The Nebula Coaching Podcast: Recent Episodes
Nebula Coaching
We are Kate and Adam and we are strength and fitness coaches who run Nebula Coaching. In this podcast we share over 20 years of coaching experience and discuss many of the lesser known factors about about health, fitness and performance but we also regularly deviate. Enjoy!
In this podcast we share what our member day is and why we have it in the first place.
Our business aims and values are strongly associated with the member day and we put them there for all to see.
Have you been doing the same program over and over? Unsure of why you might need to change your training?
The Plateau is a biological phenomenon that occurs when stimulus is chronic, unchallenging and non-progressive.
Adam
Not sure what way to think about food for before and after training?
In this episode Adam talks you through some simple nutrition points that you can be applied to your diet that may assist your training!
Walking. So simple yet so complicated it seems.
Keep it simple folks. Sometimes a binary viewpoint of health practices is good adherence purposes.
Walking IS GOOD!!!
Stroll, Mosy, Run, Saunter, Sashay, whatever you feel like the most!
I have done over 4000 training sessions.
I have trained in multiple sports.
I have coached 1000's of people.
And I have failed on each occasion!!!
Here are some (hopefully) helpful things for you :)
- Adam
In this episode Adam discusses what Nebula's Mission is and how we are actively carrying it out with some case study examples.
Hopefully it resonates and leaves you knowing a little bit more about us!
Here are some keys learnings that Adam took from a recent business leaders retreat that can apply to your training and lifestyle.
Zoom out of your life.
Deal in centuries versus days.
The goal of the game of exercise is to stay in the game. Don't get knocked out.
Like you probably were in the school yard when playing tag...
Be tough, be tricky, be creative, be sneaky in order to stay in the game.
Everyone deprives themselves a quality nights sleep every so often.
You have a deadline, or catch a flight, or the car alarm is going off. These are unavoidable.
But 95% of the year you should have excellent quality sleep.
What are you not doing that you know deep inside you will cost you in the future?
Committing to just the first 5% of anything can be a powerful tool to help you get started and more often than not, doing more than you ever expected.
In this podcast Adam talks you through a key skill that will benefit you in the gym especially with your heavier compound exercises. This is the Valsalva manoeuvre. It is essentially holding a breath and forcing pressure against your body so that you back stays straight and technique is good.
This time of year we conscious people will want to get up, start training, begin a new program, join a gym etc.
But what about all of you who have been training a long time already? You also need a little boost to kick start 2024. Here you go!
One thing I have done a lot of as a kid growing up was speech and drama, show and tell and going to plays. It was a family thing.
One thing struck me quite early. It's always more comfortable in the audience.
But the audience are always the ones looking on, wishing, hoping and wanting.
Are you in the audience or are you on the stage?
In this Podcast we talk about the spotlight effect and how to push yourself to think and be better.
- K&A x
So you've had an injury...You'll see the doctor and the physio then get sent to us.
And you want to get back playing?
No. No you do not.
You want to get back and PERFORM!
Getting back to pre-injury standard should be the baseline aim for everyone after an injury. You want to get fitter, stronger and better after an injury so that it doesn't happen again!Here are some things that you should know...
This chat with Tim Marron can be a turning point for athlete and most aspirational people.
We break down how to access sports psychology and the power of the developing mental skills.
We talk about:
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Self Talk
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Motivational Interviewing
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Negativity Bias
To find out more and work with Tim then please visit www.timmarron.ie
Or visit @tmsportpsychology
Colm is one of the best physiotherapists I have worked with.
His attention to his patients is only matched by his introspection of his own practices and beliefs.
Working with Colm in Cork GAA and through the MyPhysio Clinic has been a pleasure and a great learning experience.
In this monster episode we cover...
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Pain vs Ache
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Knowing Yourself & the Client
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Anxiety & Imposter Syndrome
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Clicking, Flat Feet and Posture
& much more!
To find out more about Colm or to book in then please visit https://www.myphysio.ie
We have been working with Dan for about a month now and have to say that we're impressed with his knowledge, his morals and his humble approach to nutrition.
In this dense 100 minute episode we cut through a lot of the junk that exists in the industry today.
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Calories & Counting
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Approaches to nutrition
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Nutritionist vs Dietician
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Nutrition for the Busy Person
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Gut Health
& more!
Learn more about APEX Nutrition at https://www.apexnutritionist.com
I people watch. A lot. Travelling is a great time to do this.
Recently whilst away in Spain I got the chance to slow down and watch how fitness and health helps travelling.
Also some striking comparisons between Irish and European Cultures!
We wanted to get off the fence about some things!
We have shut up for a while about some things but sometimes when you know the answer you must air it.
We feel really strongly about giving people the mentality for good decisions and making health and fitness inclusive.
However fitness and health is looking more and more exclusive 🤯
In the middle of a training session or a hard run and had the thought "what the hell am I doing?"..... I have! 🙋♂️
Sometimes is hard to see why you are pushing yourself hard and staying consistent.
In this episode Adam talks about why he values health and fitness so much.
We were delighted to be joined on the podcast by Luke O'Mahoney.
Luke is a Dad, Husband, sports coach, a charity worker and he has done some pretty mean feats.
As he says himself, Luke is a great example to everyone that no matter how seemingly small or insignificant it might seem initially, small efforts add up.
Some of the big takeaways include:
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Surrounding yourself with like minded people.
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Immersing yourself 100%
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Having pillars of your life or 'bubbles' as Luke says.
And... always looking to improve.
Funbarr Challenge: https://www.thefunbarrchallenge.com
CLAPAI: http://www.cleft.ie
Your body is smart. It's about 4,000 years smarter than you will ever hope to be.
It's evolution.
You body will give you clues as to how it is managing life all the time before you ever realise it.
We might be good at 'listening' to our body but we as people are really bad at understanding our bodies.
Here are some signs that your life needs to change.
- Adam x
Girls! Kate is here to explain the female triad. What it is, how to spot it in yourself and others and how to avoid it in the first place.
Be sure to reach out if you have any questions via email info@nebulacoaching.com or via socials @nebulacoaching.
Also feel free to share this episode with someone who you think it might help! 😊
- K&A x
Ever seen someone crumble under stress, let themselves go when life gets busy, or constantly miss days of work due to sickness?
Health = A Building
Stressful Life Event = The Wrecking Ball
In this episode we look at how when your health gets hit, the foundations of the building are really tested.
Are your foundations strong?
Don Quixote needed someone to tell him that all is not real.
Don Quixote needed a coach.
Are you a Don Quixote?
Did you know that each new client that starts with us is trained up on how to be a great trainer?
We have spent over 6 months compiling evidence based research and pulled in over 20 years experience to create a digestible Health & Fitness for our clients.
We realised long ago that people came into use with all sorts of levels, experience and abilities and we wanted give everyone a foot-up on their fitness.
The client course comprises of our 5 pillars - Mindset, Sleep, Nutrition, Fun & Training. Each week for 10 weeks our clients must watch 30 min of video content and perform a tasks that will improve the above areas.
Forget how to train well? Or how to make a healthy meal? Or how to view challenging situations? Never fear our course is always readily available for our clients on demand.
Every wonder why you haven't made progress with your health and fitness?
Maybe some of these lessons can shed light on the issues you have been experiencing.
In this episode Adam talks about the striking similarities between how the Irish Lightweight double sculls won their Olympic gold medals and how our clients get the results they want.
💤 😴 In this episode, Adam talks about Rest, it’s importance, the forms it takes and the mindset around taking rest and recovery.
Ever find yourself blowing off training in favour of something less productive? 🤚 ✋ 🤚 well then this episode is for ye guys x
In this episode Adam talks through one of the most common queries people come with - What training they should do.
Resilience. A fancy word that you may have more commonly seen on Top Trump cards back in the day. Resilience is important now more than ever with growing workloads, more vices available and more chance of disappointment and comparison than ever before. Listen to see how you can cultivate resilience.
Paul McCarthy is in the hot seat on this occasion and not only brings a series of practical insights from being a client of ours but also shares some nuggets on mindset and the power of exercise from his professional background as a cognitive behavioural therapist. An absolute gem of an episode!
Ivan has been training with us for 3 years. His story is the perfect example of all the hurdles most people go through on their way to improving health and fitness... Busy job, Covid, Lack of Equipment, Lack of Motivation, High Level Goals. His mindset and attitude towards these challenges is what has seen him gain 12kg in lean mass and has tee'd him up for a lifetime of health all whilst enjoying the process.
In this episode we discuss the pelvis and how we can assess the ability of it to tilt anteriorly and posteriorly. Both of which as very important movements for optimal hip function and pain.
In this episode Kate and Adam discuss what change is and how we view it in relation to fitness and health.
In this episode we talk about ownership and it’s meaning with some examples taken from the week of coaching.
This first episode captures 60 seconds of a conversation at the kitchen table and relates to nothing about fitness or health but instead serves as an icebreaker and let’s you in on our personalities a bit.