Coach Enya - Below The Bar

Ciara Rossi was my guest on this weeks episode and we spoke about her recent photoshoot prep and what it was like stepping on stage for the first time - the highs and lows. Also, how she manages to stay in shape with such a busy lifestyle. If you're a busy person with zero routine in your life and struggle with time management you will definitely benefit from this episode. 

I answered the most commonly asked questions about my journey on this prep. I cant believe its come and gone already! What an experience. 

I get asked this all the time! How long is a piece of string? Every individual is unique as well as their lifestyle, goals etc. Heres what my advice is on this topic... 

This week I discuss how consistency is one of the key factors in aiding fat loss, stick to a routine, a system, a good habit consistently over time and that is what gets us results and vice versa with a bad habit, it can hinder results.

Where would you start if you had to design your own meal plan? Does everyone need to follow one? Pros and cons of meal plans etc. all your queries answered in this episode! I stick to my own little menu and it hels keep me on track, organised and cuts out the thinking power everyday of what to eat at each meal time. 

Rob has turned his love for food and exercise into a decade long career, so far! He has built an online audience of over a million followers across all his platforms - but YouTube is what he’s most known for - Rob is a big reason I’m a coach today he taught me so much! Rob was one of the first YouTubers in Ireland back in 2015 to start making videos, teaching people about nutrition and exercise in layman’s terms, before the internet became saturated with coaches, like it is today.  He has become so successful, from when I first began watching him all those years ago, making clips in his old house in Dublin that he shared with other people 😅 and where he worked on building his passion into a career. He was able to buy a home in Marbella just recently, where he now currently lives and still makes his YouTube videos ! He travels all around the world, owns his own protein pancake company, Fuel Cakes , is an ambassador for global gym clothing brand Alphalete  , and also supplement brand Ghost supplements , he's a best selling author, I have his book ! But above all he’s still a coach today and still absolutely loves it ! He’s a shining example of what happens when you choose to chase your passion , So let’s get into it and hear his story.

This week I wanted to give a few tips or hacks on how to navigate a weekend away with friends, or a holiday when in a calorie deficit. Should you track food? Should you still be exercising? If you dont will it ruin your progress?

How to prepare ahead of a chocolate filled weekend! I also touched on my photoshoot prep, will I drink again and stop copying other peoples calories!

Gerry is Ireland’s Leading Health and Performance coach who designs and delivers powerful one to one coaching experiences that empower his clients to reawaken passion and energy with a focus that allows them achieve repeatable and sustainable high performance while maintaining health and well being. In this episode we touched on becoming a product of your environment, The power of habit, and Limiting Beliefs.

In this episode i discuss some of the downsides that come with losing Body fat 

Stop saying "I can't" because you "Wont". Start saying "I will", and you "Will".

In this episode my guest is, Lauren Scully also known as Lean with Lauren on social media. Lauren has gained millions of views on her social media platforms, and garnered hundreds of thousands of followers , by making video content of simple and delicious macro friendly meals/snacks . We discussed many topics in this episode, one of which is her battle with a binge eating disorder, and how she used her experience to help other women overcome it.

Have you ever heard of the term "Starvation Mode" while someones progress has stalled in a calorie deficit? Is it a real thing or is it just down to lack of consistency during your deficit?

This week I speak about the benfits ive found from cutting alcohol out of my life for the last 90 days. I also speak a bit about Macro Nutrients.

This week I explain the importance of a reverse diet, I also touch on gastric sleeve surgery.

If you want to know how to properly fuel yourself before a workout, how to stay fuelled during a workout and how to refuel after a workout, then this episode will educate you on all of the above.

This week I responded to a DM I got about someone who lives on energy drinks and snacks a lot, then restricts, then binges. This person is aware they have a bad relationship with food and they're tired of their own excuses and they want to change their life for the better and not just for fat loss . Heres where I told them to start...

This week I explain the science behind intermittent fasting, and  would I recommend it?

If you'll be entering the New year with the "New year new me approach.", please take all the points included in this episode on board, to give you the best chance at succeeding.