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Bespoke Coaching, Cork (2026)

08/01/2026

High performing athletes are generally obsessive. They focus all their energy into how they can push their body to its limits to maximise their overall performances.
However, when injury takes that away and forces them to slow down and rest which athletes often fear. A whole host of psychological challenges can potentially present itself with one of them being body image issues.
Swipe across to learn more on why body image issues can occur when injured and what can help if you find yourself in this situation.

05/01/2026

So you’ve lost weight before doing weight watchers, slimming world, Atkins and keto.
Yes they all did a job in that you lost weight doing each program but something else has happened each time.
You’ve put the weight back on so you end up trying a new program or diet.
Understand that any diet, program or strategy will often than not help you lose weight once it puts you into a calorie deficit. However, long term fat loss goes far deeper than just a calorie deficit.
For long term fat loss. There are a couple of areas that need to be considered.
1️⃣ Can you honestly see yourself maintaining the regime and it fitting into your lifestyle long term? No matter what path you choose. Don’t just think 6 weeks, think 6 months and more down the line.
2️⃣ Don’t overlook the less sexy stuff. When looking to lose weight, people often just think of the diet and training. However ensuring you are getting consistent quality sleep, having proper digestion and controlling stress are just as important for long term fat loss.
3️⃣ Be ready to learn. The more you understand the more you’ll likely maintain your results and even progress further yourself. If investing in a coach, ask as many questions as possible. If doing a program alone then immerse yourself in reading and contacting people who are knowledgeable in that topic. With the internet and social media these days, there is no excuse not to learn.
4️⃣ Have the mindset that you are changing your habits for good. What you have been doing previously hasn’t worked long term so you can’t expect to shift in and out of changes to your life and see long term progress. You are in control of your destination so have the mindset you are changing your habits for good.
Click the save button ↗️ to remind yourself of these points and finally rid the tag of being a serial dieter.

02/01/2026

It’s the new year and already my social media feed is inundated with weight loss tips.
Out of interest I clicked on two pages with one promising to reset your metabolism after Christmas into a fat burning furnace by cutting carbs after and eating more fat whilst the other page was promoting their number 1 tip to lost body fat after Christmas was to include more fasted exercise sessions.
Both pages had 1000’s of followers and had plenty of fat loss results so surely it would be a no-brainer to listen to their advice?
But it isn’t and swipe across to read why!
On a side note. This is a notorious time where cowboy coaches look to make a quick buck off people feeling a bit self conscious and vulnerable after the festivities. Don’t sign up for anything without doing a consultation and ask plenty of questions.
Any questions don’t hesitate to reach out.

31/12/2025

The time between Christmas day and New Year's Day is often a time to reflect on the past year because if you are like me. I find it hard to appreciate things when in the middle of it all as I'm always looking at moving onto the next thing.
This is one of the reasons why I like to take photos across the year because when it's time to reflect. It's good to look back at photos.
I’ve been privileged to take a lot away from the last year with lots of lessons and as a result. Personal growth.
The following are some highlights.
2025 saw me work with the Cork Senior Footballers. So many lessons learned but most importantly a privilege to work with such top athletes who I look forward to watching from the stands next year as I move on to working with the hurlers in 2026.
Our academy performance nutrition pathway system with Cork is now fully locked in. Between working closely and educating players, coaches and parents. Not only will this serves benefits today. It will also serve benefits in players development to be 'ready made' to play adult hurling & football at both club and inter county level in future years.
Hit a PB of 1:27.10 in the Cork City half marathon.
Me and Luke hosted our biggest seminar to date in Pairc Ui Chaoimh which again sold out.
Online coaching continues to be at capacity and most importantly continue to make impacts on people's sports performance, health and overall lifestyle.
Finally the biggest highlight is seeing Odhran and Bonnie grow and flourish as they turned 5 & 3. Between starting school, playing first matches, broken bones and plenty of sing songs. There is never a dull moment but something we're forever grateful for...
Over the next few days. Some of ye will be setting goals for 2026. If I have learned one thing over the years. It's setting out the behaviors and habits to reach goals is the most important thing!
Goals are just thoughts in the head without behaviors so instead of setting goals and hoping they happen. Set the goals but focus your energy on the behavior to reach those goals and watch it become a reality.
Here's to a prosperous 2026 to everyone!!
#2026

22/12/2025

In a conversation with an athlete the other day. Something he said brought a big smile to my face.
'I'm feeling really good in training and recovering well as I no longer look at food and think, 'where can restrict'. I now look at food and think, 'how will it help me perform'.
High performance isn't just about training harder. It's also about how well you can fuel your body along with being able to consume the right nutrients so it can recover and get the adaptations from training.
High performing athletes aren't made by needless restriction.
They are made by have having the mindset of 'What can I add to make me better'
Swipe across to see common mindset shifts I work on with athletes and when they do. Their performances and recovery skyrocket.

16/12/2025

After over 14 years in the industry. I have coached 100’s of people to reaching their goals be it getting in shape (and keeping it), improving performance in their given sport, improving their health or improving their relationship with food and exercise.
Despite different goals. Each one of these individuals who excelled had one common trait which was their 𝗺𝗶𝗻𝗱𝘀𝗲𝘁.
They were eventually able to shut out all the negative thoughts and excuses they initially had in their heads but establish a tunnel vision mindset which allowed make the necessary changes because they realised bettering themselves was something truly meaningful to them and they were not going to allow anything get in the way of that.
I’ve coached enough people to believe that ANYONE can change for the better but excelling is mainly about mindset.
👎Work is busy.
👎Family life is busy
👎The next few weeks are jammed
👎It must my genetics
🤷Or whatever self-imposed barrier you are creating for yourself.
Stop limiting yourself by thinking your circumstances are so special that there is no hope for you but start backing yourself and actually take the actions needed to be a better version of yourself. Then watch yourself flourish!

14/12/2025

Looking forward to presenting at this workshop which will give players science-backed tools to help fuel with confidence in order to perform well and recover stronger whilst also reducing the risk or injury and illness.

This workshop will also show clubs how they can implement a performance nutrition structure into their club from underage right up to adult level.
Tickets are limited and can be got through the link in my bio

11/12/2025

Food is fuel and if you’re not willing to consume food before a session no matter what time it is on. You are likely leaving something on the table.
✅ Fueling before a session will likely optimise performance in that session.
✅ The majority of athletes will benefit from consuming food prior to training for other reasons such as helping towards adequate energy availability in general as large gaps in the day without eating for athletes, can have negative consequences especially when training load is high.
However there a few reasons why people go into a early morning session with a empty tank. These include…
⚠️ Eating early in the morning makes them feel sick.
⚠️ They are not hungry that early in the morning.
⚠️ They have no idea of what to eat after rolling out of bed.
⚠️ They don’t realise the benefits of fueling before training and therefore don’t prioritise it.
So what can you do if you want to improve performances but struggle to eat before early morning sessions or don’t know where to start.
Swipe across to see..

04/12/2025

Over the next month there will be an abundance of social events and more palatable foods in sight and on hand. Now rather than write off the whole month and set that same ‘New Year’s Resolution’ in January of getting in shape that most people fail to follow through with. How about set yourself up for a successful January and still enjoy the festive period without needlessly overthinking it.
1️⃣ Drink at least 40ml per kg body weight of water each day. For example. If 80kg, aim for just over 3 litres.
2️⃣ Continue to be organised and have routine with your regular meals as much as you can outside of social events.
3️⃣ Ensure you are eating a protein source with every main meal.
4️⃣ Ensure you are having a variety of vegetables with at least 2 meals. (It is sprout season after all).
5️⃣ Be conscious of portion control. For example the tin of celebrations doesn’t have to be eaten in one go. Take 4-5 chocolates then put the tin out of sight.
6️⃣ Continue regular exercise.
7️⃣ Catch up with friends and family with some form of outdoor activity like a walk and coffee.
8️⃣ Continue to have a regular sleep routine.
9️⃣ Remember consistently being good outweighs the odd time being perfect. ‘All or nothing’ mindsets often lead to ‘f’ it approaches.
🔟 Enjoy it for what it is which is spending time with loved ones and not treat it as an all you can eat and drink month.

01/12/2025

November summed up.
1️⃣ We discovered we have a make up artist in the family.
2️⃣ Cold park runs and park workouts
3️⃣ Trialled some new variations of pre-training snacks for pre-season. Empty pots suggest they they are going down well
4️⃣ Also tested some new ergogenic aids.
5️⃣ Another day, another paper to read.
6️⃣ Hurling tennis is the new household activity

7️⃣ We discovered the chalk bucket.

8️⃣ Delivered a valuable CPD to the coaches in Cork on performance nutrition.
The more the correct messages can be driven home from every angle especially with the underage groups. The greater the impact it will have on their players development.
9️⃣ It's officially Christmas season!

27/11/2025

Protein after exercise is important for recovery.
But carbs after a session is also important for recovery.
So is hydration both after training and across the day.
So is your daily diet that you are eating enough and the composition of that diet contains enough antioxidants and omega 3’s.
So is your overall alcohol intake
So is your sleep duration and quality.
So is your ability to manage stress.
As you can see there is so many facets to recovery and when coaching, we need to look at the person’s overall situation and not just advising them to have a protein source after a session as it’s just fraction of the whole picture.
Where do you put your focus, time and effort (and money) in for recovery?

Bespoke Coaching

08/01/2026

05/01/2026

02/01/2026

31/12/2025

22/12/2025

16/12/2025

14/12/2025

11/12/2025

04/12/2025

01/12/2025

27/11/2025

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