Raising The Bar Podcast: Recent Episodes
Raising The Bar Podcast
Raise The Bar is a Strength & Conditioning and Powerlfting facility located in Tramore, Co. Waterford Ireland. This podcast delves into all things health happiness and strength.
This is a case study style podcast. We look to two of our most inspirational members on how to change your life. These two members have become leading members as they strive to be better each and every day, and they have the results to back it up losing over 15kg of body fat in 12 months.
Give a listen as we outline the traits of these two amazing people.
We are back!
Quick episode jumping in to habits of successful dieters at RTB:
Importance of Sleep and Exercise
Proactive > Reactive
Accountability
Routine
Knowledge
This is a very specific episode for our members as I talk over some changes happening to RTB for 2024.
The main change will see our semi-pt membership being replaced by a premium group membership.
I also go over the format of the group program and exactly what happens on each day. This gives new members and our foundation members an outline of how their week will look.
If you want to know more about RTB and our membership options, please give me an email or book a consultation.
The effects of the menstrual cycle on training and energy
Thyroid issues and its effects on energy levels.
How sunlight early in the day can improve your sleep routine
The importance of managing caffeine consumption and stress
How to maximise testosterone without the use of PED's
The basics; good diet, sensible training, managing caffeine and stress, sleep and social connection.
Eoin owns a food prep company called "Country Munch"
How we can use cooking methods and spices to add variety to our meal prep
The concept of "magnets" as food groups
Food prep options and making food prep efficient
Core principles for making up your meals
If you enjoyed this episode, please share it on your social media channels
This is a solo episode where I go in depth on the InBody Scan.
In this episode I outline the reliability , function and use of the Inbody Scan.
I also talk about the caveats to using it and how we have managed to get great results for our members by using it.
If you enjoyed this episode please share it on your social media
This is a solo episode where Darragh explains the best methods of determining your calorie and macronutrient requirements.
There are three ways to determine your caloric intake;
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2 week track and average
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RTB Calculator
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Inbody calculation
Macronutrients recommendations:
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Protein : 2.0g/kg of bodyweight
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Fat : 1g/kg of bodyweight
Carbohydrate: 3-5g/kg of bodyweight
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Michelle is a female transformation coach helping women achieve great physiques.
Some of what we talk about:
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Her prep for a photo shoot
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Her training regime
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The importance of extra steps
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Cardio for fat loss
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Investing in your health
This is a great listen and if you enjoyed it please share on your social media
Deirdre Tobin is the owner of "Find your moxy".
Deirdre is a coach who helps leaders find their true self and live a fulfilled life.
This is a great episode where we talk on topics such as:
Differences between self esteem and self confidence
Identifying values
Goal setting
Stories we tell ourselves
Accessing the creative side of the brain
For more information on what Deirdre does check out her website : www.findmymoxy.com
If you enjoyed this episode please share it on your social media platforms.
This is a great episode for any man who wants to learn how to improve their strength and physique.
Pat Curran is an online coach who has merged the best of bodybuilding and powerlifting into this Kaizen Tribe.
Pat outlines his journey into strength training, training methods, nutrition practices and mindset tips that can improve how your training.
Please give Pat a follow as he shares excellent material
If you enjoyed this episode please share it on your social media
Claire Byrnes is an online fitness coach.
This is an episode with lots of benefits, in particular our female listeners.
In this episode Claire covers ;
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The menopause and the effects it has on the body
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Pre and post natal training and how we can adjust our training
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Viewing strength training for health than calorie burning
Give Claire a follow on Insta: C_byrnesfit
This episode sees Rob Moloney (Coach Molo) take us through his approach to rehab and performance
Some of what we cover are:
Using movement as a diagnostic
Having bad coaches and gaining inspiration
The complexity of movement
Overloading the system
Pain vs damage
The importance of general fitness and zone 2 cardio
Elbow and back specific rehab
Breathwork
Rob shares some great content on his Instagram Page: Coach Molo
This is a great episode with Sarah with tonnes of values for anyone looking to improve their health.
Some of the what we cover:
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Improving your relationship with food
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How to best manage training and dieting around the menstrualcycle
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The fragility of motivation and the importance of habits androutines
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How to fit more social events into a diet
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Being more process orientated and practicing turning up
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Reverse dieting and when to use it
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How to increase protein intake through increasing portion size
Follow Sarah on Instagram and Tiktok; sazc_coaching
Colm talks us through how his background of playing rugby and transitioning to an online coach
His three pillars to nutrition
Exercise and nutrition routines
The importance of chewing your food properly
Winning the morning which leads to a great day
Please go and give Colm a follow on Instagram: csstrengthcoach
David is leading figure in the Irish health and fitness industry.
He has transformed his body and mindset and now owns a successful coaching company.
He shares his struggles with food and weight gain and how he has developed into an amazing physique.
David's company is called "The Lifestyle Blueprint".
If you enjoyed this episode, please share on your social media platforms.
Knowing what weight to use can be tricky.
We have this conversations with our members each day.
Listen to this episode for simple tips that can help you choose what weight to use.
If you enjoyed this episode, please share it on your social media platforms. Thanks
This episode covers all things injury prevention and management. Niggles and flare ups are to be expected if you are continuously pushing your limits so learning to manage them is crucial.
This episode offers simple and practical advice to ensure you can keep training.
If you enjoyed this episode, please share on your social media platforms.
This episode shares practical ways for you to adjust your diet to ensure you lose body fat.
Topics covered:
Calorie counting, food diary, intermittent fasting and many more.
In this episode we go over all things carbohydrates and fats.
We cover the different types and sources of carbohydrates / fats.
The take home message; consume carbohydrates and fats in conjunction with your caloric goals.
Consume wholefoods and minimally processed sources of both carbs and fats.
We want to avoid or reduce our intake of high sugar carbohydrates and trans fats.
If you enjoyed this episode, please like and share this episode.
Thanks
In this episode we go cover all things in relation to protein.
Protein is crucial for building lean muscle mass, losing body fat and health in general.
We cover the three T's of protein; total, type and timing.
We also cover food sources that are high in protein that can help you improve your diet.
If you enjoyed this episode, please share it on your social media.
This episode gives you an understanding of how a human being loses body fat or gains muscle mass.
Energy balance refers to the relationship between the energy intake (calories consumed) and energy expenditure (calories burned) by an individual or a system. It is a fundamental concept in nutrition and physiology that influences body weight, metabolism, and overall health.
When energy intake equals energy expenditure, an individual is said to be in energy balance. In this state, the body weight remains relatively stable over time. So if your weight has remained the same for a while, this is what is happening.
When energy intake exceeds energy expenditure, a positive energy balance occurs, leading to weight gain. This is also known as a calorie surplus and is normally essential to increasing muscle mass.
Conversely, when energy expenditure exceeds energy intake, a negative energy balance occurs, resulting in weight loss. This is also known as a calorie deficit and is essential to reducing body fat.
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This episode goes into the training principle of overload.
The four areas of frequency, intensity, time and type of training are discussed to help you identify where you can improve your training.
We focus mainly on the area of training frequency i.e. how much you train in the gym.
Goal reviews are a great aspect to Raise The Bar.
They help members go from point A to point B.
They bring clarity to how each member can achieve their goals.
This is an insight into the Raise The Bar approach to nutrition.
At Raise The Bar, we value the importance of the 6 fundamentals of energy balance, macronutrients, hydration, fibre, food quality and eating structure.
If you liked this episode, please share it.
In this episode we chat to David Grey. David is a pain and performance coach. David explains in his own words exactly how he sees his profession. He explains in depth the relationship between the pelvis and the ribcage and how they can lead to disfunction in athletes. He also gives recommendations for GAA players returning to play during this hectic period. This is a great listen for any strength athletes, field athletes and coaches out there!
In this episode we are joined by Jeffrey Wolf aka "Flexibull". Jeff has an amazing amount of in-depth knowledge in the field on flexibility. He is a coach at ATG and walks the walk when it comes to human performance. He goes into the freedom flexibility brings to the body, how athletes need to have vast amounts of range and why more range of motion is a good thing. Jeff also gives a very simple and practical way of implementing flexibility training into your program to enhance performance. For anyone on the fence with regards flexibility, this is a must listen to!
In this episode we chat all things powerlifting with Kristen Dunsmore. Kristen is a world-renowned powerlifter and coach at Juggernaut Training Systems. She dives into her journey to becoming a world-class lifter, dealing with injuries and females in powerlifting. This is a great insight into one of the world's best 72kg Female Powerlifters in the IPF.
In this episode we chat with Dr. Jacob Harden. Jacob is one of the world leaders in the area of physical medicine, having a doctorate in chiropractic and years of experience in the field. Jacob is the owner of Prehab 101 and Orlando Sports Rehab.
We talk about the big rocks to keeping powerlifters injury free. Some of what we discuss include programming, recovery, autoregulation and much more. We also talk on the topic of pain science and what exactly is happening when we feel pain. This was a highly informative episode with lots of practical tips for powerlifters, strength athletes and coaches.
In this episode Darragh & Geina take us through the 3 core values of Raise The Bar Training Systems, discussing all things Health, Happiness and Strength!
In this episode we are joined by French Powerlifting Coach; Panagiotis Tarinidis. The French Powerlifting community has taken the world by storm the past few months, and Pana has been a important figure in doing so through his own lifting and coaching of world class lifters. In this episode we discuss coaching philosophies, individualizing your program, the importance of communication with your athlete and much more. Pana is a very humble and engaging person and makes this episode an enjoyable and informative.
If you liked this episode, please like, share and subscribe to help grow our podcast.
In this episode David Nolan dissects the important aspects of GAA Strength & Conditioning. David has a vast experience in both the practical application of performance but also academic understanding through his PHD. He explains the best ways to approach your strength & conditioning programme to ensure it carries over to the pitch. Both David and Darragh go through the importance of body composition, exposures to maximal sprinting, ques for speed training and much more. For any GAA player or coach looking to upskill there knowledge, this is full of great content!
Fantastic episode with City Gym Limerick Owner and Sigma Nutrition Coach Gar Benn. Here Gar provides practical and applicable methods to lose fat. He dives into great detail on the topic of adherence and how to start a fat loss approach. He provides an insight into how he has helped people transform the lives of people who had given up hope on losing weight. Within this episode we chat around more extreme diets and their validity.
In this episode which was recorded during the week from a live from a zoom presentation Darragh did discussing all things related to sports nutrition . Below are some of the topics that were discussed along with much more!
- Basics of sports nutrition
- Macro nutrients
- Building a winning meal
- Sports nutrition principles
- Pre/post training strategies
We are joined by Arthur Lynch for this episode! Arthur is a PhD student in the University of Limerick, a competitive powerlifter and an online coach. His diverse background in skills provides us with an excellent episode on the basics of resistance training. This episode is ideal for anyone starting their health and fitness journey, anyone who has hit a wall of plateau in training or anyone who wants to know about the scientific basics of resistance training!
On our first episode Darragh chats to two of Ireland's International powerlifing coaches.
Sean Crowe & Stephen Cusack. They discuss training during this global pandemic and how to return safely when it all ends!
On this episode we get a quick introduction/background check and run down of Darragh and Geinas background, and the idea behind Raise The Bar Training Systems in Tramore!