The Kilted Athlete

When you type the word “muscle” in your phone a bicep emoji comes up. So since it has official emoji status it must be the most import muscle in the body, right? It may come as a shock to learn that no, it’s not the most important muscle. In fact it rather insignificant compared to most other muscles. In this episode I talk about 5 muscles that are more important than biceps, that you might be neg...

We’ve all heard about the importance of protein. Protein is vital for repair, growth and functionality of our cells. But lately the word Protein has become a marketing catchword. It can get a little confusing, working out what’s good and what’s marketing. In this episode I talk about protein, to help you sort out the facts from the fluff. * please note that this episode is my tips for increasing p...

Boxing is a sport that involves endurance, stamina, agility, speed, coordination, strength and much more. Even if you never intend to set foot in the ring, you can benefit from boxing training. In this episode I talk about how to get started with boxing training, what equipment you’ll need, some exercises, and how to plan your own boxing workout.

The concept is simple. Pick up something heavy and walk with it. But the Farmer’s Walk (sometimes called the Farmer’s Carry) is an absolute powerhouse. It works almost every muscle, improves endurance and creates great grip strength. And the great thing about this exercise is that it can be done almost anywhere, with almost anything. Dumbbells, kettlebells, kegs of water, bails of hay. If you’ve g...

It’s old school, basic and not fancy. It doesn’t make for good Instagram on Tic Tock posts. But it effective. In this episode I talk about one of the GOATs of exercises … the push-up. Remember push-ups? That exercise that we used to do back in school. What ever happened to it? Why did people stop doing them. I could easily talk about push-ups for an hour (in fact, I have). Join me as I talk about...

Isometrics is a form of strength training where you hold a static position without visible movement of the joint. Think planks, squat holds, dead hangs. There are many benefits to adding isometric exercises in to your routine. They can be done almost anywhere with little or no equipment required, are a great way of making your workout more challenging without the risks associated with adding more...

Being motivated is one thing, but what happens when you’re not feeling it. Motivation tends to claim the glory for achievements but it’s Discipline that does the hard yards.

We’ve all been told we need to warm up before a workout or physical activity, but what should we do specifically. Often we do a series of default warm up exercises just because that’s how we’ve always done it. In this episode I talk about what we’re actually trying to achieve with a warm up and how to tailor your warm up to your specific activity.

There’s a lot of fitness advice out there - unfortunately it’s not all good. In part 1 of my Fitness advice hall of shame, I talk about 5 bits of “advice” that make me cringe.

Resilience - AKA grit, guts, determination, fortitude … it goes under many names. In this episode I talk about what resilience is, and how to develop both physical and mental resilience.

12 months ago today I recorded the first episode of The Kilted Athlete Podcast. I was pretty bloody nervous - I’d never done anything like this before. So for the first anniversary of the podcast I thought I’d do something special. I’ve re-recorded my very first episode “Make it Happen”. This is all about making things happen - your goals, projects or ambitions. Whether it’s starting a fitness reg...

There are so many variations of each exercise out there, but are they worth it, or are they just “party tricks” that have little exercise value? In this episode I give you the tools to figure out for yourself whether that fancy new exercise variation you have just seen is of value, or just nonsense.

Welcome to the 50th episode of The Kilted Athlete Podcast. Yes, that’s right … there’s another 49 episodes (if you haven’t listened to them all check them out). Dumbbells vs barbells. Which is better? Spoiler alert … neither is the overall champion. Both have their pros and cons. In this episode I talk about the differences between dumbbells and barbells, the advantages and disadvantages of each,...

I’ve often talked on this podcast about how we should be taking our sets to failure in the gym. I’ve talked about how we should keep going with our set until we can’t do any more reps will achieve a lot better results than simply doing an arbitrary number of reps per set. In this episode I talk about some of my go to techniques of “value adding” to your sets to get that little bit more out of your...

Running doesn’t need to be complicated, but I do have a few tips on technique that might increase your efficiency and decrease your risk of injury.

The half marathon is a solid running event. The 21.1 km event is my favourite distance to run. Here’s a guide to half marathon training. It can also be scaled up or down for other distances. This guide is my tried and tested training plan for running a half marathon. The plan is simple and flexible, allowing you to train around your schedule. Enjoy

Hey guys, I just wanted to give a shameless plug to my new podcast - Kiltman’s Kitchen. Now, just to make it clear from the start - I have no formal cooking qualifications, nor am I any sort of cooking professional. In terms of cooking expertise, I’m somewhere on the scale between Gordon Ramsay and the Swedish Chef from the Muppets. I’m not letting that stop me from doing a cooking podcast though....

You’ve just completed your goal. After months of intense training, discipline, and focus, you’ve achieved what you set out to do. After the feeling elation is over you find yourself at a loss, unmotivated and feeling empty. This is not uncommon. Whether you’re entering your first event, or you’re an Olympic athlete, you’re probably going to experience this. This is sometimes called “post marathon...

Hey guys, welcome to my first episode for 2026. Hope you all had a great New Year. Thank you all for listening throughout 2025. Your support is greatly appreciated. Please contact me if you have any questions, comments or episode suggestions. You can email me at kiltmanfitness@gmail.com or find me on Facebook or Instagram as The Kilted Athlete Podcast.

In this episode I chat with a champion and all round good bloke Bennett Powell. https://www.peakcoffee.com.au/collections/bean/bennetts-brew

‘Twas the night before Christmas and all through the house, not a creature was stirring … except for the Kiltman, trying to record his Christmas Eve episode before midnight.

Society is obsessed with weight loss. Fuelled by marketing, media, and even BMI tests, for decades we’ve had it ingrained in us that the number on the scale is the true indicator of our health and fitness. In this episode I encourage you to rethink the weight loss mentality, and prioritise maintaining muscle over reaching an arbitrary number on the scale.

We’ve been training hard and keeping our nutrition on track all year. But then December arrives, and it’s hell-bent on destroying your fitness regime. Here’s some practical, tried and tested survival tips for that difficult time of year.

In the episode I talk about the importance of having positive friends and being a positive friend.

Welcome back to the Kilted Athlete Podcast. We’re coming towards that time of year again - the New Year’s resolution season. The time of year that people start making “New year, new me” posts on social media and all the marketing kicks in. But the 1st of January is not some magical time of the year where everyone suddenly becomes more motivated and disciplined. The reality is (spoiler alert) your...