The 5:32am Podcast.

Simple - How do you PB your 5km? Then your 10km? Then your HM?And stop making the silly mistake of going too hard or wasting time with sessions/programmes that don't make sense!

My experience with body dysmorphia and RED-S.

Podiums, Failures, Extra Laps, 6 Countries, Hyrox has been a mixed bag for me. I love it and it frustrates the life out of my sometimes. Listen along for my journey over the past 3 years in the sport. 

The mistakes, the lessons and the pain of my first marathon out in Sevilla in February past. I went for sub 3hrs, and failed. But i took so much more away from it than a medal in the end. 

Welcome back everyone. First EP back since october 2024.Todays EP i'll chat on why i named the podcast The 5:32am Podcast.Cat's meowing, strimmers, crying babies & posties won't be disrupting meWho i am now in comparison to beforeMy missionFitness Pet PeevesPlease give the pod a share if you've listened! Thank you.

A snippet from a education video i shared with my clients in the Hyrox Group Chat within Team 9-5.We talk race day strategy, nutrition, rules and what to expect on the day...

A chat with Fergus Alberts, Team 9-5's newest coach. We chat about his late start to football and the success he hopes to have in the junior's and above.His motivations to become a coach and be part of Team 9-5.Alongside much more!Be sure to give Fergus a follow on instagram @fergus_fitness_coaching

Solo EP about the Marbella Fitness Retreat and why you should come to next years one in Portugal...Why you should make your tuesdays more saturdayish...And finally a little bit about how to start your own business 

This weeks episode brings client Keiran McLean on. Keiran is one part of DJ pairing "Kimmic"Keiran talks about how his "overnight success" was actually a 10 year grind. "Never Miss A Beat" got millions of listens all over the world and put Kimmic on the map but keiran spent years djing in local pubs and clubs local to angus before they made it onto the circuit.He talks about how he set up a meal prep business in Covid.They now tour the world and play some of the biggest events in the world. They just played the creamfields main stage last month which is absolutely massive for any DJ. It's amazing to watch someone local do so well after years of persevering through tough times and lack of major success.If you've been living under a rock then jump on Kimmic's spotify to hear more. https://open.spotify.com/artist/203PtVTnerRs5Vey1UyQgN?si=REnEhxi_RRCVF52k3yACLA

Julia is back on the podcast for the 3rd time. A lot has changed for her as she now has a 10 month old Kayce and is getting married in Jan. She came on to talk about training and fitness considerations mum's should/could make off the back of having a baby. What should you be doing exercise wise? What to look out for? Is there anything i should be worried about? We also chat a bit about how to nourish you baby with the best food choices while they are young and how that can benefit them in later life.And we just generally have a catch up about how becoming parents.Hope you enjoy. Find Julia @TheWellnessPT on instagram and look out for her new BYO baby classes.

Ciaran is a client of mine and we connected through instagram a while back, Ciaran has just came off the back of a season where he found himself in several Team of the year selects for Stirling University and has played football almost all of his life. But he's now decided to step away from it all together. He talks about where he has reached his absolute lowest in terms of his mental health with complete transparency, and the feelings he has at that point.We also talk about the "anti-productivity movement" which is something we are both extremely interested in. Books such as Four Thousand Weeks & Slow Productivity have been game changers. These books will hit hard especially for business owners and those who struggle to take a step back every now and again from work.Ciaran will be releasing a blog in the not so distant future so keep and eye out for that. 

Scott returns to the podcast as promised back on episode 89. Scott has not long finished a 5 stage ultra marathon through the amazon rainforest. Where he came across 25ft anacondas, spiders, monkeys and a whole load of running related pain. The injuries scott endured during the ultra was madness. Scott is a great storyteller and i was genuinely encapsulated the whole podcast, make sure you give this a listen!And follow Scott on instagram here > https://www.instagram.com/scottmaccoaching?igsh=NzUzOW1vMm5jdXZu  

I sit down with ex footballer and founder Steven Robb in his Dundee Bee Inspired store in the overgate to discuss a career that spanned over 200 games in the professional leagues in Scotland playing for Dundee, Dundee Utd & St Mirren + a few more. He made a move to the Thai Premier League and from there a career in football was coming to an end and a career in selling clothing truly began.Bee Inspired went from a bedroom brand to a global brand selling over 1 million garments worldwide and making over 75 million in sales. Footballers such as Luis Suarez, Richarlison, Phil Coutihno and Messi have been seen wearing the brand.This was such an interesting chat for me personally learning from people like Steven about building a brand. https://www.beeinspiredclothing.com

A blether about whats been going on in my life and what to expect next drom the podcast...

Comparing yourself?Too much advice online?How to balance a social life and your body/performance?Guilty taking time off?Injury? These came up time and time again on the instagram poll. These were the 5 biggest problems my followers have with their fitness.And i discuss how i approach working through these things.The podcast will be taking a break for a couple months while the baby settles in. Catch you guys after!

EP109 - Why I'm Running A Marathon Without TrainingGetting Aff It Is Not EasyWhey Protein Ice Blasts

I pick one transfer target for each of the 12 Cinch Premiership Clubs...

107 - Scotland Euro 2024 Special With Jonny Smith.Who should scotland take to the euros?Who should start vs Germany on June 14th in the opening games?Score predictions and ones to watch for Germany, Switzerland & Hungary.Tartan Army stories.Ones to watch in the tournamentHope you enjoy!

Where do you see the business going in the next 2 years? Is a whoop band worth investment? How did you manage to train for 24 hours circuit? Any relationship advice? 😂 How do you get faster as a winger? I don’t know what to make and get bored of foodLong term fitness goalsHow to stop eating shite out the cupboard

How to attack pre-season head on >

104 - An episode with 3 interlinking subjects. How to approached my fitness on holiday in Croatia and how many calories i managed to consume in the buffet. The dark side of being obsessed with your fitness. As well as how i'm learning from my clients to be a better dad and manage my fitness and body.

6 Quick and easy steps to get in shape for your summer holiday

*You'll need to turn the volume up as this is recorded through Facebook Live*Listen in to my facebook live video as i discuss my client Fraser Morrisons challenge to take on 30 half marathons in 30 days!Fraser is raising money for his neighbour Karen High to support her treatment for stage 4 bowel cancer. She has exhausted a lot of options here in the UK so is seeking help abroad and this money will go towards helping her.Fraser has just complete day 1 as i post this so go on his page @fraser_runs to offer support and see the whole journey!

Blueberries, Concurrent Training, Eating  *Real* Food, Alcohol, Being A Dad. Some of the biggest questions i've asked myself this year!

Episode 100!! We've made it. Episode 100 is done. 3 years of the podcast and we're bringing you a big episode with Manchester Born ex DJ Sean Willers (The Willers Brothers). Sean has changed his life massively since quitting his job as a DJ. He had a daily cocaine habit and it was ruining his life. He finally hit rock bottom and decided to make massive changes. Since then he's been on a journey of self development and fitness. Sean has his own business "Willers Fitness" and his own podcast "The Afters Cast" xI loved this chat and im sure it'll spark some change in anyone looking to get "Aff It" 

Rory Crighton comes on for his 2nd appearance on the podcast to talk about his past 12 months taking on some of the biggest challenges he's ever faced. Moving away from Forfar down to Edinburgh with his girlfriend lauren, renovating a new house, taking on a new job, an double stage ultra marathon over the peak district, two hyrox events within a couple weeks of each-other and the hardest challenge of the lot, getting a dachshund puppy.Rory leads from the front. He is an inspiration for so many people in my program and i have more conversations about Rory than anyone. 

An interesting first appearance on the podcast for my fiancée Elly! We got a few questions through on instagram that we answered and just had a general blether about her very difficult pregnancy and her challenges with her health over the past couple years. Hope you enjoy!  

The high's, the low's. The struggles of being a semi-pro/part-time footballer. Holding down a fulltime job, training twice a week, playing 2 games a week sometimes, alongside trying to balance family life, a social life and all the other moving parts. It's not easy.

Hybrid Athlete... A phrase thrown about willy nilly nowadays. So what does it actually mean? Are you already one? What does it take to be successful? Can you actually run and lift concurrently with success? Find out in the podcast this week. Elly will be in next week for her podcast epsiode.

Solo episode on how to stop the % chance of injuries. We are all very good at addressing these problems when they happen but not doing the work before hand to stop them happening. I talk about why these injuries happen and how certain lifestyle factors may be the key to lowering the chance. 

Darragh is an online coach and Gaelic Football player. He currently has over 40,000 followers on instagram and shares some amazing content for athletes. We talk about his journey in GAA, what that actually even is for us scots and how he coaches athletes within the support to become physically superior. There is a lot of crossover from GAA to rugby and football.We also chat about why he done a 73 hour fast when travelling in Bali, how e managed to gain 40,000 followers alongside much more!Really enjoyed chatting to Darragh as we both have many of the same ideas when it comes to coaching athletes!Catch him on socials @MCGURNFITNESS

Ben Wright is a friend and a mentor. He is a coach and personal trainer based in Glasgow. This man is second to none when it comes to coaching on the gym floor and i've learned so much from him in a small space of time. We talk about how training is a skill. And there is a pathway of so much progression when you break it down. We talk how everyone's perception of pain is different and the problem will the lack of rapport between PT's and physical therapists.This is a super interesting chat where we dive into the minutia of training.

Mental health in the UK has been getting worse since COVID progressively. It's such a hard subject to talk about and i make sure to not step out with my lane here but i think it's important to help people bridge the gap between understanding mental health and getting help. That can be the hardest thing to do.I also talk about the effect training and nutrition can have on the way your brain works and hopefully help you make some steps forward towards improving it.

This episode will explore how to challenge your mindset this year differently to any other year. The past few years you may have set intentions to achieve this, that and the next thing. But it may not have happened for one reason or another. Hopefully after listening to this you'll think differently.

10 Lessons from 2023 that have changed the way i live forever. Some small but some monumental. We talk about how alcohol may be the single biggest thing holding you back, the postman interrupting me twice, how to enjoy christmas guilt free, creating an environment around you to succeed and much more!

How do you go from being a complete gym beginner 5 years ago to now completing the "Hardest Race In The World" across the Sahara Desert? Learn how Scott was able to build the self belief he can achieve ANYTHING. Scott is an author, a dad, an ultra marathon runner and so much more. One of the most interesting guys i've ever met.

What's happening over December and in to next year?What do you get as being part of Team 9-5 Athlete?Looking for someone to become part of Team 9-5 Athlete?

How to improve your sleep? Possibly the most important thing their is when it comes to health and fitness. Sleep. We sleep 1/3 of our life, so we best get it as close to being good as we can. We know so much about sleep now and the negative effects neglecting sleep can give us.Also thanks to our sponsor CM SMITH - Colin M Smith is an independent home appliance and electricals company that has been serving customer across Dundee and Angus for over 50 years. Forfar, Kirriemuir & Arbroath.

This just went into my top 3 podcasts out of all 86 i've ever done!In this week's episode of the podcast i sit down with Coach Kieran Sauboorah from North London. Kieran's experiences and learnings have created a very understanding, knowledgeable and down to earth guy.I listened to Kieran speak a few months back about an accident he had back in February last year where he almost lost his life while climbing the Atlas mountains in Morocco. Listen to the episode to hear what happened and the journey back from this near death experience.   

An episode on how to "Get Wintered" Aka stay motivated and progress during this challenging time of the year. It's certainly not easy, but im certain that with some strategies and a change in how you approach this time of year you can kick on!

This episode of the podcast is a podcast recording of a live zoom that i provided in house for my clients within the 9-5 athlete. Its a little bit more straight down the line and aggressive so apologies for that!I hope this hits home and maybe triggers you a little! 

Danny is a PT and online coach. He talks to us about his football career when he was younger, getting picked up from spurs to then getting released and moving through the leagues in the non-league set up in England.We talk about the most common problems footballers at semi-pro/part-time have in improving performance.It's a hard career to juggle alongside your job, kids, family and other hobbies.

A conversation about mental health with my client and friend Scott Wilson. Scott is so open and honest about his struggles and shares some things he's used to get through the difficult times in his life. Thank you so much for sharing Scott!

New season of the RLS Podcast is here. This first episode touches on why we lack self belief, how our formative younger years effect what we believe about ourselves now and how we can overcome these self-limiting beliefs and attack our goals head on.Let me know if you give this a listen and please share and rate the show! Thank you.

8 PSYCHOLOGICAL Tricks That Get Played On You Every Day -Sky ScannerUber is the best idea everGoldilocksRat, Mouse & CheeseTricks of the food industryFriction Creates ValueSocial MediaCognitive Biases

078 - How To Gain Control Of Bad Habits

077 - Paul Brand "Chief Analyst At Manchester Utd For Over 10 Years"IntroEducational PathwayHibs > Blackburn > Utd. Luck is just an opportunity you take.What does the job of chief analyst involve at Manchester Utd?What motivates/drives Paul?High performance.Quick fire.

076 - How To Achieve Optimal Health (Without Becoming A Robot)The Four Pillars Of Optimal HealthSleep MovementNutritionMental WellbeingHow do you take yours from a 2 to a 3, a 7 to an 8?Without becoming a robot?

5 Tips From 3 Years Of Running A Self Employed Biz