Reach Your Peak
Episodes
EP 132 - SHIFT WORKERS 5 TIPS TO IMPROVE SLEEP
01 Nov 2021
Contributed by Lukas
In todays episode I discuss shift workers and what they can do in 5 easy steps to improve sleep for better progress 💻Book Your Free Video Consulata...
EP 131 - Scale Weight What Is It Telling You And Why
25 Oct 2021
Contributed by Lukas
In todays episode I discuss Scale weight and if it really is good or bad for progress 💻Book Your Free Video Consulatation Call Today . For al...
EP 130 - Managing Expectations And Using The Reset Button
18 Oct 2021
Contributed by Lukas
In todays episode I discuss expectations and also resetting each week and why both can be negative towards your goals 💻Book Your Free Video C...
EP 129 - Winning The 3 In A Row - My Prep And What I Did To Win
11 Oct 2021
Contributed by Lukas
In todays episode I discuss my prep and how i was able to win back to back shows 💻Book Your Free Video Consulatation Call Today . For all onl...
EP 128 - You Are Only Limited By Your Mindset
20 Sep 2021
Contributed by Lukas
In todays episode I discuss mindset and how it can really limit you if you let it 💻Book Your Free Video Consulatation Call Today . For all on...
EP 127 - The Mental Side Of Prep And Dieting In General
13 Sep 2021
Contributed by Lukas
In todays episode I discuss the mental side of prep and dieting 💻Book Your Free Video Consulatation Call Today . For all online coachi...
EP 126 - Peak Week Is Finally Here
06 Sep 2021
Contributed by Lukas
In todays episode I discuss My Peak Week Strategies and what you can do to get the best results for your prep. 💻Book Your Free Video Consulatation ...
EP 125 - Weight Training And Cardio To Burn Kcals - Which Is Better
30 Aug 2021
Contributed by Lukas
In todays episode I discuss Weight Training vs Cardio To Burn Kcals 💻Book Your Free Video Consulatation Call Today . For all online coaching ...
EP 124 - We need carbs to build muscle
23 Aug 2021
Contributed by Lukas
In todays episode I discuss Carbs and the importance of them for our training 💻Book Your Free Video Consulatation Call Today . For all ...
EP 123 - Dealing With The Challenges Of Change - A Deeper Look
16 Aug 2021
Contributed by Lukas
In todays episode I discuss the make challenges we face when trying to change 💻Book Your Free Video Consulatation Call Today . For all ...
EP 122 - Better Body And Better Performance Top Essentials
10 Aug 2021
Contributed by Lukas
In todays episode I discuss the essential things you need to do within your lifestyle to get that perfect body and mind 💻Book Your Free Video...
EP 121 - 6 Weeks Out
02 Aug 2021
Contributed by Lukas
In todays episode I discuss my prep and how it feels 6 weeks out 💻Book Your Free Video Consulatation Call Today . For all online coaching enq...
EP 120 - Top Tips For Accurate Tracking
26 Jul 2021
Contributed by Lukas
In todays episode I discuss how to track your food intake accuratetly 💻Book Your Free Video Consulatation Call Today . For all online ...
EP 119 - How Can You Start To Make A Change
19 Jul 2021
Contributed by Lukas
In todays episode I discuss how you can start to make a change even when you really think you can't 💻Book Your Free Video Consulatation Call...
EP 118 - Setting Goals Is The Easiest Part
12 Jul 2021
Contributed by Lukas
In todays episode I discuss goal setting and how that's only a picture in your head. Habit and behaviour formation is where the goal begins its journe...
EP 117 - Nutrition The Elephant In the Room
07 Jul 2021
Contributed by Lukas
In todays episode I discuss Nutrition And How It Is the no 1 Factor Everyone Struggles With 💻Book Your Free Video Consulatation Call Today &n...
EP 116 - Supplements What You Need To Think About
28 Jun 2021
Contributed by Lukas
In todays episode I discuss supplements and what you need to think about before you buy 💻Book Your Free Video Consulatation Call Today . For ...
EP 115 - Eating Out And How You Can
21 Jun 2021
Contributed by Lukas
In todays episode I discuss eating out and how to plan to take away the stress 💻Book Your Free Video Consulatation Call Today . For all onlin...
EP 114 - Resetting After A Weekend Of Indulgence
14 Jun 2021
Contributed by Lukas
In todays episode I discuss resetting after a long weekend of indulgence 💻Book Your Free Video Consulatation Call Today . For all online coac...
EP 113 - Importance Of Setting A Morning And Night Routine
07 Jun 2021
Contributed by Lukas
In todays episode I discuss Setting a morning and evening routine and how importance it is. 💻Book Your Free Video Consulatation Call Today ....
EP 112 - Top Signs Of Diet Fatigue.
31 May 2021
Contributed by Lukas
Season Two EP 112 - Top Signs Of Diet Fatigue. In todays episode I discuss diet fatigue and what signs you need to take note of and what c...
EP 111 - My 16 Week Prep Setup
24 May 2021
Contributed by Lukas
Season Two EP 111 - My 16 Week Prep Setup In todays episode I discuss my 16 week prep setup and give you the main points you can take to help yo...
EP 110 - Top Tips For Improving Bloating
17 May 2021
Contributed by Lukas
Season Two EP 110 - Top Tips For Fat loss Periodisation In todays episode I discuss Bloating . Top tips you can use to set yourself up to combat bloat...
EP 109 - Top Tips For Fat Loss Periodisation
10 May 2021
Contributed by Lukas
Season Two EP 109 - Top Tips For Fat loss Periodisation In todays episode I discuss fat loss periodisation. Top tips you can use to set yo...
EP 108 - Understanding Weight Fluctuations
27 Apr 2021
Contributed by Lukas
Season Two EP 108 - In todays episode I discuss weight fluctuations and what they really mean. 💻Book Your Free Video Consulatation Call Today  ...
EP 107 - Top Tips For Improving Your Sleep
26 Apr 2021
Contributed by Lukas
Season Two EP 107 - In todays episode I discuss Sleep and how important it is to overall health and wellbeing. I give my top tips you have to look at ...
EP 106 - Goal Setting And Goal Achieving Two Different Things
19 Apr 2021
Contributed by Lukas
Season Two EP 106 - In todays episode I discuss the difference between goal setting and goal achieving. Everyone can set goals but why do so many fail...
EP 105 - Carbohydrate Intake For Intense Exercise
12 Apr 2021
Contributed by Lukas
Season Two EP 105 - In todays episode I discuss carbohydrate intake for intense exercise. I look am pre , intra , post intakes and what suits you ...
EP.104 - Scale Weight And Food Plans Are They Your Downfall
05 Apr 2021
Contributed by Lukas
Season Two EP 104 - In todays episode I scale weight and food plans and how they can have a huge negative effect on you and your success.................
EP 103 - Deciding to prep for Photoshoot or Stage
29 Mar 2021
Contributed by Lukas
Season Two EP 103 - In todays episode I am joined by Peak Performance academy coach Perry to discuss what you need to consider before you choose betwe...
EP - 102 - What should you do when weight loss stalls???
22 Mar 2021
Contributed by Lukas
Season Two EP 102 - In todays episode I discuss what you can do to help you when your weight loss or muscle gain journey hits a road block. Ever...
EP. 101 - Understanding The 3 Energy Systems And How To Train Them
15 Mar 2021
Contributed by Lukas
We Kick Off Season Two EP 101 - With a education on the 3 energy systems and I give you working examples of how you can start to train them straight a...
EP . 100 - Q&A - Ask The Coach
08 Mar 2021
Contributed by Lukas
In todays episode we celebrate 100 episodes and mark it with a Q&A. ................. 💻Book Your Free Video Consulatation Call Today . Fo...
EP 99 - In Conversation With Rebecca O Rourke
01 Mar 2021
Contributed by Lukas
In todays episode I am joined with Rebecca O Rourke (Team ROR). We discuss everything from nutrition to travel to dealing with online life. 📲...
EP 98 - Setting Yourself Apart For Success
22 Feb 2021
Contributed by Lukas
In todays episode I discuss what will set you apart when it comes to success. Follow the process. 💻Book Your Free Video Consulatation Call Today . ...
EP - 97 - Setting Up Time For Your Self Care
15 Feb 2021
Contributed by Lukas
In todays episode I discuss My Top Tips on how to implement Self Care into your daily routine and how important this is. 💻Book Your Free Vide...
EP 96 - Top Tips For Dealing With StressEP 96 - Top Tips For Dealing With Stress
08 Feb 2021
Contributed by Lukas
In todays episode I discuss Stress And My Top Tips On How To improve Your Stress within Your life. 💻Book Your Free Video Consulatation Call Today ...
EP 95 - How To Deal With The Same Same Routine
01 Feb 2021
Contributed by Lukas
In todays episode I discuss how you can change the way your day plays out and how to set a few structures in place can make all the difference ..... 💻...
EP 94 - My Advise To All Young Coaches
25 Jan 2021
Contributed by Lukas
In todays episode I discuss what all young coaches should do to kickstart there new career and to help them grow as a coach over the coming years ...
EP 93 - Build The Perfect Home Workout
18 Jan 2021
Contributed by Lukas
In this weeks episode I discuss how to build the perfect home workouts and what the thought process needs to be to get maximum results. Please subscri...
EP 92 - Top Tips For Achieving Your New Year Goals
11 Jan 2021
Contributed by Lukas
In this weeks episode I discuss the new year and my top tips to achieving your goals. From time measured goal setting to social support network I will...
EP 91 - New Year - Fresh Start
04 Jan 2021
Contributed by Lukas
In this weeks episode I discuss the new year and how we actually setup our goals going forward is so important. Doing the same thing over and over mig...
Ep. 90 - Nutrition At Xmas
21 Dec 2020
Contributed by Lukas
In this weeks episode I discuss the xmas period and how to plan for a great stress free xmas. Nutrition goes way beyond macros and kcals for most peop...
EP - 89 - Planning The Xmas Period
14 Dec 2020
Contributed by Lukas
In this weeks episode I discuss the xmas period and how to plan for a great stress free xmas. Nutrition and training at this time of year are only one...
EP. 88 - Accessing The First Week Back
07 Dec 2020
Contributed by Lukas
In this weeks episode I discuss what you need to access after your first week back. Training , Nutrition and your current mindset all need to be looke...
EP 87 : Planning The Comeback
30 Nov 2020
Contributed by Lukas
In todays episode i discuss what you need to do now to be ready for the comeback to your training and nutrition. I set out the main points you need to...
EP 86 - Balance A True Understanding
23 Nov 2020
Contributed by Lukas
In todays episode I discuss the real meaning of the word balance and the way it can and should apply to you. Whatever your goals are we have you...
EP 85 - Living With Lockdown
16 Nov 2020
Contributed by Lukas
In todays episode I am joined with Steve O Mahony to discuss living with lockdown and how to deal with it. Mindset, and a can do attitude is what's n...
EP 84 - Calorie Management In Lockdown
09 Nov 2020
Contributed by Lukas
In todays episode I discuss how to manage your calories in lockdown. When you do not understand the whole kcals and macros tracking what can you do to...
EP 82 - HERE WE GO AGAIN
26 Oct 2020
Contributed by Lukas
In todays episode I discuss what we can do in. this rough period to really excel. Mindset right now is everything and setting a system and structure i...
EP 81 - Understanding Body Types For Your Goals
19 Oct 2020
Contributed by Lukas
Today i discuss Somaotypes. If we look at what body type we are we can start to tailor our nutrition towards it to suit our metabolism Book Your...
EP 80 - Dealing With Continued Change
12 Oct 2020
Contributed by Lukas
In Todays eposide i talking about change and how he can really set you back if your actions and thought process are directed in the wrong way . ...
EP 79 - 5 Nutrition Myths Explained
05 Oct 2020
Contributed by Lukas
In todays episode i discuss 5 common Nutrition related myths that you might think are correct but with a little dive deeper we can see that this is fa...
EP 78 - Habits - Mindset - And Moving Forward With Robert Cronin
28 Sep 2020
Contributed by Lukas
In todays episode i am joined again by Robert Cronin to discuss why we get stuck in a rut and how we can move forward. Aghadoe Counselling Centre 08...
EP 77 - Direction In Your Day
21 Sep 2020
Contributed by Lukas
In Todays Episode I discuss How Direction Within Your day Will LeadTo A better Outcome. Book Your Free Video Consulatation Call Today . For all ...
EP 75 - Dealing With Mental And Physical Challenges
14 Sep 2020
Contributed by Lukas
In todays episode i discuss how we can get through mental and physical challenges. The journey is difficult at times so it pays to know how to deal wi...
EP 74 - Understanding Body Composition
07 Sep 2020
Contributed by Lukas
In todays i episode i discuss what is true body composition. We need to look to more than just scale weight. Body Composition is made up of many areas...
EP 74 - Stopping The Weight Gain
31 Aug 2020
Contributed by Lukas
In todays episode I discuss why we gain weight post dieting phase and what we can do to counteract it. Book Your Free Video Consulatation Call T...
EP 73 - Building A Base In Training And Nutrition
24 Aug 2020
Contributed by Lukas
In todays episode i discuss how you need to approach your training and nutrition with regards to building a solid base to work from. The Key here is t...
EP 71 - Temptations And Distractions
17 Aug 2020
Contributed by Lukas
In todays episode I discuss how to deal with temptations and distraction that will occur along your journey to a better ,happier and healthier mind an...
EP 71 - Training Splits For Women What You Need To Know
10 Aug 2020
Contributed by Lukas
In this weeks episode I discuss how women should approach weight training and what you need to consider . Book Your Free Video Consulatation Call Toda...
EP 70 - Setbacks And A Positive Mindset With Steve O Mahony
03 Aug 2020
Contributed by Lukas
In this week episode I have a really special guest Steve O Mahony to discuss setbacks in life and how to overcome them through a positive mindset and ...
EP 69 - Hunger Hormones And How They Effect Your Progress
27 Jul 2020
Contributed by Lukas
In. todays episode I discuss the Hunger Hormones Leptin and Ghrelin and how they change over a dieting phase. I share my insight into how I help my cl...
EP 68 - What You Need To Know About Fat Intake
20 Jul 2020
Contributed by Lukas
In todays episode I discuss the importance of Fats within our diets. I breakdown the different types plus what ratio and how much for optimal health -...
EP 67 - Importance Of Protein Intake
13 Jul 2020
Contributed by Lukas
In todays episode I discuss why Protein is so important to your diet and to help you achieve your goals. ------ . Book Your Free Video Consulata...
EP 66 - BALANCING YOUR DIET
06 Jul 2020
Contributed by Lukas
In todays eposide I discuss where you need to start first on your nutrition. Getting a balance of good quality foods and getting your digestion and gu...
EP 65 - Negative Effects Of Dieting
29 Jun 2020
Contributed by Lukas
In todays episode I discuss what adaptations the body will go through when you are in a prolonged dieting phase. I discuss and list what to expect and...
EP 64 - Carbohydrate Explained And There Benefits
22 Jun 2020
Contributed by Lukas
Carbohydrates are one of the key macro nutrients (along with protein, fat and to a lesser extent, fibre, water and alcohol). Carbohydrates, in particu...
EP 63 - Meal Timing Does It Matter For Fatloss
15 Jun 2020
Contributed by Lukas
In todays episode I discuss does meal timing matter when it come to fatloss. How many meals should you eat or is that the wrong focus. 💻Book ...
EP 62 - Regaining Control Of Your Diet And Training
08 Jun 2020
Contributed by Lukas
In todays episode I show you ways in which you can get back in control of your diet and training. Lets look at the most important aspects of long term...
EP 61 - REFEEDS - DIET BREAKS AND MINI CUTS
01 Jun 2020
Contributed by Lukas
What do all these references mean. Today I discuss what each of these topics mean and how they might be a method you can implement into your nutrition...
EP 60 - FATLOSS THINK HYPERTROPHY FIRST
25 May 2020
Contributed by Lukas
In todays episode I discuss fatloss and what we should think first when it comes to change our body composition. Dropping kcals and doing 7 days a wee...
EP 59- Conversation With Ireland National Team Powerlifting Coach Jay Farrant
18 May 2020
Contributed by Lukas
In todays episode I have a chat with ABS Powerlifting Head man Jay Farrant. We discuss lifting from the perspective of male and female lifters and als...
EP 58 - Managing Your Calories Successfully
11 May 2020
Contributed by Lukas
In todays episode I discuss way to have success when it comes to your fat loss journey. I go through the most important aspects that you need to focus...
EP 57 - Keeping That Inner Candle Burning
04 May 2020
Contributed by Lukas
In todays episode I discuss why it is so important for our mental wellbeing to keep the inner flame alive. We are all stressed but we can change the w...
EP 56 - Trying To Keep Motivated During This Time
27 Apr 2020
Contributed by Lukas
In todays episode I discuss strategies that we can do to get back that motivation we had at the start of this lockdown. Simple guidelines to get you d...
EP 55 - Conversation With Robert Cronin On Mental Health
20 Apr 2020
Contributed by Lukas
Today I have a special guest Robert Cronin who is addiction councillor. We talk about mental health and how it is so important especially at this time...
EP. 54 - Prep 16 Week Journey - Start To Finish.
17 Apr 2020
Contributed by Lukas
The Prep. The coaches journey through the 16 weeks. Changes along the way and what we experienced through the process and also dealing with the sudden...
EP 53 - How Has COVID 19 Changed Us
13 Apr 2020
Contributed by Lukas
In Todays episode I discuss how we have changed and will have to change over COVID 19. We have had to take a look at our lives and really appreciate w...
EP 52 - Top Tips To Stay On Track With Your Nutrition.
06 Apr 2020
Contributed by Lukas
As Humans we need structure and routine. When that is taken from us our nutrition always seems to suffer. Today I give you my top tips to staying on t...
EP 51 - Peak Performance Coaches Q&A
03 Apr 2020
Contributed by Lukas
Today we all get together the Coaching Team at Peak Performance Academy and discuss some topic that our clients have been asking about. Also we have a...
EP 50 - Personal Goal Changes
30 Mar 2020
Contributed by Lukas
Today I discuss how my personal goals have changed and how I reacted to this. You can also learn for todays chat on how just because something gets in...
EP 49 - Staying On Track
25 Mar 2020
Contributed by Lukas
In todays episode I discuss what we need to do on a daily basis to stay on track. Nutrition will be our biggest struggle so lets look at what we can d...
EP 48 - Dealing With The Shutdown
21 Mar 2020
Contributed by Lukas
In today's episode I discuss what we need to do to physically , emotionally and mentally deal with this period.
EP 47 - Coronavirus - Nutrition And Training Strategies
16 Mar 2020
Contributed by Lukas
In todays episode I discuss what we can do Nutrition wise and Training wise if we are faced with long stents at home with restriction to travel and so...
EP 46 - What It Feels Like To Prep And Guidelines To Success
11 Mar 2020
Contributed by Lukas
Today I discuss what Prep is really like and what to expect at different stages. Also I outline some key factors that you need to think about before s...
EP 45 - What Is Fatigue And How To Manage It
04 Mar 2020
Contributed by Lukas
We all have experienced fatigue when train as some form or another. What we need to realise is the type of fatigue and how we should manage it. in tod...
EP 44 - Dr Jordan Shallow Mobility - Stability - Strength
26 Feb 2020
Contributed by Lukas
Jordan is a chiropractor and a competitive powerlifter who champions getting movement right, from the outset. Jordan's patients and clients range from...
EP 43 - Perception What We Think We See
19 Feb 2020
Contributed by Lukas
In Todays episode I discuss how your Perception could be holding you back from achieving your goals. The reality might be totally different than you t...
EP 41 - Reacting With The Right Part Of Your Brain
12 Feb 2020
Contributed by Lukas
Todays episode I discuss how are brain reacts when we are faced with stressful situations. We need to understand why and how we can stop and react in ...
EP - 41 - Inputs Dictate Your Outcomes
05 Feb 2020
Contributed by Lukas
In todays episode I discuss how the inputs we put in on a daily basis dictate the outcomes that we receive. We have to access as we go to make sure th...
EP 40. Q&A - Top 3 Questions Of The Week
29 Jan 2020
Contributed by Lukas
In. todays episode I answer the top 3 questions from this week social media platforms.
EP 39 - The 2020 Nutrition Setup and Structure
22 Jan 2020
Contributed by Lukas
In the last part of this series I discuss the way we need to think about our nutrition setup and what has to be in place first before we think about k...
EP 38 - Setting Up Your Training For 2020
15 Jan 2020
Contributed by Lukas
Today I discuss the second phase of our series which is setting up your training plan to suit you and your target goals
EP 37 - Part 1 = 2020 Mindset
08 Jan 2020
Contributed by Lukas
In this 3 part series i am going to the key elements involved with it comes to success within your goals. No1 Mindset what is it and how to build it.
EP. 36 - New Year New Me Mindset.
03 Jan 2020
Contributed by Lukas
In todays episode i look at the New Year New Me Mindset and how it can be a good and a bad thing. Also i discuss how to plan for 2020 and how structur...
EP.35 - Accessing Your Personal 2019
11 Dec 2019
Contributed by Lukas
In todays episode I discuss how we need to take a moment and access what we have done well in 2019 and what we needed to do but were unwilling. ...
EP 34. Preparing Yourself For The Xmas Period
04 Dec 2019
Contributed by Lukas
Today episode I discuss what we can do to make the Christmas period so much easier on ourselves. Training , nutrition and the mental battles we will f...
EP. 33 - Breaking Down Low Carb Diets
27 Nov 2019
Contributed by Lukas
Today i look at Low carb diets and what effects they might have. Also i look at protocols so that you can adjust your diet as you go from low carbs to...
EP.32 - Breaking Down The Game Changers Documentary.
20 Nov 2019
Contributed by Lukas
Today we discuss the Game Changers documentary to give you a full insight into what it was all about.