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Building Better Athletes Everyday.
Welcome to The Kaizen Performance Podcast where we explore the art of continuous improvement through the lens of high performers.
In our conversations we interview top athletes, coaches, and experts in their fields who share their secrets to optimizing health, mastering peak performance, and embracing the 1% better everyday philosophy.
Discover the habits, routines, and mindsets that drive success and learn how to apply these strategies to your own journey. Whether you're an elite athlete or someone striving for personal excellence, this podcast is your guide to achieving sustained growth and unlocking your full potential.
Be 1% Better.
Paddy & Mark
Welcome to The Kaizen Performance Podcast where we explore the art of continuous improvement through the lens of high performers.
In our conversations we interview top athletes, coaches, and experts in their fields who share their secrets to optimizing health, mastering peak performance, and embracing the 1% better everyday philosophy.
Discover the habits, routines, and mindsets that drive success and learn how to apply these strategies to your own journey. Whether you're an elite athlete or someone striving for personal excellence, this podcast is your guide to achieving sustained growth and unlocking your full potential.
Be 1% Better.
Paddy & Mark
114 Episodes
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Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we talked all things balance when it comes to your progress as an athlete in the off season This can be quite the controversial topic, as balance can look different for everyone But we said we wanted to give our 2 cents and hopefully make a bit of sense of what can sometimes be a misunderstood area of an athlete's lifestyle What we covered: Our definition of what "balance" is and whether or not it can exist Navigating a Social Life while still staying on track The importance of zooming out and focusing on the bigger picture What to focus on when looking to get back on track The impact of training the day of a night out Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. Download Our Free GAA Blueprint Guide Here Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we answered some of the most frequently asked questions we get when it comes to the off season for GAA athletes We tried to keep it as "quickfire" as we could, but as always, there's plenty of context needed when it comes to athletic performance Questions we answered: One thing athletes need to prioritise in the off season? Low hanging fruit when it comes to nutrition in the off season? The most optimal way to structure your week of training? Can you lose fat and build muscle at the same time? Essential technology to maximise progress this off season? Is intermittent fasting a good way to drop body fat? Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. Download Our Free GAA Blueprint Guide Here Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things muscle building as an athlete A fairly relevant topic to the time of year, and one that can bring quite the amount of controversy and debate So, in this one, we said we wanted to cut through the noise simplify muscle building down to the need to knows for athletes Expect to hear: Why functional is greater than big when it comes to muscle What the different types of training are that you can target Where to start when it comes to your nutrition Simple swaps you can make to create an energy surplus Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. Download Our Free GAA Blueprint Guide Here Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things where to start with your Gym work this Off Season Paddy was given the reigns on this one, and boy are we glad he was.. This time of year often marks an increase in gym work, however, oftentimes we can revert to putting the head down and doing what we've always done So, in this one, Paddy walks us through where we should start and what are some of the key considerations when approaching our gym work this winter Expect to hear: The importance of identifying your weakness Why to avoid Black and White thinking in your training How to structure your gym sessions When, why and how to deload to maximise progress Essentials tools to maximise your training consistency Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. Download Our Free GAA Blueprint Guide Here Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things Maximising your Availability to Train this Off Season Coming into the off season, one thing that will without a doubt slow your rate of progression will be sickness/illness It's a simple equation, the more time spent in bed sick, the less time spent training and the less work you will complete Not only that, but typically the quality of the sessions you do complete will be impacted also.. So, in this one we wanted to provide some practical tools you can look to implement in maximising your availability this winter Expect to hear: The importance of availability this off season Why you're more at risk of illness/sickness this time of year How to decide whether or not to train when sick The big rocks to supporting a resilient immune system Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. Download Our Free GAA Blueprint Guide Here Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things where to start this Off Season The days are getting shorter, the nights longer, and with that comes an end to the year for a lot of GAA athletes It can sometimes be a tricky period to navigate, particularly when there are so many different approaches being pushed online nowadays So in this one we wanted to cut through the noise and give you a starting point before moving forward in your Off Season this year Expect to hear: The importance of physically and resetting after a long year Why you should look to factor in things you enjoy Key questions to ask yourself before moving forward The core fundamentals to staying athletic Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. Download Our Free GAA Blueprint Guide Here Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things nutritional recovery tools Building on last weeks episode, we said we wanted to take a deep dive into some of the most prominant nutritional recovery tools currently available to GAA athletes There's a lot of noise so we said we wanted to cut through some of it and rank/rate them with the aim of creating more clarity on what they are, what they do and whether or not you can potentially look to include as a part of your recovery strategy Expect to hear: why context matters when choosing a recovery tool when protein supplements can be a useful tool why more isn't always better with certain nutrients if electrolytes are worth the hype where tracking can be a helpful tool for athletes Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things recovery tools As an athlete, the basics work when it comes to your recovery.. However, whether you're looking for the extra percentages in your performance or you've seen the hype on social media, for one reason or another you've come across recovery tools and wondered, is that for me? Oftentimes, as an athlete we can do things without thinking or just because someone else is doing it.. So in today's episode we work through some of most prominent recovery tools available to GAA athletes today and rank/rate them with the aim of creating more clarity on what they are, what they do and whether or not you can potentially look to include as a part of your recovery strategy Expect to hear: 4 questions to ask yourself before using a recovery "tool" The determinants of good recovery Why context is important with ice baths Whether or not warm downs are worth it The role of active recovery, stretching and mobility If compression boots and foam rollers are worth the hype Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things maximising your recovery in-season Recovery can look different for everyone, however, there are a couple of key principles we want to prioritise in order to support our return to baseline before our next session or game So in today's episode we wanted to set the scene as to how you can go about creating a recovery strategy that supports your performance Expect to hear: Common misconceptions when it comes to recovery The hierarchy of importance when it comes to recovery Why you need to find what works for you in your recovery How to measure the effectiveness of your recovery strategies Why context is king when it comes to the tools you use Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things high performance habits and how to build them for peak performance Championship is here and for a lot of athletes this means finding ways to maximize your performance to get a competitive edge on the opposition And sometimes, this can involve doing the basics to a very high standard, consistently over time.. So in this one, we walk through some of the essentials to habit building and how you can make them stick while also covering 5 of our top high performing habits Expect to hear: What the habit loop is and how to use it to your advantage The power of front loading your habits Where athletes typically go wrong with their habits One key habit to start your day with Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In todays conversation we chatted with Performance Coach Brendan Egan. Brendan's career has taken him from the heart of Ireland's GAA high performance scene to the adrenaline-fuelled world of Formula 2 racing. As a performance coach, he's worked with some of the most driven athletes on the planet—whether they're fighting for an All-Ireland title or milliseconds on the track. In this conversation, Brendan reflects on his early days in Gaelic Games, the lessons learned from multi-disciplinary team environments, and how those same principles now guide his work with elite motorsport athletes. From the challenges of adapting to a new sporting culture to the universal truths of preparation, nutrition, and mindset, Brendan shares a rare inside look at two very different arenas united by the pursuit of excellence. We break down what GAA players can learn from motorsport, the habits that separate good from great, and the 1% daily actions that drive consistent improvement. Whether you're a coach, athlete, or performance enthusiast, you'll come away with insights you can apply to your own pursuit of peak performance. Expect to hear.. The Role of Purposeful Practice in Maximising your Potential How to Remove the Excuses in your Performance Why you need to Focus on the Process and not the Outcome The Importance of Focusing on the Technical and Tactical Elements of your Sport If you enjoyed this weeks episode, be sure to rate the show, share the episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. FREE GAA PERFORMANCE BLUEPRINT Follow The Journey Instagram Tiktok Brendan's Social Media Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things practical tools and strategies to maximising your performance on Game Day Championship is near or here for a lot of athletes, and with that, every athlete looks for that competitive edge to maximise their performance and chances of success on game day So in this one, we wanted to run through what we have found to work both personally as athletes currently playing championship football and practitioners working with athletes within the GAA Expect to hear: Why cold water could impact your performance on game day Some of our essentials for your game day gear bag How to identify your "optimal state of arousal" The importance of building a pre-game strategy that suits you Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this weeks episode we chatted all things Game Day Given the time of year, a lot of athletes will be looking to peak for performance, and game day can often times be where athletes slip up.. So we said we wanted to put our heads together and run through some of the boxes needed to be ticked leading into game day In this one, expect to hear: How to maximise the quality of your performance Identifying how you want to feel on match day How to to "Rev the Engine" Effectively Why the Carb Load might not "work" for you Re warm ups: The What, Why and How Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this our third and final episode of this three part series we talked all things strategies during this window of opportunity between league and championship We wanted to round of this series with the how to behind the practical implementation of some effective tools you can look to trial over the next couple of weeks leading into the championship period to create more confidence and clarity in your performance In this one, expect to hear: The essentials for an effective Carb Load How to microdose your training Supplements to use when looking for the extra 1%s How to minimise fatigue while maximising performance Why trialling your game day strategy in training is essential Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this our second episode in our three part series we talked all things using the time between league and championship as a window of opportunity to improving your performance as a GAA athlete We chatted the practicalities of rebuilding post-league in order to be at your come championship and where to start when looking to make meaningful improvements So, in this one, expect to hear: How to structure your week What "periodised nutrition" looks like in reality The importance of clarity in direction and specificity in your goals Whether to focus on body composition in this period or not When to use off feet sessions to improve on field fitness Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast For many, league is coming to a close, champo is getting near The couple of weeks in between could serve as your biggest asset in having your best season to date, or the downfall that holds you back from reaching your potential While everyone has their own approach, we said we wanted to give our thoughts on how best you could set yourself up for success this year by capitalising on the coming weeks from an S&C and Nutrition point of view using our 4R model.. 1. Review → 2. Refocus → 3. Rebuild → 4. Rewire So, in this one, expect to hear: Some of the biggest mistakes that can be made this time of year The importance of looking back before moving forward Why you should avoid the shotgun approach when it comes to your goals How to refine your nutritional strategies What changes as you move closer to championship Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. TAKE OUR FREE PERFORMANCE ASSESSMENT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this second of our two part series, we talked all things tools in the toolbox when it comes to sleep Building on the foundations we covered in part one, we take a deep dive into some tools, techniques and strategies you can look to improve the quantity and/or quality of your sleep as an athlete For clarity, neither of us claim to be Sleep Experts or Neuroscientists, however, we wanted to put a sports science lens on sleep and give an insight on some tools that are either evidence based/we have found benefit in in our practice So, in this one, expect to hear: What chronotypes are and how to use it to your advantage How useful wearables are in your sleep Why creating a supportive sleep environment is crucial The 10-3-2-1 Technique when it comes to improving your sleep Some of our favourite sleep tools that we have in our toolboxes Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. FREE GAA PERFORMANCE BLUEPRINT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In todays episode we chatted with Sports Psychologist and ex intercounty athlete Tony Óg Regan. From the heart of Galway hurling to the cutting edge of sports psychology, Tony Óg has lived the highs and lows of elite performance. A former All-Ireland finalist and centre-back for Galway, Tony Óg has since become a respected mental performance coach and author, working with top teams across the GAA and beyond. Throughout today's conversation Tony openly shared some of his crucial insights and lessons learned on his journey through elite sport both as an athlete and more recently as a part of successful backroom teams within the GAA. Tony highlighted the importance of developing the person as well as the athlete, emphasizing the need for athletes to balance their sports careers with other aspects of life in order to foster long term mental health and well-being. In this episode, we dive into: The importance of your environment in shaping your success Why you need to have a hunger to improve Some of the transferable skills from sport to everyday life The impact injury can have on performance beyond the physical Why challenge is necessary for growth How to build resilience, clarity, and purpose — on and off the pitch Whether you're an athlete, coach, or just someone looking to perform under pressure, we know Tony's story will leave you thinking differently about success, failure, and growth both in sport and outside of it. If you enjoyed this weeks episode, be sure to rate the show, share the episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. FREE GAA PERFORMANCE BLUEPRINT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this first of a two part series, we talked all things Sleep, performance and how it impacts you as an athlete At this stage, I think it's fairly well established that sleep is important for the everyday person.. But what about the athlete? For clarity, neither of us claim to be Sleep Experts or Neuroscientists, however, we wanted to put a sports science lens on sleep and give an insight on how it can affect athletic performance and some of the key considerations for athletes So, in this one, expect to hear: How sleep can be affected this time of year The impact a lack of sleep can have on performance The QQRT Framework for improving your sleep Nutritional strategies that have potential to improve sleep How the timing of training and performance can interefere with sleep Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. FREE GAA PERFORMANCE BLUEPRINT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
Welcome back to another episode of The Kaizen Performance Podcast In this one we looked at all things maximising performance in the mid-season Whether your later stages of league or ramping things up as you get closer to championship, we said we wanted to iron out what changes and what doesn't as you move further into your year So, in this one, expect to hear: Whether the juice is worth the squeeze If body composition can be improved in-season How to create a nutrition structure that supports performance What the performance equation is Where the focus should be in your training Hopefully you could take something from this weeks episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media! Chat soon, Paddy & Mark The 1% Better Movement. FREE GAA PERFORMANCE BLUEPRINT Follow The Journey Instagram Tiktok Interested in working with us? Where to Find Us Apply for The Academy The Athlete Accelerator
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