For Fit Sake

Episode 19: Svava Sigbertsdottir, of the Viking Method. In episode 19 of the For Fit Sake podcast Rudds and Rory sit down with the founder of the Viking method, a three- fold fitness method designed to get you to do, think and be like a Viking to help you become the strongest version of yourself. Head of the Viking Method, Svava Sigbertsdottir, grew up in Iceland, having trained as a dancer and personal trainer she combined her Nordic upbringing with her knowledge of fitness to create the Viking Method. She has transformed countless Vikings, not just in physique but in the way they think and live. Her clients include Nicole Scherzinger, Suki Waterhouse and Amanda Holden. The Viking Method requires little equipment and can be done from home or if abroad and without the access of a gym. The method creates an agile, aesthetic and powerful body and mind, teaching individuals to do, think and be like a Viking. The 3 key areas covered in the podcast are; 1) Improving fitness and body composition with minimal

Episode 18; Brian Keane- GAA Lean Body, Performance and Physique preparation. Brian Keane has used his experiences in being a former competitive bodybuilder, fitness model, underage inter-county footballer with Galway and primary school teacher to develop a successful online nutrition and training system. This system is called the BKF90 Fat loss and muscle building program, which aims to help people improve • Sleep Quality • Energy levels through diet/nutrition • Short duration high intensity training sessions Brian’s main interest lies with human psychology and human behaviour, inspiring him to write a book the “Fitness Mindset”, to try delve into how changing your mindset can influence your physical health. In this episode, Rudds and Rory travel west to talk all things fitness and GAA related with Brian Keane. The 3 key points for this episode; 1. Training for improvements in body composition and sports performance simultaneously. 2. Nutrition for GAA athletes. 3. The Fitness Mindset. This epis

Cillian Reardon has worked in Leinster Rugby since 2011, having completed a degree in Sports Science from DCU in 2012, he is currently partaking in a PhD in UCD, whilst juggling working as a sport scientist with Leinster and competing as a professional boxer. When it comes to coaching and performing at an elite level, simultaneously, there are very few with the same experience.. Strength and Conditioning coach to the 2018 European and Pro 14 champions in Leinster Rugby, as well as competing as a professional boxer, Cillian Reardon gives Rory and Rudds an inside into the lifestyle of an individual who works and performs at the elite level and what it takes to get there. The 3 key areas covered in this episode include; 1) Insight into preparing elite athletes. 2) Training for boxing. 3) Managing working with Leinster rugby team and being a professional boxer. Other area’s discussed, the difference between pro and amateur boxing, strength training for boxers, If you want to learn more about Cillian t

Episode 16: Daniel Davey - Senior Performance Nutritionist. In episode 16 of the For Fit Sake podcast, Rudd’s and Rory talk all things nutrition with Leinster rugby and Dublin football’s Senior Performance Nutritionist Daniel Davey. Daniel knows what it takes to play at the highest level having represented Sligo at Senior inter-county level, as well as winning an All-Ireland title with Ballyboden St.Enda’s in 2016. Daniel received his BSc in Science from University College Dublin and holds an MSc in Nutrition, Physical Activity & Public Health from the University of Bristol. Daniel is also a Certified Strength & Conditioning Specialist (C.S.C.S) with the NSCA, and has completed the national qualification in Exercise and Health Studies. He is also the owner of Foodflicker. The key area’s discussed in this episode are; 1) Key strategies for performance in field based sports such as GAA and rugby. 2) Translating nutritional research into practical recommendations. 3) The habits that make up a high

Episode 15: 12 week Transformation Challenge In episode 15 of the For Fit Sake podcast, Rudd’s and Rory sit down to chat with the latest FFS 12 week transformation challenge winners about achieving elite results with better basics. The 3 winners share their secret for their amazing transformations including; Motivations for change. Key learnings from the process. Advice for anyone looking to improve body composition. If you want to look, feel and perform better, then check out nutritional coaching at FFS by clicking the link below. http://www.ffs.ie/nutrition

They say that if your dreams don’t scare you then you aren’t dreaming big enough. This is in a metaphorical sense, however, for Conor Maguire his dream is to “ride the biggest wave”, this being a more practical example of “dreaming big”. Standing at 5 foot 6 inches the Donegal man battles waves of over 10 feet tall on a regular basis, a modern day David and Goliath story. In 2015, Conor was nominated for 6 World Surf League Big Wave awards, becoming the youngest European athlete ever to be shortlisted. Then in 2017, he was honoured at the Big Wave awards, placing in the top 5 . In episode 14, Rory and Rudds surf the mind of Red Bull surfer Conor Maguire to find out what makes him tick, discussing; 1.Thought processes in the face of a considerable challenge. 2.Training and Nutrition for surfing. 3.Turning your passion into a profession. Don’t miss this episode, “Buoy” it’s a good one! 1) Intro- 00:00- 3:18 mins. 2) Highlights of what’s to be covered 1. Thought process In the face of a considerable

Damian Browne has devoted most of his adult life to elite rugby, having played with numerous clubs including Connacht, Leinster, Northampton, Oyannax and Brive, for over 16 years until he retired from the game in 2015 having difficulty with a knee injury. Retiring from professional sport would only spur Damian on to keep challenging himself, completing the Marathon des Sables, a 275km self-supported 6 day race across the Sahara desert, in 2016, in which he raised €7000 euro for Motor Neuron Disease Association and Amani Children’s Home in Tanzania. Recently Damian completed a solo row across the Atlantic ocean, which took 63 days to complete. In episode 13 of the For Fit Sake podcast, Rudd’s and Rory discuss with Damian; 1) The 63 day Solo Atlantic Row. 2) Mental Toughness and how to build it 3) How to practice mental strength strategies, for any challenges in life. In the fitness forfeit quiz, Rudd’s and Damian go head to head in a geography themed encounter with a rowing inspired twist. To keep an

Episode 12: Performance Nutrition at Elite Level with Danny Lennon Danny is the founder of Sigma Nutrition and the main man behind content creation on the site. Danny has a master’s degree (MSc.) in Nutritional Sciences from University College Cork. As well as producing media content, Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. Outside of the nutrition world, Danny is a drug-free powerlifter, BJJ blue belt and a life-long Arsenal fan. You can find him on Instagram at @dannylennon_sigma 3 key areas covered during episode 12 are: 1. Key strategies for weight cutting 2. Key strategies for good nutrition 3. Training for powerlifting We also complete one of the funniest Fitness Forfeit Quizzes we have had yet. When Rory and Danny go head to head in an Arsenal V Leeds football quiz with a power lifting themed forfeit on the line! Enjoy

Episode 11: Habits & Mindset of an elite athlete with Johnny Sexton Irelands third ever grand slam is only a few days old and the country is still reeling over what this incredible group of players have achieved. Johnny Sexton has been a key figure in Irelands success over the past few seasons and we got to sit down with him the weekend after the Wales game.  Johnny talks us through his habits and the mindset that he has developed throughout his career. We talk about recovery, different strategies that Johnny uses and how mental recovery can be just as important as physical.  We discussed the significance of "That Drop Kick" against France and how, for Johnny, the kick would only mean something if Ireland went on to achieve their bigger goal of a championship and grand slam.  We hear about the impact that Joe Schmidt has had on Johnny's career and how he was the first person to hammer home the importance of positive daily habits, as well as the set backs of being sloppy.  Johnny took on Rory in a St.

Mike Ruddock knows a thing or two about building successful teams; To mention a few, Swansea beating the then World Champion Wallabies in 1992, The welsh Grand slam winning team of 2005, a dominant Lansdowne side in the top tier of AIL rugby and all the way to successful teams in his current business career. Rory and Rudds spoke to Mike about the importance of task cohesion and social cohesion in building a winning environment, using plenty of Mike’s stories from “The Good Old Days” of Welsh Rugby for reference. Mike opens up on how his career was ended early after a horrific accident where he was knocked off a ladder resulting in a fractured skull and a back that was no longer fit to play ball. We hear the inspiring story of how Mike said his goal out loud of one day wanting to coach Wales if he couldn’t play for them on his way to the hospital before his recovery had even begun. Very inspiring stuff! The guys also have a lot of fun discussing Big Mikes current training regime and how you are never too

Episode 009 - Effects of “Personal Technology” on performance In this episode Rory and Rudd’s delve into the topic of the use of modern technology and the impact it can have on your physical performance, as well as the other key areas of your life. The guys run through their thoughts on the main pros and cons including: • Making more time for the really important stuff in life • Sleep quality • Reducing stress and anxiety • How some apps and technologies can actually make your more productive Rory also shares his most recent experiences in going cold turkey while trying to cut down the time spent on personal tech and how it backfired completely! Enjoy the show.

Neil Gunning is a man who has more experience than anyone we have ever met when it comes to: - Crash diets - "Yo Yo" weight loss - Experimenting with his diet / training / body Neil has competed in strong man competitions, adventure races and is now taking on a 1 million metre row challenge in 6 months! Yes, 6 months... you read that correctly! Neil has learned a unique mental resilience that can only be understood by someone who has gone through some of the following; personal loss, being open minded, taking a leap of faith in search of professional fulfilment and experienced ups and downs to the extreme, for example going from 133Kg down to 90kg then back up to 142Kg and now on his way back down again. This podcast is inspiring and packed full of takeaways for anyone at any stage of their journey in greatness, no matter what your goals are. Enjoy!

Episode 007: Rob Lipsett, Siobhan O'Hagan, Steffan Fusco Panel Discussion On this episode Rory and Rudds run with something a little different. We have the full audio clip form the panel discussion that Rory moderated in January at Fresh Resolutions in the RDS Concert Hall. It is jammed full of awesome takeaways.  The guys then discuss the big takeaways for them. The lads also share some positive news on two big wins for them on the Rugby front and we find out that Rory turns out to be better at Golf than Tiger Woods?! *Disclaimer - this statement is subject to approval from the PGA tour official stats team. Decision Pending. Enjoy.

Episode 006: Fat Loss, The Big Picture - Experience Is The Best Teacher On this episode Rory and Rudds discuss the big picture of fat loss and how it is not just down to the foods you put in your body. Yes, we said it, calories are king but you are probably missing a few other pieces of the puzzle first! The main points the guys want people to become more aware of are: 1- Sleep 2- Positive Self Talk and the anxiety associated with body composition training 3- Mindful Eating  4- Listening to your body 5- Experience is the best teacher  The lads also have a good laugh at Rudd's expense on his "experiences" recording a podcast episode with Ben Coomber when he was a guest at the gym in early January.  The tables get turned on Rory and Rudd's runs the fitness forfeit quiz the weekend of  big few days of Champions Cup Rugby. Rugby themed fitness forfeit on the line! Few controversial questions thrown in and makes for an interesting twist! Enjoy.

Episode 005: Christmas Bonus On this episode Rory and Rudds talk about the most common queries they get around the Christmas Period: • Social occasions • Drinks • Over eating • Mindless eating • Home Work Outs The guys talk about the importance of enjoying yourself and what is important to them about the Christmas period. Rudds & Rory also share some of their personal goals for 2018 and want to hear yours? Send them to podcast@ffs.ie or tag us on insatgram @ffsgym or use #ForFitSakePodcast to connect with us. This week’s fitness forfeit had a special guest moderator, (FFS Operations Manager) Mike South. This instalment gave everyone the showdown that you have all been begging for; Rudds V The Big Fella with the most disgusting forfeit on the line yet!

Episode 004: FFS Transformation Contest Winners On this episode Rory and Rudds were joined by the male and female winners of the inaugural FFS Transformation Contest,  Stephen Bradshaw and Sarah Warren. The episode is packed full of inspiration for anyone on a health and fitness journey by providing real world examples of how to get it done! Some of the guys highlights include Brad’s stats: lost an amazing 19 pounds and hit personal bests on his dips and chin ups. Brads was able achieve these amazing results with a significant knee injury from skiing that limited his training.  Sarah’s stats: lost an incredible 13.9% body fat in 2 weeks!!That was 12.22 kg and put on 2.36 kg of muscle!! Sarah also smashed personal bests in max chin ups, max push ups, 3rm chin up, rebook row and bench press. On the episode the discussion covers how difficult it can be to take progress pics and how we should use these pictures as a correct motivational tool. Rudds also reveals his battle with posting pics of his own personal

Rhys Ruddock is an Irish International and Leinster rugby player. He is also a man pursuing a degree in Strength and Condition… Did someone say get that guy on the For Fit Sake Podcast! Yes actually, and we have! Rhys has obtained the experiences / skills that allow him to compete at international level but also the expertise as a coach to help relate these experiences to you, the listener, and your health and fitness journey. On the episode, we discuss: - The importance of environment when it comes to trying to better yourself - Rhys’ career path and some fun stories from his time playing with @mako_vunipola in school - Nutrition and recovery strategies - How to listen to your body in order to maximise your performance in the gym As we near the results of the FFS Transformation challenge we dive in to the importance of mindset with Rhys and how to celebrate the small wins. http://www.ffs.ie/transformationchallenge We also had a lot of fun with this week’s “Fitness Forefeit” in our Wales V Ireland quiz

Richard Scrivener is an Animal Flow master instructor and a man with 15+ years working in the health and fitness industry. On the podcast Rich talks about how he wants his students to; 1. See the “big picture” with regards to their health and fitness. 2. Build health & fitness from the ground up Rich gives us an insight into what these concepts mean to him and you can apply them to your training and nutrition. We discuss how movement training such as animal flow compliment traditional strength training? And also how people can best integrate it into their workouts or training routines. We also have a little but of fun in this weeks "Fitness Forfeit" by hitting Rich with and Irish Themed Pub Quiz.

In Episode 001 of For Fit Sake Rory and Rudds talk about how there is no 'perfect' time to start. They share their stories about how they took their friendship and formed a successful business partnership based on shared beliefs and mutual respect. See who wins the first ever 'Fitness Forfeit' when Rory & Rudds take on the rest of Team FFS in a Mr & Mrs style shootout. The guys discuss what books, documentaries and music they are liking right now and have some recommendations for you.