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Bespoke Coaching, Cork (2026)

01/04/2026

A month that involved a training camp, pushing on with my thesis and injury really testing me.
Our training camp was a great success. From my side. Outside of working in such top class facilities. What really is beneficial
on camps is you are around the players for a sustained period of time where you get some really helpful insights into players daily habits which during a normal training week, can be missed due to limited time together. Loads of work done by everyone so overall a worthwhile trip as we look ahead to the league final and championship.
Finally starting to see some light with my thesis as I wrapped up my data collection. Some interesting findings and definitely learnings to take regards the use of educational interventions and frequent monitoring in order to make a positive behavioral change with athletes.
I was told that the recovery process from osteitis p***s would test me both physically and mentally and I can see why this month.
One week you feel stronger so you push the envelope a little bit, the next you’re set back by a flare up. The constant awareness of the injury through the physical pain or knowing I have a tedious rehab session to get done just adds to frustration. I'm back with the physio for some testing next week and hoping for some positive news regards strength progressions around the area.
Moving into April. The focus is on a league final and championship starting up which brings about a new phase for players, a hurling coaching course, delivering a workshop to over 300 people and continuing to support athlete & clients across different sports and environments.

26/03/2026

Measuring changes in muscle and fat mass can provide one insight into the effectiveness of a nutrition and training program outside of performance, recovery and overall wellbeing markers,
There are three methods that are typically recommend to measure athletes body composition which are
1. DXA scans
2. Bioelectrical Impedance
3. Skinfold measurements
Swipe across to see the pros and cons of each.
BespokeCoaching &C

23/03/2026

Concussions in sport are becoming more prevalent for a number of reasons such as athletes being more physically developed, improved diagnostic protocols and stricter reporting laws within sports.
Whilst research is still developing. It's becoming more clear that nutrition can play a big role in recovery from a concussion.

Swipe across to see a breakdown of nutrition strategies to support recovery from a concussion based off the current available evidence.

19/03/2026

In sports like GAA, soccer, middle distance running, rowing and combat sports like Boxing and MMA. The intensity of the activity increases lactic acid production.
It is known from many studies that due to the high intensity activity and lactic acid production. The pH of a muscle cell can be reduced resulting in lower energy production and ultimately a reduced capability to produce power, strength, and speed. Not what you want if you are an athlete looking to perform at your best throughout training and events.
This is where muscle buffers like Beta-alanine can be beneficial in order to help keep a neutral pH within the muscle and allow it continue to produce power, strength, and speed.
Swipe across to see how Beta-alanine works and how to dose it correctly..

09/03/2026

Fuelling before training and games is all about having enough accessible energy.
Whilst Protein is important for recovery and adaptation. Consuming Protein directly before training isn't that important and may actually take away from fueling correctly.
So no... Large amounts of meat, a protein bar or yogurt is not going to fuel your training session or games.
Your body performs best when it has sufficient amounts of carbohydrates ready to go so that is what you need to be prioritizing.
Whilst every athlete's gut tolerance, sport intensity and training load is different. Swipe across to see a framework to help you personalise your fueling plan...

05/03/2026

Over the last year. There seems to be more and more people scaremongering foods and telling us what not to eat.

🚨Avoid artificial sweeteners at all costs.
🚨Avoid dairy at all costs.
🚨 Avoid meat at all costs.
🚨 Avoid sugar at all costs.
🚨 Avoid seed oils at all costs.
And god forbid if you use a microwave. You might aswell call the funeral home that you are on the way.
However the ironic thing is that some people can spend so much energy on worrying about every ‘bad ingredient’ but totally ignore the most impactful things like exercising more, having a proper sleep routine, eating more quality proteins, fruits & vegetables and drinking more fluids.
Real health and performance comes from having solid habits and focusing on what actually matters.

02/03/2026

An extremely busy month of coaching, kicking on with rehab and attempting some balance.
February seems to be the new January when it comes to online coaching demand. I can't complain as this is my bread and butter and everyday brings something new with clients.
Kicked off the rehab on the osteitis p***s. If I'm honest, it's fairly tedious but thankfully I have already felt the chronic soreness improve without any use of NSAID's which I don't tolerate very well. Instead for anti-inflammatory effects. I have increased my daily Omega 3 intake to 3g and added 1000mg Curcumin each day whilst also increasing my polyphenol intake. On top of this I have implemented contrast therapy (Sauna & cold plunge) along with daily breath work to further help balance the nervous system. Outside of feeling improvements, objective data such as HRV has improved significantly so positive steps overall.
We had only one game this month but everything is ramping up as championship is just around the corner. Something that is not lost on me is having Odhran around the environment. Kids are sponges to what they are around and there are not many 5 year olds get to be around such a high performance, hard working and positive environment.
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Had a rare night out with Gemma at comedian. Great show and it felt good to switch off for a few hours.
March looks another busy month with a training camp, workshops and few more projects starting in the background. Hopefully a drier month than February after being washed out of it in February🤯

26/02/2026

First let’s look at what meal timing is. Meal timing means eating foods or certain nutrients at certain times for a specific reason.
Now a lot of people will say meal timing isn’t important at all but I have to disagree.
Swipe across to see my thoughts on why I think meal timing is something that needs to be considered.
What are your views on meal timing? Drop a comment below or DM me.

24/02/2026

First off. It's important to highlight that the cause of muscle cramps are multifactorial.
They can be influenced by dehydration, electrolyte losses, neuromuscular fatigue, sudden spikes in intensity or volume and the body being pushed harder than it is conditioned for. Often it is several of these at once.
Over the last few years. The use of Pickle juice has become more prevalent by athletes in order to ease muscle cramps quickly.
Whilst the acidic liquid is a concentrated source of electrolytes. 𝗔 𝗺𝗶𝘀𝗰𝗼𝗻𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗶𝘀 𝘁𝗵𝗮𝘁 𝗶𝘁'𝘀 𝘁𝗵𝗲 𝗲𝗹𝗲𝗰𝘁𝗿𝗼𝗹𝘆𝘁𝗲𝘀 𝘁𝗵𝗮𝘁 𝗵𝗲𝗹𝗽 𝗲𝗮𝘀𝗲 𝘁𝗵𝗲 𝗺𝘂𝘀𝗰𝗹𝗲 𝗰𝗿𝗮𝗺𝗽. Instead it's that unpleasant acidic taste which activates receptors in the mouth and throat which triggers a neural reflex that temporarily dampens overactive motor neurons driving the muscle cramp.
𝗔 𝘀𝗲𝗰𝗼𝗻𝗱 𝗺𝗶𝘀𝗰𝗼𝗻𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗶𝘀 𝘁𝗵𝗮𝘁 𝗽𝗶𝗰𝗸𝗹𝗲 𝗷𝘂𝗶𝗰𝗲 𝗰𝗮𝗻 𝗯𝗲 𝘂𝘀𝗲𝗱 𝘁𝗼 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 𝗺𝘂𝘀𝗰𝗹𝗲 𝗰𝗿𝗮𝗺𝗽𝘀.
There is no evidence to suggest that drinking the juice before exercise has any benefit. It's more a cure rather than a preventative.
When I have players reporting muscle tightness mid-game or I see them rubbing their calves or stretching in-between play. I like to act early by having them take a shot of pickle juice whilst also prioritising fluids after its use in order to stop a bigger cramp from developing.
Also for 𝗺𝗼𝘀𝘁 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝘂𝘀𝗲. Rather than drinking it straight. Ideally it is rinsed around in the mouth before swallowing. This ensures the mechanism of
triggering a neural reflex fully functions.
To sum up pickle juice.
🥒 It can help ease muscle cramps but will not prevent them.
🥒 A good rule of thumb is use it at the first sign of a muscle cramp to avoid a bigger cramp developing.
🥒 Ideally it should be rinsed around in the mouth (10-20seconds) before swallowing.
Prevention (See previous post on the grid) will always be better than cure but pickle juice is something I have found useful to have in the arsenal.

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.

Bespoke Coaching

01/04/2026

26/03/2026

23/03/2026

19/03/2026

09/03/2026

05/03/2026

02/03/2026

26/02/2026

24/02/2026

17/02/2026

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