The 9-5 Athlete Podcast

The story of how my client Rachel has overcome many challenges with body dysmorphia, been dragged into the world of extreme fat loss and has come out the other side now wanting to take on a powerlifting meet.

So many young woman could learn a lot from Rachel so please take the time to give this a listen!

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041 - Caffeine Is Killing Your Energy

How caffeine affects the brain?
Why might caffeine by ruining the quality of your sleep
Reducing your intake
How to utilize caffeine effectively

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040 - Julia Shaw "Hormone Imbalance In Woman"

Why are my hormones all over the place?!
Enviroment
Food
Training

Find me on instagram @Ryan_StirtonPT or @https://www.rlsstrengthandperformance.co.uk/

Sponsored By "KSOX Sportswear" https://www.ksox.co.uk/

Use the code "PRE SEASON" for discount.

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039 - Recovery For Footballers

Why we've got our focus all wrong
The fundamentals
Nutrition/Hydration
Rest/Time
Preparedness
Why stretching is a lot of shit
The icing on the cake
What you can implement today

Find me on instagram @Ryan_StirtonPT or @https://www.rlsstrengthandperformance.co.uk/

Sponsored By "KSOX Sportswear" https://www.ksox.co.uk/

Use the code "PRE SEASON" for discount.

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Short & Sharp Series - 038 - My Social Life Is Taking Over My Results!

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Short & Sharp Series - 037 - Are you fed up of going backwards in life?

Raise standards now.

Don't accept a mediocre life.

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Short & Sharp Series - 036 - Mark Strathern "Escape the hold of alcohol on your life"

A short series which will bring you 2 episodes a week for the next 4 weeks.

The first episode includes Mark talking about how he helped his clients escape the grip of alcohol on his life and start reaching his long term goals.

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035 - How To Live Your Rich Life

Why more money does not = more happiness
How to find your rich life?
How to save more and reduce scarcity
Materialism and why you're pissing money up the wall

Find me on instagram @Ryan_StirtonPT or @https://www.rlsstrengthandperformance.co.uk/

Sponsored By "KSOX Sportswear" https://www.ksox.co.uk/

Use the code "PRE SEASON" for discount.

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034 - How To Make Fat Loss Easy As F**k

How to calculate the calories you should be eating?
How fast should i be losing weight?
Diet breaks?
Output
How to stay full
How to stay sane and enjoy it
How to stay in shape forever

Find me on instagram @Ryan_StirtonPT or @https://www.rlsstrengthandperformance.co.uk/

Sponsored By "KSOX Sportswear" https://www.ksox.co.uk/

Use the code "PRE SEASON" for discount.

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033 - How To Run Your First 5k, 10k and Half Marathon.

How to start running?
How to run your first 5k?
How to run your first 10k?
How to run your first half marathon?
Other considerations

Find me on instagram @Ryan_StirtonPT or @https://www.rlsstrengthandperformance.co.uk/

Sponsored By "KSOX Sportswear" https://www.ksox.co.uk/

Use the code "PRE SEASON" for discount.

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032 - Mark Strathern "Self Acceptance & Your Own Self Worth"

Mark's story into coaching?
How to finally accept yourself for who you are?
Childhood Trauma?
Self Worth?
How do you stop self destructive behaviours?

Find Mark on Instagram @MarkStrathearn_thepeoplespt
Find me on instagram @Ryan_StirtonPT or @https://www.rlsstrengthandperformance.co.uk/

Sponsored By "KSOX Sportswear" https://www.ksox.co.uk/
Use the code "PRE SEASON" for discount.

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Series 4 - 031 - Grace Cowan "Shift Workers & Fat Loss"

About Grace and her background
Why shift work is so difficult
Being a cop and getting in shape
Nutrition and hunger
Sleep and circadian rhythm
Fatigue
Training before or after shift?
Iron Man Tri

Find Grace online @https://theshiftworkerscoach.co.uk/
Or on Instagram grace_cowan_

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030 - Off-Season, Pre-Season and In-Season Training For Footballers.

How to train as a footballer in the off season, pre season and in season.

Off Season and Holidays.
How to identify your weaknesses and what you should be working on
Getting in the gym in the pre season will set you up for a solid season
Pre season training.
In-Season training and how its different.
Programming

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029 - How Do i Bevy And Still Get Results? 🍻

Expectations. Staying out until 5am or Staying in bed.
Tips and tricks for winning nights out.
A Higher purpose will keep you in.
Hangovers and Comedowns
Plan Ahead Please
Sleep F**cked
What are you capable of?

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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

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027 - Sam Wardrop "The Identity Of A Footballer"

Background, Tik Tok, Football Career and Coaching.
What Sam does now? His Goals, Coaching, Studies.
Why did Sam stop playing football?
Part Time Football Vs Full Time Football
Going all in Vs Having a back up plan
Sam's Coaching Programs?
Brazil and Travelling
Quickfire

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026 - Chris Lowe "Nail Nutrition For Footballers"

Chris's work at Wasps Rugby and Reading FC as a nutrition consultant
How the professional athlete operates with nutrition
How an athlete can benefit 10 fold from improving nutrition
Match Day Nutrition (Match Day -1, Match Day and During The Game)
Post Match Nutrition
Supplements

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025 - Fitch Fitness "How To Become A Hybrid Athlete"

Fitch's journey from assisted bodybuilder to hybrid athlete.
What is "Hybrid Training?"
How to get started? Considerations?
Beginner to triathlon
Recovery/Volume
Nutritional approaches
The Hybrid Experience Podcast

Check Out Fitch's program and content "Elite Level Performance" here - https://linktr.ee/Elitelevelperformance_fitch

For more info on "Hybrid Training" i recommend following "Fergus Crawley" on Youtube and Insta. https://youtube.com/channel/UCUspFbF3GdQiP_b3e58AP5A

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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.

We talk...

1. Odhran's journey to get where he is today.

2. His own training and business

3. What training should i be doing as a female?

4. The difficulty with nutrition and fad diets?

5. The emotional cycle of change?

6. How training might change when you're a parent?

7. Body, Business, Brain And Balance.

8. The Podcast Game.

Follow O at @odhranmccorry

Listen to his pod @https://open.spotify.com/show/60PtQJtmGvYVyYmWUVGl5Q?si=891d60a1ba8a49ff

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023 - Julia Shaw "Contraceptives - What Impact Are They Having On Women's Bodies"?

Instagram Q+A
Contraceptives
Implants
Injections
Mirena Coil
Copper Coil
The Pill
Coming Off Contraceptives
Non-Hormonal Contraceptives
Menopause / Perimenopause

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023 - Julia Shaw "Contraceptives - What Impact Are They Having On Women's Bodies"?

Instagram Q+A
Contraceptives
Implants
Injections
Mirena Coil
Copper Coil
The Pill
Coming Off Contraceptives
Non-Hormonal Contraceptives
Menopause / Perimenopause

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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

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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

What i wish i knew starting out in the industry
Ego Is The Enemy
Walk the walk, Talk the talk.
How to get started from day 1
The Social Media Game
Niche or No Niche?
Your rep goes everywhere
Doing what you love
My best investments

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Series 3 - 021 "10 Fitness Hacks You Can Implement Tomorrow"

Wake & Sleep Times
Hydrate before you caffeinate
Daylight first thing
Dopamine Detox
Pencil In You Time
Volume Eating
Hybrid Training
Stupidly Prepared
MIN-MAX Goals
Can you sustain it?

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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 -

Julia's Journey Into Coaching

A full breakdown of the female menstrual cycle and how it affects training and nutrition.

Things females should consider when beginning a fitness/fat loss journey.

Catch Julia on Insta @jshawfitness.

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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.

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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 benefits and downfalls from poor gut health and digestion.

and practical steps to making positive change with your gut.

Find Lewis on instagram @LewisMcFarlaneCoaching

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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 drop ben or i on Instagram.

Any inquiries about coaching or if you want to hear more about what i offer follow this link https://linktr.ee/RLS_Strength

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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 Performance Coach.

How to raise your standards and energy.

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Chat with Ryan Braes about his time in the army and the transition back to civvy street.

Why did you join the army?
Fitness requirements
Gym & Nutrition is not what you think in the army?
Jumping out of planes
-5 on a mountain in Jordan
3 hours sleep in a week
Transition from the army to becoming a PT

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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-Loading.

Instagram/Facebook - "@ENHANCEDSPORTSPERFORMANCE"

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Solo Episode - 8 Things we should leave in 2021.

Hustle 24/7 Culture
Somatotypes
Half Rep Rogers
6 Week Shreds
Covid
Short Term Chimp Mindset
Thinking You Cant
Influencers Advice

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Welcome to Series 2. In this solo episode I'll talk about how footballers should best prepare for match day in terms of nutrition.

The basics
The importance of carbohydrate
Nutrition around training
Match day -1
Match day and refuelling strategy
Practical considerations

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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 decided to take on an "Iron Man" during lockdown and all the challenges that came along with that.

We talk podcasts, and how he got the inventor of the barbell hip thrust "Bret Contreras" on his pod after a simple DM. For context this guy has over a million followers and runs a multi-million pound company.

We also talk about how to stop believing that your life should run to someone else's script. Live the way you want to live, and stop believing the narrative that society tries to create for you.

This was one of the best pods yet and is an hour of lessons and takeaways anyone can learn from.

Kristian's Pod - https://open.spotify.com/show/1OlQD5kBhqLS3wGTyyD59i?si=630166a99e1b4b0b
Kristian's Insta - https://instagram.com/coachedbykdh?utm_medium=copy_link

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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.

And dealing with failure.

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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, biz, brain and balance.

How to get clear on your highest values and how that can really help you find your reason "why"

How to win the morning..

Why being selfish is actually selfless. And why everyone around about you actually benefits.

The up's and downs of travelling the world.

A few really good book recommendations.

Throughout the podcast, Troy drops loads of helpful mindset tricks that you can implement today.

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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.

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

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Solo Episode

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A chat with Cameron Soutar (Soutar Strength Performance)

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Ben and I speak about what it takes to stay fit and healthy as a new parent. How to plan a busy week and why Arsenal FC need a new striker.

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Cut out the BS with supplements. What should you be taking? What shouldn't you be taking?

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A podcast originally recorded for clients on how to adjust to the winter months in regards to fitness, habits, nutrition.

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00:00 Intro to the show

07:00 A little bit about my coaching

The 9-5 Athlete Podcast: Recent Episodes

Ryan Stirton