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Bespoke Coaching

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Bespoke Coaching

Specialise in nutrition, exercise and lifestyle coaching working with a range of clients goals from

17/02/2026

Whether we like it or not. Nothing in life worthwhile comes easy.
Nowadays there seems to be trend that we should be seeking to have zero stress in our lives and everything should be easy.
In reality. If you aren’t feeling some stress or discomfort. You really aren’t seeing truthfully what you can do.
🏃‍♂️If you want to get to fitter? You are going to have to run/cycle/row etc longer and faster!
🏋️‍♀️ If you want to get stronger? You are going to have to lift heavier!
🏑 If you want to become more skillful? You likely will have to put more hours in practicing those skills.
📚 If you want to get a qualification or degree? You likely will have to spend hours with your head in the books!
📈 If you want to grow a business? You will likely have to spend a period working long hours and worrying about the business.
Yes we don’t want to be walking around ball of stress and totally burnt out but if you want to progress in anything. Try to do more and embrace the discomfort it brings.

12/02/2026

Do you find yourself constantly gassed in training and have yourself questioning your fitness?
Do you find your coaches are questioning your fitness?
Do you do more running, rower, cross trainer and bike sessions to get fitter but still find yourself in the same place or worse?
Maybe it’s not your fitness but it’s something else that can be quite an easy fix?
I have worked with numerous people at different levels from a wide variety of sports and when presented with a similar scenario. 99% of the time their fitness is not the issue.
It’s their nutrition and they aren’t fueling properly for the work they are doing.
Sounds simple but you wouldn’t expect to drive a car without any fuel in it would you?
Eat up particularly your carbohydrates if you want to perform at your best.

05/02/2026

I've been working in this industry nearly 15 years and when it comes to supplement use. Time and time again I see people waste their money through misuse.
Swipe across to see the most common mistakes I see people make with supplements.

02/02/2026

An extremely busy start to the year.
The inter-county GAA season kicked off and it's all hands on deck. From my side, this brings about implementing new phases for individual players and a big ramp up in logistical work through dealing with hotels, caterers and events managers. It's a part of the job that I actually enjoy as it allows me put my own spin on things but it definitely heightens my OCD.
Me & Billy Murphy delivered a successful workshop for over 50 coaches, nutritionists and players on all things performance nutrition.
We at Cork GAA officially partnered with Nutrition X. This has something that has been in the works the last few months and we are delighted to partner with a brand
that put the athletes needs at the forefront of interest through their sports nutrition, quality, third-party tested products.
A MRI on by groin showed the osteitis p***s was worse than I expected and up to 6 months of rehab could be needed. It is was it is and the focus now is doing everything I can to get it right and shorten that timeframe to when I can get back running fully. For not the bike is my best friend.
Online Coaching is as busy as ever with a nice diversity of clients with different goals working onboard. A snippet to the clientele I’m working with at the moment outside of work with Cork.
- Numerous club players in the midst of their pre season.
-Numerous professional soccer players overseas either in the middle or their season or starting pre-season
- A visually impaired cyclist getting ready for up and coming tandem bike races.
- A new mom looking to get back on the GAA pitch.
- Numerous endurance athletes getting ready for marathons and Ironmans plotted across the year.
This is the beauty of this job. No one client is the same and each will have their own unique circumstances which never makes it monotonous.
Looking forward to another busy month and copious amounts of caffeine.

29/01/2026

If there is one macronutrient that has some of the biggest myths. It’s Protein!
Swipe across to see 5 of the most common myths and most importantly. See the actual facts!

27/01/2026

It’s around this time of year that players start zoning in on body composition and a common question I get is..
𝗪𝗵𝗮𝘁 𝘄𝗲𝗶𝗴𝗵𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝗜 𝗯𝗲 𝘁𝗼 𝗽𝗲𝗿𝗳𝗼𝗿𝗺 𝗯𝗲𝘀𝘁?
My answer is always the same. There is no exact ideal weight.
Some athletes can get caught up in the mindset hole of always ‘needing to get lighter’ or always ‘needing to get bigger’ but each can come with a trade off.
𝗖𝗼𝗻𝘀𝘁𝗮𝗻𝘁𝗹𝘆 𝘀𝗲𝗲𝗸𝗶𝗻𝗴 𝘁𝗼 𝗴𝗲𝘁 𝗹𝗶𝗴𝗵𝘁𝗲𝗿?
This can end up having many compromises in physical and mental health, quality of life, ability to perform ,injury risk and overall competency in sport and day to day life..
𝗖𝗼𝗻𝘀𝘁𝗮𝗻𝘁𝗹𝘆 𝘀𝗲𝗲𝗸𝗶𝗻𝗴 𝘁𝗼 𝗴𝗲𝘁 𝗯𝗶𝗴𝗴𝗲𝗿?
This can end up having consequences on fat to muscle ratio and therefore ability to perform. It may also increase the risk of injury as muscle and strength can increase faster than tendons & ligaments can adapt to the new loads.
My advice is to build good eating and lifestyle habits that allows you to achieve a body composition that will allow you perform at the highest with consistently ticking these boxes.
✅ Endurance
✅ Strength
✅ Focus & concentration
✅ Speed & agility
✅ Recovery
✅ Daily energy and wellbeing
A scales number will not be the bottom line to any of these
&C

22/01/2026

The last number of years, athletes have been told by the internet that....
✋They are training too much if they are reporting they are sore and fatigued..
.
✋They need to consume more protein.
✋ They need to just focus on eating healthily and avoid any processed foods.
✋ They should be taking this and that supplement.
✋ The leaner they are. The better it will help performance.
However, science and real-world sports performance nutrition tells a very different story.
Swipe across to see how..

20/01/2026

Suffering low appetite around training and events is something that's often brushed under the carpet and can been seen as something to 'get on with' by athletes themselves.

However, under-fueling not only impacts performance. It can also lead to injury and long-term health consequences.
There are multiple causes of low
appetite which includes:

🥵 Hot climates/humidity
🤒 Illness.
💊 Certain medications (Such as some ADHD, antidepressant, antibiotic medications)
😖 Stress and anxiety
🏃‍♂️ High training load
😬 Nerves
and more...
If you're someone who struggles to eat enough. Swipe across and consider some of the following strategies.

13/01/2026

Pre season is starting for a lot of club GAA teams around the country and there is one factor that is forgotten by a lot of players around this time.
It’s to fuel properly.
Proper fueling is not just for games and by not fueling properly for your pre-season. It can cause a whole host of issues. Swipe across to see and how you can avoid it..

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.

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Cork

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+353851143850

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