Episodes
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James joined the program a little over 6 weeks and has blitzed the program.
He's rebuilt strength and mobility along with dropping 23 lbs in the program.
It was nothing drastic or unsustainable, as as James said, we pulled all the right levers to help him turn the weight loss, mobility and strength work into a effortless part of his daily routine.
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
Grant is the founder of RehabFix. He's a doctor of Chiropractic and Sports Medicine, residing in Tampa Bay. Grant teaches people all over the world how to fix yourself so you don't have to rely on doctors for low back treatment.
To learn more about Grant, check out his website https://www.therehabfix.com/
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
Missing episodes?
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Today is a slightly different format.
It's a check in call with my client Robin who has crushed the program.
He's built serious strength with chin-ups a PBARS along with dropping 28 lbs in the program and beating guys half his age in karate!
We ended up doing a live coaching call on this episode which gives you an isight into what it's like in my coaching program.
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
My client recommended I reach out to Ronan due to the valuable work he is doing in building connection.
Ronan is a facilitator whos work with groups involves a variety of methodologies like positive psychology, sports psychology, CBT, Compassionate Inquiry, PDMS, and the Hero's Journey.
Working with prison inmates, high performance athletes, top tier corporate groups and more, his ability to create a safe and energetic space to explore connection, growth and express vulnerability is simply phenomenal.
Ronan discusses our universal expression of human needs, the power of connection, the common threads that connect elite athletes and convicted criminals and so much more in this fantastic conversation.
Learn more about Ronan here
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
Slightly different episode today.
This is a simple breathing practice I use to help with my lung capacity for stress relief and also to hel with freediving.
I recommend doing this daily for 5-10 mins as a routine.
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
I've been reading Steve's articles for over 10 years. I love how he writes about fitness and makes it accessible to a community that in past had no real outlet to find relatable fitness content.
About Steve:
Steve Kamb is an author, fitness coach, and the founder of NerdFitness.com – a worldwide community of nerds, geeks, and self-aware robots. After battling with his own health and fitness for six years, Steve finally had some success and realized that there must be other people out there fighting the same battle. Steve started Nerd Fitness in 2009 with a goal of helping other people like him remove every barrier — mental, physical, or emotional — that prevents them from changing and living healthier, happier lives. What started as a one-man side project has now evolved into a huge online community and movement.
00:03 Fitness Journey and Nerd Fitness Origins
- Steve shares his journey from being scrawny and struggling with fitness to creating Nerd Fitness.
- Nerd Fitness was born from Steve's passion for nerdy interests combined with fitness.
- The emphasis is on helping people avoid the mistakes Steve made and providing relatable fitness guidance.
03:02 Niche Marketing in Fitness
- Nerd Fitness carved out a unique niche by catering to individuals who didn't fit the traditional fitness mold.
- Traditional fitness industries often neglect segments of the population, such as nerds or non-athletic individuals.
- Nerd Fitness provides a welcoming community for those who don't feel represented in mainstream fitness culture.
05:20 Building a Community
- Nerd Fitness fosters a supportive community for nerds, misfits, and neurodivergent individuals.
- The community encourages members to embrace their nerdy interests while prioritizing health and fitness.
- Nerd Fitness provides a sense of belonging and acceptance for individuals who may feel out of place elsewhere.
06:30 Organic Growth and Marketing Strategy
- Nerd Fitness's success stems from authentically embracing Steve's nerdy interests and sharing valuable content.
- Embracing uniqueness and authenticity in marketing attracts a dedicated audience.
- Consistent content creation, such as Steve's weekly articles, contributed to Nerd Fitness's organic growth.
08:36 Writing Process and Content Quality
- Steve emphasizes the importance of consistent writing and maintaining high-quality content.
- Despite challenges, such as managerial responsibilities, Steve prioritizes returning to writing regularly.
- Nerd Fitness articles are informative, science-backed, and infused with humor and pop culture references.
11:07 Evolution of Fitness Approach
- Steve's approach to fitness has evolved over time, shifting towards more personalized and empathetic methods.
- He acknowledges the limitations of previous beliefs, such as strict adherence to specific diets or exercise modalities.
- Current focus areas include behavioral psychology, understanding individual needs, and helping clients navigate busy lifestyles.
15:32 Insights from Coaching Experience
- Drawing from coaching thousands of clients, Steve highlights common challenges like maintaining consistency amidst life's chaos.
- Nerd Fitness addresses these challenges by building contingency plans and fostering resilience.
- Understanding clients' fears and tendencies allows Nerd Fitness to provide tailored support and guidance.
18:03 Emphasizing Consistency
- Being consistent is crucial for progress.
- Incorporating small, achievable goals into daily routines helps maintain consistency.
- Accepting that chaos is normal and finding ways to progress despite it is key.
21:18 Discrepancy in Coaching Narratives
- Experienced coaches advocate for sustainable progress and consistency.
- Online fitness culture often promotes extreme approaches for attention and engagement.
- Tailoring coaching to individual needs and promoting realistic, manageable changes yields better results.
25:06 Focusing on Skill-Based Training
- Skill-based training can foster intrinsic motivation and excitement.
- Customizing coaching approaches based on individual goals and preferences enhances client engagement.
- Prioritizing enjoyable activities leads to sustained adherence to fitness routines.
29:17 Coaching Philosophy and Team Management
- Nurturing a coaching team with shared values and a customer-centered approach.
- Providing comprehensive training in communication and behavioral coaching techniques.
- Empowering coaches to adapt strategies to individual client needs while maintaining consistency in service quality.
36:10 Personal and Professional Reflections
- Reflects on personal and professional failures.
- Acknowledges tendencies towards workaholism and people-pleasing.
- Shares the realization of living exclusively for the future and missing out on the present.
43:05 Overcoming Workaholism
- Recommends "4,000 Weeks: Time Management for Mortals" by Oliver Burkeman as a helpful resource.
- Discusses the challenge of comparison and the importance of aligning life goals with personal values.
- Emphasizes the significance of doing meaningful work and finding balance.
46:48 Setting Boundaries for Work-Life Balance
- Implements rules and systems to maintain work-life balance, including time-blocking tools and phone usage limits.
- Advocates for simplifying life and focusing on meaningful tasks.
- Embraces the idea of doing less but doing it better for sustainable success.
51:25 Reflecting on Career Choices
- Contemplates whether the intense career path was necessary for reaching success.
- Acknowledges the learning curve and accepts past decisions, focusing on moving forward.
- Shares insights gained from experience to guide others in similar situations.
54:12 Humans' Lack of Control Over Pathways
- The concept of humans lacking control over their life paths is discussed.
- Environmental and societal factors significantly influence human behavior and decision-making.
- Biological and environmental interactions play a crucial role in shaping individuals' actions.
57:13 Environmental Impact on Lifestyle and Health
- The discussion revolves around the environmental factors contributing to lifestyle habits, particularly in the United States.
- Comparisons are drawn between the walking-friendly environment in Europe versus the car-centric culture in the US.
- Infrastructure and societal norms greatly influence individuals' activity levels and health outcomes.
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
This was a fun episode to record with Dan from "What's the score" podcast.
Certainly, here's the text with the emojis removed:
00:00 Introduction and Background
- Introduction of the guest, Connor, who is a coach and has lived in various places.
- Connor's journey from Ireland to India and Australia, where he explored yoga and mobility training.
- Connor's transition to remote coaching in 2020 and his current focus on helping men over 30 with fitness.
08:32 Adapting Fitness for Men Over 30
- Discussion about how fitness needs to adapt for individuals over 30.
- Emphasis on the importance of avoiding high-intensity workouts that lead to injuries.
- The concept of working at a lower intensity but with better consistency for sustainable results.
14:04 Time and Energy Challenges
- Addressing the time and energy challenges faced by people in their 30s and 40s with busy lives.
- Strategies for fitting workouts into a busy schedule, including planning and scheduling.
- Encouragement to reduce decision fatigue by setting regular workout times during the week.
17:29 Managing Your Week and Day
- Take control of your daily schedule.
- Prioritize physical activity for productivity and well-being.
19:32 Nutrition Trends and Tips
- Avoid extreme dietary trends.
- Focus on time restriction, dietary restriction, or calorie restriction as needed.
- Don't compare yourself to extreme fitness models on the internet.
28:30 Maintaining Fitness Motivation
- Shift away from an all-or-nothing mindset.
- Scale your commitment based on your circumstances, aiming for consistency.
- Practice self-compassion and forgive yourself for setbacks.
32:35 Staying Active in a Sedentary Job
- Incorporate short walks after meals to break up sitting.
- Focus on creating an active environment to counteract the effects of sedentary work.
34:26 Creating Active Habits
- Incorporate 10-minute walks after meals.
- Set boundaries with technology, especially in the first and last hours of your day.
- Consistency in small habits is key to maintaining an active lifestyle.
35:49 Benefits of Latin Dancing
- The experience of learning Latin dance, such as Bachata, has been humbling and insightful.
- Overcoming self-judgment and self-consciousness while dancing.
- The therapeutic and community aspects of dancing.
40:53 Key Fitness Advice
- Focus on what you can consistently repeat in your fitness routine.
- Define your fitness goals based on what you want your body to be able to do.
- Make your training accessible and easy to show up for regularly, even if it's short in duration.Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Click here -
Andrew Read is a Melbourne based world renowned strength coach with over 30 years coaching experience.
He's a world leading expert in men's over 40 fitness and has even trained his mother to become a world record holding powewrlifter in her 70s!
Learn more about Andrew here:
https://readpt.com/https://www.facebook.com/groups/ageingathlete/
https://www.instagram.com/readpt
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Fill in this form00:03 Start with making fitness so easy that you can't fail to establish a habit.
05:45 Mindset plays a significant role in fitness success, and limiting beliefs can hold you back.
11:41 Consistent and gradual progress can lead to impressive achievements, even in later years.
15:24 Start with simple, achievable fitness goals like short walks and gradually build from there.
20:54 Focus on holistic health factors, such as sleep, stress management, and lifestyle, in addition to exercise and diet.
21:21 Train for power, not just size, as you age, especially for men over 40. Power training can help maintain explosiveness.
23:12 Maintaining the same weight as you age without focusing on muscle can lead to increased body fat. Encourage staying lean, healthy, strong, and powerful.
24:22 Strength training and muscle maintenance are important for preventing falls and maintaining stability as you age.
25:44 Taking responsibility for your choices, including diet and exercise, is essential for maintaining health and fitness. 30:13 The specific exercises aren't as important as the ability to load them and train hard; variety and adaptability in exercises can benefit progress.
42:01 Crash dieting, especially extreme diets, can lead to failure and rebound eating. The human brain is wired for feast or famine.
44:23 Weight loss should be gradual and sustainable. Half to one kilo per week is a sustainable maximum for most people.
47:59 Focus on total daily calorie intake and protein intake (1-1.5 grams per pound of body weight) for effective weight management.
52:36 Social media influencers prioritize views and traffic, not necessarily the quality of information. Be cautious about overcomplicating fitness advice.
57:57 Getting enough sleep and reducing phone notifications at night can have a significant impact on health and well-being.
01:02:04 Focus on real coaching and training, not just social media presence.
01:05:00 Many personal trainers leave the industry within the first five years due to challenges and lack of business skills.
01:09:51 Personal training courses should include education on social media, marketing, and adapting to industry changes.
01:14:02 Improve certification courses by involving experts with practical experience in the field.
01:17:06 Start pursuing your goals and adventures earlier in life, as physical capabilities and risks change with age.
01:22:21 Start pursuing your goals and adventures now, as you never know what the future holds.
01:22:49 Don't wait for the "perfect" time to do what you want; life is uncertain, and opportunities may disappear.
01:23:16 Don't wait to wear that special outfit or go on adventures; seize the moment and make memories.
01:23:57 Prioritize your health and well-being because health issues can arise unexpectedly, even in fit individuals.
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Ryan Hurst is back to share more nuggets of wisdom on how to build out a long term exercise routine and make repition exciting and engaging.
These tips transofrmed how I looked at my own training when Ryan first shared them with me back in 2016 and it's a major part of how I coach clients and get them buy in and excited to persue training over the long term.
00:00 Building a Lifelong Exercise Habit
- Consistency and gradual progress are key to long-term fitness success.
- Learning from the analogy of comprehensible learning, where you start with what's appropriate for your level.
- Avoid overwhelming challenges and keep your fitness journey interesting and manageable.03:01 Focusing on Foundational Movements
- Foundational movements in fitness are like building blocks.
- Starting with comprehensible movements allows you to go deeper and see improvements.
- It's not about going back but exploring movements with a deeper understanding.06:00 Applying Concepts Over Specifics
- Teaching and coaching should focus on concepts and principles, not just exact positions.
- Encourage students to understand the "why" behind movements and techniques.
- Individualization of cues and allowing students to make movements their own is crucial.10:58 Balancing Novelty and Foundation
- Balance novelty and variety with building a strong foundation.
- Great coaching involves giving clients what they want but also what they need.
- Explain the benefits and progress within a structured training theme to keep clients engaged.23:20 Reframing Movements to Keep Them Interesting
- Reframing movements to make them unique and engaging.
- Using cues and variations to add depth and interest to exercises.24:59 Applying the Concept to Martial Arts
- Applying the concept of making movements unique and strong in martial arts.
- Teaching the same frame or position in various contexts.
- Enhancing body awareness and strength through focused practice.26:24 Benefits of Tempo Training
- Exploring the benefits of tempo training for strength and control.
- Example of clock-off squats and how they improve squat performance.
- The importance of owning every part of a movement for efficiency and safety.Connect with Ryan:
@ryhurst
@gmbfitness
gmb.io
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Fill in this form -
Matt has been working with me for 2.5 years and is now bulletproof in his early 30s. This was a cool episode to record because Matt had 4-5 years of chronic elbow, shoulder and ankle issues before we started working together.
He's now at his strongest and fittest and has started judo and ice skating as new sports in his 30s.
- [00:02] Introduction and Background
- Introduction of Matt, a client working with the host for 2.5 years.
- Matt's experience and insights after consistent training.- [02:36) Training History and Challenges
- Matt's training history, including martial arts and strength training.
- Challenges he faced, such as injuries, especially in the shoulders and elbows.- [06:18] Initial Skepticism
- Matt's skepticism about new approaches due to previous unsuccessful attempts to address injuries.- [09:00]Breakthroughs in Mindset
- Learning how to handle injuries differently by adjusting training mindset.
- Embracing the importance of rest and rehab for recovery.- [11:01] Managing Flare-Ups
- A specific example of managing a flare-up in the shoulders and elbows through rest, scap exercises, and gradual recovery.
- Contrasting this approach with his past tendency to train through injuries.- [15:31] Improved Quality of Life
[17:24] Inspiring Message
- Matt's increased sense of capability and being injury-resistant.
- His engagement in community service and pursuit of new hobbies like Judo and ice skating.
- Encouragement to learn how to manage injuries, give oneself space for recovery, and seek guidance from a good coach.Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Fill in this form -
Paul Brandt jined my online program only two months ago but has alrwady gotten some phenomental results.
He's dropped 15lbs with simple nutritonal protocols and already is seeing massive imprvemetns in his flexiblity, balance and overall functionality.
00:01 Paul's Background and Motivation
- Paul, a 70-year-old from Utah, wanted to improve his flexibility due to his sedentary lifestyle.
- He had already focused on diet and strength training but noticed a decline in flexibility.03:12 Benefits of the Program
- Paul initially joined for flexibility but also found benefits in other areas.
- The program's structured video content and adaptability impressed him.
- He appreciated the flexibility, making it suitable for various fitness levels and schedules.08:11 Weight Loss and Intermittent Fasting
- Paul successfully implemented intermittent fasting, improving his eating habits.
- He lost 15 pounds in just six weeks, experiencing healthy weight loss.10:01 Balance and Mobility
- Paul recognized and improved his balance through program exercises.
- Enhanced flexibility and mobility helped him move more comfortably and feel younger.12:55 Age Shouldn't Limit You
- Paul's message: Regardless of age or fitness level, anyone can regain strength, flexibility, and a healthier lifestyle.
- Starting physical activity is crucial for overall well-being.15:42 The Program's Comprehensive Approach
- Paul compares the program to a smartphone, highlighting its depth and untapped potential.
- He expresses the need to explore more of the program's advantages.Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Fill in this form -
I first had Keegan on back in 2021 and a lot of what he talked about then was theory and plans. Now it's a reality with physcial villages built around the world, a thriving network on men and so much more things going on in the back ground.
We will be doing an update every few months in 2024 for Keegan to share more about what is uncommonsuccess and what are the plans for it all moving forward.
Connect with Keegan:
@keegancoach
https://uncommonsuccess.com/
Connect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games. He also holds the American record in the Weight Pentathlon.
Dan now gives workshops around the world, writes books, hosts The Dan John Podcast, and works with private clients from all walks of life including professional athletes and military personnel.
Connect with Dan on:
https://danjohnuniversity.com/
@coachdanjohnConnect with me on IG:
@conorosheafitTo learn more about my online coaching program for men over 30:
Fill in this form -
Ben Colgate is a movement coach from the UK.
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Matt Hoo | 5the Element Wellness Co-Founder
With close to two decades in health and fitness, nothing brings more fulfilment to Matt that helping people live a better quality of life. After years of managing big box gyms in Australia, Singapore, Thailand and the Philippines, and witnessing first hand how profit was frequently put before people, he returned to Australia to co-found 5th Element Wellness in 2013 – a multi-award winning holistic personal training studio and wellness club. The goal: to create a gym, studio and recovery space based on supporting its members through continuous coaching on the core elements of corrective exercise, holistic nutrition, sleep and stress management, and strong community.
You learn more about what Matt and 5EW do here:
https://www.instagram.com/5elementwellness/
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Ryan Hurst is back to share more gold on today's show.
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Joe Gambina is a PT based in the US and he just riffs for 45 minutes on all things pain, rehab and how to overcome frustrating injuries.
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Steve Cotter is a legend in the fitness industry.
Steve is the Founder of the International Kettlebell and Fitness Federation (IKFF). A leading authority and pioneer in kettlebell fitness education, Steve has lectured and presented at fitness-industry conferences on every continent (minus Antarctica) and has educated kettlebell trainers in over 60 countries worldwide.
An early adapter of mind-body exercise protocols, with over 30 years of experience teaching and practicing martial arts, strength and conditioning, and yoga.
You can learn more about Steve here:
@https://www.instagram.com/stevecotter_ikff/
IKFF.com
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