10 Key Takeaways from "The Last Dance"

In today's episode, we talk all about the pros and cons of using a treadmill. We compare it to running, talk about the pros and cons with using a treadmill and much more. If you have taken up running and thought about using a treadmill before, this is the episode for you. Let me know what you think about this episode of the podcast as well as what you would like to hear about in the future by Dm'ing me on Instagram @coach_seanc

In this episode of the podcast, we talk about all things lower back. Why a disc issue may not be the problem and how an MRI might not help. What exercises you should be doing as well as exercises you should not be doing. How every lower back injury is different and the go-to steps you can do to quickly find what exercises may suit you best. How to structure your warm ups with lower back pain and what exercises I like to include in the session to help reduce the risk of injury. If you enjoy this episode of the podcast, let me know on Instagram @coach_seanc

A question I've been asked over the years is do I do meal plans for people? One glance at a recent Instagram reel (https://www.instagram.com/p/CQLmNdvnFPt/) would suggest that I should never do meal plans for anyone. This is my lunch every day of the week. The same lunch. I might have some sausages and/or black pudding thrown in there at weekends. Nothing fancy. Nothing special. But, for the most part, Monday to Friday, this is my routine based around my schedule. It works for me. I'm not a fan of cooking. I enjoy the meal. I never feel bored. (There was a time I would never include a bagel but that's a post for another day!). I make it work for me and my goals. But that doesn't mean it will for you and yours. I can only imagine what people would say if I told them you had to do this routine! And yet, that's what some people do. Put others on their plan because it worked for them. That's not coaching. Set meal plans and strict diets are very hard to stick to. Especially when those meals don't line up with your goals. There was a time where we used to all preach 6 meals a day, every two hours, to keep "the metabolism burning", or something like that. That's not sustainable. And if the meal plan you are on is not sustainable to you, no matter the benefits, you won't stick to it. That's why at our Boot Camp, we give choices. We go through the options with you and help you pick what aligns with your goals. Because all the diets have one thing in common if fat loss is your goal: a calorie deficit. Picking the right diet/meal options should depend on what you can realistically do rather than what someone else on Instagram is eating Instagram: https://www.instagram.com/coach_seanc/ Website: http://www.coachseanc.com/

In today's episode, despite the cancellation of the Dublin Marathon, we are talking about my biggest mistake when running and how you can avoid it. We quickly talk about the DCM being cancelled this year, Although we don't get into it too much because we feel that everything has been said already on the topic. It is still disappointing that it will not go ahead this year. But, we will find a way to make the Virtual Marathon as memorable. Instagram: https://www.instagram.com/coach_seanc/

Ok, it's been a while but, just as we pass the one year anniversary of doing at home Zoom workouts, I'm back with another episode of the Coach Seán Fitness Podcast. This episode is all about running for those that hate running. I've learned a lot over the past year with Covid-19. One thing I wasn't expecting to learn about myself was how much I relied on running for my mental and physical health. But it wasn't always that way. I was the guy who wanted to do a marathon once and then never does it again. I was the guy that said they "hate running". I was the guy that would get uncomfortable whenever someone referred to me as a runner. That's despite running 4 marathons, including a virtual marathon at this point. In this podcast episode, I talk about my poor mindset to running, how it all changed and how you can get into running. I talk about the misconceptions with running, the long runs and running motivation. I also talk about the Running For Those Who hate Running Challenge we have with Any Given Training Day, starting this Monday, March 29th. For 5k and 10k templates, the programme is FREE in our running group. We will also continue to have follow along sessions on Tuesdays and Thursdays in that group. However, if you are constantly struggling with motivation to run, developing good habits, getting accountability and combining your running goals with at home workouts, get in touch with us. We will tailor the 6 weeks around you and your goals as well as setting you up n the Any Given Training Day Fitness App for at home workouts, mobility drills and mini programmes to overcome the common running injuries such as lower back pain, shin splints and my personal favourite, calves! If you are interested in that Challenge, apply now by clicking the link below: https://docs.google.com/forms/d/e/1FAIpQLScV3fYEwsRLu8nrf2X3hedXjD81Tizt6za-QgBTKgguE6NmnA/viewform?usp=pp_url You can also join our FREE Running Group by clicking the link below: https://www.facebook.com/groups/anygivenrunday More details on the Challenge will also be posted on the Any Given Training Day Instagram Page: https://www.instagram.com/anygiventrainingday/ #LetsGoGetEmAgain

January training is usually about the scales and losing the holiday weight. Despite the shock I got when I went back to training at the start of this month, I feel that exercise should be about so much more. Exercise has helped me deal with my lower back issues and I know it can help you. As they say, I think, exercise is the cheapest form of medicine. So in this episode, I talk about the research behind how it can help you with dealing with pain as well as how you can still train all your limbs, even if one is injured, through cross training. As I say in this episode, this is not about #NoExcuses and 'no pain no gain' mentality. But more about finding ways to train that will help with your fitness, mood and confidence. And if you are interested in online training, be sure to check out this link below where I do have some availability for online personal training: http://www.coachseanc.com/onlinetransformation #LetsGoGetEmAgain https://linktr.ee/coach_seanc

In this episode of the podcast, I will be talking about the three biggest mistakes that people make when setting their health and fitness goals as well as my two strategies to helping ensure that 2021 is your most successive fitness year yet! We talk about how people try to do too much at once in January. How people are not specific enough with their goals (along with a great strategy to use on how to set your goals for the year - Most people do the complete opposite to this strategy!). We also talk about why people don't have accountability for their goals. And for help in setting those goals, we talk about finding cues and setting new routines to override those cues as well as how to get more specific in your training in 2021. As mentioned on the podcast, my follow along fitness session is on YouTube tonight at 7pm: https://www.youtube.com/watch?v=2Zh4zZLl1vo If you are reading the above link and it is too late for you to do the session, you need to subscribe to my newsletter to get updates on all things health and fitness that will help keep you motivated and in the right mindset to achieve your goals. You can subscribe for free by clicking here: http://eepurl.com/ckeVyL For the month of January, I'm bringing back my 6 Week Online Personal Training Transformation Challenge. This time, working along with the Coaches at Any Given Training Day, this will be even bigger and better than ever before. As well as working with me through the Any Given Training Day App, you'll be able to pick the brains of other coaches with specific experiences in coaching running, swimming, cycling and triathlons. Through the first 6 weeks, we will work on your goals through the 6 Week Challenge, tailoring it to your fitness levels and well as what you have access to at home and your goals. Together, we will work on tackling your goals and having a plan that we can implement throughout the year. Take the guesswork out of your training, have accountability and eliminate the excuse of a lockdown to start your 2021 on the right track! Click HERE for more details on how to sign up today: http://www.coachseanc.com/onlinetransformation #LetsGoGetEmAgain

Happy New Year. This episode of the Podcast is specific to members of my Boot Camp or online PT clients (as well as Any Given Training Day clients). So you might not get as much out of it if you are neither. In this episode, I will talk about: - Why "world carnivore diet month" and Veganuary are the same month - The key ingredient that EVERY successful diet has - My one problem with calorie counting on My Fitness Pal - What "Shape My Plan" is, how it works, and how you can make it personal to you and your goals - What the "Booty Camp" diet is, how it works and why we eliminate some foods, even though they aren't necessarily bad for you. If you did enjoy the podcast and want to become an online coaching client of mine, email me for my 6-week challenge on sean@coachseanc.com (or follow the link below to sign up). We'll be taking new members into our Boot Camp from February when lockdown restrictions ease. http://www.coachseanc.com/onlinetransformation

With over a month since the last episode of the podcast, we catch up with Coach Seán on how the marathon went and the lessons he learned running the Dublin Virtual Marathon and running that last 10k with his Dad. From 13:15, we talk about thee nutrition connection to The Social Dilemma, the new documentary on Netflix, dealing with issues around the likes of Facebook and Instagram. Seán draws parallels between both of them, particularly through one scene involving a lock jar. Hopefully, it helps you rewire your thinking and relationship with food, especially as we head towards the holiday season. If you have anything in particular that you would like to be discussed on the next episode of the Coach Seán Fitness Podcast, be sure to send him a DM on Instagram (@coach_seanc). Plus subscribe to the weekly newsletter where you will also get the 6 Hacks to lose 6kg or more in 6 weeks or less eBook: http://eepurl.com/gWh6Gf

As of recording this episode, we are a few hours away from the second lockdown in Ireland and gyms being shut. Initially, I was not as level headed as I am in this podcast. I truly feel for businesses that are going to go under. It's not my place to lecture whether the country is doing the right thing or not but, from a health and fitness perspective, give my views on how to adapt to the next 4-6 weeks. And there are a few ways to do that as I talk about bodyweight training, how it can transfer over to the gym and the assessments we can do it keep ourselves motivated and on track. I also talk about how I am going to set goals for myself over the next 6 weeks. I talk a little about the conflict on Twitter (a dumpster fire as of late) about the importance of gyms with mental health. In short, I know they can help but they are not the essential service. They have helped me a lot in the past, but may not be for everyone and telling people to squat is not the first thing I would recommend to someone who is suffering! The 5km radius was a big blow to my marathon goals and training over the last few months. I'm not sure what I am going to do about that right now. But I do know how I am going to plan and adapt my sessions for my Boot Camp in Castleknock who I am grateful for that have stayed with through all the changes we have made since March. Instagram @coach_seanc