The GymCraic Podcast: Recent Episodes
Adrian Allen
The GymCraic Podcast is a show related to all things health, fitness, adventure, travel and having the craic "fun" basically. The show will involve me Adrian Allen interviewing amazing people i have been fortunate enough to meet though my time traveling and coaching ever since i took the leap of going solo to Phuket Thailand on a fitness holiday in 2013 that changed the course of my life. From been in a job as an electrician ,mining in Perth WA that i had no love for to finding a passion that now runs deep through coaching and helping others.
Road To Ironman the Big Domino has fallen...
The journey to my first-ever full-distance Ironman took a major leap forward last week when I managed to complete the 3.8km swim in 1 hour and 33 minutes.
It’s been 16 months in the making since I first entered the pool in July 2023 with one long-term goal in mind: just be able to "survive" the 3.8km distance required to complete the Busselton, Western Australia, Ironman on December 1st—now only 3 weeks away!
Big brick sessions are now part of my weekends, with longer runs off the bike. I’ve had a little hip flexor scare while pushing hard during a 4-hour session, but it might just be enough to scare me into being more careful. The start line is in sight, and I want to get there in one piece.
With just four weeks to go until the big race, join me on this journey through the toughest, most transformative phase of Ironman training.
This week, I’ll dive into the highs and lows of my biggest training week yet, clocking in at 14 hours of swim/bike/run
I’ll share how I’m balancing intense training with strategic recovery, the nutrition tweaks that keep me primed for peak performance, and the methods I'm using to acclimate to race conditions.
Plus, I’ll talk candidly about the challenge of managing those inevitable niggles and injuries that pop up along the way. Tune in for tips, lessons learned, and an unfiltered look at the final push towards Ironman!"
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me adrianallencoaching@gmail.com
I Thought I Had It All Figured Out, Until Race Day Hit.
The training and nutrition leading up to the event were never an issue, but I made countless mistakes on the day itself.
It’s easy to come to the microphone and share the positives of my training journey, but Sunday at the Perth Marathon brought me back to earth.
I want you to learn from my mistakes!"
"I’m an Open Book: When Things Go Wrong, They Can Go Really Wrong."
From my race nutrition to the week leading up to the event, I made some poor choices. Im glad these lessons happen now, not in 8 weeks at Busselton Ironman.
But all was not lost—I gained invaluable experience. I’ve accepted that you either win or you learn, and on this day,
I learned the hard way.
With the Perth Marathon just days away, I’m putting the final touches on my race-week preparation. Here's how I'm getting ready:
Tappering for peak performance
- Reduced Mileage: I’ve cut back my running volume to allow my muscles to fully recover while keeping the intensity up with short, sharp sessions.
- Rest & Recovery: I’m prioritizing rest and making sure I get plenty of sleep, while avoiding any strenuous activity.
Carb Loading for Optimal Energy
- Carb-Rich Meals: I’m fueling up with my favorite carb-heavy foods like pasta, rice, and sweet potatoes. It’s all about filling up those glycogen stores for sustained energy.
- Balanced Meals: I’m sticking to foods I know work well for my body, avoiding anything new or heavy that could upset my stomach on race day.
Hydration and Electrolytes Strategy
- Early Hydration: I’ve been consistently drinking water and electrolyte-rich drinks all week to ensure I’m well-hydrated.
- Race-Day Hydration Plan: I’ll be checking the race-day forecast and adjusting my hydration strategy accordingly, bringing along gels or sports drinks as needed.
Plan Race Day Logistics
- Check the Weather: Be prepared for race-day conditions. Adjust your clothing, hydration, and pacing strategy based on the weather forecast.
- Lay Out Gear: Organize your race-day kit (shoes, socks, bib, gels, etc.) the night before to avoid any last-minute scrambles. Pin your race bib to your shirt in advance, and double-check everything.
By focusing on these key areas—tapering, carb loading, and hydration—I’m setting myself up to hit that personal best at the Perth Marathon!
After 6 weeks at home in Ireland that felt like an emotional roller coaster, I’m back in the land downunder and im going to have to deal with training and the joy of full-time work for the first time in along time!
Through it all, training has been my anchor—it gave me purpose each and every day. 🏊♂️🚴♂️🏃♂️ and before I knew it I was back in Perth once again
Now it's time to tackle early mornings and hot AF afternoons , all while gearing up for my Ironman journey. It’s not just about crossing the finish line; it’s about finding balance, pushing limits, and enjoying the process while still aiming for that sub 11 hours ;)
Denis Mc is a health and fitness coach who has truly walked the walk when it comes to training and nutrition. As an online coach, he has built a strong reputation as the go-toperson for getting clients into the best shape of their lives and helping them maintain it.
In this episode, we cover a wide range of topics,including:
- Starting his journey with Body Pals before online coaching was made popular
- Building his brand through mentorships and continuous personal investment
- How he balances home and work life while working remotely, and the newfound sense of "coming home from work"
- Why the maintenance phase is an essential but often overlooked part of the fitness journey
- Learning to delegate and scale his business to help more people
- His approach to working with a diverse range of clients and the decision not to niche down
- How his coaching methods have successfully prepared clients for everything from photo shoots and bodybuilding competitions to weddings, triathlons, running events, Hyrox competitions, and improving long-term relationships with nutrition Thank you Denis for your time it was an absolute pleasure and a long time coming. You can find out more about this in the links below.
https://www.instagram.com/coachdenismac/
WEBSITE
https://www.risecoachingmethod.com/
Or hit the link in my bio to reach all the availableepisodes on Spotify and Apple Podcast
Week 6 Road To Ironman
The intensity ramped up this week, and it hit me hard—my bike intervals nearly broke me, and I know this is just the beginning of what's to come.
We also revisited the 3 Ds in Copenhagen Danny , David and Denis, discussing their performances and finishing times. I can't wait to chat with each of them soon to gain more advice and insight.
The long solo cycle over the weekend was a bit demoralizing and reminded me how important it is to train with others. Moving forward, I'll jump at any chance to join group training sessions.
If you have any questions, feel free to reach out to me through the links below:Adrian on Instagram:https://www.instagram.com/aidoalan/Adrian on Strava:https://strava.app.link/l85uCUtvTLbAdrian on Facebook:https://www.facebook.com/aidoalan1Email:adrianallencoaching@gmail.com
Week 6 Road To Ironman
This week, I had my first experience swimming in open water in Ireland, specifically in Fenit, Co. Kerry. The thought of it alone would have been enough to convince me it's madness at the best of times, but seeing the boys clocking up kilometers on Strava week in and week out in preparation for Ironman Copenhagen— which was happening during the recording of the podcast—was beyond inspiring.
I went to Fenit under the guidance of @davidfitz_tri, who would protect me and show me the way... but I didn’t get very far. It was a washing machine of fun, to say the least, but it was an experience. I remember that a year ago, if you told me I would swim 750m in a sprint triathlon, I would have been extremely satisfied. So, after I covered the distance somewhat, I called it a day.
BUT I WILL BE BACK.
gymcraic #thegymcraicpodcast #mentalhealth #physicalfitness #adventure #host #irishpodcast #applepodcast #irisharoundperth #spotifypodcast #swimbikerun #triathlon #triathlontraining #garminconnect #learntoswim #perthtriclub #roadtoironman #enduranceathlete #perthtriathlon
Adrian on Instagram:
https://www.instagram.com/aidoalan/
Adrian on Strava:
https://strava.app.link/l85uCUtvTLb
Adrian on Facebook:
https://www.facebook.com/aidoalan1
Email:
adrianallencoaching@gmail.com
Week 4: Road to Ironman
I'm really settling into training now—four weeks down, and somehow, I've managed to organise myself since returning from Perth. This week included my longest run yet: 2 hours and 15 minutes on Friday, covering 26km.
It’s been a while since I had such a big session, and while it left me with a little niggle in my right ankle, I'm keeping an eye on it. I'll give it time to recover before jumping back into interval sessions next week.
I also took a trip home to Kerry for the weekend and enjoyed a recovery dip at Banna Beach.
With Ironman Busselton just 16 weeks away, the journey continues!
If you have any questions, feel free to reach out to me through the links below:
Adrian on Instagram:
https://www.instagram.com/aidoalan/
Adrian on Strava:
https://strava.app.link/l85uCUtvTLb
Adrian on Facebook:
https://www.facebook.com/aidoalan1
Email:
adrianallencoaching@gmail.com
Road to Ironman - training week 3.
"when obstacles arise, you change your direction to reach your goal; you do not change your decision to get there."
Unexpected circumstances have brought me back home to Ireland where I will continue to train to make it to the Busselton start line on December 1st.
Any questions please hit me up on the links below
Adrian on Instagram
https://www.instagram.com/aidoalan/
Adrian on Strava
https://strava.app.link/l85uCUtvTLb
Adrian on Facebook https://www.facebook.com/aidoalan1
adrianallencoaching@gmail.com
Week 2 Road to Ironman
After Testing Week last week we're into Week #2 the utter shame of wearing a wet suit in an outdoor pool in Perth gives me the incentive to try and swim more often!!
Regarding swimming sessions, I've decided that showing up is good enough for now and it will get easier/ hopefully better.
I talk through the week building volume with aerobic endurance runs and biking on the weekends I'm a sucker for the long stuff.
As well as my mid-week speed sessions which I particularly enjoy as they are short and sweet all under 1 hour of work and get the heart rate and watts up to uncomfortable levels.
Any questions please hit me up on the links below
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Strava
https://strava.app.link/l85uCUtvTLb
Adrian on Facebook https://www.facebook.com/aidoalan1Email
adrianallencoaching@gmail.com
Weclome to testing week .....with 20 weeks now till the Western Australian Ironman in Busselton, training has begun.
When you start fully commit was the advice & I AM COMMITTED..
Week 1 was a testing week where I had to test out my swim, bike and run numbers. I will explain what each one means, I'll break down the results and explain what the next couple of months involve.
The tests included
-
Critical Swim Speed (CSS) 400m/200m
-
Function Threshold Pace (FTP) 20 effort max watts on the bike
-
Threshold Run Pace - Run at a sustainable pace for 30 minutes
I go through a typical weekend structure of the aerobic work of bike and run that needs to be accomplished
Thank you for listening
Could I possibly go sub 5 hours for my biggest triathlon yet??
Swim - 2km
Bike - 80km
Run - 18km
My dream has always been to take part in events here in Busselton having come here for 3 years to watch half and full-distance Ironmans I now get a chance to taste what it will be like come December and if I'm delusional to think I could do a full ironman under 11 hours.
I talk though....
- The issues I had leading into the event with my bike.
- The logistics of preparing for a 5-hour event.
- Carb loading for 3 days and race nutrition.
- How the swim went from a weakness to my strongest leg.
- Controlling what you can at the moment and forget all the noise.
- How Ultras have helped me when the body and mind thinks it's time to stop.
An incredible journey over the last 9 months and in 8 more months I'm back to challenge myself in the biggest event of them all A full-distance ironman .
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
This was the next step in my quest to complete a full-distance Ironman in December in under 11 hours.
Last weekend I got to step it up from Sprint distance triathlons to double the distance in the Olympic category
Swim - 1.5km
Bike - 40km
Run - 10km
The journey to this stage has been very rewarding and constantly learning and thankfully progressing at a pace I find suitable.
Today ill talk through
- How my swimming has progressed.
- Why I bought a new bike and the price I paid.
- The no-so-ideal week leading into the event.
- How to prepare for each leg.
- Mistakes I made and lessons learnt.
- What to do when you cramp both hamstrings 2km from finishing.
- My next event Busso 100
If you find this episode interesting or have found value please all I ask is to message me on Instagram or by email and let me know you are listening which will encourage me to record more episodes
https://www.instagram.com/aidoalan/
Email adrianallencoaching@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Road to ironman: Overcoming my lack of self-belief around swimming the last few months has put me into a very positive growth mindset. It was significantly holding me back from reaching a lot of goals I wished to achieve. Luckily enough I found coaches and a community of people who believed in me at Perth Tri Club.
A sprint triathlon consists of 750m swim - 20km cycle - 5km run
In this episode, I go through the processes that got me and will get you from the start line to the finish line.
- What my training looked like.
- Breaking down each discipline.
- What to expect on the day of the event.
- My nutrition strategy.
- What next for me and Triathlons?
Click here to find out more about me....
Adrian on Instagram
Adrian on Facebook
Email me adrianallencoaching@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
How can you better your 5km running time? I have been training recently for a sub 20 minutes 5km and here are my top 5 tips that I have found have served me well.
-
Start Point: Do a training run at about 70-80% effort so you have a set point to start and gauge where you’re currently at….leave room so you know you will improve. And for god sake go out slow.
-
Sessions per week: Minimum 2 & Maximum 3 runs a week for 6 weeks. Keep total distance in around 5km or less than 40 minutes total (including warm up and cool down) the sessions DONT need to be any longer. It’s 5km you are training for not 10km so be specific with your training.
-
Intervals: 6-8 sprints at 30-60 seconds rest for as long as you work. If your run 60 seconds rest 60 seconds. This can be increased over time to 2-3 minutes for 4-6 sprints .Include 5-10 minutes warm up and cool down/walk either side.
-
Find a running partner or group if possible to achieve your goals with , the days you don’t want to put on the runners and you have a friend waiting for you ensures you are held accountable which in turn creates a little more discipline in your training.
-
𝐒𝐭𝐚𝐲 𝐟𝐨𝐜𝐮𝐬𝐞𝐝 & 𝐀𝐥𝐰𝐚𝐲𝐬 𝐟𝐢𝐧𝐢𝐬𝐡 𝐬𝐭𝐫𝐨𝐧𝐠 . Empty the tank for the last 300m. Head up deep breaths every seconds counts.
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
You can email me adrianallencoaching@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Vision boards have been a prominent part of my life over the last 3 years and by writing down what I want for the future and how I want to better myself as a person it has become a very useful tool to keep myself accountable and what I would like to achieve.
I explained the structure of my vision board for 2023 the board was written back in March and while not everything I wrote down has come to the surface yet, my goals and dreams are still on for the future.... A LOT of other areas of my life have improved by the simple fact of recognising what needs work and what I need to let go of.
The 5 structures I use for my vision board are:
-
Upcoming Events ( races, holidays special events, reminders)
-
Build your base (small weekly/daily goals for a strong foundation)
-
Future Goals/Plans (what I want to achieve & where I want to go)
-
My Weekly Weaknesses (where i need to do better in life)
-
Fix it or F#$k it off (what in life is important to work on and what do I need to let go of #F&*KITOFF
You can chop and change and make your own rule my structure has changed over the years but the principles remain the same.
To find out more about me:
Adrian onInstagram
Email me adrianallencoaching@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Going back to my electrical trade after 7 years away was not an easy decision but a choice that I needed to make for myself.
In the last 18 months, I have gone from PT & online coaching to becoming a truck driver for 6 months for an amazing scaffold company in Eire Total Access and then returning to Uon Power and Water an electrical company with whom I spent 4 years with in my earlier years when i first came to Perth in 2011-2015.
Financial stress is not something you might hear too much of but for me its was becoming a big issue the older i got the more i looked towards the future and the uncertainty. Going back to electrical work has certainly reduced the pressures and given me back my time to focus on the aspect of life i enjoy most with the people i love the most.
To find out more about me:
Adrian onInstagram
Email me adrianallencoaching@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Time to overcome fear get into the water learn to swim and join the world of triathlon. It has been on my radar for a few years now I am starting from the bottom with zero experience in open water and beyond struggle in the pool.
I have a long-term vision to complete an Ironman within the next 12 months so if you want to follow along in the journey from starting with a sprint distance triathlon
(750m Swim, 20km Bike & 5km Run)
and progressing to Olympic distance then 70.3 and finally a full ironman.
To find out more about me:
Adrian onInstagram
Adrian onFacebook
Email me adrianallencoaching@gmail.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Months and months of training had gone into this Backyard Ultrahere in Perth. This was my second time entering having completed 18 hours in2021 I have learnt a lot since my last attempt but in the past 18 months, I reallyhave put in the work to give this event another crack.
I speak about:
The training plan I followed.
The logistics for such an event.
How do I break down each lap of 6.8km.
The mindset tips and tricks I tell myself.
How I dealt without sleep.
The food and drink I consumed every hour.
How the end inevitably came.
To find out more about me:
AdriansWebsite
Adrian onInstagram
Adrian onFacebook
Email me info@adrianallencoaching.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
I have waited in anticipation for this …How Keith Russell from Navan Co. Meath is recognised as one if not THE BEST “Back Yard Ultra” runner in the world … how in the name of god can you keep running for 65 hours over 3 days? and to come back a year later to be part of a world record in this event to run for 89 hours while covering 597 kilometres.
Keith has a story that everyone that hears will be emotionally moved by, it’s beautiful in every sense of the word, a relationship between a father and his daughter, Alanna who was born in 2009 with spastic quadriplegic cerebral palsy with no speech or use of her arms or legs, Keith now does a great deal of work to bring more awareness to the condition and what other families have to go through.
It was Alanna who inspired Keith to go outside and start running with her in the pram late at night it was something Alanna enjoyed and it is something Keith will forever be grateful for. #forever8
We chat about.
· The father/daughter relationship.
· Awareness of what families have to go through with the condition Alanna was born with.
· Backyard ultras explained.. the format, the time, training, sleeping, and eating.
· How hallucinations are part of the game.
· Setting Irish, European & world records
· How far are endurance athletes willing to go?
If you enjoyed this episode please let me know you are listening ,feel free to like, and share on Instagram or Facebook if you found this episode enjoyable
You can find out more about Keith Russell by clicking the following
Keith Russell Instagram
Run Ireland Blog Post
Race Report on Back Yard Masters
To find out more about me:
Adrians Website
Adrian on Instagram
Adrian on Facebook
Email me info@adrianallencoaching.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Today I wanted to discuss your options to help you reach your health, fitness and mindset goals for 2023.
Do you know what works for you? Maybe what you think you want is not what you're looking for after all.
I'm going to give you options, food for thought and a direction in which you could take this year.
I discuss the differences you may face when choosing what you might benefit from the most and what you might enjoy.
If you can figure out what you enjoy there is more of a chance you will stick with it and achieve your goals.
I go through the Pros and Cons of various options for you, including some of my recommendations for you to follow.
Group Fitness Classes. Test and try and find a community
Crossfit. Quick google search of your area.
Online Coaching. https://www.instagram.com/coachdenismac/
Personal Training. Find a person you look up to and that will work around you.
Triathlons (swim, bike, run) https://www.instagram.com/_shanefinn/
Health Coaching. https://www.instagram.com/philanthonym/
Mindset Coaching https://www.instagram.com/sarahwoulfe.mindset/ https://www.instagram.com/patdivilly/
Find out more about myself
Adrian’s Website https://www.adrianallencoaching.com/
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me info@adrianallencoaching.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
Getting started again is never easy in fact it is HARD!!!! but it doesn't have to be.
Starting small, taking that 1st step towards ACTION to get you and me back on track with what we value most in life.
This is not a new year new me episode.
This is what I value in my life and a goal I want to achieve by recording podcasts with myself, interviewing those who inspire me, hear & share their stories.
Today's episode is to inspire you to get started AGAIN whether that is to try again with the fitness journey you once wished to achieve and have fallen short.
You want to improve your nutrition once more, you wish to find the right relationship or career you have been chasing.
Maybe you have tried to improve your relationship with alcohol and it worked for a while and we went back to the old ways.
All past ATTEMPTS are not failures, you have just learnt ways that have not worked for you, and you could be in a better place to try again.
You are only DEFEATED when you do not try one more time.
So here I am on my 3rd attempt to bring you THE GYMCRAIC PODCAST
Find out more about myself
Adrian’s Website https://www.adrianallencoaching.com/
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me info@adrianallencoaching.com
--- Send in a voice message: https://podcasters.spotify.com/pod/show/the-gymcraic-podcast/message
What is the craziest thing you have ever heard someone do? Well In this episode of the podcast you won’t forget what this man has accomplished I speak with Ethan Fleming from Melbourne who recently dragged a 2-tonne jeep by himself for over 2 days to set a new Guinness world record. It's one of 2 world records he currently holds to say he is a fan of a burpee is an understatement and how it's probably best you read and follow the rules when you try to break a 24-hour record :D
We chat about.
· What was the reasoning behind such an idea?
· His ongoing charity to protect women against domestic violence
· What are the logistics and training methods behind this achievement
· What drives him to push his physical and mental capacity.
· Ethan’s work life with @getgoingPt
You can find out more about Ethan
Website https://linktr.ee/ethanjfleming
Instagram https://www.instagram.com/ethanjfleming/?hl=en
Youtube https://www.youtube.com/channel/UCaWXR3rgH3hxSWHCKweB2oQ
Find out more about myself
Adrian’s Website https://www.adrianallencoaching.com/
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me info@adrianallencoaching.com
Removing the guesswork! In this episode of the podcast, I speak with Sean Kinane of My Health Matters. Sean specialised in Metabolic Testing & Vo2 Testing in Dublin. I love the work this man has been doing and how he takes the guesswork away with his scientific methods and approach to your training and nutritional intake to meet your goals to improve performance, gain weight, refuelling for recovery or if fat loss is your desired goal.
We chat about.
· How Vo2 and Metabolic tests are performed and results explained
· How do we accurately measure our Resting Metabolic Rate (RMR)
· Why tracking calories is important for educational purposes.
· Getting to know your heart rate zones, going EASY v going HARD
· Understanding Aerobic V Anaerobic systems and fuel been utilised in each
· Why watch heart rates monitors can be inaccurate and heart rate chest straps are your go too when it comes to performance
GIVE AWAY …If you enjoyed this episode if you could please leave me a review “good, bad or in-between” and 5 stars for the craic while you’re at it! That would be amazing J I will be given away my favourite book each month for 1 lucky reviewer.
You can find out more about Sean and Health Matters
Website https://myhealthmatters.ie/
Health Matters on Instagram https://www.instagram.com/healthmattersire/
Facebook https://www.facebook.com/healthmattersireland/
Email sean@myhealthmatters.ie
Find out more about myself
Adrian’s Website https://www.adrianallencoaching.com/
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me info@adrianallencoaching.com
Join the GYMCRAIC COMMUNITY PAGE on FB to be part of a like-minded group who which to improve their Health, Fitness and Lifestyle
https://www.facebook.com/groups/gymcraiccommunity
Solo Episode - This week I wanted to talk about nutritional basics when it comes to understanding the following
- Understanding Energy Balance - Why you are unable to lose or gain weight.
- Using my calorie calculator (click here) as a guide to get you to the start line.
- Why Macros & Calories matter.
- How tracking your intake will educate you to achieve long term results.
- Why quick fixes have never worked and never will.
5-day Free challenge "5 days of Fitness" starts next week .
Join the facebook group by clicking here.
6-week group coaching starts June 6th
Find out more about myself
Adrian’s Website
Adrian on Instagram
Adrian on Facebook
Email me info@adrianallencoaching.com
In this episode of the podcast, I speak about my journey in training to run a sub 4 hour Marathon here in Perth, something which I have had to wait 4 years to try and concur after a failed attempt while living in Phuket in 2018. There have been lessons learnt and plenty of experience since then now I’m here to share the lessons and explain to you what it may take to successfully run your first marathon.
I Cover the 5 pillars of running a marathon everything from.
· Who helped me
· Training
· Nutrition
· Hydration
· Race Day
COMING SOON - GYMCRAIC CHALLENGE 2.0
$500 in PRIZES “5 DAYS OF FITNESS”
This is FREE to enter and starts on Monday, May 30th – Friday, June 5th
To get signed up Click the link here
https://landing.mailerlite.com/webforms/landing/j0o2q9
Find out more about myself
Adrian’s Website
Adrian on Instagram
Adrian on Facebook
Email me info@adrianallencoaching.com
Join the GYMCRAIC COMMUNITY PAGE on FB to be part of a like-minded group who which to improve their Health, Fitness and Lifestyle
https://www.facebook.com/groups/gymcraiccommunity
In this week’s episode #14 of the podcast, I speak with Shane Walsh. A man I meet at Unit 27 Thailand 4 years ago and since then has built a successful online coaching business and every week is battling it out for the #1 spot in the Irish charts with the Shane Walsh Fitness Podcast. Shane specialises in female fat loss and knows a great deal when it comes to female physiology and the reproductive system.
We chat about.
· Understand the ovarian cycle and its stages.
· Manipulating training and nutrition around your cycle.
· How to combat any PMS issues.
· The cause and effect of how the female hormones fluctuate at different times.
· PCOS & Endometriosis how to be aware of these issues.
· Understand the effects of the contraception pill
So much we got through I really can't thank Shane enough for all time he has given me and all the advice to improve my own coaching over the last 2 years.
GIVE AWAY …If you enjoyed this episode if you could please leave me a review “good, bad or in-between” and 5 stars for the craic while you’re at it! That would be amazing J I will be given away my favourite book each month for 1 lucky reviewer.
You can find out more about Shane
Shanes Website
Shane on Instagram
Shane Walsh Fitness Podcast
Find out more about myself
Adrian’s Website
Adrian on Instagram
Adrian on Facebook
Email me info@adrianallencoaching.com
Join the GYMCRAIC COMMUNITY PAGE on FB to be part of a like-minded group who which to improve their Health, Fitness and Lifestyle
https://www.facebook.com/groups/gymcraiccommunity
Today I wanted to speak about an accomplishment I never thought would be possible but we are here 6 months hangover free.
I talk about my 5 reasons why i decided this needed to happen and how it has positively impacted my life since.
Great book to check out is
Catherine Gray - The unexpected joy of been sober
Thank you for listening hope you enjoy :)
GIVE AWAY …If you enjoyed this episode if you could please leave me a review “good, bad or in-between” and 5 stars for the craic while you’re at it! That would be amazing J I will be giving away my favourite book each month for 1 lucky reviewer.
Find out more about myself
Adrian’s Website https://www.adrianallencoaching.com/
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me adrianallencoaching@gmail.com
Join the GYMCRAIC COMMUNITY PAGE on FB to be part of a like-minded group who which to improve their Health, Fitness and Lifestyle
https://www.facebook.com/groups/gymcraiccommunity
In this "weeks episode" more like this year's episode at this rate :D I wanted to discuss Sleep 😴
Over the last 2 years, I have practised the routines mentioned in this podcast while it certainly has not been easy there had been progress.
It's a constant challenge to get good quality and adequate sleep to help us deal with stress, recharge, recover and optimise the most natural performance enhancers available too us all for free by doing the basics and getting to bed at a regular time and waking up when the sun rises.
Forget sleep when you're dead. Sleep now and reap the benefits of having more energy and being productive from day to day.
Tops Covered
- The basics of having good sleep hygiene
- The stages of sleep are REM 1-4 and NON REM (Dream State)
- The relationship between Cortisol (our stress hormone that wakes us up or keeps us awake) v Melatonin (the hormone that gets released for us to sleep when it gets dark)
- 10 tips to improve your sleep
- My recent 2 week sleep study findings
If you do wish to receive the sleep study guide please email me or DM me with the word "SLEEP" and ill send it to you.
Book Recommendations
Matthew Walker "Why We Sleep"
James Nestor "Breath'
In this week’s episode of the podcast I give you a breakdown on the 8 week lead up with my training and full race report at the Fremantle Half Marathon 21.1km in which was a great success that lead to a 8 minute PB. Running has played a big part in my fitness endeavours the last few years it has probably thought me the most when it comes to been disciplined and having that purpose when it comes to training
In this episode of the podcast Rory Gallagher is back for part 2 and his toilet break if you missed part 1 we spoke about Rory's life his time spent in the mining industry in Western Australia.
We catch up regularly to chat about all things health, fitness and life in general so to have him on today and speak some open an honest truths was amazing.
In this 2 part episode of the podcast we go live and in person from the kitchen here in Perth as i speak to Rory Gallagher a Sligo man with a very similar journey as myself through working on mine site in WA for 6 years to leaving that life to becoming a personal trainer .
In this episode of the podcast i go at it alone…. Solo episodes are something i would love to do more of these to share some truths and be open and honest about day to day life.
I was just lacking DISCIPLINE in my everyday life. The bad habits were reappearing i was been pulled away from all the good things in my life that serve me so well and because of that i was been physically drained and losing the run of myself
When i found myself sleeping alot in the afternoons and struggling to get out of be
In this episode of i speak to local legend that is Shane Finn a Dingle native from Co. Kerry who is alway Pushing Limits when it comes to the world or Running, Triathlons and Endurance events.
Today we chat about
Shane's upbringing in Seaside town of Dingle How he found his way into the running world Running 12 & 24 Marathon’s in as many days for Spina Bifida Running and Cycling across America in 36 days How his online coaching is helping beginners and athletes reach their goals
In this episode I speak to Damien Hennigan a Roscommon man based in Melbourne Australia. I met Damien while he was on a fitness holiday in Bali and was drawn to him for his loud and bright personality.
I’ve come to know Damien on a personal level the last 18 months while he has been through several lockdown in Melbourne he has adapted from owning a Crossfit gym to selling the gym in mid covid to going fully online with his “Jacked and Juicy” program.
In this episode I speak with the Tasmanian Dare Devil, Luke Richmond. Luke is an adventurer, public speaker, trill seeker and author of “One Life One Chance” and “Vodka and Sandstorms.
We 1st met in Phuket where we both coached at Unit 27 until one day he got up and left when a call to Row the Atlantic Ocean presented itself. Luke has climbed 6/7 summits. Crossed the Gobi Desert on foot and continues to seek out adventure in every area of his life.
In this episode of the podcast i speak Stephen about the journey as he cycled around the country of Ireland last year in an attempt to not just prove doubters wrong but to prove to himself with limited experience he could achieve it , mean while hopping to raise awareness and funds of 5000 euro for Teac Tom a suicide prevention organisation in his home county.
To find out more about Stephen follow him on instagram https://www.instagram.com/_stephenmurphy__/
Welcome to The GymCraic Podcast i am your host Adrian Allen and i would like to explain who i am and why is it i have always wanted to share not just my journey but share the amazing stories and journey of the many amazing people i have been fortunate to have met all over the world through health and fitness.
From the beautiful country of Ireland i have been fortunate to travel to many areas of the world starting my career as an electrician from house bashing in Ireland to the mining industry in the outback of Western Australia until a trip to Thailand put me on a different coarse with a health and fitness career and a much better outlook on life
Im currently located in Perth where im still heavily involved in the fitness industry and online coaching.
Here is my story and many wonder stories of others i have meet.
To find out more about me please visit https://www.adrianallencoaching.com/
Or find me on instagram https://www.instagram.com/aidoalan/
n this my 1st episode of The GymCraic Podcast i have an amazing conversation with Sara Curtin a Kerry native living in Seoul South Korea. A woman with an incredible outlook on life and who has always inspired me with her running endurance achievements.
Find Sara on Instagram https://www.instagram.com/pinkywinkytinkylinky/
To Find out more about myself please visit https://www.adrianallencoaching.com/
Instagram https://www.instagram.com/aidoalan/