Raising The Bar Podcast

4 simple tips to help keep you consistent over the holiday period

This is a case study style podcast. We look to two of our most inspirational members on how to change your life. These two members have become leading members as they strive to be better each and every day, and they have the results to back it up losing over 15kg of body fat in 12 months. Give a listen as we outline the traits of these two amazing people.

We are back! Quick episode jumping in to habits of successful dieters at RTB: Importance of Sleep and Exercise Proactive > Reactive Accountability Routine Knowledge

This is a very specific episode for our members as I talk over some changes happening to RTB for 2024. The main change will see our semi-pt membership being replaced by a premium group membership. I also go over the format of the group program and exactly what happens on each day. This gives new members and our foundation members an outline of how their week will look. If you want to know more abo...

The effects of the menstrual cycle on training and energy Thyroid issues and its effects on energy levels. How sunlight early in the day can improve your sleep routine The importance of managing caffeine consumption and stress How to maximise testosterone without the use of PED's The basics; good diet, sensible training, managing caffeine and stress, sleep and social connection.

Eoin owns a food prep company called "Country Munch" How we can use cooking methods and spices to add variety to our meal prep The concept of "magnets" as food groups Food prep options and making food prep efficient Core principles for making up your meals If you enjoyed this episode, please share it on your social media channels

This is a solo episode where I go in depth on the InBody Scan. In this episode I outline the reliability , function and use of the Inbody Scan. I also talk about the caveats to using it and how we have managed to get great results for our members by using it. If you enjoyed this episode please share it on your social media

This is a solo episode where Darragh explains the best methods of determining your calorie and macronutrient requirements. There are three ways to determine your caloric intake; - 2 week track and average - RTB Calculator - Inbody calculation Macronutrients recommendations: - Protein : 2.0g/kg of bodyweight - Fat : 1g/kg of bodyweight Carbohydrate: 3-5g/kg of bodyweight If you enjoyed this episode...

Michelle is a female transformation coach helping women achieve great physiques. Some of what we talk about: - Her prep for a photo shoot - Her training regime - The importance of extra steps - Cardio for fat loss - Investing in your health This is a great listen and if you enjoyed it please share on your social media

Deirdre Tobin is the owner of "Find your moxy". Deirdre is a coach who helps leaders find their true self and live a fulfilled life. This is a great episode where we talk on topics such as: Differences between self esteem and self confidence Identifying values Goal setting Stories we tell ourselves Accessing the creative side of the brain For more information on what Deirdre does check o...

This is a great episode for any man who wants to learn how to improve their strength and physique. Pat Curran is an online coach who has merged the best of bodybuilding and powerlifting into this Kaizen Tribe. Pat outlines his journey into strength training, training methods, nutrition practices and mindset tips that can improve how your training. Please give Pat a follow as he shares excellent ma...

Claire Byrnes is an online fitness coach. This is an episode with lots of benefits, in particular our female listeners. In this episode Claire covers ; - The menopause and the effects it has on the body - Pre and post natal training and how we can adjust our training - Viewing strength training for health than calorie burning Give Claire a follow on Insta: C_byrnesfit

This episode sees Rob Moloney (Coach Molo) take us through his approach to rehab and performance Some of what we cover are: Using movement as a diagnostic Having bad coaches and gaining inspiration The complexity of movement Overloading the system Pain vs damage The importance of general fitness and zone 2 cardio Elbow and back specific rehab Breathwork Rob shares some great content on his Instagr...

This is a great episode with Sarah with tonnes of values for anyone looking to improve their health. Some of the what we cover: - Improving your relationship with food - How to best manage training and dieting around the menstrual cycle - The fragility of motivation and the importance of habits and routines - How to fit more social events into a diet - Being more process orientated and practicing...

Colm talks us through how his background of playing rugby and transitioning to an online coach His three pillars to nutrition Exercise and nutrition routines The importance of chewing your food properly Winning the morning which leads to a great day Please go and give Colm a follow on Instagram: csstrengthcoach

David is leading figure in the Irish health and fitness industry. He has transformed his body and mindset and now owns a successful coaching company. He shares his struggles with food and weight gain and how he has developed into an amazing physique. David's company is called "The Lifestyle Blueprint". If you enjoyed this episode, please share on your social media platforms.

Knowing what weight to use can be tricky. We have this conversations with our members each day. Listen to this episode for simple tips that can help you choose what weight to use. If you enjoyed this episode, please share it on your social media platforms. Thanks

This episode covers all things injury prevention and management. Niggles and flare ups are to be expected if you are continuously pushing your limits so learning to manage them is crucial. This episode offers simple and practical advice to ensure you can keep training. If you enjoyed this episode, please share on your social media platforms.

This episode shares practical ways for you to adjust your diet to ensure you lose body fat. Topics covered: Calorie counting, food diary, intermittent fasting and many more.

In this episode we go over all things carbohydrates and fats. We cover the different types and sources of carbohydrates / fats. The take home message; consume carbohydrates and fats in conjunction with your caloric goals. Consume wholefoods and minimally processed sources of both carbs and fats. We want to avoid or reduce our intake of high sugar carbohydrates and trans fats. If you enjoyed this e...

In this episode we go cover all things in relation to protein. Protein is crucial for building lean muscle mass, losing body fat and health in general. We cover the three T's of protein; total, type and timing. We also cover food sources that are high in protein that can help you improve your diet. If you enjoyed this episode, please share it on your social media.

This episode gives you an understanding of how a human being loses body fat or gains muscle mass. Energy balance refers to the relationship between the energy intake (calories consumed) and energy expenditure (calories burned) by an individual or a system. It is a fundamental concept in nutrition and physiology that influences body weight, metabolism, and overall health. When energy intake equals...

This episode goes into the training principle of overload. The four areas of frequency, intensity, time and type of training are discussed to help you identify where you can improve your training. We focus mainly on the area of training frequency i.e. how much you train in the gym.