The Nikafit Podcast: Recent Episodes
Nikafit Studios
Discussing all things health, fitness and everything in between, with the coaches of Nikafit Studios
in todays episode Coach and co-owner Katy explains how our 6 week challenge will be running and talks about how we have opened it up to non-members too.
This challenge will be helping to raise money for Crumlin Children's Hospital.
For more information and if you would like to join this challenge to help with some extra motivation to help you achieve your health and fitness goals click the link below for our website
https://www.nikafitstudios.ie/
On this weeks episode Jack Ryan talks about how to train smarter and harder.
He talks about the methods we use at Nikafit Studios and how beneficial they can be to get the most out of each of your training sessions.
Jack helps us understand the importance of volume, intensity and frequency.
For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Today on the podcast Katy talks to us about carbohydrates, fats and what roles they play in our diet and lifestyle.
Katy also talks to us about how your can find your maintenance calories and what your next step would be if you have a body composition goal.
For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Today on the podcast Katy and Jack talk to us about the importance of protein in our diets.
They give easily digestible information on how to increase the protein in our daily food intake and why it is so important for health, body composition and general satiety.
For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Today on the podcast Jack and Katy speak with Fiona Brennan; clinical hypnotherapist and author of The Positive Habit and The Self Love Habit.
Fiona talks to us about the methods she uses in her work and has written about in her books. She teaches that building habits can help your mental wellbeing and improve any problems you may be dealing with around anxiety, self-love, emotional eating and public speaking.
Fiona is a mental health expert on Today FM, a TEDx speaker and an ambassador for positivity in the media.
For more information on Fiona Brennan and her books click the links below
https://thepositivehabit.com/
https://thepositivehabit.com/the-positive-habit-book/
https://thepositivehabit.com/the-self-love-habit-book/
For any information on Nikafit Studios check out our website
https://www.nikafitstudios.ie/
Hosts and coaches of Nikafit Studios Katy Tanham and Jack Ryan talk about some of the myths or misconceptions around fat-loss and muscle building.
They cover topics like spot reduction, toning and knowing your calorie target.
They also talk about the importance of strength training if you really want to improve your body composition and understanding the education behind everything you are doing to achieve your fitness goals
For more information on Nikafit Studios follow the links below
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Today we have Garth Devlin on the podcast. Garth has been a member with Nikafit Studios for nearly 1 year and has already made such huge progress with a weight-loss of 24kg.
Katy, Jack and Garth talk about the journey of training and make note that behind such a huge weight-loss there is so much more that has transformed during that time.
For more information on Nikafit Studios
https://www.nikafitstudios.ie/
and our community check us out on social media via the links below
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Hosts Jack and Katy chat with Rob Evans today on the podcast. Rob is a mountain biker, mountain climber, member of Nikafit Studios and what some might call an adrenaline junky. Well known at Nikafit as force to be reckoned with, especially when it comes to MEP challenges. Rob tells us about his life, the work he does, his hobbies and his life experiences.
Hosts and coaches Katy Tanham and Jack Ryan chat with Brian Pennie on today's episode.
Brian is an author, speaker, PhD candidate, university lecturer, and life-change strategist. He talks with us about his story and how he now helps people understand that change is possible.
We talk on topics of coping with anxiety, addiction, human behaviour, the power of gratitude and mindfulness.
For more information on Brian Pennie check out these links below:
https://www.brianpennie.com/
https://www.instagram.com/brianpennie78/
https://www.facebook.com/brian.pennie
For more information on Nikafit Studios check out our website and social media:
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Today we have Jack Ryan and Shane Walsh (head coach and general manager of Nikafit Studios Kilcoole) on the podcast talking about our 5 strength fundamentals at Nikafit.
They talk about the Deadlift, Squat, TGU, Push-up and Chin-up and why we use them in our programme. They discuss what can help you at understanding or improving these exercises in your own training and why they are our fundamental movements.
For more information about Nikafit Studios follow the link below for our website
https://www.nikafitstudios.ie/
and our social media
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
We loved this uplifting conversation with friend and member of Nikafit Studios; Joey Von Meding. Joey is a fun seeking, film maker and all round positive guy (and other half of Roberta Von Meding). He has had a huge transformation on his journey with Nikafit so far but also speaks about his life, what he enjoys and what he is inspired by.
For more information on Joey and the work he does follow the links below
https://www.instagram.com/thewonderbrothers/?hl=en
https://www.instagram.com/jvmeding/?hl=en
Today Katy chats with Nathan Astbury a friend and member of Nikafit Studios.
Nathan spent some of his formative years in the military and talks about his past experiences, what he learned and then what brought him to Nikafit.
Nathan's fitness and health journey is very inspiring. He proves that any of us can transform ourselves with the right education and support. Consistency and commitment is what makes the difference.
Today we chat with Roberta Von Meding a member of Nikafit Studios
and founder of Mums & Tots Magazine.
Roberta shares her journey of creating her business along side her pregnancies and how she manages to juggle spending quality time with her family, training at the gym and running a magazine.
For more information on Mums & Tots Magazine check out their instagram page below
https://www.instagram.com/mumsandtots/?hl=en
Owner of Nikafit Studios -Katy talks to us about our online coaching platform.
As well as training members from two gyms in Wicklow, we provide a personalised online coaching experience. Now you can train with Nikafit from wherever you are in the world!
For more information on our online coaching check out the link below.
https://www.nikafitstudios.ie/online-personal-training
We are so excited to be back in the gym!
Katy Tanham; co-owner and head of nutrition at Nikafit Studios gives you some great tips to focus on and tools to help you with getting back into your gym routines.
For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.facebook.com/NikafitStudios
https://www.instagram.com/nikafitstudios/?hl=en
Jack and Katy get the opportunity to talk with Patrick McKeown about his experience, work and expertise in The Oxygen Advantage and nasal breathing.
McKeown was a chronic asthmatic who suffered from regular wheezing and coughing for more than twenty years before he discovered the Buteyko Method. After mastering the method, he has been completely free of symptoms, as well as medication, since the late 90s. Today, McKeown is a qualified practitioner after training with Professor Buteyko, the originator of the method.
Patrick talks passionately about his 20years experience in learning and becoming a practitioner in nasal breathing and how it can benefit so many peoples lives. Patrick talks about how it can improve anxiety, depression, sleep quality, performance and so much more. He shares his work and practice on being present and how for so many years of his life he wasn't present in each moment.
Patrick shares some exercises with us that you can follow along while listening.
To buy Patrick's book click the link below
https://oxygenadvantage.com/oxygen-advantage-book/
To find our more about Patrick McKeown click the link below
https://oxygenadvantage.com/patrick-mckeown-3/
to find out more about Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Patrick Ryan is a member of Nikafit Studios and owner of The Firehouse Bakery in county Wicklow. Patrick talks about his passion of baking bread and running his own business. Jack and Patrick chat about work/life balance and bond over baked goods.
Check out Patrick's Sourdough Tutorial on youtube via the link below
https://m.youtube.com/watch?v=2FVfJTGpXnU&feature=youtu.be
To view his website http://www.firehouse.ie
and to check him out on social media follow @firehousebread
Terri Brannigan is a member of Nikafit Studios and currently lives a very healthy and active lifestyle but this hasn't always been the way for Terri. She shares her story with us and the challenges she has had to overcome with crohn's disease. Terri's attitude to life and her determination is inspiring. Her story is one that so many can benefit from in regards to not letting adversity prevent you from achieving your goals and living your life in the way that you want to.
Jack gets to sit down with Niall Mullen the co-owner of Nikafit Studios. Niall shares his experience about starting up a fitness business. They talk about the ups and downs, what drives him to keep going and growing the business.
To find out more about Nikafit Studios the link to the website is below
https://www.nikafitstudios.ie/
for instagram
https://www.instagram.com/nikafitstudios/?hl=en
for facebook
https://www.facebook.com/NikafitStudios
In this episode Jack catches up with Mel McDermott of Galz Gone Wild. Mel tells us about her background and why she started up her community for women like her. She gives us tips and tricks for the novice or experienced hikers and walkers.
Galz Gone Wild reconnects women with nature and the outdoors through weekly hikes, adventures, getaways, workshops and events all across Ireland.
Some resources and trails Mel Recommends are listed below..
Long distance hikes use Hiiker https://hiiker.app/
For forest trails use Coillte https://www.coillte.ie/
For day hikes use Irish trails http://www.trails.ie/
Some of Mel's favourite trails in Wicklow;
Vartry reservoir
Devils Glen
Trooperstown hill and forest
Lough Bray- (only to be attempted by experienced hikers and people without a fear of heights. Requires some scrambling)
In Dublin ; Lead Chimney Mines
West Coast Achill Island; The Valley Loop, Croaghaun Sea cliffs Hike and Minaun Cliffs Hike
For more information on Galz Gone Wild check out the website below
https://galzgonewild.com/
Instagram page https://www.instagram.com/galzgonewild_/?hl=en
Youtube channel https://www.youtube.com/channel/UC-1q3lNhvdj9k4qBIUH3JWQ
For more information on Nikafit Studios check out our website below
https://www.nikafitstudios.ie/
and social media below
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
Katy gets to sit down and chat with Niamh Fortune a close friend and client of Nikafit Studios.
Niamh got diagnosed with Non- Hodgkin's Lymphoma in 2017 at the age of 31. She talks about her journey of being diagnosed and her treatment. The emotional impact and physical impact it had on her and her loved ones. Niamh's story is truly inspiring and brave.
Katy and Jack got the opportunity to chat with Sleep expert Dr. Neil Stanley.
They discussed topics regarding sleep routines, sleep deprivation, circadian rhythms and lifestyle factors that can impact our sleep. Neil gives us some great information and education surrounding sleep and tips on how to improve our sleep patterns.
Dr. Neil Stanley is an Amazon Best Selling Author of the book 'How to sleep well'.
For more information on Dr. Neil Stanley check out his website
http://www.thesleepconsultancy.com/
For more information on Nikafit Studios check out our website
https://www.nikafitstudios.ie/
and social media
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
In this weeks episode Jack got the chance to chat with Paul Dermody about being a personal trainer, what his approach to helping his clients is like and how developing a life through training, nutrition and living a balanced life means to him.
Paul is a personal trainer and host of The Paul Dermody Podcast.
For more information on Paul Dermody check out his social media and podcast
https://www.instagram.com/pauldermodypt/?hl=en
https://mindfullyfitintelligentlyactive.libsyn.com/
For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
This is part 3 of the Training 101 series. Head Coaches of Nikafit Studios; Jack and Ian continue their discussion on resistance training and how a well designed training programme can help you get the results you want but also, considering the current situation we are in of Lockdown in Ireland; how you can get the most out of training from home.
For more information about online training, our coaches and anything regarding
Nikafit Studios you can check out the website below
https://www.nikafitstudios.ie/
and for Nikafit Studios social media:
instagram https://www.instagram.com/nikafitstudios/?hl=en
facebook https://www.facebook.com/NikafitStudios
twitter https://twitter.com/nikafitstudios?lang=en
This is part 2 of the Training 101 series. Head Coaches of Nikafit Studios; Jack and Ian continue their discussion on the principles of resistance training and all the benefits.
In this episode they give very valuable facts and information about how resistance training can help you with weight loss and bust any myths that you may have heard regarding training.
For more information about Nikafit Studios you can check out the website below
https://www.nikafitstudios.ie/
and for Nikafit Studios social media:
instagram https://www.instagram.com/nikafitstudios/?hl=en
facebook https://www.facebook.com/NikafitStudios
twitter https://twitter.com/nikafitstudios?lang=en
In this weeks episode Jack chats with Coach Ian from Nikafit Studios about Training 101 and the benefits of strength training.
This is part one of a three part series so don’t forget to tune in to the follow up episodes.
For more information on Nikafit Studios check out our website via the link below
https://www.nikafitstudios.ie/
or check out our social media
Instagram:
https://instagram.com/nikafitstudios?igshid=10w2zrzoq3ti3
Facebook:
https://m.facebook.com/NikafitStudios/
Twitter:
https://mobile.twitter.com/nikafitstudios?lang=en
Katy gets the chance to chat with Dr. Michelle Hone of The Fit Clinic. Michelle talks about how her team helps women in restoring hormonal imbalances, conception and pregnancy, digestive issues, relationship with food and body composition.
For more information on The Fit Clinic click the link below for the website
https://www.thefitclinicnutrition.com/
and social media
https://www.instagram.com/thefitclinic/?hl=en#
For more information on Nikafit Studios click the link below for the website
https://www.nikafitstudios.ie/
and social media
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
On this weeks episode Jack continues his chat with Katy about accountability coaching, how Nikafit helps to educate their clients and understanding diets.
For further information on Nikafit Studios visit the link below for our website https://www.nikafitstudios.ie/
and social media
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios
In this weeks episode Jack Ryan and Katy Tanham delve into some of the specifics of nutrition.
This is Part One of this topic and they chat about easily digestible information regarding calories and macros.
For more information on Nikafit Studios click on the link below for their website
https://www.nikafitstudios.ie/
and for their social media click below for their instagram, facebook and twitter
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios/
https://twitter.com/nikafitstudios?lang=en
Host Jack chats with Coach Brian about his experience working with kids.
Teaching them to move, coaching them in fitness and developing their physical abilities.
Nikafit has a plan to give children access and help start or enhance them at a young age learning the fundamentals of movement.
To find out more about Nikafit Studios check out the website by clicking the link below
https://www.nikafitstudios.ie/
or to check out our social media
https://www.instagram.com/nikafitstudios/?hl=en
Host Shane Walsh chats with Coaches Katy T, Katie V, Danielle and Saoirse about their journey to becoming personal trainers;
what they have learned from their experiences in accountability coaching,
how female clients may be affected by their menstrual cycles
and what tracking their cycles can do to help them with their training.
For more information on Nikafit Studios click the link below
for our website: https://www.nikafitstudios.ie/
or
for our social media: https://www.instagram.com/nikafitstudios/?hl=en
For our coaches from today you can look them up on instagram in the links below
https://www.instagram.com/shanew93/?hl=en
https://www.instagram.com/katieverbo/?hl=en
https://www.instagram.com/dkeaneyfitness/?hl=en
Host Jack gets a chance to chat with Niall and Katy the owners of Nikafit Studios.
They talk about where it all began, the journey of their fitness careers and how they started building and then expanding their business alongside growing their family.
Katy and Niall's passion shines through this conversation as we get to know them a little deeper.
For more information on Nikafit Studios click the link below for the website
https://www.nikafitstudios.ie/
and the link below for their instagram business page
https://www.instagram.com/nikafitstudios/?hl=en
Host Jack chats with Coaches Shane and Jack about their training preferences, becoming fitness professionals, training while working as a Coach and why we do what we do at Nikafit Studios.
For more information on Nikafit Studios click below for the website
https://www.nikafitstudios.ie/
to find out more about Jack, Jack and Shane click below for their instagram profiles
Jack Ryan https://www.instagram.com/lifting_jack_/?hl=en
Shane Walsh https://www.instagram.com/shanew93/?hl=en
Jack Saunders https://www.instagram.com/jackyjackjack/?hl=en
Host Jack chats with Coaches Ian and Danielle about their vegan and vegetarian lifestyles. They talk about their lives, how they became vegan/vegetarian and how they make that suit their lifestyles as personal trainers.
For more information about Nikafit Studios click the link below for the website
https://www.nikafitstudios.ie/
For more information on the coaches click below for their instagram profiles
Jack Ryan https://www.instagram.com/lifting_jack_/?hl=en
Danielle Keaney https://www.instagram.com/dkeaneyfitness/?hl=en
Ian Foster https://www.instagram.com/fosterian95/?hl=en