Latest / On Your Own Time Podcast / John Connaughton | Combat Medic • Hybrid Athlete • Former Bodybuilder

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John Connaughton | Combat Medic • Hybrid Athlete • Former Bodybuilder · On Your Own Time Podcast

• On Your Own Time Podcast: Welcome back to On Your Own Time podcast, which hosts Deckey Toland. The podcast where we sit down with people from all walks of life to hear their stories, their lessons they've learned and what drives them to be the best version of themselves. Today's guest is John Connachton from Dublin. John is a member of Irish Defence Forces serving as a medic. He also is a former competitive bodybuilder, a hybrid athlete and a personal trainer with a passion about fitness, nutrition and helping others achieve their goal. Whether it's in uniform or in the gym coaching clients, John leads by example. He knows he has hard work, discipline and consistency above all. He's a genuine sound bloke who enjoys helping others. Today's we'll chat about his military career, bodybuilding, hybrid training, nutrition, coaching others and his mindset to take to the next step. John is an absolute legend, soldier and an NCO in the Irish Defence Forces. Welcome to On Your Own Time podcast. This podcast, we sit down with people from all walks of life to hear their stories, the lessons they've learned to what drives them to the best version of the South. Today's guest is John Connington from Dublin. John is a member of the Irish Defence Forces, serves as a combat medic. He also is a former competitive bodybuilder, a hybrid athlete and a personal trainer who is passionate about fitness, nutrition and helping others. Whether it's in uniform, in the gym or coaching clients, John leads by example. He knows how hard, he knows the hard work discipline and consistency works, but overall his genuine and sound bloke enjoys helping others. Today's we'll chat about his military career, bodybuilding, hybrid training, nutrition, coaching others and the mindset that takes. to perform at that level. John, thanks for joining us and welcome to Undertone. Thanks very much for having me Deca, yeah. So yeah, take two. Take two, yeah. Take two, yeah, yeah. There's lot of take twos in this podcast. There's nothing wrong with it. Thanks for having me first of all, Deca. Yeah, delighted to be on. Thanks very much, yeah. And a long old trek down from Dublin. Do know what? Yeah, initially when I got on the road it was fine. was just a bit of roadworks or the usual kind of traffic jams. Kind of getting on to the... I I'll be excellent, know what I was, bruh. But no, it's all right. I'll stop having a coffee. Do you get lost when you leave Dublin, no? Do know what? No. It's Dave, my brother, he lives down this neck of the woods somewhere. No. We've been down here quite a bit, to be honest. Do you use Google Maps? I've only actually, to be honest, I'm not gonna lie, I've only stopped using Google Maps to get to Davey's house since about, say just since before Christmas, know, the old exits, like, you know? I get a bit nervous every time I leave. Does Davey go to Dublin much? Nah, he does. He'd go up to visit me nanny, the grandmother and the family and all that kind of stuff. Yeah, he would. Especially since he's on the back from overseas and all that kind of stuff. He's been up quite a bit. Yeah, outside Dublin. So welcome to the Midlands. As I said, you need Google Maps to get down to that long. What's the story there, John? Well, yeah, as I said, just before Christmas, that's when I stopped using them after the many years I've been living down here and how many years I'm traveling up and down to visit and all that kind of stuff. I stopped using Google Maps to get off at the right exit. since said, before Christmas Day, not even a little bit, yeah. Okay John, we get into business here. so what part of Dublin are you from? I am from, originally I grew up in Ballymun but I'm currently living in Finglas with my mother and father in the Mars boxroom. She's still at home, I'm I am, yeah. Yeah, you know, what can you do? Houses and crisis and all this kind of stuff, you know? House and crisis. Oh yeah, you know. I'm living my best life in that boxroom, can't you think? You're only back from overseas. I can't get a house in my round, eh? Yeah, yeah. It's been to Dublin as well. Not folly Dave down to the Midlands, no? The way things are going, The way things are going, I'm probably gonna end up with a caravan in middle of some farmer's field. I'm not sure. She can get a Linda Davies if you want. That's it, this is it. You know what mean? Anyway, what was it like growing up in Balliam 1? Growing up Balliam 1? To be honest, the night I was up in Balliam 1, down the neck of the woods, it kind of gets like a bit of a bad rap. all my experiences there, it's been great. Absolutely amazing. Great childhood. Before the area kind of got built up and all that kind of stuff. was, how would I say, lot of fields. Very open. Childhood was great. A lot of innocence, like I found. and great community, great community. Had a great group of friends growing up, yeah, yeah. Really good, loved it. And sports, any sports growing up around Ballymón? Sports, yeah, was... I couldn't get into sports until I about eight years of age, playing Gaelic, playing Ballymón kick-ups. Played for them for many years right up until... the tie open until I was about under 16 then I was playing by Cassine Kevins, football team, was decent, decent over that, the second team, the major team, used to love that and then did a bit of boxing then for a while. Dave you was actually telling me you were actually a decent footballer? Yeah I used to, yeah I was half decent but I was more interested in the Gaelic, you I to love playing Gaelic, so I would put more of my energy into the Gaelic. I was half decent, I used to play left full. I was half decent, I used to enjoy it. was more so just for the enjoyment. How did Westmead beat Dublin a couple of weeks ago? How did they beat you? David's actually saying to me you were up in Dublin recently for the last Dublin match. Oh yeah he was, he was up in Dublin watching it. It the only goal. The only goal, yeah. How did you beat him? I don't know. I was even watching the last one there against Gauí and it was just like, the match wasn't it. We're not the Dublin team we used to be in any way. Four in a row, five in a row. Yeah, you know. Anyway back to Balimán. You went from Balimán down to Finglas did you? Yeah so like, my grandmother used to mind me a lot because I was the man that I'd be working. So practically more or less basically minded there, lived there. Moved to Finglas with my mother and father. All that kind of stuff. I've been living there ever since. Does your mom wash your clothes and feed you? Still? No, I feed myself now unfortunately. I feed myself. The clothes washing. I remember refereeing a match years ago in Ballymun. All the flats around there. All the Owens and all the trans stuff out. actually remember that. Horses on the pitch and everything. ⁓ yeah, crazy. Yeah. crazy. It was playing out against Cherry Orchard out in Ballyar. Bally Farmer. If anybody in the country that doesn't know Ballyar, that's a slagging that we say for Bally Farmer. Playing against Cherry Orchard. The middle of their pitch, it's like it kind of comes down into a hill, know, all the young fellas and all be all sitting around that scramblers and all wearing on the young fellas and all just getting the team together. I think it was a semi-final, DDSL semi-final or something like that. It Cherry Orchard. I was in the at that time and experienced it. I've had it my life. What was the biggest rivalry back then? Soccer. Soccer was. Well, when was playing for them, soccer, was home farm in our time. In our time, in our league. was Kevinson home farm. neck and neck like that used to be pretty decent. Then Chariot would have been as well in our league second, the major division. Ballymoor and Ayrn's Oil. Ballymoor and Kickham's Tip. We used to play for Ballymoor obviously. But I was doing the fingers. And then me mates would be all playing for Ayrn's Oil. And they're all like, know, from fingers to the way they used to talk. But it would be just like, fighting on the pitch. I was like, you know, like, me. Kind of job brother. What was it like growing up to Davey? Davey? Honestly, Debbie, really good role model. Really good role model to go with there. Dave was not much of a drinker. He was obviously really like, know, he did kickboxing, running in the gym. like, I don't know if anybody was military colleagues now. He was in the RDF for years, jamming some maps and mad into it, you know. See, I always kind of just have good memories of just seeing Dave, we're getting in a uniform. Really fit, really funny, great brother like, he used to bring me out. Yeah, great memories with him. Really good. Any funny stories you can actually tell us now? ⁓ just a few there. Nah, just some... He told me a few stories about you today. Well, he probably did, but that's fine. like... It depends. Give me a story. I can't really. I don't know my really PJ. You're right, ⁓ Davey. You're 100 % right. Davey says you wouldn't have the balls to it. No, I'm... what, Davey? I'm watching this. I don't have to bad say it you know some of the stuff like so. You know what mean? He taught me, look at this. This is some of the stories I've had in a while. ⁓ So I won't do anything like that. won't. Dave's a good man. We work together so basically Davey work together. Yeah so growing up in Finglas. Actually no sorry. Funny story. Well I don't know if it's funny but obviously when I force my team to recruit I don't even in trying like two weeks. So everyone is gradually being eased in. I was a 480 before we got laid before I came in, a week or two when the boot gets put in. Still in tracksuits on all the stretch. I think the whole room was in a jocke. We were only learning. We weren't bounced off at all. ⁓ There was a small bit of dust on my locker and of course he found it. He was involved with my platoon and he was involved with the other platoons and he placed the Kmob and inspected my locker. He flipped the place, gave me the hairdryer treatment and all these lads were like, this is what I'm getting myself in for, is it? And he's my brother now, so yeah, was a funny story but looking back on it now it was. So you actually seen a different side of him? But then again, apparently I found out on my man and he was actually out with a drink the night before so he probably came in with a big angry head and him. So what made you join the Army? To be honest, ever since I was younger, just growing up with my grandad, day around, all that kind of stuff, there was always war movies on, Army movies on. Since I can remember it's all I've ever wanted to do, genuinely just wanted to be a soldier since I was a nipper. I was out with the lads, my mates and I out playing guns. doing all that kind of stuff, just what kids do. But yeah, and I always found even when I was growing up, I was half the Eastern scale, but that and like outdoorsy, I really got a buzz out of it I really enjoyed it. And yeah, I just always wanted to join the Army, I just wanted to be a soldier, start the idea, it was really cool, was just, I don't know if I've ever seen it, the Army was just like fitness, health. education and just the uniform and I was just really respected I think like it's just just soldier like that yeah I didn't want to do anything else. A bit cheesy here though. What does it mean to wear the uniform? I think genuinely to wear the uniform I think now since became more career as well like initially it was just I wanted to be a soldier but then when you do I think once I the anti-house course and then I started going down and progressing more in my career it was like lead by example like obviously you're wearing, I'm going to try and be proud of it, wear and do uniform, wear it well, well and especially can be fit and lead by example like Jimmin and especially reason why I do a lot of post now on social media like and obviously the reason why I do that is because I come from an area where it's like it doesn't get really that much rep, it's a lot like the younger lads are just there's a drug problem in Dublin as you know and I think it's just nice if younger lads because when I was younger I didn't have any that look at you, look enough, I'll be bruh and that kind of steered me in that direction however If younger lads that might have me on TikTok or Instagram see me like, know, trying hard, getting all these qualifications, wearing the uniform, being fit, being healthy, amongst all the lads, amongst a group of lads, like, they might be able to look up and that might benefit them, be like, oh, I wanna do that. As opposed to going down that road and like, let me flex on my Instagram, say, or whatever, of me going out, trying to chase girls, doing. So if could see that, that's what I think. Lee by example, it's really good. Were you ever a big drinker? No, never really was a drinker. I'm still to this day the kind of guy that I've... I probably can count on, I can't even count on one hand how many times I drink a year. But when I do drink now, I send... That's just because your daily contacts have already counted one hand. No, no, no. Well, I can only count it. Do you know what mean? So, I'm gonna kill my thumbs for that. No, I just never eat as a drinker. But then again, I would enjoy an out every now and again, like of course if I do I would enjoy again this thing come out every now and again, the odd festival and all that kind of stuff. I just, I I just, don't really ask for You into music, yeah? Love music, love raves and all that. So doesn't really go with my music choice. It's really go with the lifestyle, you know? So I love house music and all that kind of stuff. You with the old chicken and pasta at the back of the festival, is it? I know when I go all in, they could go on this man. But eh, nah. No, yeah, wouldn't be much of a drinker. When did you get into the gym? You said you joined the Army early. Yeah, so was called in, again, Davey, again, thanks Dave. He kind of got me into training. I remember the first time I ever went to the gym was, I was 15. Dave brought me in, it the Ballymoone Electric Center. I was only able to lift weights if you're an adult. I used to go with Dave, and Dave showed me, I think it was a back walkout or something. Ever since then, I just remember I got my force pumped and I was like, wow, this is deadly. This is great. Then just kind of grew arms and legs from there to be honest. I was just kind of tipped away. Just kind of used to my dad, my dad used to get me, you know, like the men's health magazines. lot of topless vlogs. But they used to show me like, that's a weird now. But like it was like, know, how to do the exercises and all that. Because I wasn't TikTok and Instagram same when I started. Do know what else did my grandad want me? rest him. The encyclopedia, Arnold Swartz niggas, encyclopedia, a bodybuilder, big huge book. and that kind of stuff. And then... sets. Oh, daddy, is. Still a bit of style. I still use stuff that I learned from that book. It's still a blueprint. It's a blueprint, yeah. It's on YouTube. And the ironless watch thing is a blueprint on bodybuilding or something. But yeah, and then just from there, just kind of gradually kept trying, kept trying, tipped my way. Yeah. That's how I got into the gym work, so I did a house anyway. So were you in the army? Were you big into the gym when you joined the army? No, so was kind of like, I said I was playing Gaelic. I was playing Gaelic soccer. Doing a small bit of boxing. And yeah, just a bit of gym. We were kind of just mixing it around. But I just loved it. It was something that I was strength training. I absolutely just loved the whole buzz with me and the lads. When we started coming to our fourth gym, that we actually joined properly. For English Gym, me and my few mates, we discovered pre-woke-out. So we used to take a lot of pre-woke-out and just go to the gym, just lifting weights. So yeah, that was your fix for you. That was the good addiction to have like, you know, it's good addiction to have like. So you went to recruit training then, talk to me a about the recruit training. Yeah, so first off, where did you do recruit training? So I did, my first seven, the back one was 17 weeks. Before 17 weeks in Colorado, I went to some of that once. Then we had the week break and then we went up to Finner camp. was 13 weeks. Yeah, 13 weeks then up there. Phil Andre, Brian Kennedy, the boxer, he actually done his training in Finner. Great place to try and shoot Jesus. Yeah Great place to have some great was and who trains in the brewer. Yeah, 20 to 16. Sorry. Yeah. So yeah, literally I had done me leaving to finish my even said in the May and Yeah, I'd literally just finished me leaving said and just waiting around for a few a few months just a Kind of doing like, you know jobs of walking and doings making rolls and guns before then got in That was 2016 I go in. So your first day on the crew training, you fell in, where did you fall in for first day? I just remember to this day, obviously my dad dropped me off the guy. Also he came in with me because he going to bring the prisoners in. So he came in and I just remember this fella. Oh here he is, just some sartre, some fella, number ones, all the medals, moustache, big fella, I was unable to... But like, and this man, was just looking for me now and all, and just wanted to help me shoot myself, myself straight away. was like, oh god, why am I doing that? You know, you go in, you see all the army vehicles, you see lads walking around, you see lads out in P.T. and all, you're oh jeez, I'm gonna get myself in fire. You know what mean? That was your first day, so your brother was there as an instructor? No, he wasn't there that day for some reason. No, no, he was in the, I think he was involved in the other one too, don't think they started. I don't know, it was the same time he was been up, but yeah, and anyway, that wasn't there. What was the recruit time like? Deadly, it was great, loved it, I absolutely loved it. Yeah, was tough, it was hard in the head, it was physically hard demanding. your first day in there, the recruitment training, so you were used to being in Ballymoor, used to being in Finglish, used to being at home, demanding. What was the leaping, did that ruin a shot? Yeah, my grandad was in the army, I had no idea what was going on. get myself in for it. So, I just kind of took it out the chin. Took it out of the chin. I knew it was a game. From the very beginning I knew, these guys don't actually hate me. It's just a part of the game. Unfortunately, this is the game I want to play. Do know what I mean? So, yeah, but I loved it. I just thought I steady. I remember getting my uniform. Second day, I was just loving everything. I was loving doing the locker. I just loved it. Steady. What was the biggest challenge in the road trip? Biggest challenge? Pink. What was the biggest challenge? I was just being used to not getting out at the week. know, just a time away from home. Yeah, a conference like, you what mean? Like you do a big stint, say six weeks. You have a service inspection on a Friday and you're like, am I getting out this weekend? And you're just home now. And whether you're on Tinder trying to sort out a girl for the weekend, whatever you're trying to do, you know, you can't plan anything, you can't plan on the week out. You're trying to tell people at home, and they're like, are coming out? you doing this? And like that kind of stuff. for me, I was fine. It was more so the people. outside that didn't know what was going on. Other than that, was like trying to plan things. People were like, we can just give you another chance. you're like, yeah, you know, that kind of stuff. It's hard to it's hard to be like, said you're very OCD when it comes to stuff. St. Adam was something like that. But when gets to the recruit time, it's literally, you do it on their clock. Yeah, was amazing. Yeah, they went to three, they went to two to three star train, then a thinner, different gravy up there. Yeah, yeah, yeah. So like. It was heavy, it was heavy PT in my crew training obviously, and I myself, up there it was like the hills, the hills of when he got us a song for a reason, you know. And I just remember coming out, finishing trying and just being selfie, like an absolute act, just being an endurance machine, you know. We used to run three, four times a week up there, circuits, battle PTs, it was going to be Friday and then... Yeah, just out in the elements, in the water, in the sea. I was dead, know. was glassing up that big. I went was watching. I trying to open my thinner. Another big ballie. Yeah, was a great experience. Great experience. What was your first course after you passed out? Recce course. Recce course. Yeah, it was the Recce course. So after that I went to the second Cavalry discussion. I spent over 10 years in I spent seven in the tail calve. straight away before you got overseas or any of kind of kill. My wife causes do like really here's a hard course from Ricky Hoss from six weeks. you do right you pass you start to all these courses and all that kind of stuff so yeah did the recce course was good basically just navigation, how to move away, to do closed target reconnaissance all that kind of really enjoyed it, was fresh out training that was that and then that and then after that went on to numerous different driver courses all the way from basic to even trailer all the way up to my wag and the Altav then which obviously we use the Altav anymore. How much you go to the medics? I just had, obviously, I have an interest in the body and all that kind of stuff and I just always thought there was something cool about being out of the three casualties on the tactical side of the house because I always have had an interest in the likes of the paramedic side of the house, the force there kind of stuff. But then there was obviously the tactical combat side of it. was like, yeah, I really think that's cool. Is there a difference, for anybody listening, there a between an armamedic and a combat medic? Well different armies I think as far as I would know 100 % but now other armies need different kind of medics obviously because we don't have like we don't have our like we don't have thousands and millions of people like you know but there's normally like an administrative medic so they do all the administration and stuff and occupational medic so that's like just bloods, just like like bloods and like ECGs and for pre-preps and medicals and all that like, I'm like a nurse, then obviously like a lie medic, which would be like a combat medic who's out with the platoons amongst the like, you what mean? So, I like when I saw, in the Irish Army, you're all three, you what I mean? So you do the courses like, I'd it's nearly over a year long now. So I did UCD, essentially UCD, at the time when I was in UCD, you do your pre-gap law all the up to EMT level. taking blood, all this kind of like 12-8 ECG. So kind of work a little bit above your acceptable practice under provision of a doctor with certain skills if you are competent. Like when we were overseas, we were like working above our skills, doing all these things and all that kind of stuff. Before you were competent under a doctor, like you know, and then you got combat medical side of it. They actually did combat course, you know what It's cool, know, stretchers, to treat people, how to like, you know, yeah, just really kill stuff, like yeah. What was the course like? It cool, it was good. I learned a lot about how to treat the field. It's kind of like going down a new route, it's being brought in. T-triple-T. So, tactical combat, casualty care. It's like a new route of like, practitioner levels for medics. then, rolled out the personnel as well. So yeah, was really cool, really calm back on the stuff. Learning how to do needle-dealing, compression and all that kind of stuff. Yeah, it's really, really, really kills stuff, you know? And you obviously take blood and stuff, yeah. Yeah, in the medical eye post one, it's actually now, in the brain. Yeah, I take blood and all that kind of stuff. What's that like? It's a needle, once you do it, like the first time you do it, you're nervous, you're like, ah, rattling, like, you know what mean? But after you get, everyone has a round little neck, and it's like, easy enough. It's easy enough, it's very rare, and touch wood, and everything goes wrong. I mean, you might get a few people now, they just don't like needles, and they might faint. Do know what I mean by that? It's the norm isn't it? Yes it's the norm, to be honest. Overseas then, talk about overseas. Yes, obviously it's three times now. Once, sorry twice with the cav, once to the left as a basic rifleman or a dismount as you call it, a recce dismount. Then the second time I was a MOLI driver, just a driver and gunner. And then the third time I went which was recently money back from in November. as Americans they also, so yeah, was a good experience, really good trip, wasn't a tail at the start it was a bit early enough, with the start of the Iran going to crack, just seeing the rockets going over them, we in the bunkers a bit, but other than that, it a good trip, really great crew, great crew, it was a way of it, great team and all that, I think. What's it like driving them all the over to you? It's to speak in your mouth, the way they drive over there, but that's just the area, whatever. Yeah, like some dodgy cliffs, know, I just like, jeez the height of this, you know, especially in Syria, you know, you would be driving up to Mount Hermon, the Mawags or whatever, and it was just like, you'd be taking corners, like, because you're up so high in the Mawag, it looks like you're over the cliff, because it's so tall, you know, you'd be just like, yeah, well, no reckoning, yeah. David took over, did David relieve you? He relieved me in, yeah, just recently, yeah, he relieved me, and then he went in November. So moving on then to your actually bodybuilding so you'd be bit confused there so you're a bodybuilder, are you considered a competitive bodybuilder? I'm not, that's not me we'll say for what I'm doing now. I was though, was for many years. I'm gonna start training. That kind of vibe we'll say in 2020. My first show then in 2023. Loved it. It was just getting to a stage where I was like, I just had one kind of metric of fitness and I was getting to a body weight and a size where I was just, I think about it kept going to be struggling with the fitness testing, military kind of stuff and I was like, nah, I like my job, There's a lot of white caps I can do or there's like, know, down the end of like I call it a category, like the men's physique, so that's the aim, eventually be back to men's physique. It's changing up in the army, I remember when I joined there was loads of big men in the DF, there's still massive men in the DF, but they all struggle with the running, the cardio, the side of the fitness test. I don't see that much anymore, you? I think, no, no, just think it's because lads in the army just like them are. There's more amongst it now, like you know. Is it a different generation though? Is it a different kind of generation that's become in? Yeah, I think just more held conscious like you know, like it's it's all well and good being really, really strong and huge and all, but like, there's nothing worse when you have that in your back pocket, but like, you know, you can't move though. Yeah. Jack Harlans, you can move, but yeah, just struggling moving the whole way. That's what's happening to me. Like, I never ever failed me fitness test, I never let that happen. whatever, Jesus. I mean, with the runs, I'd always try to be like, staying at that time. I'd always try to be going with the fast group, like, on here. But you'd be struggling. Do know what mean? Yeah. Yeah. You know? So, yeah. So, that's strange, it's mad, because I remember all these, them big, muscle guys, like, they looked massive, like, came to the fitness test, then they at BMRs and everything. Yeah, like, yeah, yeah. Like, the BMR, that's one thing, but the fitness test, like they say, like, Some lads, not all of them, but they do neglect the L run. Just carry on general. You're a hyperathlete, you do everything. What do you find easier? Do you find easier in the gym or do more easier? The gym, it's weird. At the minute, I'm trying to adjust my thing. just love it. great. It's not whatever. Now what I'm trying to do is obviously make some run with lifting. Yeah, I said, the running would be the probably the swimming and then with the men probably the practice jamming. What did you not do? You fucking do Yeah, just the way, just trying, you know, kind of just do different blocks of things, like you know, but I really love the running, love the running. Really, they all feel good lives there that I got running with. I always make sure I try at least once a week, run with somebody that's just ten times faster than me, or better than me, sorry. You find that good training with someone that's... Deadly, deadly. Especially when I'm If you want to get faster and fitter, well not for myself, because I do, but I want to get my run times right down. You do have to come around with lads that are doing certain classes that are just out here going for town. Are you competitive? A person. I would be a little bit, but not in the bad way. The lads, when they're running, they want to try and outdo each other. In a good way. because we'll be competitive, but if he beats us, we'll be here next week. Even if we might own that tournament, say we're doing the eggs, we're in the Hacks squad, we're doing it the same way. We'll go first. you have to do 13 and then if he gets 40 I'm thinking well next week I'm going to be just like that. Who's Meir Aam? I would be now, I would be but then my mate Aam now he's like he trains very technical, he's very intelligent, like I'm not trying to learn longer than him but he's like because the way he trains and just he's actually in the Army as well like you know but he's only he's kind of like past he's American or like what's up but then Because he hasn't done the NCL's course, he hasn't done overseas. So then, kind of, we'll say like a month or so where he wouldn't be as consistent or as locked in. He hasn't had that yet, so he's just been locked in completely. the progress he's made, but he's very, very intelligent. He's trying to be smart. Very smart, very good at gymming, very, very good. I'd listen to him, a lot of things he'd say, he was really good. Bodybuilding competition, so talk to me about your first bodybuilding competition. Yeah it was good experience, yeah was good. So yeah I was being coached by, had a coach all the time, Mark Hudson, great coach, really nice guy, really good coach. ⁓ Learned a lot, in fact most of the kind of coach strategies that I use now, I kind of mimic them off what I learned off him. I've worked with a few other coaches as well, ⁓ Adam Dell and Karl Ballard, all great coaches so I've kind of learned, worked with them, I've kind of like, I'd say world-pilled it and just utilized it now for my clients. ⁓ The experience was great, really good. Mark was a great coach, always there for me. There's not much to be there for, but he was just really good at correspondence. He made the process as easy as possible. It is difficult. It is the whole process is difficult. It looks great on Instagram, these lads shredded. You're up on stage and you're getting the pictures, and all that's great, but you're up every morning, fasted cardio, starving, trying to build as much muscle, or at least maintain as much muscle as possible. losing body fat and they're not messing with you man. It's like, not the hardest sport in world. Like you're in the gym, you're lifting weights for a few seconds, putting down rest, you're well fuelled and all that kind of stuff but it's just, when your body's just losing body fat, maintaining that muscle and you're doing that much steps and you're just, it's around the clock like you're just, the hunger, it's just, you need your hands like, you know, crazy, it's a mad feeling. And what's the prep like for the day to competition? Talk to me through the... Yeah so it kinda goes against everything that you do. So my prep was 20 weeks, I was growing for about 2 years. I've dieted loads of things before so I knew what I able for. Did the bodybuilding comp, 16 weeks, sorry 20 weeks. Then the last 2 weeks, 1 week was was a good peak week so what you do is pull everything. see the kind of monster that has 11 calories in it or has sugar free coke and all that. Can't have it, just water. chicken, meat and all that kind of stuff really lot. was on like 1800 calories, one hour of cardio for the last week and we're doing five weeks of water. Fairly enough calories to survive. No, you like, realistically, you know, like you're walking around, you're probably one week in a day, you're going 400 on the Stairmaster, say. So I mean, then you've, you know, because you're a bigger bloke, your body tries to sustain that. So you do that. So that was like, say for one week, for about 10 days, then three days before the show, all your carbs go back in, the food goes back in. So I was like having blueberry muffins and all again, everything carved up just to fill the muscle back out. Then you can do a little bit of dehydration thing where you drink lots of water, not much water, shot of vodka the night before. Dates of dandelion, tablets, or dandelion tea just to maybe piss on a rice horse asparagus. I heard that before with the vodka I drank in the morning. I just explained like a roadmap. Whatever it was, just dehydration and obviously all the carbs you're eating pushes back up against the skin, the muscle on it fills it out. Lack of water, dehydration, the skin goes real tight and you're like, ⁓ look, it's Subments, you take supplements? Yeah, I don't usually go, you still have tired subments, creatine, protein, all that kind of good stuff. All that really good stuff. Remember being on the last we talked about course the way we talked to I brought remember about the PTL block about creating. room just split in terms of I was cracking I cracking. Yes. I have a good experience the body will not tell you was right. It's right. Well, you recommended to anybody else. No, I wouldn't I wouldn't because it's actually my 40. It's not for everybody. As I said, a lot of people get into it and you see it. See it like it's like Instagram. I I mean, is for literally. I mean, see the pictures, they see all that kind of stuff. Like if you're I wouldn't be doing it if you're not financially there, if you're not mentally there and if you don't have your stuff in order because you want to be trowing a lot of hunger on top of that going home every night and being starving. You need to be in a good space. I just think need experience in the gym floor and actually know you love it because there's nothing wrong. can still be in great shape and all and just go to the gym and have a normal life. There is levels to standards to. Are you grumpy fucker? No, it's not that you're grumpy, you have a constant for the girls, if there's any girls, they rest in bitch face. you just, there's no carbs in it, you have no life in it, so you're not angry at it, you're just like... David would up and he'd be like, how are you John? What's wrong with you? I've had lot carbs, but I'm off asparagus and chicken man. That's not right. And it's a very temporary, you don't want to be doing it all the time like you know. You don't want to be doing it all the time like you know. You just want to do it with the experience. I love bodybuilding, think it's great. Ticked the box, was like, if I want to do it again, I might, but I just can't say I did it. As a medic now, from the experience you have as a medic, is it dangerous like you? reckon? No, it's not. like, like, like, like, can it be dangerous? Oh, of course. It's like absolutely anything can be dangerous. 100 % anything can be dangerous. But if you're going to look at it, it's keep it does keep lads off the drink. You're trying your body. are for a temporary time. You are at a dangerously low body fat percentage. But it's only temporary. I wouldn't say it's like it's keeping you fit and healthy. And it does teach you obviously mentally, like you know, like it gives you discipline. It does give you a structure like. ⁓ I'll carry that over from the bodybuilding to any other aspect of training. Most things I regiment. Even from my clients in Germany, I give them nicks and nacks and tips and tricks from what? So anybody here watching or listening wants to actually give it a go. Someone that's been in the gym for few years and says, fuck it, I'm going give bodybuilding a go. What's the first thing you should do? First thing you should do? would you do? you're someone that's like, what are you, would these people be already trying for instance? Yeah, so just for someone that's in the Yeah, just obviously do it as everything, unfortunately you cannot out-try and out-do it. Within reason though, within reason, like if you're in Jones actually, you're doing like, 30 kilometers around, obviously within reason, not saying you can out-try and out-do it, but if you do want to look a certain way, like there's lads in the army say, and like, they just eat and drink whenever they want. absolutely chains because before I'm on that but if you do want to have a certain look to you unfortunately you do need to control what goes in the mouth food wise like you know so yeah just nail it down, train anywhere from three to four times a week depending on your recovery, prioritize compound lifts and yeah just going after it because you be very misled with you're talking about this form, that form, just get after them, and get a bit of heart. And do you recommend someone that's given it a go for the first time, the first thing they should do is contact a coach? Do you know what? A lot of lads get away, like, if they have the experience and they do know what they're at and they are switched on, you can probably get away without a coach, really, it's going to be full, fire-on piece of mind, like six weeks out, your brain goes, you don't know how started over thinking, you get body to mouth, you think, like... I got to a stage where I needed to start getting that, like say if we drank water, what's that feeling? Your stomach, the feeling, was there any rolls and all that? And you're like, you're being in this poppy tree, your stomach and all that, this kind of stuff. Your mind is going, go math, it's weird. You can get away with it. Besides if you're a queer program, yes well, if you don't want to go down the competitive route, you probably would have to get out. Do you look up to any bodybuilders? Honestly, Sam Siwleck, he's on YouTube, he's great. He's on the Yolk, you know what mean? He's steady, just the way he's trying. Just honestly, he's under this form where he just old-school, goes in, rips the white around, enjoys himself, eats his food and goes home. You know? He's the old-school... Old-school all day. He does that, you know? Well, you see all this new-school trying to reinvent the XOs and reinvent the wheel. These lads years ago used to just eat, go to the clean field, try hard and go home. It didn't ever complicate it, he still had a bit of bad food once a week, had the odd beer but he just locked in all week. Now it's like, if you have a bug you're gonna die and all. Would you have a take of it? Oh yeah, once a week, especially now with the extra training and we've been doing. Yeah, oh yeah, once a week. Once week, a a week. And every single podcast episode I ask, what's your go-to food if you want to take it? It was go for... I'm a bit of a foodie, like, know, but, ⁓ I'd say... Our own Chinese or something or else an Indian. The reason I knew that I knew you were going say Chinese because this is my this is supposed to be my sixth episode. OK. And every six you're a sixth person. Everyone I asked said Chinese. Yeah. Now it depends on what the other Chinese like. So what would you guys for instance like? Spice bag is my go to. don't know if it's dry or cheesy. that's my go for it. Yeah. No, what's rice chips, curry sauce, noodles, shredded chicken. OK. Can of coke say two cans of coke. Two categories. One with the meal and one after. And would you have one on duty? Like a duty of your break out? ⁓ Did I not see you before joining the Pots course? Or somewhere before eating a ready-made meal somewhere? I was on duty with you in the brewery. Of course I was. It was. 100 % I was. Yeah, was probably trying first focals. You were in the cafe and I was up the structure of my first Pots course in Dublin and I on guard and you were actually on guard. was lagging you. you popped out this bag, it's like you're going away for a week and all this food. What are you eating? Chicken. But it depends if you do use on a Sunday. Yeah, that's normal. It's okay. if you're a hundred percent, yeah, once a week, it's going to kill you. Again, like most people should go off that 80, 20 percent or even the 70, 30 percent, 20 percent, whatever you want. 70 % 80 % luck in. If I were to a training for the bodybuilding show or a photo shoot or a wedding or something like that. So you're a personal trainer as well and you've clients so it talks to me if someone came to you and said hey John is it okay if I have a take of it? Of course, 100 % to me listen now if these people however, depends what the goal is if they were like like right John I want to do a photo shoot or John does a bodybuilding show. just want to get in shape. want to just get on stage and look the part. gives it a go. There's a few teams you're going to have to sacrifice, unfortunately, to get to where you want to be. you know? then I get, yeah, do you know? now I'm loose, I'm like, listen, if you can't listen, the more you lock in, better. But listen, do so, you know, if you do have a point, it's the summer time, have a lot of clients, And say, if, you know. We have a client who might go out for a beer garden with the midst of something that I feel or a carvery, whatever. Just think about what did you do for the week? Did you nail everything 80 % of the time? And if you did, yeah, of go for it. I mean, just box smart, which I feel like, bank out calories or whatever, like, you know. Or even if you do, communicate with me. So can just be like, right, what's the plans for the weekend? Yeah, listen, I plan. I'm mad I'm doing it with the lads now on Saturday night. So I mean, like, Grant, let me know early in the week so that way we can send you a plan then that's already been tailored to you, to kind of just like, really. to some calories for this week. And to what point are you saying that banking calories, so like do you count calories on a daily basis or do say as a week, overall week? So for guys that are saying that might happen, or even depends, every coin is different, every coin, because on the competition one I'm gonna send them, it's like, gonna read you that, mix it with that kind of starting photos or whatever, just to see where the body composition's at. And some people, they go off, they do have the discipline, they have like, if it's your macros. one of a vial, so that's the kind of, you daily calories, and some people would go off if they do have say like an event or if they're a regular drinker, or they just don't have regular drink, but they might want to go out for like a pint or two, once a week, or they kind of go off a weekly, a weekly kind of thing like, know. And would you be training much, it's all high performance people like bodybuilders? It's a mixture, it's literally a mixture, so mostly it's, it's not even like, it's lifestyle clients, it's just all lifestyle clients that have German, and it's got a lot of guys that are just from the army that are just freaking out, that know me, that are just looking to. So I just get little bit fitter for the whole of years and get used to putting the bag back on. I do lot of programs for injury prevention and performing stuff. It's mostly all lifestyle stuff. People just look at the field, get a bit healthier. It gets a point in life where you just want to be fit like you know and just lose a of weight wherever you can. So then talk to me about back to the army side of it. You had done something there recently with the 7th Battalion. That's right yeah so recently myself I was the medic for the 7th Battalion. They recently we sorry did the 30 kilometer Norwegian broke the challenge so it was £35, think was £35 carried for 30km strike. We had to do it in an elite, we did it in the elite time, so we qualified for the elite time anyway. Got a patch, a certificate and all that kind of stuff for it. The bag was wet at the start, at the end and it was really good. was two laps of the Phoenix park and then it was a lap, well was back to the barracks then we finished at the flag, really good, was nice, got claps coming in the gate and all that. Yeah, it hard. I have to say it probably one of hardest things I've Reason being, we were the way. So I was doing my own training and then Colin and Richie Barber, was chatting to him. I got involved with him and Ross one great PTOs up there by the way. All the lads, Mattie Reynolds and all really good lads. so I got involved with them. was doing my own training. They had one pre-room with them. It was like a 26-kilometer. was grand. But was a lovely day for it. When I say lovely day, wasn't warm, it wasn't humid. He was now in tree, grand, he was perfect. Not wind around, a little bit of wind and all. We had, I think it was like about 18 degrees, something like that. When we did it, it was a heat wave, just one day heat wave. Totally it was like 25 degrees or something like that. Someone's playing the trees. I just remember the sweat, I met the lads that hour, just cramping up and all that kind of stuff. Obviously we were running for a minute. Walkin' for a minute, we runnin' at like 6.30 for a... 6.30 and then we were comin' back down to like, I think it was like an eight, but it was the G'naiers' selfie, comin' from the run down to the far splash of shins and all. The heat and everything, lads were out, lads can't... I'd say after that 15k, that's when we just went out to the lads drop down. But it was like, lads were cast, we were crampin' up and all and like obviously me being the medic. Saw there was a band that was comin' beside us. We couldn't just leave the lads out, somebody dropped back. We had to stay with them. ⁓ Yeah, ⁓ When they ran, I ran just to try and catch up to them because it was like I would have blown myself out and if anybody does drop out, I'm to the rear and I can see and can die to them. It was good, it was really good. It was tough man, isn't it? was, I know what decade it was. Just like how them lads in the gym up there were unbelievable. of them. They're really good and you know what, it's great to see because even though all the new lads now that are coming out of training are all out just putting themselves down there on training. great community in that barracks now, it's really good for fitness like. You see the boys, they're at Mullen running the High Rocks competition recently in August or something. Oh I remember those talks, I think it was talked to you about something like that and I think the lads, think Kamen Richie Babidhi saying something to me as well. The gym like, the Traff, they're actually running it through the gym obviously. So anyway, listen, there's in the DF that's interested in doing a high rocks competition. The lads contacted Jim up there. Great, good lads. It was right there as well. The lads from the Baric said the recovery room and all. I was there, it was a bit of a gig that night. I was know what mean? I was seeing a lads Instagram stories on Danica. was like, what? There must be something there with Richie Barber and him because he got him for a DF football team. Yeah, yeah, deadly. Yeah, and it's a great puzzle, that, I have to say. Fitness was really good. And it's mad, I actually mentioned it a few episodes ago. don't know, the army you're talking about, the that's the 7th Army are flying at the moment. It's to really go full, it's to really try with it. military skills, courses and all, yeah, really is. But even there, the troops are getting out, like I was struck on the pod course here, like the best soldier was Edmonton. Yeah, Shane better know him, he'd sound low-key. Be glad, like sound glad. Hardly fuckers, was he? Yeah. Even though he fuckers, he lies, he lied to me, he gave me a different SEO's name. You heard the story, no? No, Shane, Shane be watching this now, so I'll tell him. So you're a healing member, so he came in, I won't say the name, he gave a different, he gave another person's name, he came in. Yeah. I was rectified the next morning very very quickly John. Oh yeah, yeah. But I to... He's actually a top look. I shined good yeah. I actually had no shine since before the Army. He used to be a PT and... He was a PT as well? Yeah he was a He was a manager for... Yeah, he was an energy fitness yeah. Easy, he kept that quiet. Yeah, yeah. I like easy, he's good at it. He's a sound blocker. I think we were out trying to approach him to the PTC. Talks to with the Pods course, your own Pods course. Yeah, I it was great, it really really good. What made you do it? I was just obviously, I'd been on the CS three times, I was in the Army about what? Seven years at the time and I got my technician which was, I'd on the CS, grew bit of time with the Cav, was transferred into the medics, got the full tech pair, all that kind of stuff. I want to start moving in that direction. ⁓ Yeah, I after the NCL course, just loved it. Just any them kind of course, like Pro Crew, trying NCL course, I just really loved it. Really got amongst it. Yeah. So now... I actually joined your... I think I joined after nine weeks, wasn't it? Yeah, you joined after... Yeah, and then that's when the senior summer quality... I had really good PTs though. Really good PTs. I did the entry course and I came and joined that. I remember my first conversation with your brother, Davey, Davey said, make sure you give it to my brother. I think the first time I met you I think I you do laps square up there. I definitely made you run around the BTC square. Probably did. Because Rory Milton was there as well and I did both of you do it. yeah, I remember that now. was like, yeah, because I now die, but I can't give you now Rory or something like that. I don't know if it you or Rory who said to me, how many laps are we doing? You keep going until I tell you to stop. Yeah, it was something like that. I remember running behind Rory and was like, what? It's gone. I like where I grew up with Rory. I up with Rory as well. Yeah, Yeah, yeah, it was great. How do you feel since you've... I'll see your car for now, talk to me about that. Yeah, that in self-scorping gives you so much confidence. if I speak and the public speaking doesn't bother me like I only met before, months before that course. was I was in the fight, doing the ground, doing all that kind of stuff, PTA's and was actually looking forward to that. Learned a bit of soldier and all, know. Afforded in the career, all that kind of stuff. But was that 10 minute test talk I was so nervous for. Because it's like, what do I do? I stand, what do do? I hold myself talking, do you know what eventually you just get a knack for talking in front of people. If you know the subject really good, it's natural confidence. know what I mean? Any hard points in the podcast? The ground phase was crazy. I didn't sleep for about two days. I've never been that tired before in my life. I was like, he getting tested for the patrol. It was a defensive fest, built up defense fest. We in the patrol and I was just standing there staring at a tree covering off but I was like, I just remember I was can I close my eyes? I was just wrecked. But yeah, was ready to go. Did you fall asleep? I didn't fall asleep that kind of thing. That wasn't the only one for us. But yeah, was good. I ended up winning a like on courses then. Just all the lads voted for me. was like, Sáidra, Sáidra. Got that on my crew chain as well. Just forgot to mention that. So every time I do one of those courses, I get really engulfed in it. What's that that course? It's like, it's kind of like... It's like everybody kind of voted for you that you were like, weren't basically into my family, you were there for people, you were good with this half decent bit of stuff, and you were up for a run for best alders as well I would imagine. But I got that on Recruit Training now as well, and I was actually ready, was step one, when me and Aime got called out in the auditorium. Both times, mean, because obviously I trained in Recruit Training with lot of quality soldiers that I've gone on to. and they had a of W, all this kind of stuff, and even like all the snooker parades everybody got trying with on the anti-house card. it bit stuck back, I was like, whoa, Jesus, like, you know, wasn't expecting that, like, you know, cause, you know what I was like, good for you, great for you, and I'm like, no. It's actually, lot of people tell you that's actually a better award to get than the best soldier award. Cause the best soldier award is academic, like, academicity. So it's the more you're, the higher scores you get in tests and stuff like that. But the three to core is kind of one of the best of your football. Cause I found that though, Being a medic and all that kind of stuff, found out on the ground phase, I was actually with my hunger that had happened to me. I was doing a bit. I was actually doing medics for the platoon, for the section, whatever. So I was treating lads, giving lads information on how to say... sodium kind of filled was and all that kind of stuff. There was eight medics in that course, wasn't there? There loads of us there, There one section there was. There was, I think I would have walked out, no, it was six of us. Six medics there was, yeah. So there would have been actually one per section. It was two in one section. Yeah. Yeah. And you were overused there as well. Oh yeah. There was a few, there was a few things that happened actually, wasn't there? Can't make sure of that. Yeah, no, no. Yeah, yeah. why did you move into hybrid training? What do you So, I kind of just, as I said, on the NCL's course, I wanted to start counter-ranks, all that kind of stuff. Then on that course, I just really going out on the PTs with you, with yourselves and all that kind of stuff. just kind of found I looked really low for him. I knew that when I came back from the NCL course I would be training in some of those courses. I'd have to do with training obviously as I was earmarked for it. Then said once I got back training properly I'd lock in, have weight as my base and I would start doing a joint training. There's something cool about doing a joint training, know, spent years in the gym in lifting weights, building muscle, getting stronger, done powerlifting competitions, won them, bodybuilding competitions. placed in them, in one of them, the one I did, I was like, wait, I've kind of ticked that box and I was like, I want to doing like running, high rocks, streaming, bench do it, triathlon, and all that kind of stuff, get up that, you know what mean, whilst doing strength training, you know? And it's just constantly having the different kind of elements in your week, what we have to recover for this, what we have to eat for this, what we have to train for this, and it's just, it sounds cheesy hybrid, trying athlete, but it's just, I'd be like, oh that's cheesy. It's a mix of trying and I just think it's a nice way to try for the everyday person because I'd want to be able to still look the part, perform and look the part, perform and yeah we have to do a lot of our stuff, not just be strong at one metric. There's nothing wrong with just being strong at one metric but I'd like to kind of be a jack of all trades and a master at one. So I think that's good, especially for our job deck. It really is. Nick Bear. Legend. That's when the reason I got into it because he was like in the rangers or something like that in America and I sat watching him and after I watched him I was like he's getting up in the morning, running, he's lifting weights then, it can be done. know what And he's able to eat all this food and I was like oh this is deadly. Do you know what time his fastest marathon It's 2.50. No it's actually quicker, just checked before I came in there, it's actually 2.48. Psychopath. What's that number? 4.20? No it's even less. That's crazy. Actually, I listened to the podcast and was very good. He's good, he gives you businessmen to talk to, like what you want say, what to say. It's really good. What's the hardest challenge? I know you're big at the charity, you're big at the challenge and yourself. At the minute actually, I'm that I've had a bite off more than I chew, but I'm actually next Saturday, I am on behalf of Suicide Prevention Fingus. I'm doing a Fingus to a whole head half-merton. So I'm actually doing that next week, it's going to be another very warm day, but I'm doing it with 45 pounds. 45 pounds, uniform, me bits and bobs. How are you doing out of that? I just thought the problem too, I've lost a few friends now to suicide now, know what that kind of stuff. I said, come here, do it. It's PT session for myself. I've had to raise a few bob on the yellow page, don't know if it's Fred, Fred's condition, he wants to help Martin every year. That's from fingers to, fingers to mouth. I just had a little jump in and do it. How are these people doing now to that? There's a link I have a post up on my Instagram page and just link the links there. If want go down there and stuff. Anybody can share a few pounds. I've done a few. I think it was going away. It's kind of a different challenge but you see going overseas. 2021 during COVID, the hardest time of my own, reason being the first woman down, I was 19. had a partner when I went over, was going COVID, hadn't seen her in a few weeks before that because of the whole restriction. When I was going over, it was two weeks quarantine down in Cork and Kilworth. I had to drive past my house to get on the plane to go. And then it was like quarantine when we got home. So was like seven months, all of us just in the camp, no family. Bad internet and all. I was just, I was still a bit of a nipper then. I think I was like 20 or 20. 23, still young enough, you know. And yeah, I mentally that was probably the hardest challenge. It's not a challenge in general, yeah. Remember just being like, it's now even later, if that even happens, I can't get, because it's still in call, it's pretty bad. So if that even happens to anybody, I can't even come home. I was like, won't you get on that ticket? Yeah, go on, that's you, like over there. It was a difficult camp, was it, during COVID? It was a bubble. We were on patrol back in, screened. wasn't anybody out on the street or out on the trial or anything like that. So kind of on that ball, was no outbreaks or anything like that at the time. yeah, was kind of heavy enough looking on the head. What's a normal week of training for you? Just training in general. I'm still lifting four times a week. about 50 kilometres, quality kilometres I try and call them. A lot of zone to work in interval session, whatever. yeah, about 50 kilometres a week, four white sessions. And I'd have one circuit, so like a high rocks class or a circuit, either do it myself or do it by myself or else I'm jumping in with a class or something like that. And I'd have one cycle a week, one swim, and then incorporate it within that model I do have like a white. three sessions sometimes a day, is it? Two, two, we always have two, whatever, and the way it is, a few people do really, you know, we're trying, whatever, but the way I have it done is it's that we never have two hard sessions in a day. So we like one hard session one day, light one, do you what I AM session, we like an old zone two, you know what I don't know if you know. Zone two session, then it'd be a wait session, do you know? Probably finish if you're gonna work, whatever, do know? But like you know everybody. Yeah, that's one thing, like when you're doing that kind of training, you have to your own recovery you have to be honest with your own levels of recovery and your own capabilities and know your own strengths and all that kind of stuff like you know. What to do for recovery? Yeah I do a lot of I've lot of farm since I was younger, I never really used to much for recovery but some of the time I've been doing this kind of style of training I should call it a hybrid training whatever it's like, I do a lot of farm rolling. She started using the physiotherapist, massage going, sauna, two three times a week, cold, ice prunes and all that. She's rocker's on read, isn't she? ⁓ I was like, ⁓ yes, I'll do a tennis ball, it's amazing. then, biggest one up was sleep, I do try to get the hours in, best I can. Genuinely I do, Something that really started the focus on. And then obviously, field is the biggest one. Like you know, field is like, macronutrients, protein, fats, proper timing around training, proper nutrition on your rest days and all that kind of stuff. Obviously still meal prepping stuff out there. Oh yeah, 100%, 100%, 100%. It's probably more important on your day than on training, because your body's actually just at rest. So it's going to sell all the nutrients for just a solid recovery. What's the best lesson sport has taught you? What motivates you everyday? Well, what more makes me know is that obviously I recently found out it was going to be a fire. So I just like... Yeah, sound good. You're not asleep because of the window? Yeah, yeah, this is it now, you know what I You're next to me, thanks for sharing with me. No, not at all. I think it takes down for that, so I found I'm be having a little boy. now I'm like, right, I'm gonna be a dad, so I wanted like an example. And like, you know, I have daddy for my son to go up, be like, right, my dad gave things ago. He always tried to better himself. He kept himself fit. He wasn't a drinker, he wasn't this. So that's what I do. Fourth thing when I come in the morning, that's actually what I can do with my head now, is like, except for I wanna do a session. like, you have to, you have to now, you know what mean? I have to scan, have to scan on all of the stuff in the bed, so. It's like, I'd be like this little wall thing when I get up. So he used to say like, he'd say I have a tree star, sorry, tree rashers, tree rashers like drawn on the oak. So I was like, wanna get a sergeant eventually. I'd say like, I'll another man written. Are you goal-driven like? That's what I mean. So firstly, when I get up out of my bed, whatever way I go to work, whatever way I get out of it, that's the first thing I see. So I to have that to scan, just all the little things I'm all about. I wanna kind of do like margins and shit and times and all. What's your next short term goal? So 24K and a one spin out of the keep. strength level where it's at. 30 seconds off it. What's your long term goal? Long term goal? Ironman. Ironman. That's 100%. How are you so driven? How are you so... I just sat there like, you I just thought I loved it. just think it's great. what I mean? Just young. Because obviously I'm still young, you know. I think what I realised is that, because obviously my dad got sick years ago. And he's trying all consultations. But he'd be saying to me, like, Jesus, if I was young... It's always when my body can take the pound and take the kind of like, you have to do this kind of stuff. Because one day, like, I'll have is just like, you know, the odd memories and I want to have to just say, well, I get things to go, do that kind of stuff, you know? What's a non-negotiable value for you? Non-negotiable? You're spying after us. So your personal value, give me something. Low-eighty. Loyalty, yeah. Just loyalty, just real. You know? ⁓ Like any of mates that night, they can rely on me for anything. yeah, loyalty is a big thing. Even the Army, it's like, I trust this fella that's under me? Are over me? Do you ever shit on by your friend or anybody in the situation that you're I think we all have. I think we all have. I think they're all good lessons though. Because then it kind of teaches you and it kind of teaches you the... footsteps and the knocks of what the next person could potentially be like, you know, if they don't follow these natural traits, they're like, oh, this person could be over it. Do you know what That's probably a bit of my downfall at times as well, probably too willing to help others and to be like, lads will stand on you. I'll you now, like me say it man, when times were rough, you'd be looking after people, 100 % from all the four corners of the box. And then. Yeah, your brother and a few other ads would give out to me, like, you need to start fucking saying no. I think that's the hardest thing for me to say. I'm a knacker for a wife, can't do either of these things. can't say no either. And you know, you realise when you have a little son and you've talked about time and somehow you're going to get old. My two year old, he's 93, Jesus, some days are very, very hard. Yeah. Some days, in a few hours time, to say you have a baby after four, they just want to different things. But look back and say, jeez, they're hard days are actually the days you remember the most. 100%. 100%, yeah. Time is Because as I said, you'd be to be growing up with the girls, growing up doing that make-up and going out with the friends and all, then you'd be just sitting there with the missus. Yeah, just two of you. Lately, yeah, yeah. Davey's mad. Sorry, I'm bringing it back to something with Davey. Davey trained me in the POS course. was my... He was telling me before, yeah, Davey. Davey was an NCO in my POS course. The reason I wanted to tell you a few stories about him because I haven't seen... I was always kind of a reason enough, fit enough in terms of like PT and stuff like that. Yeah, yeah, yeah, yeah, that's right. Sorry, I was on a few PT's just a decade or something before. was the only time I ever got... I was in Kairn Arrange and the only time I ever seen staff went to... People... don't... People... I do marathons and everything to say hit a wall. The only time I actually hit a wall I'd say, and I'd seen stars, was on the top of Flagstaff Hill in a corner range where Davey had a dragon and a dummy up the top of the road. I was dragging a dummy, there was a dummy and there was a student on the bottom with the feet of a dummy. So the man was struggling on the back. And I got to the top, I was of those bollocks. Davey says, get that fucking... I can't see you there, sorry. He's a mad man. I tell you, he's one of the best instructors I've ever come across. is different, but different gravy. What advice would you give someone starting out in terms of both military and when you through the fitness side of it, military? I gave a great one there too, was actually in Stoke-on-the-Isle, the course there for the crew was there and I gave him a great one. did I say? Starting off, get a monster. Just get amongst it, it's very easy, like it's like every job, it's like every job whether in Tesco, whether in the army, the guards or whatever, it's very easy to just get amongst it. Not get amongst it. Sit there in your phone, the locker room, hide and do whatever. It's not like I'm in the open, I'm not open to accommodation, not doing anything, not getting amongst it like you're on, listen to the wrong kind of people. Every course you can do on any kind of physical kind of course, opportunities, grasp them and just go for it. close go for it because you're never going to benefit from giving something a go or else what I said to my go is you're best off throwing something extremely hard 100 times and failing it 100 times as opposed to passing and doing something easy and passing every day for the rest of your life. you never learn. I said to my go, I think about it, how does a muscle grow? You put stress on it, you have to fail in the gym. The muscle grows then eventually it'll grow in a few weeks then or months or ever. because the stress has happened to it. And because you failed that one time, your body now knows how to lift that weight now in a few weeks. So doesn't fail the next time you go for it. It's gross, you know, that's just a philosophical now, but these things, I think they hit a few headings, especially for the crew, hits some of the headings, it's like, you give up, you just do everything like that. Yeah, absolutely. Because thought you got a greater voice-off. Was his son, CES, he said something to me similar like that. He was going on his ticket like that, he said that to me. He was in the army for the 27 years and you know. You have to make the most of it as well, He said to me something like that, was he's right, know, something to lose. You can be that negative person and sit in the corner and do what you want, but you're always going be that negative I say you, you'll see it in the battalion, I'm like, lads are like, oh, this is a show, this is brilliant. I was sitting there drinking monster and smoking. I think I was in a different situation because I came to the BTC as a young corporat. So I've been around people that are driven. This unit is driven to, we're always driven to. You can always see because Sean E. Campbell was in Chatham when you can tell, y'all, when I'd be over there, sometimes I'd be getting in like a red light for something. I didn't want be the BTC, go in like, everyone's always amongst it. It's very like, know, like bang, bang, bang. you're always organising, anti-elves courses, lads. Regimental knowledge good. It's good. Like you know, it's It's good to see like yeah, we've a small unit He can be sorry. He's a second brush again. Thank you. He's wrong. He's a fitness as well. So mean, so that's You know what your brother come out flying from overseas. Yeah, he's gonna run with him last week there. He's 15k 20 something got he said he got lost He told me he under delivery. Yeah, I like starting rumors and he got lost. Yeah, he text me says go for 80 minutes easy Yeah. Then he ended up doing like 20 something KOS, so you definitely got lost. Yeah, what did he say? He came up to the house, he was sitting there and it was like, it was like a hit with every child. How'd you get on your own this morning, Dave? He was like, yeah, the 21 K or 20 K or something like that. like, grand. Which I haven't had to eat before. I an apple and an orange, I was like, what should I have on? He's mad, he's like, and I And he knows, he's a PTI, he's PTI, he's I was like, I'll have a bit of that, I'll eat something. Yeah, Oh, Legend. So where can people follow your journey? On my Instagram. I'll see if I'll be coaching. You're very active on it? On TikTok now and social media and you know, actually, we're to start making a lot of you know, like voiceover videos and just like, know, Just how to try and structure things, you know what That's something we said we were going to start talking to. That's kind of the PTA and coaching games go on. We couldn't do this like, you know. going to gain traction and get out of the comfort zone. I'm to start talking in front of the camera a little bit and before you start and all that kind of stuff. I think it's pretty good for anybody starting over, anybody even into training. You're giving them so much tips. It's free info. So here, weekly splits. So someone wants to start in the gym. So if you want to see some more questions. Somebody wants to start the gym. They said they've never done gym work before. do a small bit of cardio, small bit of walking and stuff like that. What's the best split and how do you train for that? They've not done much training before. Just a bit of running and walking. To be honest, ⁓ whenever you're standing in the gym your body responds by using your four or six months a year. That's actually a thing, new gains in college. You can literally walk past a gym and you'll probably grow. But in terms of the best split, obviously ensuring that you have protein and macronutrient. ⁓ So someone doesn't know macronutrients? So basically macronutrients is a mixture of obviously the three key macronutrients is protein, fats and carbs. Everybody's different for different body weights, different body fat percentages, everyone has different name. So you've got to calculate that definitely like you know. But the best split would be basic push pull legs three days a week. Yeah, just get used to trying your body to respond and recover. off that and sometimes less is more starting off. So three days a week, learn to build up the enjoyment to go. So trying on the Monday, already like that, can't wait now, rest on the Tuesday, go on the Wednesday, smash it out of it, be looking forward to your legs then on the end of the week, And then gradually build from there. And mentally, so how do you voice someone mentally going to the gym? They're not gonna be obviously, to start the gym, not gonna be a massive strutter about it, but how do you? It takes time, it's got to take time, but it's like anything like when I got back trying to say in January, was supposed prepare it back myself, obviously I've been trying to figure it out, so we have that, there is a thing called muscle memory all that kind of stuff and I've knowledge and I know how try and, when I got back trying, it just, have to look beyond the end, yeah, and I was like, this is my, this is where I am now, this is my end result, however, what can I do today to bring me to that picture that I wanna look like or something like that, know? That kind of stuff, so yeah, just consistency. Okay, so we'll finish off with a few quick questions. We asked the same questions. ⁓ Tea or coffee? Coffee now. Tea is alright, if you have a bit of fry you don't have coffee with a fry. Coffee with a fry? Tea with a fry? Tea with a fry man. Anybody listening or watching there comment, do you have tea with a fry or coffee with a fry? You have to tea with fry do you? I would have that now but the tea has to be hot drink you can't be having this coffee man with an eye. having a bit of free now. But I wouldn't stop me out mentally. no, class B tea man. do, yeah, 100 % tea. Love it. But the coffee I drink now, it's either, it could have just been low calorie coffee, but obviously just Americano. Or else I've recently discovered, shout out to Owen O'Keefe actually for this really low calorie coffee. So, free, caramel, flat whey. Nice. Ballanty. Seriously? Flat white? Fuck, it's coffee, you we just let all the farmy milk and then sugar freeze. I've never tasted a flat white. It's like, how can a flat white... Sorry, I've tasted a flat white, but I never had an ice caramel, any flavor No, not ice, just actual hot I had never tried anything else. No, the old sugar freeze, nice, take it. Favorite exercise? Favorite exercise? I'll bet a back squat. Least favorite exercise? The chair exes, all the gym hungs are gonna hate me for this but em, glute bridges. I have them in my program now, they look like a weirdo. Early mornings or late evenings? Early mornings I'd say. Favourite meal? Favourite meal. Tam Coney or just in general? My nanny's Sunday dinner. What's that? It's a roast. Roast? Roast yeah. Look at Carvery. Can't go wrong with that. What more of it? They talked about this already. What more of it now is... but that's actually not... honestly I'm boil it down because before I was just like yeah I just want to do it for myself. But also yeah they actually have a reason now so yeah. Potentially... We talked about the best advice you've received you get that one already. One more to describe yourself. What do I say? A loose cannon? don't I can't really describe myself. Driven? Bit of a fitness freak now I to say. Home word? Freak? Weapon. I'd weapon. Your dream holiday? Texas. It's warm. I'm not really a fan of drinking but I'd probably be like a good trainer out there. I'll go out for a few rides and just like make various videos. Just a few hours in America, just a nice cowboy kind of vibe. It's really cool. Texas would be a nice place to go to. I'd love to go to Nashville. that'd be cool. Where are you going to be in five years time? I see myself. I'm still in the army. Please call us, poor Shipe. What would eventually like to be back amongst you the inventory at least at the BBC? PTI kind of a, genuinely. Cause that's just all, you just love to help people fitness. Two Vexes there, two PTI Vexes there. Oh yeah, I'll have get the course. You don't have to be qualified to come over. No. Talk to Davey about that. I will yeah. I One in Dublin and one in that long. Yeah. Honestly that's one thing that I've found now since I've been back coaching and back doing it all. Throwing the ground with it now. I actually just really love, and I love military fitness. love it. think it's deadly. So yeah, P.T.O. please God. The Elthor Rasher all going well. God. And you're going referee in soccer in the DL? Well that was a great car. that was a great car. Sticky Sam for that. Put me on that. That was really nice. You'll be on that. You're going to be in the middle of the pitch. How's he ref? Yeah. I'll you now. And the last thing, what story do you mustach? I don't know, I I don't know, Whatever. My nephew's the same. My nephew has one, just search one. One the lads in the MEP actually got it. I give it a go with the crack. Then I don't know, then I just, I was was gonna get rid of it, I like, I'll just leave it. That was at the last party, Shaft. Yeah, yeah. I was like, I'll run with it for a while. Will you ever have full beard? I haven't had it for a while, and was just... Can you grow one? It's alright. Babyface in it? It's actually alright, it's not bad. It's actually growing. Well to me I think it's bad but it's really beautiful. Are you old school and say fuck it, I'm gonna show that, I shouldn't have a beard. Do know what, I was only out chatting the day about this, See since we got rid of the black boots, obviously people stopped, obviously they were cleaning everyone's boots, they were cleaning up, but there's no need to polish anymore. There's something about it now with the number ones. I was actually at an event for the St. Brigadier's Military Hospital. was a closed down parade. And I know, it only me number ones. I mean, the lad's got a picture out. I just think he doesn't have a beard. The picture just looks a lot more sharper, as opposed to the beards. But the beards are still nice. Like yourself, you're from Grambow. You've got that clean and shaved and perfect Grambow. Some lads are hanging out with their life. Oh, you got a message as referee in the League of Ireland match in Cork one day. first got the beard. I actually got couple of messages and they were ex-armulets watching me, watching the match. Shave that beard, you're disgrace. Yeah, the helpless, the helpless, I'm kidding. I don't like it at all. Yeah, the helpless hated it, yeah. Aigh, Tom, we'll leave it there. Thanks very much for coming down. Thanks, Tom, we definitely appreciate it. Simone helping again. No problem. Again, anyway, listening here, likes his story, don't forget to like, share and subscribe. Follow him on Instagram, he's absolutely unbelievable on Instagram and TikTok, his videos are very, very good and very helpful. Wish you the best of luck. Thanks so much for having me, thank you. Thanks very much, Thanks so much, buddy. 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