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Bespoke Coaching, Cork (2025)

20/11/2025

When someone is chronically consuming insufficient calories for their actual needs leading to low energy availability. The body can go into '𝗯𝗮𝘁𝘁𝗲𝗿𝘆 𝘀𝗮𝘃𝗲 𝗺𝗼𝗱𝗲’ to help reduce the bodies energy expenditure where it can to conserve calories for higher priority functions. This can result in…
❌ Poor training performance.
❌ Poor adaptations from training
❌ Compromised immune system.
❌ Frequent soft tissue injuries
❌ Frequent or slow healing bone fractures.
❌ Loss of menstrual cycle.
❌ Decreased libido.
Another affect that can often be overlooked from chronic under-eating is
𝗽𝗼𝗼𝗿 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝗼𝗻.
Digestive processes are energy costing and if calorie intake is insufficient. In a bid to reduce energy expenditure, these processes can be down regulated resulting in symptoms such as bloating, constipation and/or diarrhea.
Now a tricky thing with this is that it if you are suffering digestive issues. It can be hard to tell that the cause of these symptoms in your specific case is low energy availability. However the reason it is worth flagging is that sometimes people are in a state of low energy availability and when they develop symptoms. They go through elimination diets or avoid perceived trigger foods (eggs, dairy, gluten etc) which ends up being
counterproductive due to making the energy availability problem worse.
A simplest solution is:
✅ Monitor for other symptoms of low energy availability if you suspect it is an issue.
✅ Prioritise eating enough food if you have any suspicion that it could be playing a role.
✅ Don’t increase output because you are eating more and in some cases you might have to pull back from your expenditure.
✅ Give it time and have patience as
sometimes it takes the body a while to recognise that there are sufficient calories consistently available, before it feels comfortable upregulating a bunch of functions.
Under fueling isn’t always the cause but it’s definitely more prevalent these days with the diet culture we live in today. Awareness is important so you can address it if relevant.

18/11/2025

When working with underage teams with and underage athletes with . Parents/Guardians are the key stakeholders in their development.
👏They are likely their first coaches out the back garden.
👏They take them to training/matches
👏They are their biggest fans.
👏They help shape their attitudes.
👏They help keep them healthy.
Along with numerous other responsibilities. A key one in their athletic development is they help ensure they have proper nutrition.
This is why when working with young athletes. I look to include the parents/guardians.
Swipe across to see some of the fundamentals we look to go through with parents and share this with someone you think it will help.
Football

13/11/2025

Believe it or not. A lot of people struggle to eat enough calories especially athletes.
Now this can be down to a number of reasons such as…
🔴 Very high energy requirements.
🔴 Limited appetite.
🔴 Overdoing Protein and Fibre.
🔴 Limited schedule.
🔴 Constant dieting mindset.
However there are steps that can help to ensure you eat enough calories.
Swipe across to see how.

11/11/2025

Here’s a super effective way to assess
if your nutrition is working for you.
Rate the following on a scale of 1-10
1-4 = Poor
5-7 = Average
8-10 = Excellent
📊 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲.
Is your energy dwindling as training, games/competitions go on or are you able to go hard throughout?
📊 𝗗𝗮𝗶𝗹𝘆 𝗲𝗻𝗲𝗿𝗴𝘆.
Does your energy crash after lunch or are you both physically and mentally sharp throughout the day?
📊 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆.
Is it taking you 2 or more days to get somewhat over a training session or match/competition or are you fresh and ready for most sessions?
📊 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻𝘀.
Are you getting the physical outcomes you desire i.e building muscle and/or losing body fat? Or do you find yourself stagnant?
📊 𝗔𝗽𝗽𝗲𝘁𝗶𝘁𝗲
Is your appetite constantly high and you have no real control over it or is your appetite under control?
📊 𝗘𝗻𝗷𝗼𝘆𝗺𝗲𝗻𝘁
How much do you enjoy your food? Do you dread your food and are only doing it because you think you have to in order to reach your goals. Or do you enjoy all the foods you eat?
Total up your scores and….
>48 out of 60. Excellent. Keep doing what you are doing.
36-48 out of 60. Average Doing ok but some areas can improve if you want to take it up a notch.
< 36 out of 60. Poor. A lot is being left on the table here and it’s time to make some changes.
How did you score?

11/11/2025

Here’s a super effective way to assess
if your nutrition is working for you.
Rate the following on a scale of 1-10
1-4 = Poor
5-7 = Average
8-10 = Excellent
📊 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲.
Is your energy dwindling as training, games/competitions go on or are you able to go hard throughout?
📊 𝗗𝗮𝗶𝗹𝘆 𝗲𝗻𝗲𝗿𝗴𝘆.
Does your energy crash after lunch or are you both physically and mentally sharp throughout the day?
📊 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆.
Is it taking you 2 or more days to get somewhat over a training session or match/competition or are you fresh and ready for most sessions?
📊 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻𝘀.
Are you getting the physical outcomes you desire i.e building muscle and/or losing body fat? Or do you find yourself stagnant?
📊 𝗔𝗽𝗽𝗲𝘁𝗶𝘁𝗲
Is your appetite constantly high and you have no real control over it or is your appetite under control?
📊 𝗘𝗻𝗷𝗼𝘆𝗺𝗲𝗻𝘁
How much do you enjoy your food? Do you dread your food and are only doing it because you think you have to in order to reach your goals. Or do you enjoy all the foods you eat?
Total up your scores and….
>48 out of 60. Excellent. Keep doing what you are doing.
36-48 out of 60. Average Doing ok but some areas can improve if you want to take it up a notch.
< 36 out of 60. Poor. A lot is being left on the table here and it’s time to make some changes.
How did you score?

06/11/2025

If I was to pick one food that ticks so many boxes. It’s milk!
Milk contains protein, carbohydrates and minerals such as B Vitamins, iodine, phosphorus, sodium, magnesium, zinc and of course calcium which is essential for bone health and muscle function.
A simple strategy I like to use to promote the consumption of this nutrient packed food and get up to nearly 70% of our Calcium RDA. Is to prompt the consumption of a carton of a high protein content milk (500ml) after training. This also allows us start the recovery process after exercise as it will contain…
✅ Protein
✅ Carbohydrates
✅ Fluid.
Depending on the milk. Each may differ in the amounts of protein and carbohydrates. Swipe across to see the variances so you can choose the right one to suit your needs.
Overall. Milk is one of the most nutrient dense foods you can consume despite what some people spewing myths for their own agenda will have you believe.

06/11/2025

If I was to pick one food that ticks so many boxes. It’s milk!
Milk contains protein, carbohydrates and minerals such as B Vitamins, iodine, phosphorus, sodium, magnesium, zinc and of course calcium which is essential for bone health and muscle function.
A simple strategy I like to use to promote the consumption of this nutrient packed food and get up to nearly 70% of our Calcium RDA. Is to prompt the consumption of a carton of a high protein content milk (500ml) after training. This also allows us start the recovery process after exercise as it will contain…
✅ Protein
✅ Carbohydrates
✅ Fluid.
Depending on the milk. Each may differ in the amounts of protein and carbohydrates. Swipe across to see the variances so you can choose the right one to suit your needs.
Overall. Milk is one of the most nutrient dense foods you can consume despite what some people spewing myths for their own agenda will have you believe.

04/11/2025

The winter off-season training block is here.
Athletes will be putting in the hard yards, bracing the wind, rain and cold weather aiming to take their performance to the next level for 2026.
The majority of athletes will have their training planned out but forget about one key link.
This link..
✅ Improves training performance.
✅ Aids recovery.
✅ Allows adaptations from training occur like build muscle.
✅ Maintains health.
✅ Improves body composition.
The critical link is nutrition!
So many athletes leave so much on the table by not giving the same attention to their nutrition as they do to their training.
Swipe across to see what happened to some of our athletes when they started paying closer attention to their nutrition.
Fueling for high performance is often the missing piece for athletes looking to hit that next level. If this is something that you would like to find out more about. Drop us a DM or check out our website to set up a free consultation.

02/11/2025

October summed up
1️⃣ When your daughter is able to break iron but doesn't yet understand she is not unbreakable.
2️⃣ Still doesn't stop her though..
3️⃣ My office was taken over as a viewing room.
4️⃣ No words needed🤣
5️⃣ Scratching a itch.
6️⃣Halloween = Costumes for kids and copious amounts of Jellies for me.
7️⃣ Finally. Over the last few weeks I got involved giving a hand with under 6's and one thing that stood out to me was that the chaos is essential for their development (And more importantly fun). The chaos eliminates any spoon feeding which is no good for development. What the chaos allows is for them to think on their feet and figure it amongst the chaos which is super for developing both physical and mental skills.
Coaching kids is a lot like online coaching. If you constantly spoon feed clients, they don't develop any real-life skills so when it comes to them finishing coaching. They end up like a rabbit in head lights and end back at square one.
As a coach. Have clients embrace chaos or being out of routine. Guide but don't spoon feed and watch your clients gain autonomy in making informed choices that align with their goals.

30/10/2025

Halloween is a time when there is more sweets like jellies around the house and everyone is looking for ways to get rid of them by the next day.
Do you know what? Those sweets can be a fuel source for your exercise performance.
Swipe across the see when to use them and why it works.

28/10/2025

Despite what you may see on social media.
There can be no blanket terms when it comes to nutrition such as 'x' food is bad or 'y' food is good for you.
For example.
💧Sports drinks are high in sugar. However around intense exercise. They can be a great option to support fueling and hydration.
🧂Salt is bad for your blood pressure and overall health. However the electrolyte sodium which is in salt supports hydration but excess amounts on top of poor lifestyle can cause health issues.
🥦 Vegetables are packed full of nutrients and fibre. However having moderate to large amounts of vegetables before exercise might increase the risk of some stomach issues during it.
🥜 Nuts are a great source of healthy fats and fibre along with being energy dense. However they are not a good pre-training snack as they have minimal amount of carbs and are a slow releasing energy source.
🥩 Red meat is a great source of protein, iron & Vitamin B12. However frequent consumption especially of fattier cuts may increase the risk of cardiovascular disease especially if overall diet and other lifestyle factors are poor.
Context is needed when it comes to nutritional choices and it typically comes to when, how much and often you use of a food rather than it being outright 'good' or 'bad'.

23/10/2025

With the clocks going back this weekend. The days will grow shorter and daylight will become much more scarce but the depths of winter bring another problem outside of the cold and gloomier days. It’s a lack of the super nutrient Vitamin D.
Vitamin D contributes to a number of functions in the body such as normal functioning of our immune system, maintaining muscle function, maintaining bone health and proper utilisation of calcium and phosphorus. Some studies also indicate a deficiency of Vitamin D may contribute to S.A.D (Seasonal Affective Disorder) due to low levels of Vitamin D causing a down regulation of dopamine which is one of the causes of S.A.D.
Our major source of Vitamin D is sunshine
and typically 15 mins of sensible sun exposure during the summer is enough to maintain Vitamin D levels. However that’s not possible during the dark, cold winter months. We also can’t depend on getting adequate amounts from our diet alone as the amounts in food is just not high enough. For example even the richest sources such as wild salmon contain approximately 500iu per serving meaning you’d require 2-6 servings of wild salmon each day to maintain your daily requirements.
From around October until late March is a time where supplementation can come into play to avoid any deficiencies. A daily dose of between 1000-3000iu would be regarded as a safe and sufficient dose with the bodies preferred source being the D3 form of Vitamin D. This can be got at low cost from stand alone supplements or some quality multivitamins will cover this.
To sum up. Vitamin D supplementation should be part of your nutrition strategy this time of year if living in the northern hemisphere.

Bespoke Coaching

20/11/2025

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13/11/2025

11/11/2025

11/11/2025

06/11/2025

06/11/2025

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02/11/2025

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