in todays episode Coach and co-owner Katy explains how our 6 week challenge will be running and talks about how we have opened it up to non-members too.This challenge will be helping to raise money for Crumlin Children's Hospital.For more information and if you would like to join this challenge to help with some extra motivation to help you achieve your health and fitness goals click the link below for our websitehttps://www.nikafitstudios.ie/

On this weeks episode Jack Ryan talks about how to train smarter and harder.He talks about the methods we use at Nikafit Studios and how beneficial they can be to get the most out of each of your training sessions.Jack helps us understand the importance of volume, intensity and frequency.For more information on Nikafit Studios check out our website and social mediahttps://www.nikafitstudios.ie/https://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Today on the podcast Katy talks to us about carbohydrates, fats and what roles they play in our diet and lifestyle.Katy also talks to us about how your can find your maintenance calories and what your next step would be if you have a body composition goal.For more information on Nikafit Studios check out our website and social mediahttps://www.nikafitstudios.ie/https://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Today on the podcast Katy and Jack talk to us about the importance of protein in our diets. They give easily digestible information on how to increase the protein in our daily food intake and why it is so important for health, body composition and general satiety.For more information on Nikafit Studios check out our website and social mediahttps://www.nikafitstudios.ie/https://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Today on the podcast Jack and Katy speak with Fiona Brennan; clinical hypnotherapist and author of The Positive Habit and The Self Love Habit. Fiona talks to us about the methods she uses in her work and has written about in her books. She teaches that building habits can help your mental wellbeing and improve any problems you may be dealing with around anxiety, self-love, emotional eating and public speaking.Fiona is a mental health expert on Today FM, a TEDx speaker and an ambassador for positivity in the media.For more information on Fiona Brennan and her books click the links belowhttps://thepositivehabit.com/https://thepositivehabit.com/the-positive-habit-book/https://thepositivehabit.com/the-self-love-habit-book/For any information on Nikafit Studios check out our websitehttps://www.nikafitstudios.ie/

Hosts and coaches of Nikafit Studios Katy Tanham and Jack Ryan talk about some of the myths or misconceptions around fat-loss and muscle building. They cover topics like spot reduction, toning and knowing your calorie target.They also talk about the  importance of strength training if you really want to improve your body composition and understanding the education behind everything you are doing to achieve your fitness goalsFor more information on Nikafit Studios follow the links belowhttps://www.nikafitstudios.ie/https://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Today we have Garth Devlin on the podcast. Garth has been a member with Nikafit Studios for nearly 1 year and has already made such huge progress with a weight-loss of 24kg.Katy, Jack and Garth talk about the journey of training and make note that behind such a huge weight-loss there is so much more that has transformed during that time.For more information on Nikafit Studios https://www.nikafitstudios.ie/and our community check us out on social media via the links belowhttps://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Hosts Jack and Katy chat with Rob Evans today on the podcast. Rob is a mountain biker, mountain climber, member of Nikafit Studios and what some might call an adrenaline junky. Well known at Nikafit as force to be reckoned with, especially when it comes to MEP challenges. Rob tells us about his life, the work he does, his hobbies and his life experiences.

Hosts and coaches Katy Tanham and Jack Ryan chat with Brian Pennie on today's episode.Brian is  an author, speaker, PhD candidate, university lecturer, and life-change strategist. He talks with us about his story and how he now helps people understand that change is possible.We talk on topics of coping with anxiety, addiction, human behaviour, the power of gratitude and mindfulness.For more information on Brian Pennie check out these links below:https://www.brianpennie.com/https://www.instagram.com/brianpennie78/https://www.facebook.com/brian.pennieFor more information on Nikafit Studios check out our website and social media:https://www.nikafitstudios.ie/https://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Today we have Jack Ryan and Shane Walsh (head coach and general manager of Nikafit Studios Kilcoole) on the podcast talking about our 5 strength fundamentals at Nikafit.They talk about the Deadlift, Squat, TGU, Push-up and Chin-up and why we use them in our programme. They discuss what can help you at understanding or improving these exercises in your own training and why they are our fundamental movements.For more information about Nikafit Studios follow the link below for our websitehttps://www.nikafitstudios.ie/and our social mediahttps://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

We loved this uplifting conversation with friend and member of Nikafit Studios; Joey Von Meding. Joey is a fun seeking, film maker and all round positive guy (and other half of Roberta Von Meding). He has had a huge transformation on his journey with Nikafit so far but also speaks about his life, what he enjoys and what he is inspired by.For more information on Joey and the work he does follow the links belowhttps://www.instagram.com/thewonderbrothers/?hl=enhttps://www.instagram.com/jvmeding/?hl=en

Today Katy chats with Nathan Astbury a friend and member of Nikafit Studios.Nathan spent some of his formative years in the military and talks about his past experiences, what he learned and then what brought him to Nikafit. Nathan's fitness and health journey is very inspiring. He proves that any of us can transform ourselves with the right education and support. Consistency and commitment is what makes the difference.

Today we chat with Roberta Von Meding a member of Nikafit Studios and founder of Mums & Tots Magazine.Roberta shares her journey of creating her business along side her pregnancies and how she manages to juggle spending quality time with her family, training at the gym and running a magazine.For more information on Mums & Tots Magazine check out their instagram page belowhttps://www.instagram.com/mumsandtots/?hl=en

Owner of Nikafit Studios -Katy talks to us about our online coaching platform.As well as training members from two gyms in Wicklow, we provide a personalised online coaching experience. Now you can train with Nikafit from wherever you are in the world!For more information on our online coaching check out the link below.https://www.nikafitstudios.ie/online-personal-training

We are so excited to be back in the gym! Katy Tanham; co-owner and head of nutrition at Nikafit Studios gives you some great tips to focus on and tools to help you with getting back into your gym routines.For more information on Nikafit Studios check out our website and social mediahttps://www.nikafitstudios.ie/https://www.facebook.com/NikafitStudioshttps://www.instagram.com/nikafitstudios/?hl=en

Jack and Katy get the opportunity to talk with Patrick McKeown about his experience, work and expertise in The Oxygen Advantage and nasal breathing. McKeown was a chronic asthmatic who suffered from regular wheezing and coughing for more than twenty years before he discovered the Buteyko Method. After mastering the method, he has been completely free of symptoms, as well as medication, since the late 90s. Today, McKeown is a qualified practitioner after training with Professor Buteyko, the originator of the method.Patrick talks passionately about his 20years experience in learning and becoming a practitioner in nasal breathing and how it can benefit so many peoples lives. Patrick talks about how it can improve anxiety, depression, sleep quality, performance and so much more. He shares his work and practice on being present and how for so many years of his life he wasn't present in each moment. Patrick shares some exercises with us that you can follow along while listening.To buy Patrick's book click the link belowhttps://oxygenadvantage.com/oxygen-advantage-book/To find our more about Patrick McKeown click the link belowhttps://oxygenadvantage.com/patrick-mckeown-3/to find out more about Nikafit Studios check out our website and social mediahttps://www.nikafitstudios.ie/https://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios

Patrick Ryan is a member of Nikafit Studios and owner of The Firehouse Bakery in county Wicklow. Patrick talks about his passion of baking bread and running his own business. Jack and Patrick chat about work/life balance and bond over baked goods.Check out Patrick's Sourdough Tutorial on youtube via the link belowhttps://m.youtube.com/watch?v=2FVfJTGpXnU&feature=youtu.beTo view his website http://www.firehouse.ie and to check him out on social media follow @firehousebread

Terri Brannigan is a member of Nikafit Studios and currently lives a very healthy and active lifestyle but this hasn't always been the way for Terri. She shares her story with us and the challenges she has had to overcome with crohn's disease. Terri's attitude to life and her determination is inspiring. Her story is one that so many can benefit from in regards to not letting adversity prevent you from achieving your goals and living your life in the way that you want to.

Jack gets to sit down with Niall Mullen the co-owner of Nikafit Studios. Niall shares his experience about starting up a fitness business. They talk about the ups and downs, what drives him to keep going and growing the business.To find out more about Nikafit Studios the link to the website is belowhttps://www.nikafitstudios.ie/for instagramhttps://www.instagram.com/nikafitstudios/?hl=enfor facebookhttps://www.facebook.com/NikafitStudios

In this episode Jack catches up with Mel McDermott of Galz Gone Wild. Mel tells us about her background and why she started up her community for women like her. She gives us tips and tricks for the novice or experienced hikers and walkers.Galz Gone Wild reconnects women with nature and the outdoors through weekly hikes, adventures, getaways, workshops and events all across Ireland.Some resources and trails Mel Recommends are listed below..Long distance hikes use Hiiker https://hiiker.app/For forest trails use Coillte https://www.coillte.ie/For day hikes use Irish trails http://www.trails.ie/Some of Mel's favourite trails in Wicklow;Vartry reservoirDevils GlenTrooperstown hill and forest Lough Bray- (only to be attempted by experienced hikers and people without a fear of heights. Requires some scrambling)In Dublin ; Lead Chimney MinesWest Coast Achill Island; The Valley Loop, Croaghaun Sea cliffs Hike and Minaun Cliffs HikeFor more information on Galz Gone Wild check out the website belowhttps://galzgonewild.com/Instagram page https://www.instagram.com/galzgonewild_/?hl=enYoutube channel https://www.youtube.com/channel/UC-1q3lNhvdj9k4qBIUH3JWQFor more information on Nikafit Studios check out our website belowhttps://www.nikafitstudios.ie/and social media belowhttps://www.instagram.com/nikafitstudios/?hl=enhttps://www.facebook.com/NikafitStudios