The Strong For Life Podcast: Recent Episodes
Conor O Shea
Cillian O'Connor is an Ireland-based strength coach who specialises in getting people back to real training after pain and injury. In this episode he walks through his own back injury, which started with reaching for a shampoo bottle in the shower and turned into a year of flare-ups and false starts.
We cover the bucket analogy for why injuries seem to come out of nowhere, why back rehab almost never progresses in a straight line, and the point where you have to start gently testing the alarm signals your body sends instead of obeying them.
Cillian also breaks down the biomechanical versus biopsychosocial models of pain, why massage and acupuncture often work for reasons people don't expect, and how he handles clients whose beliefs about "bad" movements are stalling their progress.
Find Cillian on Instagram, on Substack, and on his own podcast, Philosophy of Strength.
Philosophy of Strength podcast
Substack
Cillian IG @Cilloconor
Conor's IG @conorosheafit
Craig Finn spent 20 years as a British Army paratrooper. Then a deadlift injury turned into three or four years of chronic back pain, and the fear that came with it became bigger than the pain itself. He stopped training. He worried about picking his grandson up off the floor. In this follow-up conversation, Craig returns 11 months into the program to share what changed.
He talks about why starting at a "way too easy" level was the hardest part, how the physical and psychological progress started feeding each other, and what it took to break an identity built around being broken. Since then he has dropped just under 10 kilos, completed the Fan Dance in under 5 hours in the open category carrying 44 pounds, and set his sights on a double bodyweight deadlift, the lift that once put him on the floor.
He is also writing a book.
Conor's IG @conorosheafit
Chiropractor and musculoskeletal clinician Dr. David Newton joins Conor to discuss what long-term recovery from low back pain really looks like.
They explore why pain relief is only the beginning, why fear of movement can keep people stuck, and how rebuilding confidence often starts with movements that feel almost too easy. David explains how gradually progressing from a simple bodyweight squat can help people move without constantly triggering flare-ups, and why lifestyle factors like stress, sleep, and activity all influence recovery.
They also discuss why picking up a piece of laundry can sometimes trigger severe pain, even when nothing serious has changed structurally, using practical analogies that make persistent pain easier to understand.
Finally, David shares how he uses AI to summarize research, build educational resources, and reduce administrative work so he can spend more time thinking critically and being fully present with patients.
Dr. David Newton @Instagram Conor on Instagram: @conorosheafit
Ewen Boyd was 50 years old, 118 kg, and limping through his daily dog walks when he decided something had to change. After a torn distal bicep, chronic lower back pain radiating into his hip and groin, and years of compounding bad habits, he joined the Strong for Life program. Twelve weeks later, he's dropped 10 kg, walks pain-free, and has built sustainable daily habits around meal prep, movement, and recovery. In this episode, Ewen shares why he was skeptical about online coaching, how the slow and gradual approach actually kept him consistent, and why he sees this as an investment in the last third of his life rather than an expense. If you're a man over 40 dealing with nagging injuries, weight gain, and the feeling that things are slowing down, this one's for you.
Conor's IG @conorosheafit
Eduardo was a lifelong athlete training for a full Ironman when sciatica turned his world upside down. What started as post-drive stiffness in September 2025 spiraled into eight months of worsening pain, failed conservative treatment, and a life reduced to pacing his apartment and sleeping on the couch. By April 2026, he couldn't sit, couldn't breathe deeply, and ended up calling an ambulance. In this episode, Eduardo shares his full timeline: the misdiagnosis, the months of physio that kept him stable but never improved, the moment his girlfriend fought for him in the doctor's office, and the spinal surgery on May 4th that changed everything. Within days he was driving, walking 15K steps, and off all painkillers. Now 12 weeks post-op, he's back swimming, cycling, and just started running again. His story is a powerful reminder that surgery, when it's truly needed, can give you your life back.
Conor's IG @conorosheafit
What if your back pain isn't as permanent as you've been told?
In this episode, Conor is joined by Trey, who battled recurring low back pain for more than 10 years before deciding enough was enough. Together, they unpack the physical and mental challenges of living with chronic pain, why previous approaches failed, and what finally started moving the needle.
They explore how rebuilding strength and confidence can change the recovery process, why avoiding painful movements often makes the problem worse, and how small wins create lasting momentum. Trey also shares the biggest mindset shifts he's experienced, the activities he's returned to pain-free, and why he's more optimistic about his back than ever before.
Find Tré on LinkedIn
Conor's IG: @conorosheafit
What if many of the things you've been told about back pain are only part of the story? In this episode, Conor sits down with pain educator Ben Cormack to explore why low back pain is far more complex than weak muscles, poor posture, or a disc showing up on an MRI.
Ben explains the difference between biomechanical and biological approaches to pain, why overall health plays a major role in recovery, and how factors like physical activity, sleep, stress, and confidence can influence symptoms. They also discuss common misconceptions about disc herniations, imaging, surgery, posture, and core strength, while highlighting why movement and long-term healthy habits often matter more than chasing the perfect exercise.
Whether you're recovering from a recent injury or have been dealing with persistent back pain for years, this conversation offers a practical, evidence-based perspective that can help you better understand pain and make more confident decisions about your recovery.
Find Ben on IG: @corkinetic
Ben's Website: https://www.cor-kinetic.co.uk/
Conor's IG: @conorosheafit
Recovering from low back pain isn't just about finding the right exercise. It's about understanding your body, building confidence, and avoiding the common mistakes that can keep you stuck.
In this episode, Conor is joined by doctor of physical therapy Dr. Julian Burd to discuss why most cases of low back pain are non-specific, when imaging is actually useful, and how beliefs about pain can influence recovery. They explore the role of movement, graded exposure, and why both doing too much and doing too little can slow progress.
Julian also shares practical frameworks he uses with clients to help them understand pain, monitor progress, and return to training without fear. The conversation covers common misconceptions around MRI findings, disc injuries, strength training, and why consistency with the fundamentals often matters more than chasing complicated rehabilitation techniques.
If you're dealing with recurring back pain, this episode will give you practical strategies to approach recovery with greater clarity and confidence.
Find Julian on IG: @jayburdpt
Julian's Website: https://www.jayburdpt.com
Conor's IG: @conorosheafit
Why do so many people stay stuck in back pain despite months of rehab?
In this episode, I sit down with Dr. Justin Farnsworth, physical therapist, strength coach, and educator behind Programming Around Pain. We discuss why traditional rehabilitation often falls short and why building strength, confidence, and resilience is the missing piece for long-term recovery.
We explore the biggest mistakes clinicians and coaches make, how to safely load painful movements, why pain doesn't always mean damage, and how fear can become one of the biggest barriers to recovery. Justin also explains flexion versus extension bias, graded exposure, disc herniations, flare-ups, and when surgery may actually be the right option.
Whether you're recovering from a back injury, coaching clients with pain, or simply want to understand how to build a stronger, more resilient body, this conversation is packed with practical advice grounded in both science and real-world coaching experience. Find Justin on IG : @drjustinfarnsworth
Justin's website: https://www.drjustinfarnsworth.com/
Conor's IG: @conorosheafit
Ryan Hurst from GMB Fitness returns to the Strong For Life podcast to share the story behind his new book, On The Mat Forever.
In this episode, he breaks down the posture-breath-mindset framework he developed to navigate adversity, culture shock, and family stress after returning to the US with his family after 28 years living in Japan.
We dive into:
- The real reason Ryan wrote the book
- How martial arts shaped his approach to clarity and resilience
- Why walking, meditation, and movement beat optimization and biohacks
- How his son’s wrestling journey transformed his posture and confidence
- The power of “Misogi” annual physical challenges that rewire your mindset
- What burdens you're willing to carry and what that reveals about your life
Resources:
- Ryan's book: On The Mat Forever (out October 27)
- GMB Fitness: gmb.io
From travelling the World with Charles Poliquin in his 20s to coaching executives and Olympians, Eoin is one of the most experienced coaches I've ever talked to.
We talk coaching mistakes, burnout, SIBO, menopause, and how to think clearly in an overcomplicated industry.
If you're a high-performing coach, PT, or exec who wants to live younger and lead better this one is a must.
Follow Eoin on IG
Apply to join Eoin's coaures here
Learn more about my online coaching program:
In this episode, I’m joined by my amazing client Linda Heywood — a 72-year-old retired kindergarten teacher from Pennsylvania — who decided she wasn’t going to accept decline as inevitable.
After years of creeping pain, injuries, and feeling like she was slowing down, Linda found our program and decided to give it a shot. What followed? A total shift in energy, strength, and mindset.
She shares how she went from crutches and knee braces to walking hills, squatting for minutes at a time, playing with her grandkids, painting again without fatigue, and feeling more alive than she has in years.
We talk about:
- The power of daily steps and sleep
- Why aging doesn’t have to mean decline
- Her experience overcoming skepticism around online coaching
- How foundational habits (like morning routines, journaling, and mobility work) helped her get her body and purpose back on track.
Learn more about my women's program here: https://conorosheafitness.com/women-coaching/
A few months ago, Theresa was stuck in a cycle of pain and frustration. She’s a bodyworker, someone who helps others take care of their bodies—but she wasn’t able to take care of her own.
For 20 years, she dealt with instability from a sacral ligament injury. She tried different trainers, but the one-size-fits-all approach left her injured and unable to do even basic activities like walking without pain. She was skeptical that anything would work.
Then, she found my coaching program.
Instead of jumping into another program that ignored her needs, Theresa took a different approach—one that focused on rebuilding her foundation first.
Now, she no longer has to sit on the edge of her bed every morning, checking if her joints are in place before she stands up. She just gets up and goes.
Instead of fearing a walk because of the pain that might follow, she can now go for an hour—something she never thought possible.
Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/
Jeanne was struggling with constant pain and still working as a dental hygienist. She wanted a holistic apporach that would allow her to stay working and rebuild her body so she could do her job with less of a struggle.
Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/
Lyndon Holzheimer is building an alternaive community of families in Vanuatu and giving families a plan B who want to look at options outside their home country.
You can learn more about Lyndon's work here:
https://secureshoregroup.com/options/
https://www.instagram.com/secure.shores/
Michelle was told she'd never play tennis again. Her knees were failing her and she felt stuck and frustrated about never playing again.
After 4 weeks in our program she was back playing tennis.
She also shares how the program has helped her:
- Lose 5.5kgs
- Sleeps 7hrs striaght vs 4 hours broken
- Tons of energy
- Way more positive
- Setting better work bounderies
Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/
Gabriel was stuck in pain for 6-7 years. He got pain-free in our online program over the past 12 weeks.
You can check out Gabriel's IG here: https://www.instagram.com/the_indomitable_blackman/
Learn more about 1:1 coaching: https://conorosheafitness.com/men-coaching/
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Dana joined the program 10 weeks ago and has gotten amazing results.
She fully rehabbed her wrist, dropped 20 lbs and has built movement into her day and weeks.
She now feelsenergetic, lighter on her feet and more confident and capable with daily activitites like going for a walks/hikes with friends.
Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/
This week I'm joined by one of my online clients marylou who has thrived in our online program.
She was taking painkillers for her hip pain and was losing a lot of lower body strength before joining the program is has thrived since joining.
She's now pain-free and even went for a light run before our podcast episode today!
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
IG: https://www.instagram.com/conorosheafit/
Dan John is a legend in the fitness industry and at 67 he's fitter than most 30 year olds. He shares his wisdom on how to build a life long fitness habit.
You can learn more about Dan here: https://danjohnuniversity.com/
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Brian Keane is a qualified personal trainer, sports nutritionist and strength and conditioning coach. He is a 3x bestselling author of The Fitness Mindset, Rewire Your Mindset and The Keane Edge.
He has travelled the world as a professional speaker, speaking at world renowned companies such as Google and SAP. He also hosts the #1 podcast The Brian Keane Podcast, which is in the top 0.5% of all podcasts in the world.
Brian is a former primary school teacher turned fitness entrepreneur. After retiring from the world of professional fitness modelling in 2015, he now does ultra-endurance events all around the world. In April 2018, Brian ran the famous Marathon Des Sables, which entails six self-sufficient back-to-back marathons through the Sahara Desert in Morocco; and in February 2019, he ran 230km through the Arctic Circle in the northernmost tip of Sweden. In 2020, he ran a 100 mile ultra marathon in Nevada USA; and in October of 2024, he brought a group of his online followers to Africa where they all successfully summited Kilimanjaro, the highest free standing mountain in the world.
Learn more about Brian here: Get notified when Brian's latest book releases here: https://briankeanefitness.com/rewriting-your-story
Brain's IG: brian_keane_fitness
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Connect on IG here: https://www.instagram.com/conorosheafit/
John Caprani is a direct marketing consultant from Ireland. He shares massive value on how to market sell and network yourself online.
Learn more about John here: https://www.facebook.com/jdcaprani
and https://www.firedigitalmarketing.com/
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Josh Hillis is one of my favourite thinkers in the nutrition industry. He teaches you that you can improve your approach to nutrition by looking it like a skill similar to learning to juggle or do handstands.
Learn more about Josh's work here: https://www.instagram.com/joshuahillis
https://joshhillis.com/
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Andy is someone I've learned a ton from over the past 8 years. He's the CEO of GMB Fitness and was the first person that changed how I view marketing and business. Andy's style turned me into a raving fan of GMB fitness and it motivated to learn more about business, sales and marketing to better reach clients.
Learn more about Andy here: https://andy.xxx/
https://gmb.io/
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Dave is a world leading expert on gut health and today he breaks down how gut health can impact schizophrenia and more importantly incorrect diagnosis of certain mental health conditions.
Learn more about Dave here: https://www.instagram.com/dave.o.brien/
https://daveobrien.com.au/
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Paul's story is incredible.
Over the past seven years, askpaul has made significant strides in the Irish market, serving over 11,000 clients and managing more than €406.5 million in assets. They help thousands of clients with their financial planning needs helping them plan for a brighter financial future. Whether you need assistance with estate planning, pension management, investment or any other aspect of your financial plan, . In a significant milestone last year, they partnered with Fairstone, a renowned wealth management solution provider based in the UK. Fairstone oversees £17bn funds under management for over 50,000 wealth clients and 40,000 mortgage clients. The combination of Fairstone’s extensive experience in the UK sector with askpaul’s local market knowledge makes for a powerful partnership and opens many exciting opportunities.
Learn more about Paul: https://www.askpaul.ie/about/
https://www.instagram.com/askpaul.ie/
Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/
Clem is a long tim friend as we grew up together. He's a pysiotherapist a personal trainer and also lectures at U.L. in physiotherapy.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
In this episode both myself and Sarah share what it's like dealing with a family member with schizophrenia
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Gary Fox is an entrepreneur and host of “The Entrepreneur Experiment” podcast. He shares stories and insights from successful business leaders to inspire and educate aspiring entrepreneurs. Passionate about innovation and growth, Gary shares how to excel at entrepreneurship without sacrificing your health by following the 3 B’s – Business, Brain and Body.
https://www.mrgaryfox.com/
Online mobility coaching: https://conorosheafitness.com/men-coaching/
I've been following @rangetrainingman
for some time now and wanted him to share his system of Range training. I feel Georgos is someone who you'll be hearing more aobut over the coming years as more of his system becomes popularised.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Keegan Smith is back on to update what's been going on with his online community uncommon success.
Keegan shares how his son's birth and development has impacted how he looks at training now, his focus on ketogenic diets and fasting for gut health and brain health and performance.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Connect with Keegan on IG: @keegancoach
Christine is only 6 weeks into our online program and has already had life changing results.
She has started putting herself first, for the first time in her life, she has made huge strides with her posture and mobility, her sleep, her energy and her bandwidth.
She shares such vulnerable, helpful advice.
Join our women's 1:1 coaching program: https://conorosheafitness.com/women-coaching/
This was a Q&A episode I did based on email questions and an IG live
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Leighton was skeptical of joining the program as it was online. He thought he needed in person coaching but completely changed his mindset around what was possible.
He has rehabbed his shoulders, feels much more consistent and most improtablt, realises he can stay fit for the rest of his life in any environment, not just the gym
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Teresa was very skeptical before joining the program. She has transformed her approach to how she exercises and has moved from pushing her body way beyond her limits to a more gentle sustainable approach that will sustain her over the long term.
She now feels better all the time versus always being in pain.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Katja was frsutrated and tired when she joined the program. She felt she was on a downward spiral with her health before joining the program. She couldn't shift the extra weight she had gained, she struggled getting off the floor and also had some frustrating injuries she couldn't get rid of.
Fast froward 10 weeks and she's dropped 18lbs in the program, feel mobile, strong and set up for the long term.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Rory had gained unwanted weigth, felt exhasted all the time and had done little to no training for over a decade.
He knew he needed to make a change but didn't know where to start but ove rth epast 18 months he's droped over 10kgs, built muscle and is now energetic and thriving.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Mark felt his mobility deterioriating very quickly in his 60s but couldn't stop himself from procrastinating.
He couldn't get off the ground, his gold game with his friends was suffering and he just started to feel old.
After 12 weeks, Mark is now thriving, he feels strong, mobile and most improtant he is no longer wasting time. He is taking action on all the imprtant things in his life.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
This week my client Kevin shares his story after 12 weeks in the program.
Kevin was big into triathlons and training 15 hours a week in his 40s to completely dropping off with his training in his 50s. He travels away from home 60% of the year on projects and it took it's toll.
He started gaining a lot of body fat from drinking and his back started becoming an issue in particular when playing golf.
In the past 12 weeks, he's no pain free, flexbile and feeling strong for his life and back into his health groove.
He enjoyed a trip to Sctoland with friends and played 15 rounds in 15 days without any back pain!
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Ronan has just finished 12 weeks n the online program. He had chronic shoulder pain and it was stopping him from holding his 18 month old daughter and causing a lot ofworry around his physical fitness and future of health.
After 12 weeks he's:
- Pain-free in the shoulder
- Sleeping much better
- Eating better quality food More energy for his family and his business
- Knows how to look after his health for the long term
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
This week my client Charles (58) shares his experience in the online program and how he has managed to reverse tye two diabetes along this ourney.
He shares incredble advice on how to rebuild your health in your 50s in a way that is sustainable and effective.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Patrick is in his early 60s and joined the program 18 months ago to ensure when he retires he has the fitness to support all the activities he want sto enjoy when he retires in Spain with his wife.
On the interview Patrick shares:
- The improtance on investing in your health.
- How the workouts are sustainable and safe.
- How he fixed his shoulder
- How he now has the fitness tro do 40km+ walks
And to not waste time when it comes to starting your own movement retirement fund!
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Greg has been in the program for over 8 months now and has crushed it.
He joined becasue he wa sexhasuted all the time, was overweight and crossfit workouts were making him worse as he kept getting hurt.
Over the past 8 months Greg has:
- Dropped 25 lbs
- Is the lightest he's been in over 20 years
- No longer has low back pain
- Sleeps thorugh the night as his back isn't bothering him
- Has more energy to keep up wioth his 10 year old son
Has achieved all this despite staying social with friends and family.
Has found a sustainable apporach to his health and fitness.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Jeremy joined the program because he had chronic lower back pain and had a lot of mobility restrictions.
In thepast 8 weeks, Jeremy is now pain free from back pain, his running is no longer being deriled by frustrating inuries and he's now excited about the trajectory of his fitness in his 40s.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
I'm joined with my client Nicole today.
At 43, Nicole is stornger than most men and is working on advanced bodywieght skils like handstands and ring muscle ups.
She was overwhelmed and burnt out when we started working together last year. She'd gained unwanted wieght and was always putting herself last.
Now she is strong, lean and her business has double din size byt she's not as overwhelmed. This is a perfect example on why putting yourself first is essential if you want to be able to give more to those who rely on you.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Today's episode is a big landmark.
Episode #100 and I wanted to get my best friend Cathal Reid on to share it with me.
We go through lessons, mistakes and what's we've been working on over the past few months.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Today I'm joined with long time client and now part of my coaching team, Jess.
Jess is a busy mom of 2 based in Tasmania and struggled with consistency and "program hopping" before we started working together.
She was unsure if the program was going to help her as it was online and found the habits and structure super helpful to give her more control over her life.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program: Click here
Larry has been in my online rpgoram for over a year now and gotten incredible results.
Learn how Larry rehabbed his elbow injury, build pullup strength safely, and dropped bodyfat and kept it off over the long term.
He's a very demanding job and is also a coach with GMB Fitness. On this podcast we talke about how he achieved these incredible results depaite getting injured and having a lot of challenges over the year.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
I interned with Dave O' Brien at 5th Element Wellness back in 2016 which showed me what a world class facility looks like.
Since then Dave has become world famous for his knowledge of gut health.
To learn more about Dave:
https://daveobrien.com.au/
https://www.instagram.com/dave.o.brien/
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Slowing down is the number one fat-loss habit we work on with clients.
Today myself and Brad break dow exactly how we recommend clients to work on this.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
This is one of the most improtant topics we cover with clients. It's teahcingh them how to train year round, not just when life is rosy.
Life is messy, busy and never ideal to exercise and eat healthy so what do you do? Wait for that "perfect" time to magically appear or work it into your life.
Expenct to learn:
- How to Avoid the “pause button” mentality
- Managing expectations w/ our Traffic light system
- Set your weekly floor
- Scaling habits
- Self compassion when you fail
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
This week I'm joined with my assitant coach, client and fellow GMB Fitnes trainer Ray Humphrey!
We are talking all things protein.
Expect to learn how protein
- Increases Muscle Mass and Strength
- Reduces Appetite and Hunger Levels
- Helps Maintain Weight Loss
- Does Not Harm Healthy Kidneys
- Helps Your Body Repair Itself After Injury
- Reduces Cravings and Desire for Late-Night Snacking
and much more.
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
Garrett Kuljian is an online movement coach and pysiotherapist from the US. I've followed Gareth for a few years online and am always impressed with the quality of his content, his honest balanced apporach to training and his own physcial abilities.
Expect to learn:
What flexbility myths to avoid
How long it takes to get the splits
Why going all in on one goal is essential
and much more.
To learn more about Gareth: https://www.instagram.com/gmoneymvmt/
https://www.gmoneymvmt.com/
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
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: @conorosheafit
To 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: @conorosheafit
To learn more about my online coaching program for men over 30: Click here
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: @conorosheafit
To 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: @conorosheafit
To 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: @conorosheafit
To 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: @conorosheafit
To 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: @conorosheafit
To 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: @conorosheafit
To learn more about my online coaching program for men over 30: Fill in this form
00:03 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.
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: @conorosheafit
To 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.
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[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.
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[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.
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[06:18] Initial Skepticism - Matt's skepticism about new approaches due to previous unsuccessful attempts to address injuries.
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[09:00]Breakthroughs in Mindset - Learning how to handle injuries differently by adjusting training mindset. - Embracing the importance of rest and rehab for recovery.
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[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.
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[15:31] Improved Quality of Life - 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.
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[17:24] Inspiring Message - Encouragement to learn how to manage injuries, give oneself space for recovery, and seek guidance from a good coach.
Connect with me on IG: @conorosheafit
To 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: @conorosheafit
To 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: @conorosheafit
To learn more about my online coaching program for men over 30: Fill in this form
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/ @coachdanjohn
Connect with me on IG: @conorosheafit
To learn more about my online coaching program for men over 30: Fill in this form
Timothy Moser runs Learncraft Spanish. I have been in Timothy's program for alost 9 months and have found massive beenfit from his apporach to learning and retaining Spanish.
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/
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.
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
I connected with Chris on X and really liked his simple approach with coaching. Chris shares his Iron man career, his decision to leave PT and go fully online as a coach to help man around the world with his brother and how he navigated that with a young family.
You can learn more about Chris on X
Or his website
Follow me on IG @conorosheafit here
Grab a free copy of my new book here
To learn more about my coaching program, check it out here.
Today's episode is with one of my online client's Matt Snyder based in Vancouver, Canada.
Matt has just completed 12 weeks in the program and has gotten some incredible results.
Before the program he'd been failing for over a dacade. Pushing himself too hard and burning out physically and mentally.
To date he feels strong and stable in his body, inparticular when moving through space.
He feels his mental health improving dramtiacally from forming habits, routines & more mindful exercises.
Shifting from comparison + aestetic workouts to focusing on myself and what is improtant to him based on his values.
In Matt's work, he is an OT working with kids with autism and a lot of the stuff he does at work is around helping kids downregulate which was something he'd neglected in his own personal life.
Follow @conorosheafit
Whenever you're ready, there are 2 ways I can help you:
1. Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
2. Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint.You can apply here.
Justin is also a coach but came into the program to gain support and clarity around his own training.
His big breakthrough was getting his pullup and the support and consistency he gained from the program.
Whenever you're ready, there are 2 ways I can help you:
-
Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
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Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.
Erdi is a movement coach from the UK who I've been following for some time now. We cover how he got into the style of training he teaches now and how his coaching papproach has changed over the years.
Follow Erdi on IG
Erdi's website
Follow me on IG
Whenever you're ready, there are 2 ways I can help you:
-
Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
-
Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.
Today Ryan shares all the benefits of using gymnastic rings.
Follow @ryhurst from @gmbfitness
Follow @conorosheafit
Whenever you're ready, there are 2 ways I can help you:
-
Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
-
Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.
Ryan shares how creating constraints in your training to become more creative.
Follow @ryhurst from @gmbfitness
Follow @conorosheafit
Whenever you're ready, there are 2 ways I can help you:
-
Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
-
Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.
Simply slowing down the speed at which you eat your food is one of the best ways to improve you relationship with food.
Whenever you're ready, there are 3 ways I can help you:
-
Listen to the Strong For Life Podcast for more great information on mobility, strength, nutrition and mindset. (free)
-
Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
-
Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.
The internet is amazing but it's easy to fall into comparison syndrome. Today me and Brad talk through this issue and how we work thorugh it outselves.
Whenever you're ready, there are 3 ways I can help you:
-
Listen to the Strong For Life Podcast for more great information on mobility, strength, nutrition and mindset. (free)
-
Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.
-
Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.
This is a very special episode as Niall was in the program back in 2020 and he came back in, in 2023.
Niall was struggling to get out of bed, and to walk without pain in 2020 and his story is an improtant one for people to listen to if you have chronic pain as there is always alternatives to work through.
P.S. If you've been running into the same roadblocks as Niall, and you'd like to finally
get real results, I'd love to help you get there. Click the link below to learn more.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
I've been following Wes for a few years now and have been super impressed with his own physical abilities but also what his clients have achieved.
He breaks things down in a super simple way and proves that simplicity and fundamentals are the key for long term results with training.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Meet Robin: a busy dad in his 50s from the UK.
When Covid hit, his fitness took a backseat as his karate club shutdown and poor food habits crept in to his lifestyle.
Before we started working together, Robin was skeptical about the progress he could make in any program as he was in his 50s.
“You always hear it’s normal to put on weight and not gain muscle or drop body fat after 50.”
He doubted about how much of that he could overcome.
“I didn’t have a huge amount of confidence in how an individualized program would make any difference in comparison to the other programs and apps I have already used.”
His biggest breakthroughs were:
- the awareness he created around food tracking
- improving his sleep from 4 hours to 7+ hours a night
- Cutting out alcohol
- Massive strength gains
Fast forward to today and Robin has dropped 21lbs, down 5.5% body fat and built crazy strength with 11 strict chin-ups.
"I was at a low point at the start of the program. I didn’t feel good about how I looked. I was fatter than I’d ever been in my life. Less fit than ever. I found it kind of depressing. I feel so much better and confident about myself and confident that I CAN make progress."
P.S. If you've been running into the same roadblocks as Robin, and you'd like to finally
get real results, I'd love to help you get there. Click the link below to learn more.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Today we are going to talk about protein!
Here are some of the reasons why having good quality protein is important in your diet.
- Increased muscle mass and strength.
- Reduces appetite and hunger levels.
- Helps maintain weight loss.
- Helps the body repair after injury.
- Reduces cravings and desire for late night snacking.
It's recommended to have one palm per meal for females and two palms for males. This is assuming you are having three meals a day.
If you want to know what that is if weighing protein. It’s recommended to have 1.4 to 2.0 g/kg (around 0.64-0.9 g/lb) of protein per day.
So for a 80kg man, if he aims to have 1.5 x 80g or protein/day. It would be 120g of protein per day.
To give you context. 500 grams of beef mince is about 100 grams of protein.
It might be challenging to eat this much protein in the beginning so you need to just focus on eating more.
Also, protein powder, protein yogurt are great ways to up your protein each day.
Also having protein at breakfast in the form of eggs, meat or protein powder is a great way to increase your protein levels daily.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's series episode with Ryan Hurst from gmb.io we dive into how he's dealt with injuries over the years.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's series episode with Ryan Hurst from gmb.io we dive into how he fits it all in with training, family, and life.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Jess Angland is the CEO of Sli Eile which is a diverse community of people who share a commitment to ensuring that mental health challenges do not stand in the way of people achieving rich and fulfilling lives.
I truly believe the work they are doing at Sli Eile should be standard practice across the world for treating people with mental health challenges. I've seen how terribly the current system works with my own mother's treatment withSchiophrneia over the past 28 years. Learn more about Sli Eile here
Find them on Facebook here
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's episode, we discuss why we focus so heavily on increasing steps with all clients in the online program.
Walking fixes a lot of the problems keeping you in a rut with your health and fitness Here are the most common issues I see clients struggle with:
- Poor quality sleep
- Low energy
- Injuries
- Struggles with dietary compliance
But don’t worry, if you struggle with these issues too, I’m going to lay out how a simple daily walk can fix these issues.
Here's how, step by step:
Step 1: Walking improves you sleep I focus all my coaching on low hanging fruit. Easy levers i can teach clients to pull that will net the highest return on their time. Sleep is the biggest lever to pull for better fitness results. When you’re sleep deprived you crave sugar and caffeine and become higher risk to injuries because your system is so compromised. The way I get clients from an average of 4.5 hours to 8 hours a night is to increase daily steps so they’re actually tired at the end of the day. This in conjunction with a no screen wind down before bed, dramatically improves client’s sleep.
When your sleep improves, your mood & energy improves and then, everything becomes easier.
Step 2: Helps to drop bodyfat I started seeing this pattern with clients when I worked with them in person in Melbourne. Italy and Japan are the two most common destinations my clients would visit. They would come back after 2-3 weeks overseas saying how they dropped bodyfat even thugh their diet was all over the place.
Both countries resulted in clients walking way more. It was common for clients to be walking for 6-8 hours each day sightseeing. This was a huge shift from their normal day to day of almost no incremental exercise.
When you are moving more during the day, your burning more calories, and you are not on screens so it helps with stress and recovery.
These shifts in routine led to clients stress eating less and burning more calories each day. You doin’t need to go overseas, but actively increasing walking will net a lot of these same beenftis for you.
Step 3: Better mobility and recovery More steps also activates the lymphatic system which is responsible for clearing waste out of the body. This helps recovery, blood flow and also helps with mobility because you are spending less time in a seated positon which locks up your joints.
So I hope this shows you how a long morning walk can improve you mood, your sleep, your recovery, your ability to drop body fat and increase you mobility.
Instead of trying to find the magic pill, focus on the simple stuff you can sustain that has a compounding impact on all other areas of your life.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Very excited to share the 1st in a series of podcasts I'll be sharing with you all with Ryan Hurst from gmb.io.
I've been lucky to have Ryan as a mentor since 2016 and he always has extremely helpful answers and outlooks.
I wanted his opinion on how to better help new clients who joined my program to understand the path to long-term training success and we thought this would be a great topic to share with you all.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's episode Brad and I talk about the 5 levers we pull with clients in the online program to get strong and pain-free.
These are the 5 levers:
- Environment
- Movement
- Mindset
- Nutrition
- Integration
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's episode myself and Brad, go through the exact steps with use with our online clients to build out 3 months of meal ideas in 20 minutes.
What's super powerful about this system is you can buy the same base ingredients but tweak the spices and carbs for a completely different meal!
You can download the free meal-planning resources here.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Today the tables are turned and Katie O' Keefe a fellow gmb.io trainer based in Melbourne reached out to get me to talk more about my journey on the impact of having a parent with schizophrenia and the impact IFS (internal family systems) therapy had on helping me work through a lot of the challenges this has caused over the years.
This podcast is another step I'm taking in reducing the stigma associated with mental health conditions like schizophrenia.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's episode, Brad & I break down the 4 step habit framework from James Clear and how we use it with clients in the program.
These are the top 4 reasons I see people fail to build better habits:
- Making their new habits too difficult.
- Lack of patience with changing habits
- Quitting, instead of restarting when they mess up.
- Not following a framework to build and break habits.
Every habit follows these 4 steps:
- Cue
- Craving
- Response
- Reward
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's episode, I interview one of my awesome online clients Nicole Bichelman.
Nicole has gotten some incredible results already in the program and I wanted her to share her story as she is incredibly busy. She runs her own business working with kids with autism, has staff to look after, and is a mom so she is super busy!
We pulled things back to basics and really got her to focus on the most important areas. 1st it was getting her time back with planning her days and routines. She was doing this for her staff and job but not for herself.
She's now working on higher-level strength work like back squats and deadlifts along with cool skills like handstands.
She shares some excellent advice on show she fits things into her busy schedule, how she's boosted her energy and the biggest changes she made to drop 13lbs in 8 weeks!
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
On today's episode, I got to sit down with Andrew Dettelbach and Katie Goss from Whealth who in my opinion create some of the best content online around pain, rehab, and strength training. They blend information and entertainment exceptionally well on a area which can be extremely challenging to navigate for clients.
This is what Whealth help you with:
Pain is hard to overcome. With Whealth, it's simple. Whealth helps you overcome your pain and get your life back. Through our online program, we help you get out of pain with a simple, step-by-step approach. If you are in pain, you may fear movement. You may want to give up on your health. You may want to give up on your fitness. That's where we come in. Whealth helps you overcome your pain and get your life back using evidence-based, cutting edge methods. We've been leaders in this industry since 2016, helping thousands of people all over the world live a life free from chronic pain.
https://spreadwhealth.com/
@Whealth
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
This week myself and Brad talk about how we use fasting as a tool for clients but it's not for everyone and we explain where and when this might be an option for you.
We also chat about the downsides of "too much information" and how certain information can be too specific to actually implement into the chaos of your life.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Dr. Sarah Court, is a Doctor of Physical Therapy, a movement mentor, and a yoga teacher trainer. She's the creator of Quantum Leap Community, a continuing education online mentorship group that helps movement teachers methodically and clearly understand how to work with their more challenging clients while staying within their scope of practice. She also teaches public workshops and teacher trainings internationally, bringing together the worlds of yoga, strength, and neuromuscular exercise. Most recently, she created yoga and movement content for the Headspace meditation app, and a Pain Science con ed course for YogaU Online. She lives in Los Angeles, and splits her time between teaching and clinical rehab work.
To learn more about Sarah, check out her website here.
Sarah's Instagram
Movement logic tutorials
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
This was such an interesting nuanced conversation with Jarlo who is one of the co-founders of GMB Fitness and has been practicing as a physical therapist for over 25 years.
Jarlo goes into detail on how to approach rehab, how to better communicate to clients about their injuries and pain, and how building GMB Fitness has allowed him to greater impact people all over the world.
To learn more about Jarlo check out gmb.io
Check out one of Jarlo's recent articles here.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
This week myself and Brad break down the biggest mistakes we see with nutrition with our coaching clients and the frameworks we teach them so they can sustain them over the long term.
Expect to learn: Why asking "what's the best diet" is a silly question.
Using your personality to decide what approach works best.
Using the 3 levers to avoid dogma with nutrition.
What long-term compliance looks like with nutrition.
My own struggles with disordered eating.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
This week I sit down with Brad who joined my coaching team last year. We dive into the main issues we see with clients in the program and the techniques we use to help them get unstuck.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
On today's episode I got to sit down with Danny from Handsdan.com and @hansdan on IG.
Danny has been coaching for over a decade and we both crossed paths online as we have similar training styles are were both living in Australia. It's been amazing to see him explode on IG over the past 6 months.
He's grown from 5k to 440k followers in that time and is now living the PT dream with plans to travel the world this year with his partner and two kids teaching workshops in Europe and North America.
What's very clear about our conversation together is Danny's main motivation isn't around more followers, it is to help more people with their flexibility and health.
If you're over 40 and want world-class support make sure and reach out to Danny through his website https://handsdan.com/
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In today's episode, I interview one of my awesome online clients.
Aisling crushed the program and really excelled over the 6 months we worked together. She's a busy mom of 2 and an experienced PT based in Dublin. We pulled things back to basics and really improved her mobility, strength, and technique.
She's now hitting much better form in chins, dips, false grip ring work and squatting. She shares some excellent advice on scheduling her workouts each week to ensure she can stay on top of being a busy mom and coach.
To check out more about Aisling, she's active on IG here @aislingleespt
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Timothy is a busy guy in his 40s who works in tech and is based near Washington DC. He did some self-paced programs for 2-3 years but started getting a lot of issues with his shoulder. It got to the point where he couldn’t do most upper movements and was completely lost about how to fix his issue. He never felt he was able to get very far on his own when it come to balance work and more challenging bodyweight moves. He was skeptical about rehabbing the shoulder at times because it was an issue for over a year. He was starting to think that it might just be that way forever. “My biggest breakthrough was when i was on a walk with my cousin and we came to a pullup bar. I decided to try and do one and was able to do a solid pullup all the way to the top and fully hang at the bottom with control. I’d never done this in my life! Now I was able to do this pain-free. I wasn’t able to put my arm over my head a months before without pain so this was a huge change for me. I’m now the strongest I’ve been in my life.”
Timothy was also a lifelong chronic insomniac and the program fixed his sleep with a proper evening routine and schedule to his days. He could see this becoming a health issue long term so is delighted about these changes too. “I’ve gone from sleeping 4-5 hours to 7-8 hours a night. I feel a huge difference, I no longer feel tired in the afternoon and need to nap. I wake up and feel ready for the day be it my job or to go for a run.” When I asked Timothy who he’d recommend the program to he shared the following: “I wish I found a program like this before I started instead of bumbling around with youtube videos for the first 2 years. If you’re new to fitness, you’d benefit immensely from a program like this and of course, if you have an injury, it’s an obvious choice.”
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
"You don't need results tomorrow, you need them forever" - Charles Quintas.
Charles was worried he wouldn't be able to stick to the program or follow it 100%. He was worried it wouldn't be tailored to him. Something that wouldn't adjust to him as he progressed.
He found the coaching around identifying bad habits and actually replacing them instead of feeling like a terrible peson. Mindfully pluggng something in that works was super powerful. "Also understaning that I shouldn't be perfect at stuff when i first try them. This mindset training helped a ton as in the past my inner critic would cause me to quit if I felt uncomfortable doing a movement. I'm much better at showing up consistently and much kinder to myself on the difficult days".
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Lars Willemse aka @LarsNFT deep dives into how NFTs work and how he purchased his own apartment in Bansko, Bulgaria, without a mortgage using an innovative approach with NFTs.
To learn more about Lars...
check out his Twitter here.
Check his website here
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Working with men for over six years in the criminal justice system, Matt has helped clients with some of the most difficult situations life has to offer. He is not afraid to jump into difficult conversations, and draws upon his experience and skills from the prisons and courts to support his belief that all humans deserve respect and support. At times, Matt uses a direct and sometimes challenging approach that intends on supporting and guiding men to achieve the kind of person they want to be.
To learn more about Matt, check out his website.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Patrick Ryan II is a fitness coach based in the US who helps millennial couples lose 20lbs without counting calories so they can break generational health curses and not end up like their parents.
To learn more about Patrick, check out his IG
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Frank Benedetto's mission is to revolutionize healthcare by inspiring thousands of clinicians to launch niche-based, direct-to-consumer businesses outside the traditional medical system. And he’s walked the walk by building and selling a multi-million dollar direct-to-consumer practice with 5 locations in under 5 years from 2015-2019. While also founding a business incubator in 2020 which made 1 million in its first year in business. Frank’s driven by a series of life-changing events, including watching his Dad die of a heart attack at age 64, which he feels would never have happened if the medical system was reimagined.
You can find Frank on... Instagram: https://www.instagram.com/frank_bened...
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
With a background as an elite triathlete and coach, Katie has translated her experience working in high performance sports into developing high performing leaders and teams for clients across a wide range of industries including professional services, higher education, financial services, telecommunications, energy and resources, public sector, health, defence and retail.
She has worked with many of Australia’s largest and most iconic institutions and organisations to impact transformational change through their leaders and teams. Katie is an experienced Leadership and Human Capital consultant with 15 years of experience as a Partner with Grant Thornton and a Director with Deloitte Consulting.
Learn more about Katie here
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Dean is an ambassador to the digital nomad lifestyle, and a remote work advocate.
Working remotely since 2014, he has traveled to more than 100 countries since, and doesn't plan to stop.
Founder of Digital Nomads Israel, a 35,000+ members community, dedicates much of his time to help individuals, businesses, and governments to adopt and adapt to the future of work.
Nowadays you can find Dean on stages around the world, speaking his ideas and grand vision for remote work, and inspiring many to say YES!
Some call him "The King of Digital Nomads", and he is totally ok with carrying this title.
Check out Dean's website here. To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
In this episode, my client David shares his experience after 4 months in the program having lost 10kgs without dieting and dramatically improving his strength and mobility in his 50s.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Jenn Pilotti is a published author, an educator and has been coaching since 2002.
She is a rare breed in the fitness industry and has an exceptional knowledge base from a practical and theoretical standpoint.
We talk about how her career has evolved, common issues she sees clients get caught with, her writing process that has led her to write 3 books to date and much more.
You can learn more about Jenn at her website.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
This week I'm excited to share my client Sebastian's story with you all.
Sebastian was doing a lot of things correctly but after 6-7 years, his goals of gaining lean muscle mass were going nowhere.
We set a plan to gain 4 kgs of muscle over the 12 months of the coaching program. After 8 weeks Sebastian has added 2 kgs of muscle mass!
This episode is a great example of what happens when you cut out all the noise and focus narrow and deep in the direction of your goals.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
I really enjoyed talking to Dave about his results in my online program. He's in his late 40s and felt he needed a change after the lockdowns.
He also joined the program when he was in the midst of moving interstate from Canberra to Cairns
Dave shares how he managed to overcome a shoulder injury, move his family and work, and how the program helped him build physical autonomy and drop 7kgs.
His mindset changed and he started building movement into his life. He also shares how when he needed it, his body supported him to run and cycle to support his families' needs.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/coaching/.
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Ray is also a GMB Fitness trainer and Pilates instructor based in Philadelphia, USA.
Ray spent his work career in IT and has recently transitioned to full-time coaching at 58!
He has struggled a lot with shoulder issues over the past few months and shares how the program has helped rehab his shoulder and allow him to pursue more challenging movements pain-free.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/coaching/.
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
After over 11 years of coaching clients, it's the way to navigate failure and challenges that are the most powerful marker of success.
This episode covers how I teach mindset and self-compassion so clients can better navigate challenges and stay on track long term.
To learn more about my coaching programs you can check out the information here.
To join my Free Facebook community Mobility Mastery. Click the link below.
Mobility Mastery - Facebook community
Jonny Landels is a nutrition and health coach from Next Step Nutrition who also runs the Next Stop Espresso podcast.
I really enjoy Jonny's client-centred approach to nutrition coaching. We cover the confusion around good vs bad foods, polarization in the nutrition industry, changing opinions with coaching, and much more.
To learn more about Jonny, check out his website Next Step Nutrition or his podcast next step espresso.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/coaching/.
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
This episode maps out the exact steps I take with all new clients.
We focus on creating more time and structure for their weeks by planning their days & weeks. We also focus on their AM/PM routines.
To learn more about my coaching programs you can check out the information here.
To join my Free Facebook community Mobility Mastery. Click the link below.
Mobility Mastery - Facebook community
Just before his 39th birthday, Allan Misner had a wake up call. While vacationing at a tropical resort, he tried to play volleyball, but got too tired to stay in the game. Once an athlete, he had let himself go as work stress, a toxic relationship and, frankly, poor health choices had gotten him to well over 250 pounds. As he sat on the beach, the water lapping at his feet, he realized he needed to make a change and decided to improve his lifestyle and reclaim his fitness.
Over the next eight years, he rode countless waves of wellness and fatness. It was this rollercoaster ride that made him realize that a decision wasn’t enough. So, one day, while lying on the bed of a hotel room, hung-over and fat again, he made a commitment to his health and well-being.
Today, Allan Misner is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and a Functional Aging Institute (FAI) Certified Functional Aging Specialist. He is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40. He is also the host of the 40+ Fitness Podcast, for which he has interviewed hundreds of health and wellness experts with a wide range of specialties.
https://40plusfitnesspodcast.com/
https://40plusfitness.com/
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/coaching/.
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Josh did some serious damage to his knees and was repeatedly let down by doctors when he asked for help.
After doing months and months of research he reached out and with the program, he completely rehabbed his knees and dropped 10kg of body fat along the way.
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/coaching/.
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Dave and myself have been working together for almost 2 years and he's gotten exceptional results.
He's dropped over 10kgs, build lean muscle and has increased his overall functionality in that time.
The biggest thing is that he's built a foundation of health that will give him many more years of activity and autonomy as he moves into his 60s, 70s, and beyond!
To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/coaching/.
To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU
Super excited to share today's episode with you all. Kaye (70) and Janet (60) are Melbourne-based sisters.
Kaye approached me over 4 years ago and asked me to teach her handstands. A year later her sister Janet joined in for the ride.
They are now doing handstands and other impressive bodyweight skills like skin the cat and chin-ups.
What's most impressive about both Kaye and Janet's success is the level of strength and skill they have both attained is higher than many men in their 20s!
If you are interested in hearing more about building long-term strength and skill into your 60s & 70s this is an episode to listen to.
To learn more about my coaching programs click here.
To join my free community and get access to free mobility and bodyweight workouts click here.
Keegan Smith is one of the most interesting guests I've ever talked to. He has succeeded at the highest levels in professional sports and coached the Sydney Roosters in 2013 which included Sonny Bill Williams. He has mentored world class coaches like Ben Patrick and runs the ATG for coaches program.
He also runs uncommonsuccess which teaches people all around the work to become smarter, richer & stornger.
We cover how he got into the fitness industry, finding talent, moving from Australia to Motenegro, investing in Crypto, building villages and much more!
You can learn more about Keegan on Instagram @atgmentor
After 11 years of Ultimate Frisbee at an international level. Phil became known as “that injured guy” as he could never seem to get his body right, despite near-endless treatments with varied health professionals.
This frustration sparked a passion in him to understand successful athletic performance.
Phil holds a Diploma of Remedial Massage, an Exercise and Sports Science Degree, and a Doctor of Physiotherapy and runs https://adpt.physio/ in Sydney.
He has been very fortunate to work with and learn from incredible strength coaches at Unity Gym and with Sebastian Oreb (AKA @AustralianStrengthCoach) at Base gym which has given him a level of practical knowledge that so many physios lack
He is also working on a project with Trish Wisbey – Roth called The Physio Accelerator.
To learn more about Phil check out his website https://adpt.physio/
To join my free online community and build a strong lean and pain-free body join Mobility Mastery here.
Find our more about Ronan's work at https://breathwaveireland.com/
You can also find Ronan on Instagram at http://www.instagram.com/breathwaveireland
Strongly recommend you join his Wednesday evening sessions.
To learn more about my over 30s men's coaching program visit www.conorosheafitness.com
This week I'm sharing my client Ed's results. Ed is a busy business owner, dad and husband so plenty of excuses to not get results.
He has implemented the information from the program and has knocked it out of the park.
His results are the quickest I've seen in the program to date so really proud of the work he's put in.
We go through what Ed has done to get such effective results and some of the benefits he's experienced away from his training sessions too.
To learn more about how I coach guys over 30 to get strong, lean, and pain-free without wasting hours at the gym each week, check out https://www.conorosheafitness.com/
Dr. David Coleman is a clinical psychologist, specialising in working with children, teenagers and their families with over 20 years experience. He's also Adjunct Associate Professor in the School of Psychology, UCD.
The heart of his work is his clinical practice and he meets with children and teenagers with a whole host of psychological issues ranging from anxiety, to self-harm, bullying, social isolation, school related difficulties, family conflict, challenging behaviour, abuse related trauma, coping with chronic medical issues and sometimes work exclusively with parents on their parenting of their family.
He has become best known in Ireland as the presenter of numerous hit TV series on RTE, including '21st Century Child', 'Families in Trouble', and 'Families in the Wild'. David also contributes regularly to the national radio shows, writes a weekly column for the Irish Independent, and has authored three books.
To learn more about him, visit his website davidcoleman.ie
To learn more about the coaching I do with guys over 30, visit conorosheafitness.com
Today I'm sharing my client Sean's story. Shaun is a 50+ busy dad, husband & clinical psychologist based in Townsville, Queensland in Australia.
He reached out to get help with nagging injuries, aches, pains, and lacking flexibility.
He has gotten amazing results over the 12 months we were working together.
The best part of this is Shaun is now fully autonomous around his own training now and has the skills to continue working alone.
If you'd like to learn more about my coaching programs you can check out www.conorosheafitness.com
Nigel Dugdale runs the popular @limerickcitybiz account on Twitter and is involved in creating a liveable, attractive & ambitious Limerick city.
He also runs the Posterity podcast.
To learn more about staying strong and pain free check out @conorosheafit
Graham Tuttle @thebarefootsprinter on Instagram has been putting out exceptional content over the past few months.
If you want to build strong and pain free lower body, I strongly recommend you check out Graham's work.
Check out his Ready to run program here.
And to see what I'm up to on Instagram you can follow me @conorosheafit
A lifelong martial artist and former schoolteacher, Andy’s deeply concerned with autonomy and fitness education.
As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of.
Check out gmb.io to see their awesome programs.
Super excited to share my client Matt Garces' story with you all.
Matt was in a frustrating cycle of getting repeated injuries despite feeling motivated to train each week.
He was considering surgery and felt his body was unfixable. Fast forward to the current day, Matt has just turned 30 and is feeling his strongest.
He has rehabbed chronic shoulder, elbow, and ankle injuries and is now able to live his life on his terms with fitness and his lifestyle.
If you are in a frustrating cycle of injuries and want help out of this cycle I'm currently enrolling for my signature online program, The Strong For Life Blueprint.
This is specifically for guys over 30 who want to get strong, lean, and pain-free without wasting hours at the gym each week.
You can apply through this link. https://www.conorosheafitness.com/contact/
For more information about my programs and previous client results, you can check them out here. https://www.conorosheafitness.com/coaching/
This is an interview with my client Andrew Gow based outside Canberra, Australia. Andrew and I have been working together for almost three months and he's made some massive shifts both physically and mentally.
P.S. I am currently enrolling for my signature online program, The Strong For Life Program. This is specifically for guys over 30 who want to get strong, lean, and pain-free without wasting hours at the gym each week. To apply, fill out this form https://www.conorosheafitness.com/contact/
To learn more about my online coaching programs and other clients' results click here https://www.conorosheafitness.com/coaching/
Nick Pags, Growth Mindset Expert, Certified Behavioral Change Specialist and Inspirational Live Coach, understands the desire to change, why you don’t, and the mindset shifts needed to find success – in any and all areas of your life.
Applying the motivational skills he’s used as one of NYC’s top personal trainers and group fitness leaders, with his behavioral change training, he has inspired thousands of individuals – from peers in the coaching space to elite C-Suite executives – to unlock their own potential.
His gift? He naturally provides a unique mix of high-energy coaching and empathetic listening to create a space for self-discovery that is as profound as it is exciting.
Throughout his private and group coaching, live-events and corporate speaking, he’s afforded his clients the opportunity to break through their old ways of being, rewrite the mental patterns that don’t serve them, and truly embrace their limitless potential to live out their most abundant lives.
You can learn more about Nick on IG: iamnickpags
or email him here Nickpags@nickpagsllc.com
Growing up, Eduardo experienced various styles of training including wrestling and gymnastics leading him to a passion for fitness. Now he trains at home showing others how to use minimal equipment to become strong and flexible.
You can check him out on Instagram @eduardo_orihuela_
and his website All around fitness
Jonathan Goodman is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family. Please follow him on Instagram at @itscoachgoodman
Vik is a movement coach based in Sydney Australia.
I've been following him for a number of years now and love his approach to training and the integration of strength, mobility, and play.
He is a beast himself and in this episode, we go deep on programming. Highly recommend this to other coaches and to those of you interested in learning more about his why around programming.
You can check out Vik on Instagram @vik_hawkley and his website https://anatomyinmotion.com.au/aim-academy/
Chris McMahon is a Health and Mindset Coach helping men and women create long-lasting habits that result in healing their relationship with food, getting stronger, and moving pain-free.
He truly believes the feel is more important than the look,and it all boils down to the relationship with food, fitness, and mindfully moving through life. Chris is based out of NJ, and his decade of coaching experience has taken him across the United States and Europe.
When he's not coaching, you can find him enjoying a double shot of espresso and running around making memories with his family.
You can learn more about Chris on Instagram
Want to learn more about building a strong pain-free body and mindset?
Join the Mobility Mastery Facebook Group
Rowan Smith, the founder of Summit Strength, is one of the world’s only specialist hiking coaches. With over 10 years of experience as a Personal Trainer, Rowan coaches hikers from across the globe, creating 100% tailored coaching.
He targets individual’s physical and mental strength, with clients fulfilling bucket list adventures such as Everest Base Camp, Kilimanjaro, the Pacific Crest Trail and many more. On the podcast we talk about his journey to becoming a professional hiking trainer, his approach to training day hikers to professional backpackers, how to deal with pain on the trail, and how to get proper training — even without mountains nearby.
Check out Rowan's podcast here
Mark Tregilgas (Coach Tregs) is the founder of https://www.30plusmensfitness.com/ and currently resides in the Vale of Glamorgan, South Wales with his partner Sarah, his dad, two sons and two dogs.
Get his book here: https://www.amazon.com/dp/B09LMRV1BQ His passion and love for his work continues today through one-to-one private coaching in Cardiff, his bootcamp and his online business.
He is also head coach and assistant coach with his sons Under 8 and Under 10 football teams respectively.
When he is not working online or training clients, he dedicates his time to coaching kids and organising teams for matches each weekend.
---------------------------------------- Want to learn more about building a strong pain-free body and mindset?
Join the Mobility Mastery Facebook Group
Zak's passion for fitness started when he realised that just focusing on image-based goals was not everything.
His back injury at 23 changed his approach and since then he's come across multiple little injuries that held him back from feeling and performing at his best.
That’s what sparked his passion and love for rehab, mobility and performance.
After spending years educating and learning from some of the best in the field of rehab, mobility and performance he wants to help as many individuals improve overall function, create better movement, assist with recovery and health with a positive mindset mixed with a fun and balanced lifestyle.
You can learn more about Zak on Instagram @zg_lifestylemovement or through his website https://www.zglifestylemovement.com/
Ryan runs poundcake fitness which offers a different approach to coaching. He uses a lot of humour in his content and has a podcast called the F.A.R.T podcast!
To learn more about Ryan, check out his website https://poundcake.fit/
Josh Hillis helps people beat emotional eating and finally hit their body composition goals.
He puts research and coaching experience together to create cutting-edge weight loss systems.
Those cutting-edge weight loss systems show up in his books, workshops, and coaching.
Using a skill-based (not diet-based) approach allows people to create a new relationship with their bodies and with food, and get results that have previously never been possible.
His newest book is Lean and Strong: Eating Skills, Psychology, and Workouts (2020). In the works is a yet-untitled emotional eating book (2023).
He is the creator and head coach of GMB Fitness’ Eating Skills program.
He's been writing at joshhillis.com, since 2007. He's also written for Strength Matters Magazine, and has been quoted or featured in Experience Life! Magazine, The Denver Post, Los Angeles Times, Men’s Health, and USA Today.
He currently attends Metropolitan State University of Denver, and is doing a thesis on contextual behavioral science and emotional eating. He won the psychology department’s “Promising Teacher Award” for his work as a TA.
He has been a personal trainer since 2004. He also writes, fixes, and fact checks questions for the National Academy of Sports Medicine’s Personal Trainer Certification Exam.
Ryan Hurst is the head coach and co-founder of GMB Fitness. His mission is to show everyone that you can define your own fitness as a sustainable and enjoyable part of your life. I'm lucky to be able to call Ryan a coach and mentor and have learned a ton from him over since I went through the GMB apprenticeship in 2016.
With many years of experience in strength and movement coaching, Ryan makes sure that everything they do at GMB puts health first and gets results. He holds black belts in Kendo, Judo, and Shorinji Kempo, a purple belt in BJJ, and practiced 10 years as a competitive gymnast.
He is married with two children and has lived in Japan for over 25 years.
Ryan has devoted his life to coaching others in strength and movement, but always lets his philosophy of “training for a healthy life” lead the way. He is a father to two young children, and the most important thing to him is to be able to play with them without pain or fear of injury.
www.gmb.io