Chats and Gym People

52 podcasts this year... Well that didn't happen! But 46 episodes did happen and through that experience I've learned a lot, so in this episode I share some of my big learnings from the year. Mainly though I just want to say a BIG thanks to all of you! The listeners, for tuning in each week(ish) and joining me on this journey. I've loved getting messages, meeting you and hearing you share your experiences :) I hope you've taken something away from these episodes! That does wrap up Year 1! 2025 is now upon us, wishing you all a Happy New year and look forward to continuing this journey with you all! Lots of love x Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.52 – Overview for this podcast. 2.29 – Learnings from a year of podcasting. Lesson 1, importance of reps and how much work there is in everything you do. 5.19 – Failing, the importance of action and not forcing the 52 podcasts. 10.25 – The importance of goals and how much they move you forward. 14.11 – How I failed to meet my goal. 17.43 – Things don’t happen overnight, aim for gradual improvement and not getting sucked into comparing your podcast to others. 21.20 – Big learning from doing the podcast… No one is going to do it for you. 22.50 – Don’t do things by half. 25.20 – Insights from interviewing people. 31.25 – Rejection therapy and putting yourself out in positions where you might get rejected. 35.20 – Podcast stats. 41.06 – Realizing I talk out the right side of my mouth and getting to have conversations with people that you never would of gotten to have. 43.55 – Thanks to the listeners and closing story. 47.00 – What’s next for this podcast.

This week it's a Year no Beer review! As I approach a year since my last drink I talk about my experiences of going a whole year off the sauce. It is pretty wild to think I've been living the Capri Sun life for the past 12 months, but here we are.... In this episode I give my honest opinions on a year no beer and give the good and the bad on it. I break it down into the following sections: My why for doing it, health impacts, productivity, socialising and the impact on it, mindset changes, events, benefits to drinking and if I'll drink again or not. I'm very curious to hear others opinions and thoughts on this topic so let me know what you think and if you have any questions just let me know :) Otherwise happy listening!! ⁠Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Timestamps: 1.07 – Rewind to why I did it in the first place. 4.07 – Health changes. 7.30 - Productivity and consistency. 10.24 – Social comfort. 18.02 -  Meeting likeminded people and putting yourself first. 20.15 -  Mindset improvements, not avoiding emotions and no more fear. 26.17 – My experience attending events during the year. 29.45 – Being around drunk people again and having mixed emotions on it. 30.50 – Benefits to drinking. 34.46 – Will I drink again.

This week we are joined by none other than the Lou Kelly aka The Exercise Engineer! Lou risked it all leaving behind her reliable site engineer job in London to move to Australia and go all in on her fitness business. Since taking this leap of faith she has gone from strength to strength, helping hundreds of people with their health and fitness goals through home workouts, becoming the gym manager of Change Pagewood and amassing over 25 thousand followers on Instagram at the time of recording. She has also done all this while going on her own fitness journey from only exercising to lose body fat and burn calories, leaving her in a poor mindset and not liking what she saw in the mirror to now being completely comfortable in her own skin and competing in her first singles pro Hyrox competition this weekend!! So in this chat we talk about her journey (both professionally and personally), prepping for her first pro hyrox event, the Exercise Engineer, social media and plenty of tips and tricks along the way! Lou is a funny character so there's plenty of laughs in this one :) Give it a listen and hope you enjoy! If you want to follow his story you can find Lou on Instagram: theexerciseengineer⁠⁠ ⁠Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.22 – Podcast starts and what to expect. 2.09 – Lou’s current training, hyrox stories and preparation for hyrox pros. 12.35 – Doing things beyond what she ever thought was possible. 18.30 – Lou’s own fitness journey. 23.20 – The start of the Exercise Engineer. 33.20 – Leaving role as an onsite Engineer to go all in on fitness passion and moving to Australia. 38.35 – Struggles faced during her journey. 44.16 – Lou’s online coaching, building habits and January challenges. 52.15 – Top tips. 59.10 – Social media. 1.05.40 – Future aspirations and growth she sees within herself over the past few years.

This week we are talking at the man who took centre stage on Netflix's first ever live sporting event, Jake Paul. He's an incredibly controversial and alot of times hated persona but there's no denying he has done some incredible things in his life, including live on Netflix with over 65 million people tuning in having only started boxing 4 years ago! So in this episode I study him a bit and discuss some of the main things we can learn from him, cause I've no doubt he is not where he is by chance! Also since Katie Taylor also took part in the same card we also had to talk about that wonder woman also!! Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Timestamps: 0.00 – Introduction and what will be discussed. 1.12 – Katie Taylor, her fight, the negative reactions she received and how she dealt with them. 6.35 – Jake Paul, his life and dreaming big. 10.25 – His work ethic. 14.02 – Taking Risks and marketing skills. 17.51 – Doing what you want to do regardless of all the hate you receive, being a beginner and just getting started.

This week I'm joined by Ryan Guilfoyle, the man who started Sydney's favourite run club - Tribal Run Club. Tribal run club has only been running (pardon the pun) for less than a year and in that time has seen some incredible growth. It now regularly attracts over 300 runners of all different capabilities each week for it's weekly Wednesday evening run. Moving to Sydney can be difficult and quiet a daunting place, so Tribal came about as a result of Ryan's own struggles when he moved out to Sydney and not having the safe place to go to and meet new people while he was struggling to get himself setup in a new city. So to fill this void and so that others don't have to go through the same experience Tribal was born and it's stayed true to those values ever since. In this episode we talk all things Tribal: - Setting it up and the backstory -Struggles faced - Running clubs being the new Tinder - Personal and Run club growth - Favourite memories - Marathon prep beers & much much more. Give it a listen and let us know what you think. If you want to follow his story you can find Tribal on Instagram: ⁠⁠Tribal Run Club ⁠Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.35 – Introduction. 1.35 – How Tribal started. 8.20 – Story of the first run. 12.50 – The uncertainties that come from moving to Australia and picking jobs to do things you enjoy over what pays the best. 16.30 – The learnings that comes from working jobs you don’t enjoy. 21.31 – The first videos which set the run club in motion. 24.13 – How long he spent thinking about it before setting it up. 28.23 – Importance of the people around him who are involved in Tribal. 30.23 – Learnings from starting the run club and how it’s benefited him personally. 32.40 – How Tribal creates the community vibe and how it can help people. 35.25 – What to expect if you go to a Tribal running session and the development of it. 40.40 – Half marathon and marathon Sunday training runs. 45.25 – Winter track sessions. 46.25 – 1,200 at one run club session and run clubs being the new dating scene. 49.15 – Highlights from the year so far. 51.45 – Sydney marathon becoming a major and entry for next year. 54.14 – Christmas day run. 56.15 – The growth Ryan has went through the past year and the stages of it. 1.05.10 – Tribal London. 1.06.20 – Things currently looking to be improved. 1.08.40 – Tribal track sessions and evolution continued. 1.22.28 – Long long term goal of removing himself from the club if it stays going. 1.25.36 – Someone who wants to do their first tribal what would you say to them and come talk to the Tribal people. 1.30.30 – Advice Ryan would give to his old self a year ago.

This week I'm talking about 2 topics I've been learning/experiencing a lot of recently thoughts and uncertainty. These topics may come across a bit woo woo but I think once you look past that there is some really good value in them. Thoughts: Speaking about how you are not your thoughts and there is separation between yourself and what you think. Also about the concept of how repetitive thoughts and self created narratives (which may be completely made up by you) can really dictate how you live and experience your life. Uncertainty: I'm back in the field of uncertainty at the moment, so I touch on the worry, stress & anxiety that can arise from the unknown. But the importance of embracing it, taking it one step at a time and not trying to predict the future or get attached to future expected outcomes. I find these topics tough to articulate so thanks for your patience and hope you try to apply some of this and see how it can impact your life :) ⁠Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/functionality_unlocked/ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Timestamps: 0.10 – Podcast starts 2.27 – Thoughts and what’s inspiring new way of thinking. 3.55 – Penalty example and how thoughts can impact on what you do in that situation. 6.50 – Your childhood impacting your reality and how you act as you grow older. 8.38 – Seeing your thoughts and finding separation between you and your thoughts. 17.31 – Point 2, uncertainty. 20.32 – Getting caught in the cycle of trying to predict things and attaching to things that haven’t happened yet. 23.00 – Not knowing where you’re going and the beauty of trying. 24.08 – Process over outcome, not putting all your energy into what you want to happen, but focusing on the things that will get you in the right places.  27.40 – Getting caught saying you could definitely do something but in reality not knowing the half of what they are doing. 30.00 – Wrap up.

This one is a bit rawer and more emotional and one I’m actually incredibly nervous about putting out there! But these days I’m trying to lean into fear and doing things I don’t want to do. So here we are. I really just wanted to voice that we all most likely went through some not so nice things as kids and that they may have had a negative knock-on impact to how you acted and what we believed growing up, but that’s extremely common and completely normal. What’s important is that you aren’t still carrying those thoughts, feelings and beliefs around with you now. That you looked at them for what they are, let them go and learned to love yourself for who you are and now have belief in yourself. For me that thing was being a red head (aka ginger) and I wanted to voice some thoughts around it and how I came out the other side. I also wanted to showcase how being vulnerable is actually a strength and takes a lot of ‘balls’ to do. I’d hope that this is helpful for some of you listening and if you are dealing with any issues yourself be sure to talk to someone 😊   Lots of love, Eoghan ⁠Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Timestamps: 0.12 – Podcast starts. 1.40 – Being vulnerable and the importance of it. 3.20 – Why Lorcan King is my inspiration for this episode. 4.12 – How you environment, what you see and what happens to you gets impressed onto you as you are growing up and can then impact how you act. 6.40 – How for me it was being ginger was thought to be a very bad thing growing up. 10.55 – Bullies and how they are really hurting. 12.10 – Self acceptance.

This week I’m joined by someone who’s overcome a lot on their journey and is now in a position to help others achieve what they never knew they could. Lorcan King is an online coach and personal trainer. He is a man who has really dived head first into chasing his dreams and working on himself since coming to Australia and is now seeing the results of that work and in a very healthy place. In this episode Lorcan shares his journey to date, issues he had around body image and confidence, we talk about how he dealt with these and came out the other side.We chat about his business, what he wants to offer his clients and how he’s working on himself these days, doing the hard things and not getting sucked into comparisons. It’s another interesting episode and I think Lorcan’s positive spirit really shines through. Some good laughs and some good tips!  Give it a listen and hope you enjoy! If you want to follow his story you can find Lorcan on Instagram: ⁠Lorcankingfitness ⁠Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.38 – Introduction. 1.28 – Who is Lorcan King. 3.53 – How Lorcan describes his approach to fitness. 7.30 – Lorcan's gym progression and taking risks. 14.38 – Moving to Australia and the positive impact of it. 16.58 – Headspace during those early years and body dysmorphia. 21.48 – Catalysts for changing and getting in a better mindset. 26.58 – Doing a photoshoot. 32.30 – Who Lorcan gets inspiration from and having a business coach. 36.40 – What’s the online coaching experience with Lorcan. 46.15 – Big things Lorcan can help clients with and some favourite tips. 50.34 – How Lorcan gets out of his comfort zone. 54.18 – Future aspirations. 59.20 – Posting content and closing thoughts.

This week I'm joined by a man who set the goal of completing a physical challenge every month for a year. It has now become much more than that and within the last 10 months Mark has completed some incredible physical feats from 7 Ironmen in 7 days, ran 100 miles up South Coogee steps, 100k in a weight vest, 125 mile ultra, 30 marathons in 30 days, attempted the world record for burpees in an hour and much much more. Mark Branniff is a CrossFit coach who is on a journey to become one of the fittest people on earth, next year he will run a 100mile race each week for the WHOLE year!! He wants his name mentioned in the same sentences as David Goggins, Ned Brockman, the hardest geezer, so on and so forth, endurance is his game! In this episode we talk about the why behind Mark doing all these huge challenges, his mentality, how he gets through certain situations, the choice to suffer, his background, how he has developed from it and much much more. It's a very interesting listen and a great insight into the mind of someone who is on a mission to do some pretty impossible things! All in all I found this one really really interesting and I hope you do to! If you want to follow his story you can find Mark on Instagram: The_Branniff Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.50 – pre ramble 2.05 - pod starts and how the 12 challenges in 12 months idea came about. 4.15 – Challenges Mark has done so far. 9.05 – Planning to run 100 miles every week for 52 weeks next year. 10.15 – Wanting to become a pro athlete. 11.47 – Fitness background and what he was doing before this year. 15.28 – Current mantra and choosing your suffering. The voice in his head that calls out when he’s not proactive in training. 18.55 – The struggles of posting content, dealing with opinions and self-limiting beliefs. 23.49 – How much he’s changed over the year. 26.20 – Building undeniable proof for yourself, staying with the process and fully believing in himself. 30.20 – Standout challenges for Mark and how he prepares for these big events. 36.00 – Rest days and the impact Crossfit has had on his muscle endurance. 38.47 – Striving for greatness. 42.30 – Dealing with emotions during events, races and staying going. 49.10 – What Marks self-talk is like and the importance of striving for something. 53.20 – Celebrating his achievements and failures. 56.58 - Headspace on the lead up to some of these big events. 1.00.10 – Favourite stories from the past few months.

This week I'd the pleasure to sit down and chat with ex pro rugby player Steven McMahon and it's a very very interesting conversation. Steven is incredibly open & honest in this one and tell all about his professional career and his experience in it! Steven was the golden boy of Dungarvan Rugby and became the golden boy for Rockwell when he moved there. He went on to play for Munster, get cut from Munster and move to France to play with Carcassonne. Steven experienced some of those lows that pro rugby has to offer from injuries to mental health issues and he shares those with us. But from bad can come good and Steven now has his own player development company reach and coaches with Rockwell, Munster and Dungarvan. He is now sharing the lessons he's learned through playing the game to the next generation and is developing some serious future talent. We chat all things coaching and reach sports also and how he hopes to change the way in which young players can make a profession in sport a reality! All in all I found this one really really interesting and I hope you do to! You can find Steven and ReachSports on Instagram here: ⁠⁠⁠⁠⁠ ⁠⁠⁠⁠StevenMcMahon & ReachSports.ie Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.31 – Introduction. 1.47 – Stevens early playing career. 6.15 – Difference between Munster clubs and Munster schools. 14.30 – Getting recruited to Rockwell and the progressing to play with Munster. 22.17 – Struggling in the Munster setup and getting to overanalytical about the game. 26.25 – Not getting a senior contract with Munster last minute in the season and moving to France. 28.34 – Injury troubles in France, not being listened to and getting medically retired. 46.39 – Bad ending to Rockwell playing career with a red card and losing the Munster cup and as a result of the ban missing out on the playing for (and potentially captaining) Ireland. 51.42 – Development of mental health issue following that time. 58.30 – Starting Reach Sport and the mission behind it. 1.01.40 – Finding his French agent, not speaking French and what French rugby was like. 1.07.00 – Irish producing so much talent and expecting to see so many Irish players play in France in the future as an outlet for those not making the mark for Irish teams. 1.10.00 – Reaches current outlook and future plans. 1.16.10 – The impact that teaching players/athletes soft skills can have on their career and development. 1.21.32 – Getting into coaching and the different rewards of it, wanting to focus on player development. 1.22.18 - Breaking down some rugby tactics. 1.26.55 – Current coaching roles. 1.30.10 – What Steven brings to coaching. 1.34.10 – What Steven would like to achieve in the future and highlight of career to date.

This it's a first, we have the pleasure of not just one, but two guests on the podcast!! And no better pair than the brother and sister duo of JP and Kelly Treacy to do it with :) Expect plenty of laughs in this one! JP is the man who started all things PFS (Patric Fitness Studio) related, which now includes a number of gyms spread between Kilkenny, Carlow and now Waterford. Kelly is the ex guard and Dungarvan resident who is at the helm of PFS Dungarvan. In this episode we talk about the PFS journey so far, how it came about, the challenges faced, the constant learnings and the satisfaction that can come from sticking with the process. We also touch on the values of the gym, what it wants to bring to the lives of it's customers and the aspirations for PFS Dungarvan. This episode gives some great insights into the PFS journey and what it's like having a gym business. Definitely some good takeaways in it to! Give it a listen and let us know what you think :) You can find PFS dungarvan on Instagram here: ⁠⁠⁠ ⁠ _pfs_dungarvan_ Patric Fitness Centre: patric_fitness_centre Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.25 – Podcast starts and intro to JP and Kelly. 8.16 – Setting up PFS and how it originated. 21.25 – JP getting himself in a position to opening new facilities and what he did to develop personally. 25.00 – Starting PFS Dungarvan. 29.50 – PFS values, what it stands for and creating a community. 35.00 – Spinning. 36.50 – Some of the big things they see people struggling with. 44.00 – Being people focused first and the growth impacts that has had. 47.00 – Reviewing mistakes made in the past. 51.15 – High points and low points of the journey so far. 59.00 – Closing thoughts.

This week I'm joined by none other than former Irish rugby international Niamh Briggs. In this episode, we hear about Niamh's journey from not playing rugby to representing Ireland at the top level. She shares the highs and lows from these years, from accomplishing things which no Irish team had previously done to dealing with injuries and the cutthroat side of top-level sport. We learn lots about what it took to get to that level and the attitude she had throughout her playing years, plus plenty of good stories in between! Following her playing career ending Niamh talks about her new love, coaching and her involvement in Ireland and Munster and the things she holds important when coaching at the top level. All in all, it's a great listen and a great opportunity to get inside the head of one of someone who played at the top level and achieved so much. Hope you enjoy it :) Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.35 – Introduction to Niamh. 3.29 – Niamh’s expectations starting off, did she ever dream she’d be where she is now. 5.35 - Struggles with GAA. 7.30 – Fully transitioning to rugby and the key skills she focused on when starting off her rugby journey. 10.50 - Mentality around that Irish group which won in 13 and 15. 16.00 - Background of that group of girls in those initial Irish teams. 17.13 – What women’s rugby looked like when Niamh started off and some of the differences to what it is now. 23.38 – French game that really caused demand for increased standards in how Irish women’s rugby was being treated and paving the way for better standards. 27.20 – How kicking for Ireland came about and learning that skill. 38.05 – How Niamh is on the lead up to big matches and occasions. 40.35 – Career highlights, lows and injuries. 47.50 – Transitioning into coaching and going back to being a beginner again. 50.05 – Current coaching roles. 53.25 – What Niamh brings to her coaching setups and things she puts high importance on coaching wise. 58.00 – What things Niamh thinks young girls should focus on starting off to get themselves into a position to be able to play high level rugby. 1.02.25 – Recommending enjoying rugby and thoughts on how to manage that. If Niamh enjoyed, it more does she think she would of got to where she is. 1.04.21 – Current players singing, making TikTok’s and not dwelling on losses. 1.09.25 – Key things Ireland needs to work on to improve the game and where she sees the game going in the next few years.

Another bitesize episode this week and it's all about discipline. In this one I give my views on discipline: why it's so important, my struggles with it recently, motivators and things I draw inspiration from on this topic and some of the actions I took. A good episode if you've been struggling recently and need to get back on track!! Embrace doing things that are hard and out of your comfort zone!! If your interested follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.10 – Podcast starts 1.30 - Struggling with discipline. 4.25 – Goggin's and things I took from. 10.10 – Other discipline inspiration ‘The war on art’ book. 13.25 – Kobe Bryant and making a contract with yourself, holding yourself to your word. 15.45 – Applying getting out of your comfort zone to the small things. 17.30 – How I implemented discipline into my routine. 21.00 – Wrap up.

This week it's another bitesize episode and I'm sharing the format I mainly use for planning gym sessions and one that you could replicate to create your own workouts. This episode will be useful for anyone who just feel they go into the gym and move aimless around for an hour with no real structure and not really knowing what they should be doing at all. If you use this layout you sessions will be under an hour and ensure you are training your whole body each time you are in the gym. Hope you all find some benefit in this and let me know if you have any questions. If your interested follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time stamps: 0.21 – Podcast starts 2.25 – Warm up and what it’s actually for. 3.20 –Overview of how to structure your session and component A. 5.16 – Component B. 6.50 – Component C. 7.42 – Component D. 9.00 – Wrap up.

This week instead of just talking about topics I've got a question for you to ask yourself. I was a bit obsessed with the Olympics, so you better believe it's the inspiration for this episode. The question is if you had to apply yourself to a goal like an Olympic athlete for four years, what would you love to do? In this episode I go over this question and some of the things to consider when asking yourself this question and some of the things which may pop up if you were to truly apply yourself to something for that long a time. Hope you give it some thought and start working towards something you've been holding off on. If your interested follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.05 - Pod starts. 2.00 -  Inspiration for the question. 3.55 – The question to ask yourselves. 5.52 – Other things to consider around the question. Being directionally correct. 7.40 – Fall in love with the process. 8.39 – Having a plan/schedule. 9.25 - The ups and downs and the hard times. 11.39 – Applying this question to my own journey.

This week, I'm joined by my SISTER, who also happens to be a psychologist! In this episode, I finally do something I should have done long ago: pick her brain on all the useful strategies I (and others) could be using to improve mindset and mental performance. Niamh shares plenty of tips on improving mindset, making life changes, dealing with stressful situations, and much more. She also provides valuable insights into the underlying drivers behind these behaviours, helping us understand what’s really going on and why we act the way we do. I definitely learned a lot from this chat, and I hope you do too! Enjoy the episode and let us know what you think! If your interested follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.20 – Podcast intro. 1.20 – Route to becoming a psychologist. 4.07 – Current role and area Niamh works in. 09.50 – Things that are big parts of psychology which Niamh wouldn’t have originally expected. 13.53 – Thoughts on a happy life. 18.55 – Underlying cause behind what keeps people feeling in a rut and anxiety. 22.13 – Why can some of those poorer countries be happier in comparison to the western world. 26.17 – Gratitude and why it’s so beneficial. 32.40 – Discussing perfection and the negative sides of it. 34.00 – Stuck in a rut and how you can get yourself out of a rut and change behaviour. 38.00 – Stories you might be telling yourself while stuck in a rut and seeing thoughts as thoughts and not as you. 42.33 – Different ways to relax yourself, including some weird ones. 49.55 – Dealing with stressful situations. 54.30 – The window of tolerance and how able you may be to deal with stressful situations. 57.08 – Motivation and delayed gratification. 1.01.00 – Procrastination, continuous scrolling and avoidance. 1.04.00 – Doing hard things

In this week I’m riding solo!! So with that I use it as a time to reflect on the last 10 weeks and what’s been going on in my life and to share some of the realizations and mindset shifts I’ve experienced during the time at home. I cover topics such as things not working out as you expect them to, being adaptable, how what you think impacts on how you act, my latest year no beer experiences and touch on injuries and the impact they can have! It’s just a good aul fashioned rambling session but I think contains some interesting information and some good revelations I’ve had recently. Hope you enjoy! Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.20 – Starts 3.05 – Adaptability, how things change and you can’t really control what happens. 5.20 – Eoghan not being adaptable and accepting the change in his life. 9.39 – Working in a new area in Ireland and bringing that new career back home. 12.43 - The idea of getting in peoples head and what that means. 14.50 – Being conscious of people seeing what you are doing online and changing how you act based on them. 18.20 – Back to coaching back at home. 22.00 – Sunday sessions. 26.40 – Some learnings from being home. 29.20 – Comparing/lacking mindset. 31.10 – What I’m doing with my life. 33.04 – Trying to not be impacted by other peoples opinions. 36.01 – Year no beer update. 39.24 – Being in your head on nights out. 43.01 – Dealing with an injury. 46.31 – Closing piece.

This week I took a trip to Waterford to chat with Mimi Rasenberger who is a physiotherapist and part of the David Grey Rehab team. Mimi is originally from Germany and has recently moved to Waterford to start working in the DGR setup. In this episode we talk about Mimi's journey and experience so far in the physiotherapy world, talk about working with DGR, some of the big learnings and also touch on some of DGR's well know exercises! Thankfully we didn't experience to many issues with the language barrier! Another good chat and hope you enjoy it! You can find Mimi on instagram here: @mimi_dgr ⁠ Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.27 – Podcast starts. 1.17 – Mimi’s background story. 3.01 – Experience in the physio world to date. 5.15 – Where came across David Grey. 6.55 – What brought Mimi to physio and background in sports. 8.07 – How ended up working with David. 11.10 – What makes David different. 12.35 – Hands on language barrier misunderstandings. 14.01 – Learnings taken so far since working with David 17.21 – Plans for the future. 18.45 – Favourite injury to rehab and route to help people with ankle sprains. 22.10 – Using time while injured to do other things and the Gaa bubble 26.20 – Rehab protocols. 28.45 – Programming for clients. 31.36 – Co-contractions 33.25 – Favourite DGR exercise 35.35 – 90/90 knee rolls 39.45 – Benefits of improving coaching language doing online coaching and how approaches learning. 42.04 – Eoghan talks about his DGR experience.

This week I get to chat with Irish boxer Christina Desmond. She's boxed for Ireland for over 10 years. Representing them at all around the world in events from Youth Olympics to Senior World Championships and many many more. In her most Irish event she took home silver at the European championships! In this podcast we talk about her journey in the boxing world and what it's been like boxing for Ireland. The sacrifices required and fighting for the right to balance work and boxing! Christina is so nice and well up for a chat, so there's plenty of good stories dotted throughout and lots famous names!! Hope you enjoy it and let us know what you think :D If your interested follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.30 – Podcast starts 2.10 – Christina’s background and getting into boxing. 6.20 – Making the Irish boxing team for the first time and meeting Katie Taylor & Kellie Harrington. 10.37 – The benefit of having a twin and how that impacted her own development in the sport. 13.40 – Things Christina likes about boxing and a cause she is fighting for! 15.44 – Not getting to the Olympics, the impact of it and previous Olympic attempts 22.00 – Highlights from big competitions she has fought in. 27.20 – Boxing, training and meeting some of boxings biggest stars. 31.15 – What a week looked being part of the elite setup. 36.20 – What the training mainly looked like during those days. 39.00 – Things she’s learned from the big names she’s been around in her journey. 42.00 – The tough side to boxing and helping Kelly Harrington cut weight. 48.10 – What’s going through Christina’s head during a ring walk. 58.50 – Thoughts of going pro. 1.00.20 – Things Christina has learned about herself through her journey. 1.02.20 – Advice to girls starting off on their sporting journey. 1.07.50 – What’s next for Christina.

This week we have Kenny Murphy on the show (and occasionally some barbells dropping in the background!). Kenny is a physio by trade and over three years ago he and his partner set up the biggest gym in Dungarvan, Move. In this episode we discuss Move and physiotherapy. We get the backstory to Move and how it came about, some of the key thoughts that went into it (layout and the environment wanted to create) and some of the big learnings that he’s had during the process of being a business owner. Then we also talk about Kenny and his route in the physiotherapy world, in my opinion Kenny is someone who thinks about physiotherapy in the right way and wants to provide clients with the power to help themselves instead of constantly relying on manual therapy to get out of pain. He has a great understanding of the human body and how it works and is also always trying to improve and learn more to provide the best service he can to his clients. So I was sure to pick his brain on his journey, where he attained the knowledge that he now uses, his thoughts around ACL rehab and some of the big things he focuses on during it and any tips he has for people getting involved in this industry. Kenny's a talker and well able to get his point across so this means for an interesting listen. Hope you enjoy it and get as much out of it as I did, let us know what you think! You can find Kenny on Instagram here: ⁠ kennymurphyrehab Move Dungarvan: movedungarvan Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.19 – podcast starts 0.55 – Setting up Move and where the idea for it came from. 17.34 – The ramp, equipment Kenny wanted and layout of the gym. 25.10 – How running a business so far has been and what he’s excited about, what he’s eyeing up. 32.06 – The intimation factor at some gyms and why that annoys him. 34.05 – Discussing his physio journey. 44.14 – Where he learned some of the key concepts which he now uses in his physio with clients. 46.08 – Working with teams, what he brings to the setup and some of the big things he sees through coaching those big teams. 56.03 – ACL tears and his views on the rehab process.

So we are now halfway through the year and this episode, number 26 marks the halfway point of hitting the target of doing a podcast a week for the year!! I.e. Halfway to 52! In this show I do a quick recap of all the episodes I've record so far in the year, sharing the learnings I've had from them, some of the behind the scenes stories and giving a little overview of each. I also touch on the things I've learned through this process so far. At this point I'm incredibly thankful for all the guests who have taken the time to join me on the show and all of you who have listened at home :D Think it's really cool that so many of you have joined me on this journey! With that in mind I'd love if you could give me some feedback! Just so that I am creating what you want! Let me know any thoughts you've had about the show (what you like/dislike) or anything you would like to see in the show in the future! Otherwise hope you enjoy the recap and see you next week! Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.14 – Intro. 2.22 – Episode 1, solo podcast under the bedsheets in Bali and background to why actually starting the podcast. 7.38 – Episode 2, Aisling Farrel teacher and online personal trainer. 10.32 – Episode 3, Jason McShane 14.10 – Episode 4, Ginny and leaving home at 11 and being homeless at 13. 17.20 – Episode 5, Ophelie 20.14 – Nick Thorogood, owner and founder of Power + Revive. 22.20 – Episode 7, Solo podcast. 24.20 – 30th Birthday special with Socky, catch up episode. 26.25 – MMA with John Quigley. 28.16 – Johnny Tieu, first pro athlete on the podcast. 30.41 – Fun facts break during the list and some of the things I’ve learned. 32.41 – Julia Watts freediving and the importance of the breath. 34.19 – Coach in manifestation and subconscious beliefs. 35.45 – Lord sugar of Bali, Charlier Mair. 38.10 – End of the Bali podcasts and back to Australia for a Solo podcast. 39.10 – Episode 15, Rachel O’Shea. 41.35 – Dietician Niamh Culhane and all things nutrition. 44.15 – Episode 17 Elaine Mernagh. 46.05 – Running the length of Ireland with Stephen Lynch. 50.00 – Year no beer with Richie Grace. 51.00 – Solo Episode before coming back to Ireland. 52.10 – Wedding Bells with Owen Young. 53.10 – Race walking with Kate Veale. 56.03 – My cousin on the podcast, research and hyrox world championships. 58.00 – Dean Roche. 59. 40 – Last episode, intercounty hurling with Conor Prunty.

This we are joined by Waterford full back and fellow club man Conor Prunty. Conor has been playing intercounty hurling for 8 years now and in this time as an intercounty hurler Conor has so far captained Waterford to a National Hurling League title in 22, been named an all star full back in 21 and captained Waterford to an All Ireland final in 20. As a youngster he played in the Waterford u21 team which won Munster and the All Ireland in 16. In this episode we talk about Conor's experience of intercounty hurling so far, the learnings he's had from it, managing injuries and the mindset aspect to playing hurling at the highest level. We don't forget to have a bit of a laugh along the way either! My mic isn't working for this one, so thankfully no one is hear to listen to me! Hope you enjoy and let me know your thoughts! Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.27 – Introduction. 1.20 – After 8 years of intercounty hurling some of the big changes he has seen. 4.40 – Prunty’s first game and coming into Waterford as a youngster. 7.05 – Approach to trying to get to the level required for intercounty hurling and looking back on college years. 8.35 – Whoop and using that. 9.31 – Waterford debut and tearing his quad. 12.17 – Things Conor’s trying to do around injuries. 15.10 – Coming off in the Tipp game. 17.23 – Trying to get back for the Limerick game, and matchday prep physically and mentally. 24.30 – Constantly talking about Waterford hurling around the county. 26.45 – Matchday and what’s going through his head. 29.45 – Managing expectations, the full back line and playing style. 34.40 – Dealing with disappointments. 36.20 – A week in the life of an intercounty hurler and the gym aspect of things. 43.20 – Quick fire questions.

This week I'm joined by the very intelligent Dean Roche, someone I definitely look up to (both physically and figuratively) in relation to his knowledge & concepts when it comes to training, movement and rehab. Dean is the the owner & founder of Precision Health Performance in Waterford City. He's a physical therapist, personal trainer and someone who is continually looking to learn and develop in the fitness/rehab space. In this chat we talk about Deans journey to where he is now and some of the key things that have impacted his approach and the way he thinks about movement. We also talk about how he methods in the gym and clinic along with much more. He's a really interesting guy who is ambitious to become the best version of himself in the fitness world and a great role model for anyone starting off on their own journey in the fitness space. You can find Dean on Instagram here: Dean Roche Precision Health Performance:PrecisionHealthPerformance Also follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.22– Intro. 2.15 – How Dean got into this world. 15.45 – Setting up Precision Health Performance (PHP). 25.06 – Biggest impacts on his learning journey and current perspective. 30.15 – Movement philosophy. 32.20 – Some things that can be missed in some rehab scenarios (acl example). 39.30 – Developing his strategy around his approach to rehab. 45.32 – Fun electronics they have in the gym and how they are using them. 48.36 – The impact the psychological aspect has on the pain/rehab scenario. 54.45 – Things Dean would now like to learn about and develop more from. 59.22 – Things done well, and things done poorly over the past few years. 1.01.44 – Motto Dean lives by. 1.07.00 – Given advice to himself if he was starting of this journey again.

This week we are keeping it in the family and I'm joined by my cousin Oonagh Crilly. After obtaining a physiotherapy degree Oonagh continued her journey in the academic world obtaining her masters, phd and postdoctoral , now she is a career researcher in the health & fitness world, involved in many exciting research projects in this field which aim to change the landscape of the rehabilitation world for the better. On top of all this Oonagh is also a pilates instructor and about to partake in the Hyrox World Championships this year after qualifying from Koln! In this conversation we mainly focus on the world of research, what that looks like and what one can expect from being a career researcher. Considering the impacts studies have on how we approach exercise, nutrition and wellness I think it's interesting to get an insight into what goes on behind the scenes in this world. Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.22 – Intro to podcast. 1.26 – Journey into the research world. 3.23 – What kept bringing Oonagh back to the research world in comparison to the clinical/hands on world. 4.35 – Talking through her research into using neuromuscular electrical stimulation on type II diabetes clients. 7.45 – The process of running a research project. 14.15 – Incorporating more qualitative research methods into her research and the benefits of it. Particularly looking at how it was used in Oonaghs research of bringing cardio rehabilitation into the home. 19.27 – Writing up the research paper and what’s included in them. 21.20 – Publishing research. 25.10 – Distinguishing what research to trust or not. 27.35 – A day in the life of a researcher and what Oonagh has currently going on. 29.00 – Current project Oonagh is working on around menopause. 34.16 – How it feels to now helping the upcoming researchers after being in their position originally. 35.38 – Advice to young Oonagh or other researchers starting off on their journey. 36.17 – Qualifying for the hyrox world championships. 43.10 – Teaching modified Pilates, why Oonagh likes it and how she teaches it. How found the leap to teaching a group class.

This week I sit down with Irish racewalker Kate Veale. Kate is currently chasing Olympic qualification in the marathon race walk mixed relay and has a last shot at getting the the qualification time set by athletics Ireland to go to the European championships later this year (although she already met the European standards and will be invited to race) After winning the World Youth Championships in 2011 things didn't work out quiet as expected for Kate and plenty of ups and downs were experienced on her path back to competitive racing. In this conversation we chat about Kates current racing and goals, her journey so far in this sport, mindset, perspective on life and race day fuelling and preparation. It's a very interesting conversation and quiet an inspirational journey which I definitely take a lot of hope from and excitement for Kates future in the sport. You can find Kate on Instagram: ⁠⁠⁠⁠⁠⁠⁠@kateveale ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0 - Introduction 2.30 – Current racing schedule and heading to Slovakia to try qualifying for Europeans. 6.50 – Last chance for the Olympic qualification. 16.00 – Prepping for upcoming European qualification race and pulling out of race the previous weekend. 20.15 – Managing the mental strain on the run up to races. 22.30 – Getting diagnosed with ADHD and the benefit that has provided. 29.00 – What’s going through Kate’s head during races. 32.35 – Feeling of crossing the finish line. 35.14 – Kate’s journey in race walking. 59.30 – Societal expectations and the learnings with what having a child can provide. 1.06.45 – Fuelling; what Kate eats for race days and calories. 1.21.20 – Meditation and breathwork. 1.30.00 – What Kate’s looking forward to in life and in racing. 1.33.30 – Advice to Kate from 2011.

This week we are talking weddings. I’m joined by the man who’s wedding is the reason I’m home and considering it can be the biggest day in the lives of those who have one, I thought it would be a good topic to talk about! Weddings can be an incredibly stressful ordeal, between organizing and coordinating the perfect day, trying to get in shape for those wedding photos and ensuring everyone has a great day in the process. In this conversation we talk about all the above points and get an insight into how Owen is approaching them. Also considering Owen is the speech man in our friend group and has a big one to deliver on Friday, we also touch on public speaking and his approach to it. All in all an enjoyable conversation and timestamps can be found below. Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.15 – Podcast introduction. 1.20 – Planning of a wedding, perception of what wedding should look like and how he’s approaching it. 9.03 – Engagement story and stresses of it. 16.05 – Approach to training for the wedding. 18.15 – Unsustainable training. 21.16 – What his training week looked like. 25.05 – Speeches, public speaking and presentations. 32.55 – Importance of being a straight talker and being truthful with people. 49.45 – Importance of keeping a positive outlook.

This week, it's a one man band, I'm back with another solo podcast. This one falls at the end of my first stint back in Australia before heading back to Ireland for a few weeks. In this episode, I give a life update on training and work and reflect on where I am right now. I talk about some of the main things I find myself constantly coaching in group classes. I also talk about the slump in motivation around the social media side of things that I've found myself facing the past few weeks. Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: This podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.21 – Podcast starts rolling 1.28 – Section 1 life update 7.14 – Own training and embracing imperfect form. 10.23 – Doing a functional patterns training seminar and looking forward to implementing more learning into his routine. 12.20 – To-do lists tips. 15.24 – Things I’ve noticed people struggling with while coaching. 18.42 – Point 2, people losing their stack. 25.20 – Losing motivation and mindset changes being used to stay on track.

As some of you know I'm not drinking alcohol this year and Richie is someone who has just finished a year off the 'beer', so this week we are talking about life off the booze. Being two Waterford lads growing up in the sunny southeast of Ireland this is not a common step for people in our area to take. So in this episode we chat about the whys behind doing it, how the experience has been for us so far, things we've learned and tips for anyone thinking about it. Give it a listen and let me know your thoughts :) Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.25– Intro and what we’ll talk about during the episode. 1.47 – Why Richie actually gave up the booze. 5.09 – What actually made Richie take the leap to giving up drinking and the sacrifices/trade offs around it. Trying to do what really gives fulfilment. 7.47 – Initial plan to give up the drink for and the moment when he really made the choice. Looking at not using alcohol as a crutch. 12.45 – General reaction to him giving up the drink and dealing with some of the negative feedback. 14.02 – Eoghan on why he gave up alcohol and the reaction he got from taking the jump. 18.55 – Changes noticed so far since giving up the alcohol. 31.15 – Socializing sober and hanging out with associates instead of people who truly care about you. 39.05 – Thoughts from Eoghan and Richie on drinking again and going on sober nights out. 42.15 – Advice for people giving up the drink and how much you can develop as a person through the process. 49.55 – Richie’s background.

This week I'm joined by the youngest person ever to run the length of Ireland. Running all 563km from Malin Head to Mizen Head in just over 8 days and raising €70,000 in the process!!!! This is all coming from a man who had just partook in 5k and 10k events 3 years previous. Currently Stephen is training for the 777 Marathon event in Australia, this involves running 7 marathons in 7 days in 7 different states. In this episode we chat about how Stephen got into endurance events, running the length of Ireland and some of the obstacles he faced along the way, life lessons he's taken from it and his next challenge of running 7 marathons in 7 states. You can donate to Stephens 777 fundraiser for child abuse victims here: https://fundraise.bravehearts.org.au/fundraisers/StephenLynch/777national2024 You can find Stephen on Instagram: ⁠⁠⁠⁠⁠⁠@steverunzz ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.24 – Podcast starts. 1.15 – Back story and randomness of the internet. 2.00 – Running the length of Ireland. 2.46 – Getting into more advanced running and ultra marathon endurance events. 6.10 – Hospitalized after the Bondi to Manly ultra. 7.40 – How the idea of running the length of Ireland came about. 11.50 – Prepping for running the length of Ireland. 13.50 – Some motivation for making sure he finished the route and being caught by elevation at the start. 15.25 – Struggles faced on day 3 of the route. 23.28 – The last day. 27.10 – Day 3 and dealing with being told he might not be able to continue and using other people’s doubt for energy. 30.25 – Where was his head going to on those dark days. 34.10 – Things he learned about himself from doing the run and focusing on the little wins. 39.55 – Raising over 70,000 for charity in the process and the importance of mental health. 43.15 – Coming back to Australia after completing the race. 44.45 – Recovering after the big run. 46.40 – Pushing himself to do hard things. 49.15 - Next challenge and running 7 marathons in 7 days in 7 states. 55.45 – The hardest geezer. 58.00 – How what’s he’s done and learned in endurance events transfers to life outside of them. 1.01.35 – People who have had the biggest impacts on the path he’s taken. 1.04.45 – Closing comments.

This week the tables are turned; I hand over control and become the interviewee. To do so I am joined by dear friend and radio host Elaine Mernagh. Some good chats and lots of laughs in this episode. Through it lots of thoughts around training, coaching and mindset are touched upon. Some good old fashioned easy listening with a touch of knowledge. Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 2.05 – Eoghan training Elaine and her experience of that so far. 6.22 – Clarifying how Eoghan and Elaine met on regional work. 8.22 – Interview starts. Question 1, interpersonal skills and talking about leaving the ego at the door. 14.40 – Things Eoghan is working on to become a better personal trainer. 19.20 – How to improve your own mental resilience and exercise for the feeling after. 27.05 – Eoghan’s first time back running. 28.50 – Personal skill Eoghan is trying to develop at the moment, working on being present and not people pleasing. 32.50 – Year no beer. 36.20 – Discussing other things willing to give up. 39.10 – Dealing with imposter syndrome especially on social media. 43.24 – Beliefs previously had that have now changed and some more year no beer thoughts. 48.20 – Extrovert or an introvert. And fearing coaching people better than you. 52.22- The impact coaches’ language can have on someone’s gym experience. 54.24 – Life motto’s.

FOOD GLORIOUS FOOD!! This week we are joined by a registered dietician, so you better believe nutrition is the aim of the game for this one. Niamh has worked all over the world and is now currently working in Oncology in Australia. Today she shares some of what’s she has learned over her career with us and answers lots of Eoghan’s own nutrition-based questions. This is a very beneficial podcast for all listeners and particularly those in the sporting world, as Niamh is currently studying sports dietetics, so she has lots of sports related nutritional information to share with us. We cover lots in this podcast, but here’s a few topics to give you a flavour: Carb loading, importance of staying hydrated, electrolytes, big misconceptions around nutrition, easy diet changes, pre-game/event nutrition, checking on supplements for prohibited substances. Lotta gold in this podcast and it’s one I can see myself referring to again in the future, hope you enjoy it 😊 You can find Niamh on Instagram: ⁠⁠⁠⁠⁠@nc_nutrition_ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 1.25 – Intro 2.18 – Explaining what a dietician is and the difference between it and a nutritionist. How she got into it and the jobs available to dieticians. 9.10 – Explaining her role working in Oncology and touching on the key things and ‘sugar feeding cancer’. 16.35 – Niamh running a nutritional seminar to clarify how dieticians can get a role in Australia. 21.55 – Some of the big misconceptions Niamh comes across. 23.21 – With nutritional guidelines staying the same how are studies incorporated into those guidelines. 28.55 – Supplements and how to distinguish the good and bad. 31.53 – Eoghan getting stiches while playing sports and having to eat 3 hours before a game. How to manage this and train your gut. 36.12 – Carb loading and eating styles before a match and how Niamh ate around her marathon. 43.52 – Niamh’s experience completing her first marathon. 50.54 – Hydration, electrolytes and drinking salt water. 1.03.50 – Wearing a blood glucose monitor during the marathon and being involved in a study looking the impact of keto diet v normal diet in marathon runners. 1.08.13 – Some of the easiest changes people looking to lose weight should implement. 1.10.15 – Counting calories versus intuitive eating. 1.14.20 – Intermitting fasting. 1.19.55 – Waiting to eat an hour after a cardio session to burn fat. And eating carbs and protein straight after training or waiting; the impact of these. 1.26.30 – Niamh’s current studying in sports dietetics and aspirations to get involved in the sporting world. 1.28.35 – Posting on social media   closing thoughts. 1.32.45 – Does being overweight lead to increased anxiety?

This week we are joined by online coach Rachel O'Shea. Rachel is not only a superb athlete but also a phenomenal coach. Rachel is helping people all across the world to reach their fitness goals and is doing so with a big focus on nutrition, strength training and mindset. We look at Rachels life as an online coach and how she got to where she is, her training, reoccurring issues she sees with clients and some of the advice to help with these. Plenty of tips and tricks in this one, it’s a great chat and in it we cover some very interesting topics and thoughts including where the development of good or bad relationships with the gym might come from. Lastly, we touch on spirituality - talking mindfulness, meditation, breathwork and manifestation. Hope you enjoy it and let me know your thoughts. You can find Rachel on Instagram: ⁠⁠⁠⁠@rach_oshea1996 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 1.17– Podcast start. 2.05 – Rachels background and road to becoming an online coach. 2.54 – A day in the life of Rachel O'Shea as an online coach. 5.50 – How she manages her online clients and what being a client of Rachel O’Shea is like. 13.26 – Nutrition a big aspect of what she provides as a client. 17.02  – Some of the main issues clients who come to her are facing. 20.00  – Who is Rachel and her journey to where she is. 22.07 – Camogie experience in Australia and doing a Hyrox event in Sydney. 26.40 – When Rachel got into going to the gym and lifting weights. 29.48 – Discussing the causes of why Rachel and Eoghan don’t have a poor relationship with the gym/food. 32.28 – Discussing thoughts and mindset. 41.50 – Rachel’s breathwork class experience, Reki, meditation and manifestation. 49.33 – Closing q: ‘Where do you see yourself in 5 years’.

We now have a video for Chats and Gym People!!! And it just so happens it's when you can now upload video podcasts onto Spotify :D This week I'm riding solo again, it's the end of the Bali era and it's onto the Australian chapter. Mainly spend my time talking about my job situation and not getting the job I banked on! Take some learnings from this and then I talk about other life topics, trainings, mindset thoughts etc etc. If nothing else you can now just look at me on video ;) Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.00 – Introduction and new video podcast. 4.10 – Making my own ‘Functionality Unlocked’ t-shirt. 5.42 – Solo podcasts being a diary entry and starting life updates. 5.56 – One playground journey and not getting that job. 11.21 – Learnings from not getting the job. 23.23 – Moving onto new jobs and the new places I’m working now and some of the uncertainties I’m having. 29.30 – Journaling and thoughts on it, benefits of it. 31.14 – Chaotic week. 36.23 – My own training at the moment and some learnings around perfect form and making exercise enjoyable but also building mental strength. 46.12 – Quick comments on mindset things I’m having. It’s okay to change your beliefs on things. 49.42 – Thoughts on development and learning and how to learn, then last book he ready. 52.01 – Closing story and thoughts on coaching techniques. 56.32 – End of the Bali era.

This is our final Bali Episode!!! The end of an era, but what an experience it was and what an honour it was to sit and talk with so many great people. To finish it off I couldn't of had a better man to chat with, the gent and messer that is Charlie Mair. Charlie comes from a hospitality background but since an unplanned move to Bali he has brought his experience to the fitness world and got involved in a new industry. In this episode we are talking business! - Tips for new PT's starting off - How Charlie helped Power + Revive in their period of growth - Charlies own history and how he's acquired the business acumen he has - General tips for businesses of any industry We also talk mentors, whoop, personal journeys and are joined by multiple animals during the episode! You can find Charlie on Instagram: ⁠⁠⁠@cdxmair ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 1.20 – Introduction. 3.08 – Talking about Whoop. 4.50 – Interruption and back to podcast and whoop and sleep. 09.19 – Charlies career to date, the hospitality world and moving to Bali. 16.35 - The first time Charlie & Nick Thorogood met and becoming a part owner of Power + Revive. 19.15 – Things Charlie brought to Power + Revive to help build it and some of the issues a lot of business starting off fail with. 25.40 – Being unemployed and what Charlie is doing at the moment being in Bali; his weight loss journey and aspirations to do some coaching. 30.14 – Business advice for personal trainers starting off and steps they should follow. 36.20 – Charlie being in a bad place and the positive impact having a personal trainer had on his life. 43.54 – Biggest mistakes he sees personal trainers make on the financial side of things and the insurance side of things. 50.15 – insurance side - need public liability insurance and to give clients a waiver. 52.40 – Biggest mistakes businesses make when actually starting off a business and what to do when your business is struggling. 57.40 – Charlies saying to Nick and mentors and people he’s learned from. 1.04.30 – Mindset around taking these leaps and his new business venture.

This week we are looking at your thoughts and how they could be impacting your life!!! Becky is a coach in manifestation and subconscious beliefs. Not only is she incredibly knowledgeable, she is also a great laugh and incredibly real, which is something I really like. We discuss all things manifestation & subconscious mind, chat about Becky's journey and how she got into this career, she shares some tips and tricks and gets Eoghan to open up about some of the things he is thinking about at the moment. You can find Becky on Instagram: ⁠⁠@beckyloufowler ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.50 – Podcast starts and intro and what Becky does. 3.57 – Explaining the difference between conscious and sub conscious brain. 7.12 - Joe Dispenza (Eoghan getting his name wrong) and Eoghan knowledge/experience of this field. 11.50 – How quickly Becky’s clients can change and things required to change. 14.17 – Becky asks Eoghan what he has manifested recently. 17.27 – How Becky ended up where she is now. 23.35 – Mindset required to bring in what you want into your life. 25.07 – Becky explaining frequencies and going freelance. 29.36 – Tips for people starting to get into manifestation side of things. 34.02 – What Becky is manifesting, falling off a bike and current views on where this lies in the world and how clients find her. 39.15 – What unexpected thing clients get when working with Becky and people being surprised to hear what she does for a living. 42.35 – Big learnings over the past few years. 48.10 – What’s next for Eoghan, the big reveal of where Becky is from and humble beginnings. 53.00 – Her love for seeing people winning, closing advice on jealousy and the universe.

This week we are joined by Julia Watts on the show and it's a fun one! Julia is a non-competitive freediver who is currently in Bali completing a 300 hour yoga training course. She has been freediving for many years and really took her freediving skills to the next level while living in the ocean playground that is Hawaii. Over the past few years I've learned about how big an impact the way you breath can play on your health, so once I heard Julia's background, I had to get her on the show to discuss this more. In this episode we talk all things breath and breathing, nasal v mouth breathing, talk about freediving and some of the crazy experiences Julia as had doing that and given her background had to touch on yoga to. As usual it’s a nice mix of conversation and knowledge. Hope you enjoy :) You can find Julia on Instagram: ⁠@julia_watts ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.47 –Intro. 1.30 – Doing a breath hold prior to the podcast, defining a big breath, nasal breathing and whether the breath is stressing you or calming you. 6.35 – Why do a breath hold and it’s important in freediving. C02 tables. 10.45 – How long Julia can hold her breath for, freediving and how she got into freediving. 14.00 – Julia using her time freediving as a time for meditation. 15.49 – Diving for depth and the freefalling affect. 18.25 – Learning how to free dive and explaining equalizing. 25.29 – Things you learn while doing a freediving course , blackouts and hyperventilation. 29.49 – What Eoghan knows about breathing and talking about Wim Hof. 33.24 – Where Julia learned more about breathing yoga or diving, and her yoga experience and her thoughts on yoga. 39.35 – Darkness underwater, swimming in the dark, general freediving and freediving stories. 45.50 – How freediving and yoga transfers to managing stress and other forms of strength she is doing. 48.35 – Nasal breathing in exercise and mouth taping. 53. 45 -  Julia doing her yoga training in Bali. 56.35 – Importance of language for coaching. 57. 55 – Favourite advice received.

This week we are joined by out first PRO athlete!!! Johnny Tieu! I found this conversation very enjoyable and definitely learned a thing or two in the process. Johnny is a professional Spartan athlete, a marathoner, competes in pro Hyrox events and the founder of the run club Continuum Athletics in Bali. He has been a Nike running trainer/ambassador for many years. Johnny is also a coach, who coaches in person in multiple gyms such as Power + Revive and Potato Head, and online to many clients around the world. Johnny is truly a wealth of knowledge when it comes to all things health and fitness related. In this episode we are lucky enough that he shares some things which he has learned during his time in this field. We talk about his life and journey so far, training styles, recovery, biohacking, education, coaching, the mental side of things and of course lots of tips and tricks for people watching. Give it a listen and hope you enjoy it as much as we did :) You can find Johnny on Instagram: @quacktieu ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 1.05 – Introduction. 2.00 – Johnny's background and getting picked up by Nike running around central park, being a Nike trainer for Hong Kong and Asia. 8. 35 – Leaving his job in finance to get into the fitness world and the mental side of that change. 9.31 – Spartan racing, getting involved into it and being a pro athlete. 15.06 – His analytical outlook on his training, how used that to his advantage in training and his injury history. 16.47 - Current training style. 18.55 – Recovery and biohacking and thoughts on ice baths. 29.11 – How he educates himself to stay up to date with all the latest health things which are going on and other things that are interesting to him  currently. 35.25 – Johnny’s current roles and coaching. 39.42 – Johnny coaching style techniques. 41.10 – Johnny talking Hyrox. Being a Hyrox coach and his aspirations with it. And also tips and tricks. 49.45 – What’s going on in Johnnys mind while he’s doing hyrox events. 51.11 – Nasal breathing and his thoughts on that. 54.15 – Race plans for this year and managing a busy schedule. 56.30 – Tips for beginners starting off on their fitness journey and life lessons from his life journey so far.

The Birthday week continues everybody! That means another present, the original podcast for this week is being released :D Today I'd the pleasure to sit down with John Quigley. A mixed martial artist who's been fighting since the age of 7. He also has his own mixed martial arts podcast and is someone who is incredibly knowledgeable on the topic. After starting off his martial arts journey in the world of taekwondo to chancing his hand at MMA and learning under the Bellator fighter Brian "The Pickeman" Moore, John shares his experience in MMA with us and what he has learned through the process. He gives insights into what it's like to fight, the differences between the martial arts, training styles, tips for starting and everything in between. We also got side tracked at times and talked about the benefits of the Bali sunlight and life being sober. As always let me know what you think! Hope you enjoy it :) You can find John's podcast on Instagram: @bushidopodcastofficial ⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 1.00 – Intro 2.25 – Bali and how beneficial the climate and sleep. 6.33 – Let’s talk martial arts, John describing martial arts and what it is. 10.00 – Old school UFC and the evolution   of MMA. 14.10 – Johns Martial Arts journey and ending up training with a Bellator fighter. 23.15 – Giving up alcohol. 28.34 – Doing two courses during his time in University and trying to sort his life out. 30.47 – Bali MMA, training out here and getting into more serious MMA. 35.22 – Injury side of things in MMA and advice to for people to get into MMA. 41.00 – Johns Training. 44.40 – MMA and game plans. 46.00 – John’s fighting career and fight night nerves. 49.55 – The mental side of MMA. 50.59 – What has John gained from getting into MMA and the benefits outside the gym.

It's my birthday and it's a milestone one... 30 YEARS YOUNG :D To mark it I thought it a good idea to share some life learnings after 30 trips around the sun. To do that I wanted a fellow 30 year old to join me on the show and no better man to do that then someone I went to primary school with, that man is Steven O'Connor (aka Socky). In this episode we both share 5 life lessons we've had after 30 years in the school of life, share our favourite saying and a gym tip (since we are chats and gym people!) You can find Steven on Instagram: @stevenoconnor5 ⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.0 – Introduction. 1.18 – Steven Introducing himself. 2.58 – How it feels being 30, working in a job he’s never done before and starting a padel revolution. 8.50 – Steven’s life lessons. 13.20 – Steven’s number 2 & 3. 17.10 – Steven’s praise for the podcast and #4. 22.03 – Steve’s last life lesson. 27.00 – Eoghan starts off sharing his 5 life lessons 29.15 – Eoghan’s lesson number 2 & 3. 32.49 – Eoghan’s last two life lessons. 36.01 – Favourite sayings. 38.40 – Gym tips.

This week it's just me, myself and I. In this episode Eoghan gives a bit of a life update. Shares his experiences since going live in the social media world (podcast and his Instagram page). Why he's moved back to Australia and some of the more personal reasons behind this. Gives some insight to some of the things which are on his mind right now and also learnings from the coaching and fitness world so far. Also sets his training goals on paper. It's a good insight into Eoghan's head and to see where he is at with his journey in the fitness world. It's also great insight for other coaches starting off to highlight some of the issues they may face and learnings they could take. ⁠⁠⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.53 - Talking about the pod experience so far and current recording location. 2.24 - Learnings from doing the podcast so far. 7.16 - Social media; why started it and strategy. 9.19 - Posting experience so far and reel view and dealing with that, and trying to create engaging bits of content. 11.10 - Getting caught up in comparisons and why started posting content and creating podcasts so soon as possible and finding your niche. 15.12. - Eoghan's Instagram name and defining what functional training is to him and talking about it. 18.40 - His own training the past few months and current training plans. 20.53 - Current thoughts having in my head now; delayed gratification and doing things for yourself. 26.00 - Learnings from coaching clients and coaching in group class settings and his PT journey so far. 32.50 - Back to Australia, why and what hoping to gain from it.

This week we're joined by the man behind it all and the man who has built Power + Revive to what it is today. He's a man I've learned a lot from over the past few months in Bali and in this episode, there are plenty of knowledge bombs for you to pick up on. Nick shares his journey from being a football apprentice and having Sean Dyce as his first mentor, to doing PT all over the world, moving to Bali and getting involved in the ownership in the fitness industry. We also talk the learnings he's taken over the years, advice for trainers and for gym goers alike. Some of the big things he's implemented to make Power + Revive what it is today, and we look at how he manages time and switches off. It's a good insight into the life of Nick and what it takes to get to where he is now. You can find Nick on Instagram: @nick_thorogood Power + Revive: @powerandrevive.studio ⁠⁠⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.00 - Introduction to podcast. 0.56 - Podcast starts. 2.03 - Does Nick ever look around at where he is & reflect on what he has achieved. The sense of proudness he felt when he saw his family’s reaction to what he has done. 4.50 - Nicks initial story and his accent. 6.41 - Starting off his footballing journey and being Sean Dyce’s apprentice. 13.16 - Moving from football to becoming a personal trainer and his first gym gig. 17.01 - Moving to Turkey, working on an active holiday. 18.46 - Breaking his Tibia, the money learning and working on crutches. 23.50 - Starting his personal training journey in Australia and working as a topless waiter. 27.06 - Moving up north to Port Douglas to do his regional work and then moving onto Melbourne and doing higher level jobs. 29.57 - Things most people are coming to him for as a personal trainer and stuff he is working on now. Eoghan’s goals as a personal trainer., and philosophy around parkour, and marketing. 34.31 - Advice to aspiring personal trainers and people starting off. 37.16 - Mistakes he made starting off. 39.56 - Advice for new people starting off in the gym. 41.26 - Levelling up in the fitness world, moving to Bali and making a blind investment. 44.13 - Aspirations to own a gym. 46.56 - First business closing and setting up the fitness trainer academy. 47.43 - Setting up the first Power + Revive at a beach club. 50.20 - Opening the new gym and biggest learnings from moving into the ownership side of things. 53.46 - Culture in Power + Revive and how created it, then now importance of being a good recruiter. 56.21 - Who Nick looks to for inspiration and mentors. 1.00.16 - How does he manage the endless tasks, messages and managing his schedule. 1.03.01 - Still coaching clients and why his current clients are the chosen ones. 1.04.24 - Eoghan being a lick arse and things he’s learned from hanging around with Nick. 1.07.51 - How Nick switches off and his training and all things Hyrox.

This week I'm joined by a great friend and someone who has really positive impact on my transition into the fitness industry. In this episode Ophelie shares her journey into the fitness world, deciding to walk a different path to what society expects, where her passion for fitness stems from and the personal circumstances which played a key role in it. Dealing with the pressures of being a teenage girl, expecting to look a certain way growing up and what led her here. We also talk her future plans and learnings so far as she embarks down this new path and begins the process to launching her business. It's a good insight into the wonderful mind which is Ophelie Collet and someone who has a lot of knowledge to share. You can find Ophelie on Instagram, her pages are: ⁠⁠⁠⁠@arise.withophelie⁠ and @opheliecllt ⁠⁠⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠⁠@functionality_unlocked⁠⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 0.0 – introduction. 1.20 - Ophelie hosting her own podcast, why she did it and her experience of it. 6.07 - Ophelie introducing herself and her background. 8.30 - Ophelie travelling to southeast Asia and her covid experience there. 12.22 - Deciding to shift her life and moving away from marketing, taking past learnings with her from previous career. 15.15 - Moving from security in life to trying to find her calling; working out of passion compared to working for continuous progression. 17.17 - Ophelie’s experience with self-reflection and self-development and curiosity with psychology. 21.20 - From being the girl who skipped gym classes to now being a PT, how she got into the gym and her sport background. 24.00 - Creating her own discipline and getting over the learning curve. Dealing with not being the best at things and failure. 25.08 - Getting into lifting weights. 26.17 - Dealing with the pressure of meeting expectations as a teenage girl and having a sister who is anorexic. 27.20 - Her first experiences with exercising and the mistakes that she made. 29.30 - Importance of health. 30.35 - Talking about her personal experience with her sister and how people can have different perspectives on certain topics. Touch on intrinsic goals and pressures of looking a certain way. 36.17 - After a little side-track back to her initial gyms story and learning things from that process. 41.15 - Feelings around becoming a personal trainer and s/o to Power + Revive. 45.05 - Clients she wants to help, how she got into Pilates and her love for it. 49.10 - Discovering love of 1 to 1 in person training sessions. 53.20 - Learnings from the professional side of the business side of things and fears around it. 57.55 - Marketing strategies and getting her name out there. 1.00.35 - Eoghan and Ophelie naming their fitness pages. 1.03.35 - Goals for the year and thoughts around goals and setting them. 1.07.00 - Bali living and Australia being her original fitness goal. 1.10.12 - Benefits of Bali for professional connections and the people. 1.14.20 - How Eoghan remembers how to pronounce Opheile’s name

This week I'm joined by Ginny, who has an incredible life story to share with us. In this episode Ginny shares her journey so far, from leaving home at 11, being homeless at 13 to now becoming a personal trainer. It's an incredible story that contains so many ups and downs but has made Ginny the incredibly resilient human she is today. It’s a story I've taken a lot of inspiration from and hope it does the same for you. We also chat mindset, struggles, gym aspirations, facing fears, and much much more!! You can find Ginny on Instagram here: ⁠⁠⁠@ginnyasih ⁠Follow my Instagram for health & fitness content, along with more podcast updates: ⁠⁠⁠@functionality_unlocked⁠⁠⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps:  0.0    – Introduction. 1.31 – Ginny on the show welcome and background. 2.28 – Not having a second name and who she is. 4.15 – Being in Singapore, the stress and lifestyle there. 5.34 – Aspirations to move into the fitness world and thoughts before the course. 6.51 – Lying about her past and now being her true self. 8.48 – Where she gets her mindset to be someone and chase after things. 9.50 – Being away from her family at 11 years of age and impact of that. 10.39 – Grandfather being a positive influence on her and his positivity and changing her perspective. 14.02 – Going to jail/rehab and being framed for pick pocketing. 16.08 – Not being able to go to secondary school after finishing primary school. 18.02 – First job at 11. 19.12 – Second job at 12. 20.54 – Running away from second job and going on the streets. 23.48 – Coming back to Jakarta at 14 to become a nanny. 24.50 – Moving to Singapore. 27.10 – Editing her passport to get into Singapore. 28.12 – Finding love and the help he provided to her. 29.36 – Mindset shift that she really had to work and the workload she had in Singapore. 31.05 – Moving to Bali and falling in with the wrong crowd, trying to find her way in a new country. 32.20 – The idea of becoming a travel nanny and making that happen, what the job looks like. 35.30 – Ginny’s business idea for the fitness industry and the problem she wants to solve. 39.25 – Mindset to always stay move forward and not dwelling on the past. 40.05 – Dealing with her doubts. 41.25 – Talking about her self-talk and her motivation and importance of a positive friend group. 43.05 – Ginny’s views of herself, how she’s developed throughout the course and her message. 44.50 – Going on to start her fitness page and the challenges she’s facing with starting the process of posting content. 46.50 – Ginny’s photoshoot and her success with writing Facebook posts, also her goals with social media and starting a website. 49.42 – Releasing her business name and aspirations for how she wants to help people. 52.06 – Talking about her fitness journey. 57.30 – Talks about injuries she’s had and Eoghan’s advice in relation to paying attention how your body moves. 59.10 – When Ginny got into lifting weights and what led her to do the course and important of being confident on the training advice you give someone. 1.00.53 – An exercise Ginny learned something about during the course. 1.02.02 - Fitness goals, hyrox aspirations and her mental strength. 1.04.15 – Therapy and thoughts on it. 1.06.10 - Not letting the past stopping her and not doing things she doesn’t want to do. 1.09.00 – Ginny’s gratitude to of done the PT course at Power and Revive. 1.10.10 – Advice she would give to her young Ginny.

This week I'm joined by Jason McShane, in this episode Jason shares his journey so from being an engineer to a gym owner in Derry and now a Gym manager in Bali. He's a man who I've learned a lot from after working beside him the past few months so think this one is worth a listen! He shares the learnings he's taken from his experience so far and how it felt for him to change careers. We touch on his experience in the bodybuilding world, the impact it's had on his body and his move to mobility and hyrox. And much much more!! You can find Jason on Instagram here: ⁠@ptwithjay Follow my Instagram for more podcast updates: ⁠@functionality_unlocked⁠ Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Time Stamps: 1.00 - Intro 3.39 - Changing careers 5.24 - Setting boundaries around your work 7.34 - Driver behind his motivation and fear of business failing 8.34 - Perspective change since coming to Asia 10.14 - Guilt of letting clients down but lifechanging experience going to Asia 14.64 - Culture shock of running a business and learnings from it 16.09 - All types of clients starting off and the psychological side of being a trainer 19.53 - Jason throwing me under the bus in classes 22.49 - His skill to remember names, why he does it and how 27.51 - Hyrox 33.47 - Getting used to training in Bali heat 35.48 - Thoughts of where to live in the future and love for cooking again 39.51 - Living all over the world 42.12 - Bali being a fitness mecca 46.12 - Bodybuilding journey 49.09 - Old school bodybuilding techniques and learnings from it 52.29 - His magical quiff and shaving his head 54.62 - Competing on the bodybuilding stages in the UK and his fallout with the sport 58.48 - Going down the mobility route and his injuries after bodybuilding 1.01.34 - Explaining mobility and his stretching and incorporating strength into his mobility 1.09.39 - His training now and how that's impacted his body. Talking crossfit 1.12.39 - Hyrox and his ambitions for it 1.13.30 - Dodgy knees and managing that, looking at running form 1.15.39 - Track and field and speed walking 1.16.09 - Thoughts for 2024 1.17.54 - Sweat exchange P+R charity event, coming up with ideas in P+R and social media content 1.27.14 - Fulfilment from being a personal trainer

This week we have out first ever guest!!! What an honour it was to be joined by Aisling Farrell, one of the most caring people I know. She's a teacher who is also a very successful nutritionist and online coach, helping many men and women to live happier healthier lives. We talk about her journey so far, things she has learned after 4 years of coaching, insights into her mindset and some key tips she has, functional training and nutrition. This is a very important podcast for any female listeners as Aisling provides some invaluable information on how to training should be adapted during the menstrual cycle. Hope you enjoy :) You can find Aisling on Instagram here: @aislingmfarrell_pt Follow my Instagram for more podcast updates: @functionality_unlocked Disclaimer: this podcast represents the opinions of Eoghan and his guests to the show. The content here should not be taken as medical advice. Timestamps: 0.00 - Intro 2.20 - got into exercise 3.40 - importance of exercise for her head 4.39 - sporting history 7.00 - setting up Dungarvan women's soccer team 8.05 - body image issues when younger 9.40 - transitioning into coaching 13.19 - her own experience with a nutritionist & coach 15.50 - not being educated about her training and not understanding why things worked 16.45 - educating herself in regards to health and fitness 17.50 - dunning kruger effect 19.28 - education at the heart of her plans 21.20 - functional training and why she got into it 23.55 - meeting a female focused physio and opening eyes to cycles 25.22 - being conscious of menstrual cycles when training women 27.33 - her NY training program and goals for this 31.33 - where she wants to specialise long term 32.30 - struggles women have with health and fitness 35.48 - client expectations 37.10 - danger of the scales for tracking progress 38.30 - what she provides with her online PT 41.57 - current interests in nutrition and training; her in person classes 46.04 - hyrox 51.48 - first ever podcast 52.40 - content 56.34 - posting content to provide education 58.00 - no one thinks about you as much as you think about yourself 1.02.08 - time management and thoughts on job sharing 1.03.24 - my thoughts on starting this PT career 1.04.22 - mindset thoughts and insights 1.07.01 - intrinsic goals

In this episode Eoghan introduces himself, how he's recording and the idea behind this podcast. He talks about his recent career change into the fitness industry, current movement issues and own training along with his current outlook, his mindsets and willingness to take risks at the moment!! Timestamps: 0.00 - Welcome to the podcast 1.40 - Brief background about Eoghan 2.50 - Why starting a podcast 5.00 - Realising how long a podcast really is 5.47 - More detailed background about Eoghan 10.00 - Finding a personal training course 11.00 - Importance of reps for improvement 12.36 - Sucking at PT initially 14.44 - Knowing podcast is poorly structured and applying learner logic 15.24 - Why changed profession and got into PT 16.48 - Tearing acl twice 21.27 - Body learnings after tearing acl (feet, shoulders, knee) 22.40 - Benefits to tearing acl 23.06 - PT Eoghan wants to be & business & content thoughts 26.03 - Mindset step by step outlook, don't look at the peak 29.54 - Current outlooks (progress not perfection; embracing unknown) 32.04 - Sayings I'm liking; embracing the failures; going all in 36.35 - Mentors- not only ahead but also people on the same journey as you 38.04 - Learning mentality 40.22 - My current training and movement 48.30 - Thanks and goodbye