The JCC Podcast: Recent Episodes
Josh Cowan Conditioning
This podcast will be primarily about health and fitness. However, I will be discussing and analysing our mentality and mindset in depth. I will be bringing guests on the podcast, to see how they have dealt with certain highs and lows of their life. What they felt and the emotions they had.
Great fun recording this one, jam packed with lots of value as always. Any questions, don't hesitate and drop me a DM on IG here
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As discussed, please download the below free resources
How to calculate your calories
The ultimate physique transformation blueprint
In this episode, I discuss 5 key strategies to help coach yourself. Hope you enjoy!
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Delighted to have Brady as my very first in person live podcast! We discussed everything there is to discuss about training and our thoughts on these given topics. The topics were as so:
- Training splits
- Exercise selection
- Free weights vs machines
- Set volume per muscle group
- Rep ranges
- Intensifier preferences
- Internal vs external stimulus
- RIR vs train to failure
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Here is a playbook of how to evaluate your fat loss stall & what changes to make! Hope you enjoy
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6 easy to use tactics, set ups ups and concepts to get you in the shape of your life in Summer 2024!
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Want to build big quads & hamstrings? This is the pod for you!
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Hope you guys enjoy this episode, breaking down tricep & bicep training
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A very requested exercise. As always - I will always deliver what you want!
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Morning team, in this weeks episode I break down the 4 patterns needed to build a big back!
Get Conditioned In 12
Here are my top tips with regards to training, in order to grow a BIG CHEST!
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Morning Guys,
Quick one today on how to increase your gym progress in 6 easy steps. Enjoy!
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Hi guys, in this episode I discuss what supplements I take, what my dosages are & why I take them/ the benefits of using them. Additionally - what I would recommend you taking too.
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A short and sharp episode this week running through 5 key variables which may be leading to a lack of progress for you! If you are a little frustrated with your progress, this is worth a listen!
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This is a huge area of discussion, and one I have often talked about on the podcast. Particularly as summer has come to a close, a lot will be moving into a surplus/ improvement phase, I thought this would be beneficial to record! I hope it helps!
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In this week episode, we discuss my 10 considerations when creating a training plan for my clients. Hope you enjoy!
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Morning, guys! As you can see, this one is all about getting lean in the most productive, healthy & sustainable way possible. Here are my top 5 tips!
To sign up to the Conditioned In 12 transformation challenge & be in with a chance to win €2000 worth of prizes, €500 of that being in cash, sign up below:
https://joshcowanconditioning.ie/conditioned-in-12/
Hi Guys,
If the goal is to build muscle, this is a key podcast to listen to. These are the 5 key tips I run through with clients to build maximal muscle!
Enjoy,
Josh
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In this episode, we are welcomed by an old fried, who needs no introduction - Rob Lipsett.
Rob has made his way through the fitness industry by giving great information, improving his physique, managing his social life and all whilst staying in great shape year round.
So, I thought there would be no better person to have on to give you guys some easy to digest tips & tricks!
Sit back, relax & enjoy!
Make sure to subscribe to the channel - lots of cool content coming your way this year and let me know what you thought about the episode in the comments!
Online Coaching Enquiries -https://1ikfbyu91oj.typeform.com/to/g4YTmutX
Results/ Team IG Page - https://www.instagram.com/team_joshcowanconditioning/?hl=en
My IG Page - https://www.instagram.com/joshcowanconditioning/?hl=en
Join our FREE COMMUNITY - https://cowan-coaching.circle.so/join?invitation_token=f8eaf3fe20a3767c27460572a61ef6c72ea420dc-77e414ae-2d94-4cec-842b-9a7a6858fb53
My Website - https://joshcowanconditioning.ie/
Rob's coaching page - https://www.bygameplan.com/ Fuel cakes - https://fuelcakes.com/
Rob'a youtube channel - https://www.youtube.com/@RobLipsett
Rob's IG page - https://www.instagram.com/roblipsett/?hl=en
Hi Guys,
As I have come to the end of my diet, I thought I would shed some light on these approaches. What they are, how to define them, when to use them & which is better!
Enjoy.
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If you are/ have been in a diet and your fat loss has stalled, this podcast will give you the answer as to why & also what can you do to make sure your fat loss continues!
Make sure you enter our competition to win 12 weeks of online coaching for FREE
We are choosing 2 lucky winners - 1 male, 1 female!
Check out one of the latest posts over at Josh Cowan Conditioning
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Muscle retention in a diet is a very high priority in my books. Here's 7 ways you can optimise it!
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My Youtube
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Struggle to hit your calories every day? Yep... you're not alone!
Here's 7 tips to help you!
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Hi Guys,
Due to the fact I am sick myself, I thought this would be a good topic to run through. This covers what to do in the days leading up to your return to training. Then, what method to select when choosing your training volume/ set up for the first few sessions back!
Hope you enjoy!
Josh
Apply for online coaching here
Instagram here
Youtube channel here
In this weeks episode, I reflect on my 15 month improvement phase. I've discussed 9 key points that I have learned along the way. Hope you guys enjoy!
IG page here
Youtube here
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Hi Guys, Important podcast topic which I discuss daily with my guys & girls. Hope you all enjoy! Apply for online coaching hereSubscribe to my YouTube channel hereSign up to the transformation blueprint FREE video series here
Hi Guys,
Hope you all enjoyed the Christmas period! With it being the start of the New Year, I thought I would provide some value for you guys to work off coming into this year.
This podcast is for:
1) Anyone who has tried before, but fallen off the band waggon the last month or two
2) Anyone who has tried an aggressive diet/ start to the NY and couldn't sustain it
3) Anyone who wants to try to transform their physique for the first time
Any questions - don't hesitate to ask.
Josh
Apply for Jan 2023 online coaching here
Hi Guys,
Back in with a podcast which covers the topic of not having an acute goal to work towards. I discuss what you should focus your attention and energy into if this is the case with you.
Hope you guys enjoy,
Josh
Online coaching enquiries here
IG page here
YouTube channel here
FREE Transformation blueprint here
Hi Guys,
In this weeks episode, we welcome YouTuber, coach & bodybuilder George Osbourne to the podcast to discuss his long term improvement phase. We discuss why he has chosen to do it, his struggles and the result of it. I hope yuo all enjoy!
Josh
Make sure to follow him below:
IG - @georgeosborne12 IG - @georgeosbornecoaching
Youtube - George Osborne
Email - georgeosbornecoaching@gmail.com
Looking to join Team JCC? Hit the link here to apply & book in your free call.
Follow my YouTube Channel here
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In this weeks episode, we have a new special guest in the for pf Diarmuid Cavanagh. Diarmuid works as an online coach, transforming physiques with a big push for health & behaviour changes. He is incredibly intelligent currently studying another degree in nutrition, so I thought he'd be a great person to have on the podcast.
For those of you who have a nutrition, behaviour change related question. here is a link to Diarmuid's client's check in calendly, you can book a call here. This call is a win win for the both of us, you get your question answered and he get new ideas for content creation !
Hope you guys enjoy.
Coaching applications here
YouTube Channel here
FREE Transformation Blueprint here
Hi Guys,
An important topic to discuss today. Hope you find some value in this and implement into your own journey!
Josh
Online Coaching Applications Here
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Hi Guys,
Discussing this a lot this week with my team, so thought it'd be the best time to share! Hope you enjoy,
Josh
Online coaching enquiries here
My YouTube Channel here
Excellent chat with Rob Swaine, an online coach from the U.K on all things fitness myths.
Breaking down why they are myths, is there any method to the madness and the take home points to implement!
Hope you all enjoy,
Josh
Rob's IG - Here
Online coaching enquiries - Here
My YouTube channel - Here
Fantastic chat with our special guest Luke Miller, head coach of No switch Fitness to discuss all things fatigue & how to manage it accordingly.
Also available over on my Youtube channel to watch. Link below.
Check out his IG here: https://www.instagram.com/noswitchfitness/?hl=en
His upcoming seminars are here also:
Hypertrophy seminar - https://store.pre-script.com/products/pre-script%E2%84%A2-hypertrophy-intensive-26-27-march-2022-rotherham-uk
Physique seminar - https://www.noswitchfit.com/product-page/no-switch-x-pro-coach-physique-seminar-1
Hope you enjoy!
Coaching Enquiries - https://joshcowanconditioning.ie/online-coaching/
My Youtube Channel- https://www.youtube.com/channel/UCv00jteEj_xx9FyMj3-99Zg
This is no easy feat but I have provided my top tips that I used in my photoshoot prep to keep a healthy & happy relationship with my partner. Hope you guys enjoy!
Online Coaching Enquiries Here
My Youtube Channel Here
The diet after the diet is always harder. Let's not make it harder on ourselves. So, I have constructed 10 actionable tips to put into practice. Enjoy!
Online coaching enquiries: https://joshcowanconditioning.ie/online-coaching/
My Youtube channel: https://www.youtube.com/channel/UCv00jteEj_xx9FyMj3-99Zg
Hi Guys,
First podcast of 2022 is all about my reflection on 2021 and what I learned from a business/ work, training, nutrition and life/ mindset perspective.
I hope you can all take some value from it!
Online coaching enquiries: https://joshcowanconditioning.ie/online-coaching/
My Youtube channel: https://www.youtube.com/channel/UCv00jteEj_xx9FyMj3-99Zg
Hi guys,
I know this is an area where a lot of people are struggling with right now. Here is my thoughts on how to manage training & nutrition across the holiday period.
Hope you enjoy!
Online coaching enquiries: https://joshcowanconditioning.ie/online-coaching/
My Youtube channel: https://www.youtube.com/channel/UCv00jteEj_xx9FyMj3-99Zg
An important topic to touch on as I know I have struggled with this in the past and I know a lot of you guys will too.
Underrating and or over expending the day of and following day to compensate is a common tool which a lot use, however, this creates a viscous cycle and a poor relationship with food! I will run through some actionable steps to implement for you all.
I will discuss:
Why we use off plan meals?
How to structure the day leading up to them
What options I would advise, if you're in control of location
What options I would advise, if you're not in control of location
What to do the next day
I hope you all enjoy!
Josh
For online coaching enquiries: https://joshcowanconditioning.ie/online-coaching/
My YouTube channel: https://www.youtube.com/channel/UCv00jteEj_xx9FyMj3-99Zg
In this weeks episode we take a deep dive into HRV. A fascinating and popular topic surrounding the fitness industry at the moment. And who better than a good friend, Sport Scientist, Peter Tierney, PhD, to help discuss it. What it is, what it tells us and how we can use it to guide our decision making? I hope you all enjoy! Peter Tierney is a Sports Scientist & Performance Coach. He has worked across a range of different sports and a large part of his experience has been at Leinster Rugby and more recently at The English Football Association He has enjoyed researching alongside working full time in sport, and has recently completed his PhD that investigated novel insights into understanding performance in rugby union. Peter’s interests are in health, performance, sports science and behaviour change, and the application of technology to support these. The best way to find Peter is through his socials: https://linktr.ee/petertierney
Hi Guys,
In this episode, I am joined by Michelle Johnston as we discuss her journey over the last 8-10 years coming from partying, drinking and eating poorly, all the way to making it to the competitive stage.
We touch on some actionable habits which she has formed, that has allowed her to live a healthier and happier lifestyle!
I hope you all enjoy!
Josh
A little bio from Michelle:
Born and bred in Waterford city, Ireland. Moved to Australia in 2012 and have been based in Perth since 2013. I studied to be an early childhood teacher in college in Ireland but changed careers here after falling in love with fitness and starting with a coach back in 2016.
I did my first show October 2017 and have done 4 shows since then. Placing top 2 in 3 of these shows.
My last show I changed to a different federation and did WBFF where I placed 2nd in diva fitness model. Aiming to do my next show in 2023 and I will be working hard over the next 2 years build on my lagging areas so I can come back better and win my pro card. Always room for improvement.
I train clients on the gym floor and also do online coaching. I love showing people my methods and how they can change their habits over time and become a happier, healthier version of themselves.
I am always trying to upskill and learn more to make me a better coach . I have done a nutrition course, training the physique athlete course and a program design course. Currently I am doing a women’s health course which is all about pre and post natal, endo, PCOS and training around your time of the month.
https://www.mjfitnessandnutrition.com/ https://www.instagram.com/mjfitness_and_nutrition/
In this weeks episode Zac and I discuss the new body composition phases we are entering.
Full disclosure on macros, calories, cardio, steps etc for me entering a diet from a gaining phase, and for Zac entering a gaining phase from a diet.
Additionally, the lessons learnt in our times in previous phases.
I hope you all enjoy,
Josh
Looking to take your physique to the next level? Make sure to fill in an application and book in your free call below:
https://1ikfbyu91oj.typeform.com/to/MKp4MsXz
This weeks episode I am joined by Steve Kaps, of Primal Education, to discuss his transition from being a bodybuilder into more of a health and wellbeing educator.
This was a really interesting chat about some of the psychological and physiological changes Steve has noticed and how his day to day and outlook has changed.
I hope you enjoy,
Josh
Steve is a health and physique coach who has spent most of his life in the fitness industry educating clients and students towards building a resilient body through movement and lifestyle protocols. IG: @primaleducation
I this weeks episode, I am joined by Joe O'Brien, to discuss everything from body composition, mental health, stress and anxiety management and comparisons to others.
This was a very informative chat with lots of actionable steps to implement into your life.
I hope you enjoy!
Josh
Joe is a currently completing a doctorate in health psychology. He works 1-1 with clients on the psychology of behaviour change, as well as working with binge eating and body image issues.
Joe also runs a training course for health professionals to understand and use psychology in their own practice. For further information please use the details below:
Website: www.headfirst.ie Email: joe@headfirst.ie Instagram: @headfirst0
In this weeks episode, I can say that this was one of my favourite ever episodes recorded on the podcast!
Delving into the exact mechanisms that will allow you to build MAXIMAL MUSCLE in the shortest amount of time.
Online coaching spots are still available. Book in your FREE Results Roadmap call below:
https://1ikfbyu91oj.typeform.com/to/MKp4MsXz
In this weeks episode, I am joined by our newest Senior Online Coach - Zac Farrell, to discuss out 10 top tips for you guys to implement to make the return to Irish gyms more enjoyable, effective and productive.
As always, if you ever need any help, please drop either myself or Zac a message through Instagram.
Join The 7 Day Transformation Masterclass: https://www.facebook.com/groups/1399023507144345/
Coaching Application: https://1ikfbyu91oj.typeform.com/to/MKp4MsXz
In todays podcast episode, i am running through fatigue management.
How to know it is there, using objective and subjective measures and how to go about managing it accordingly.
I hope you all enjoy - let me know what you think!
Josh
We are welcomed by Adam Dowling to talk about reverse dieting. What it is? Why we use it? How to do it effectively
I hope you enjoy
Josh
Find Adam on IG - @adam_adelitecoaching
Hi Guys,
This weeks episode is all about discipline and how to improve it.
Additionally, I share my views on the 8:20 approach and if it actually works.
Enjoy,
Josh
Hi Guys,
In this episode, I discuss changing your perception around home workouts. Using a simple practice, to make them more superior which will help improve motivation right now!
I hope you enjoy,
Josh
In this weeks episode, I explore the topics of meal timings.
I breakdown the 4 benefits I feel are with noting, to have correct timings to your meals.
I hope you enjoy,
Josh
In this weeks episode, I am delighted to announce that we had Luke Leaman on the show.
We unpacked everything to do with healthy and sustainable fat loss, giving you guys actionable steps to implement into your daily routines.
Luke is the co-owner of Muscle Nerds Health. They are leading the way in blending health and body composition training.
With a fantastic online presence and unparalleled online coaching courses, they are really at the forefront of the industry for eduction.
Links to their website are below. Any coaches or fitness enthusiasts looking to level up, this is the one:
https://musclenerds.net
I hope you guys enjoy!
Josh
In this weeks episode, I run through 'how to reverse engineer your goals'. Using a client as an example, I run through the exact framework I have used to reverse engineer her 41 week photoshoot prep, from start to finish. Leaving no stone unturned. I hope you guys enjoy! Josh
In this weeks episode, I discuss how I have transitioned from a dieting phase, into a gaining phase, through a reverse diet.
I run through my caloric targets across each week since finishing my dieting phase along with all macronutrient goals, training and output.
This will give you insight as to how to set up an effective gaining phase for you, and or your clients.
I hope you enjoy!
Josh
In this weeks episode, I discuss 5 of my top tips to help drive motivation in all facets of your life.
I hope you enjoy,
Josh
In this weeks episode, I discuss 2020 as a whole for me personally inside and outside of coaching.
How to construct your own goals for 2021
And advice for beginners entering the gym.
I hope you enjoy,
Josh
In this weeks episode I am joined by Daniel Davey, Performance Nutritionist.
We had a fantastic conversation and the topics we covered are below:
-
Daniels journey to date, how he got into the performance nutrition space, his education and experience.
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How one can improve their own performance through nutritional strategies
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Pre and post workout considerations
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Meal timings
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Advice for anyone looking to improve their own performance through nutritional strategies.
-
Daniels 3 non negotiables in life
I hope you enjoy the episode and please find some links to Daniel and what he offers below.
Josh
www.daveynutrition.com https://www.instagram.com/daveynutrition/ https://www.facebook.com/DNdaveynutrition/ https://www.amazon.co.uk/Eat-Raise-Your-Game-nutritious/dp/0717184382/ref=sr_1_1?adgrpid=72658910521&dchild=1&gclid=Cj0KCQiAzsz-BRCCARIsANotFgOC3vTmWlroRxB7LmhWQjusMiIWxBn6XbDsn-3CHplooWMhLH2YTX8aAottEALw_wcB&hvadid=342613549169&hvdev=c&hvlocphy=1007850&hvnetw=g&hvqmt=e&hvrand=697491431162173967&hvtargid=kwd-789255030609&hydadcr=29948_1756963&keywords=eat+up+raise+your+game&qid=1607682313&quartzVehicle=121-1650&replacementKeywords=eat+raise+your+game&sr=8-1&tag=googiehydra-21
In this weeks episode, Irish and UK gyms are very close to returning.
So, I have given my top 10 tips of how to optimise your return to the gym efficiently.
I hope you guys enjoy,
Josh
This weeks episode is short and sweet but a very important one to note.
I hope you enjoy,
Josh
In this weeks episode, I discuss how to set up an effective recomposition phase.
Using my own current one as an example, I give you all my numbers, and percentages of how exactly I have set up calories, macros and cardio/ steps both when I was in a gaining phase and now in a recomp phase
I hope you enjoy,
Josh
This weeks episode runs through the psychological battles that a lot of us go through when entering a gaining phase.
If you have been consistently dropping body fat for some time and now looking to enter a gaining phase, but scared to do so, this is the podcast for you.
I hope you can take something from this,
Josh
In this weeks episode I do the first Q&A of the podcast. Topics are as follows:
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Training strategies and splits
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Nutrition planning and tips
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Improving digestion
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Sleep and wake times discussed
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Stress management
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Circadian rhythm
I hope you enjoy,
Josh
In this episode I talk through the tips I have picked up over the last 8 months in lockdown. I have been through it all and in this episode I have created a list to implement to make lockdown a little easier for you guys. The topics are as follows:
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How to create a roadmap and a goal
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How to go about your nutrition
-
An equipment list
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How to trigger your mindset for optimising training
I am here to help,
Please reach out,
Josh
In this episode I take you through my thoughts and evaluation of supplements.
What supplements, why they are useful, how much and even what product/ brand I recommend.
Everything from:
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Morning health stack
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Pre workout
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Intra workout
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Post workout
-
Nervous system calming supplement
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Sleep supplement
Click the link in my bio for my FREE supplement guide also.
Enjoy,
Josh
In this weeks episode, we are joined by Brian Ó hÁonghusa, the head nutritionist and coach of The Fit Clinic, a team of highly qualified nutritionists offering bespoke online nutrition and lifestyle coaching services.
The topics of our conversation are as follows:
-
Relationships with food
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Mindful eating practices
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Pre and during eating check lists
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Views on snacking
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Debunking some nutrition myths
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Plant based diets
Link to the fit clinic is here: www.thefitclinicnutrition.com
I hope you enjoy,
Josh
In this weeks episode we have Matt Peakock on the show. We talk about building routines into your lifestyle, having the pillars in place to optimise your day to day and how to improve cognitive function and your mindset.
The topics of the podcast are as so:
Winning the first battle
Morning and evening routines
Concepts used to optimise your day to day
Cognitive function/ mindset enhancement
Follow Matt on IG @themusclemindsetcoach
In this episode I am joined by Gary McGowan, a health & fitness enthusiast, the co-owner of Triage Method (link to their site below), and a current medical student. With various practical qualifications in personal training, nutrition and strength & conditioning, as well as a BSc in Physiotherapy, Gary is interested in how individuals can live their lives in the most healthful way possible.
Beyond exercise, nutrition, and the behaviours we typically associate with "health", he also has a keen interest in philosophy and psychology as it relates to the pursuit of a good life.
We dive into the realms of exercise mechanics.
Topics Covered:
What does the term exercise mechanics mean? Is it necessary?
Resistance profiles, strength profiles and complimentary profiles
Active and passive ranges assessed
Machine analysis - what makes a good machine?
What Gary has learnt as his time as a coach and his advice for aspiring coaches out there.
Hope you guys enjoy.
www.TriageMethod.com
In this episode I am joined by sleep specialist Nick Lambe, The Online Sleep Coach.
We discuss circadian rhythms, the positive effects of sleep on cognitive function and athletic performance, sleep hygiene practices and sleep trackers.
Some fantastic nuggets of information for all, including myself, to take from this.
Link to Nick's online sleep course is below:
https://www.sleepcoachcourse.com/course
The introduction to a new segment into the podcast called 'The Coaches Corner'. Myself, Adam Dowling and Mark Hodson run through how to take a client through a photoshoot prep. We discuss the variables in training, nutrition protocols, how to peak on the day to bring the best physique to the table.
From start point analysis, 12-16 weeks out, 6-8 weeks out, 1 week out, and 1 day out and also how to reverse out of a prep effectively, we leave no stone unturned.
Today I will delve into my top 10 considerations when it comes to programme design for building muscle tissue.
For this episode, I am joined by Vicky Cornick from Victory Fitness. Vicky has an inspiring story of how she battled through an eating disorder. We define eating disorders, discuss the unconscious characteristics that she started to find herself implement into every day life.
We delve into her feelings and emotions at the time when she started to notice something was wrong, touching on the treatment she went through.
We move to her success story and how both her close circle of family and friends helped her through it, but also, how integral fitness was in getting her across the line.
For this podcast, I am joined by Steve Kaps from Primal Education. Steve is a well established bodybuilder, winning the physique and bodybuilding class in the Queensland Classic 2019 & 2020. He has over 14 years working as a coach in the industry and is the co owner of Primal Education with his wife Adelle.
We delve into the topic of body building. Specifically, the pressures, emotions and mindset of a body builder. We touch on the stress and anxiety that comes with the sport and how Steve has dealt with it.
A quick introduction into the podcast, me and discussion of the traits associated with a bulletproof mindset.