The 5:32am Podcast.

028 - Energy Zappers & Energy Builders Intro and update How do we quantify our daily energy? Where is our energy being lost? Not enough hours in a day Up your daily energy Values

027 - Sam Wardrop "The Identity Of A Footballer" 1. Background, Tik Tok, Football Career and Coaching. 2. What Sam does now? His Goals, Coaching, Studies. 3. Why did Sam stop playing football? 4. Part Time Football Vs Full Time Football 5. Going all in Vs Having a back up plan 6. Sam's Coaching Programs? 7. Brazil and Travelling 8. Quickfire

026 - Chris Lowe "Nail Nutrition For Footballers" 1. Chris's work at Wasps Rugby and Reading FC as a nutrition consultant  2. How the professional athlete operates with nutrition  3. How an athlete can benefit 10 fold from improving nutrition 4. Match Day Nutrition (Match Day -1, Match Day and During The Game) 5. Post Match Nutrition 6. Supplements

025 - Fitch Fitness "How To Become A Hybrid Athlete" 1. Fitch's journey from assisted bodybuilder to hybrid athlete. 2. What is "Hybrid Training?" 3. How to get started? Considerations? 4. Beginner to triathlon 5. Recovery/Volume 6. Nutritional approaches 7. The Hybrid Experience Podcast Check Out Fitch's program and content "Elite Level Performance" here - https://linktr.ee/Elitelevelperformance_...

024 - Odhran McCorry "Training And Nutrition For Females" In this episode Odhran and I take a deep dive into training/nutrition for females specifically. Big O is a coach of over 10 years. Born in ireland, studied in Glasgow, now lives in Perth Australia with his two daughters and wife. He has worked with some of the best bikini competitors in his career and has seen it all in the coaching game. W...

023 - Julia Shaw "Contraceptives - What Impact Are They Having On Women's Bodies"? 1. Instagram Q+A 2. Contraceptives  - Implants - Injections - Mirena Coil - Copper Coil - The Pill 3. Coming Off Contraceptives 4. Non-Hormonal Contraceptives 5. Menopause / Perimenopause

023 - Julia Shaw "Contraceptives - What Impact Are They Having On Women's Bodies"? 1. Instagram Q+A 2. Contraceptives  - Implants - Injections - Mirena Coil - Copper Coil - The Pill 3. Coming Off Contraceptives 4. Non-Hormonal Contraceptives 5. Menopause / Perimenopause

Short One Week Break - Some technical difficulties in the podcast this week, so a short update to take you on to next week. Update on guests coming up on the pod + A little bit of info on the "9-5 Athlete" Program. http://beacons.ai/rlsstrengthandperformance

Episode 022 - "What I Wish I Knew On Day 1 Of Deciding To Be A Coach" A podcast i wish i had heard 5 years ago before starting out in the coaching/personal training industry 1. What i wish i knew starting out in the industry 2. Ego Is The Enemy  3. Walk the walk, Talk the talk. 4. How to get started from day 1  5. The Social Media Game 6. Niche or No Niche? 7. Your rep goes everywhere 8. Doing wha...

Series 3 - 021 "10 Fitness Hacks You Can Implement Tomorrow" 1. Wake & Sleep Times 2. Hydrate before you caffeinate  3. Daylight first thing 4. Dopamine Detox 5. Pencil In You Time 6. Volume Eating 7. Hybrid Training 8. Stupidly Prepared 9. MIN-MAX Goals 10. Can you sustain it?

020 - Julia Shaw "The Female Menstrual Cycle And How It Affects Training And Nutrition" Julia is a personal trainer and online coach. She has a specific interest in menstrual cycle, hormones & contraceptives. In this pod you should come away with a better understanding about your cycle and how to approach training and nutrition throughout. Understanding is power.  In This Episode we discuss - ...

Episode 19 - Goal Setting, Creatine, Recovery Interventions & THAT MAGALUF STORY. 1) My Goals 2) Goal Setting Approaches 3) Big F**cking Goals 4) Fear Based Change 5) Recovery Interventions 6) Magaluf Story - Stick around until the end for this.

Episode 18 - Lewis McFarlane. In this episode i speak with Lewis McFarlane. Lewis is an online coach from Ayrshire. We talk about gut health and digestion in depth. We talk the issues that can arise from poor gut health Why digestion is the single biggest overlooked fundamental to change in health and fitness. Why just hitting your "Marco's" might not actually be serving your health. Performance b...

Episode 17 - Ben Heron "How To Take Charge Of Your Life And Level Up" We talk about Ben's move from Belfast to Dubai. The journey he's been through to get here today. 3 Things he wish he knew starting his fitness journey. Confidence. Self Limiting beliefs And his number one tip for levelling up business. Follow Ben on instagram @benheron_levelup Any questions about the podcast please feel free to...

Episode 16 - Joe Parish. The Coaches Coach. We talk Joe's background growing up playing Football at Torquay United.  Just missing out on a professional contract. A move from Devon to Stirling after an exit trial. A new found love for bodybuilding. Placing top in his first show. The Great Euro Triathlon - Cycle John O'Groats to Dover, swim the channel then run from Calias to Paris. The High Perform...

Chat with Ryan Braes about his time in the army and the transition back to civvy street. 1. Why did you join the army? 2. Fitness requirements 3. Gym & Nutrition is not what you think in the army? 4. Jumping out of planes 5. -5 on a mountain in Jordan 6. 3 hours sleep in a week 7. Transition from the army to becoming a PT

Adam Lusby Aka Enhanced Sports Performance - Strength & Conditioning Coach. Adam works with various different athletes including footballers, MMA fighters, boxers and others. He has notably been working with some big names in combat sports such as UFC Light Heavyweight Paul Craig, Boxer's Paul Kean, Sam Hickey alongside many others. We talk MMA, Boxing, In-Season Football S+C Work and De-Loadi...

Solo Episode - 8 Things we should leave in 2021. 1. Hustle 24/7 Culture 2. Somatotypes 3. Half Rep Rogers 4. 6 Week Shreds 5. Covid 6. Short Term Chimp Mindset 7. Thinking You Cant 8. Influencers Advice

Welcome to Series 2. In this solo episode I'll talk about how footballers should best prepare for match day in terms of nutrition. 1. The basics 2. The importance of carbohydrate 3. Nutrition around training 4. Match day -1 5. Match day and refuelling strategy  6. Practical considerations 

Episode 10 with Kristian Hill (Coached by KDH) Kristian runs the "Project Level Up Coaching Program" and hosts the KDH Podcast. I've followed him for a long time on instagram and he's on the top of his game with body, biz and performance.  In the episode we discuss a whole load of different topics.. How he got into fitness through a career in the RAF, working in the middle east and europe. Why he...

A chat with Joel Harris, Welshman, S&C Coach and rugby player. Joel runs the "Strength Solution" Coaching program. He essentially gets people strong as F. We chat his journey in Rugby, how to train in the gym alongside playing a sport.  We talk about his endeavour during lockdown "The Maraton". 1000 pounds accumulated over bench, deadlift, snatch, squat, clean then straight into a marathon.  A...

In this episode of the podcast i speak to Troy Nixon . Head of high Performance within the "High Performance Coach" . This was my favourite podcast to record so far! Troy is an absolute operator and very knowledgable guy. We discuss his transition from Hollister Model to Online Coach. His transition from struggling during Covid physically, emotionally and mentally to now being thriving with body,...

A client spotlight podcast with my client Rachel Miller. The transition Rachel has went through since April has been astounding. From a heavily dieted, overtrained individual to now, having a great relationship with food and looking forward to her first powerlifting meet in 2022!! She even got comfortable with putting on weight to benefit performance.

A little chat about how my last 2 holidays have been different and how to outline your 2022 goals.

Solo Episode