In this episode of the Megan Bannahan Fitness podcast, Megan discusses how to set realistic fitness goals for the upcoming year without falling into the common traps of restrictive dieting and burnout. She emphasizes the importance of accountability, sustainable habits, and the need to focus on gradual progress rather than extreme measures. Megan also introduces her January Kickstart Challenge, designed to help participants start the year on the right foot with structured support and community engagement.
00:00 Introduction to the Podcast and New Year Goals
05:51 Understanding the New Year Mindset
11:43 Common Mistakes in New Year Resolutions
17:48 Strategies for Sustainable Progress
21:28 Setting Realistic Goals for 2026
January Kickstart Challenge starts on January 12th and it could be just what you need to set yourself up with a realistic and sustainable focus on your fitness journey in 2026!
Two options available:
In-person in my gym in Longford or Online through the MBF coaching hub, fill out the below form if you are interested and I will be in touch:
https://forms.gle/xysBDZNg3CT4zH6s5
MBF Online Coaching Hub is now up and running aswell where I can provide you with a structured workout program to follow each week for as little as €35 per month!
Limited spaces available here:
https://banahanfitness.mypthub.net/p/222919
Thanks for listening!❤️
In this episode of the Megan Banahan Fitness Podcast, Megan discusses the ongoing debate of cardio versus weights for fat loss. She breaks down common misconceptions, emphasizes the importance of a caloric deficit, and explores the pros and cons of both cardio and weightlifting. Megan provides actionable steps for listeners to implement in their fitness journeys, highlighting the need for balance between both forms of exercise to achieve sustainable fat loss and improved body composition.
00:00 Introduction to Cardio vs Weights
01:17 Understanding Caloric Deficit
04:54 Misconceptions About Cardio and Weights
09:45 Pros and Cons of Cardio
21:14 Pros and Cons of Weight Training
25:47 Finding Balance in Your Fitness Routine
28:03 Actionable Steps for Fat Loss
If you want a little challenge for the month of December to help you stay somewhat consistent, I've been posting daily videos over on my instagram @meganbanahanfitness for my 25 day Advent Calendar Challenge. Simple and realistic challenges to help you maintain some control over the festive season, it's been great to see so many people taking part so far!
Here's a copy of the 25 day calendar, so you can get started too:
https://drive.google.com/file/d/1svBJMuGzlzigeqXCb5wkEdM-lxGXB9JY/view?usp=sharing
January Kickstart Challenge begins on January 12th:
8 weeks of unlimited classes in my gym
Weekly accountability challenges
Weekly check ins
Plus lots more...for more details fill out the below form and I will be in touch:
https://forms.gle/NQ1pqsTQb8KeV49J7
Thanks for listening!❤️
In this episode of the Megan Bannahan Fitness Podcast, Megan discusses the common struggles people face in their weight loss journeys, emphasizing that many individuals are doing everything right but still not seeing results. She highlights the importance of understanding caloric deficits, the impact of under eating during the week, and the significance of food quality over mere calorie counting. Megan also stresses the necessity of adequate protein intake, the misconceptions surrounding exercise and caloric burn, and the role of lifestyle factors such as stress and sleep in achieving weight loss goals. Finally, she provides actionable steps to help listeners get unstuck in their weight loss journeys, focusing on consistency and realistic planning.
-You might be doing everything right but still struggle with weight loss.
-Fat loss feels harder than it should due to small overlooked factors.
-Consistency in maintaining a caloric deficit is key to weight loss.
-Under eating during the week can lead to overeating on weekends.
-Food quality is more important than just choosing lower calorie options.
-Adequate protein intake is crucial for satiety and recovery.
-You can't out train a bad diet; nutrition is paramount.
-Progressive overload in training is essential for building muscle.
-Lifestyle factors like stress and sleep significantly impact weight loss.
-Fat loss isn't always linear; scale fluctuations are normal.
To understand more about scale fluctuations, have a listen to this episode: https://open.spotify.com/episode/6OSdeMLCX1vchh8hqB026x?si=IJPpti7xSjaN4MnQp6FwHg
If you're looking to start 2026 off on the right foot...our January Kickstart Challenge starts on Monday Jan 12th and could be just what you need to start developing better habits heading into the new year!
Check out all the details here: https://sites.google.com/view/meganbanahanfitness/january-kickstart-challenge?authuser=0
Gym version and online version available!
Hope you found this episode helpful and thanks for listening!❤️
In this episode of the Megan Banahan Fitness podcast, host Megan Banahan interviews her client Tanya, who shares her transformative journey through the Balance Method program. Tanya discusses her initial apprehensions about gym training, the misconceptions she had about weight lifting, and how consistent training has positively impacted her energy levels and sleep quality. They delve into the importance of nutrition, the challenges Tanya faced, and how the Balance Method program helped her regain focus and accountability in her eating habits. Tanya emphasizes the significance of tracking progress beyond just the scale, highlighting the overall benefits of the program for anyone looking to improve their fitness and nutrition.
00:00 Introduction to Tanya's Fitness Journey
02:41 Overcoming Gym Anxiety and Misconceptions
05:43 The Impact of Consistent Training on Energy and Sleep
08:46 Finding Motivation and Accountability in Fitness
12:01 Nutrition Challenges and the Balance Method Program
17:56 Tracking Progress Beyond the Scale
23:58 Final Thoughts on the Balance Method Program
January Kickstart Challenge starts on Jan 12th with a gym and online option available, for all the details CLICK HERE
Hope you enjoyed this episode and thanks for listening!❤️
In this episode of the Megan Bannahan Fitness Podcast, Megan discusses how to reset after a big weekend of indulgence. She emphasizes the importance of ditching guilt, staying hydrated, refueling with nutritious meals, moving your body without punishment, returning to routine quickly, and reflecting on what triggered the off-track behavior. The key takeaway is that one weekend of indulgence does not undo your progress, and it's essential to focus on getting back on track rather than dwelling on past choices.
00:00 Resetting After a Big Weekend
01:49 Ditching the Guilt
04:49 Hydration and Refueling
07:46 Movement Without Punishment
10:25 Returning to Routine
12:08 Reflection and Learning
Find out more about our 8 week January Kickstart Challenge here: https://sites.google.com/view/meganbanahanfitness/home?authuser=0
Hope you find this helpful, feel free to shoot me a message on instagram @meganbanahanfitness with any questions or feedback!
In this episode of the Megan Bannahan Fitness Podcast, Megan shares her personal experiences with training and injury leading up to the Dublin Marathon, reflecting on the importance of balance and mindset in fitness. She discusses strategies for maintaining health and fitness during the busy festive season, emphasizing the need for realistic goals and the dangers of an all-or-nothing mindset. Megan provides practical tips for nutrition and exercise, encouraging listeners to set non-negotiables and focus on small, consistent habits to navigate the holiday chaos. The episode concludes with insights on how to prepare for the new year with a positive mindset and actionable plans.
It's important to reflect on wins, no matter how small.
The all-or-nothing mindset can derail progress.
Maintenance during the holidays is a success.
Plan meals around events to avoid overeating.
Hydration is key for digestion and decision-making.
Enjoy the festive foods you love without guilt.
Set realistic non-negotiables for health.
Small workouts can maintain progress during busy times.
Focus on protein and whole foods for satisfaction.
January is about building on what's already working.
Find out more about my January Kickstart Challenge here:
https://sites.google.com/view/meganbanahanfitness/home?authuser=0
Online and in-person options available for this challenge, which could be the perfect start to your 2026!
Thanks for listening!❤️
In this episode of the Megan Banahan Fitness Podcast, Megan Banahan interviews Anne-Marie Brady, a skin specialist and fitness enthusiast. They discuss the challenges of balancing fitness with a busy lifestyle, the importance of accountability in fitness journeys, and practical strategies for maintaining consistency. Anne-Marie shares her experiences with nutrition, the impact of diet on skin health, and the role of social media in her business. The conversation also touches on overcoming mom guilt and prioritizing self-care, as well as valuable life lessons about facing fears and believing in oneself.
00:00 Introduction to Fitness and Balance
02:50 Balancing Fitness with a Busy Lifestyle
05:52 The Importance of Accountability in Fitness
08:53 Practical Strategies for Consistency
11:54 Overcoming Mom Guilt and Prioritizing Self-Care
14:57 Nutritional Insights from Online Coaching
17:43 The Role of Social Media in Business
21:36 Skin Health and Diet Connection
28:31 Life Lessons and Advice for Personal Growth
Find Annmarie on instagram: https://www.instagram.com/annmariebradybeauty/
Want to work with me? Check out my website for details on all my in-person and online coaching services:
https://sites.google.com/view/meganbanahanfitness?usp=sharing
What's new:
8 week Group PT sessions starting Tuesday October 7th at 10:30am
3 spaces available for intake to the Balanced Method program
Pop me a message over on instagram @meganbanahanfitness
Hope you enjoy the episode ❤️
In this episode of the Megan Banahan Fitness Podcast, nutritionist Claire Toomey discusses the importance of gut health and its impact on overall well-being. She shares her journey into nutrition, the significance of understanding good health, and the signs of gut health issues. Claire emphasizes the role of fiber, prebiotics, and probiotics in maintaining gut health, as well as the effects of stress, sleep, and exercise. She also provides practical tips for involving children in healthy eating and balancing convenience with nutrition. The conversation concludes with a focus on shifting mindsets towards a more positive approach to health.
Chapters
00:00 Introduction to Gut Health and Nutrition
03:40 Understanding Good Health
11:28 The Importance of Fiber
15:05 Probiotics vs. Prebiotics
20:15 The Impact of Stress on Gut Health
27:18 Exercise and Gut Health
29:04 Involving Children in Healthy Eating
31:44 Balancing Convenience and Nutrition
33:15 Mindful Eating Practices
36:58 Shifting Mindsets Towards Health
Find Claire - Instagram: https://www.instagram.com/clairetoomey.nutrition/
Website: https://clairetoomeynutrition.weeblysite.com/
For all details on my in-person and online coaching services, check out my website below:
https://meganbanahan420.lpages.co/website-page/
I hope you find this episode helpful, feel free to leave a review or pop me a message over on instagram @meganbanahanfitness ❤️
In this episode, Megan Banahan discusses the significance of daily movement and its impact on health and fitness. She emphasizes the importance of NEAT (Non-Exercise Activity Thermogenesis) and how it can contribute significantly to calorie burn compared to structured workouts. Additionally, she addresses the common issue of low energy, outlining how nutrition, sleep quality, and hidden energy drains can affect overall vitality. The conversation highlights actionable steps listeners can take to improve their energy levels and incorporate more movement into their daily routines, ultimately leading to better health outcomes.
00:00 Introduction to NEAT and Energy Levels
07:07 Understanding Low Energy and Its Impact
17:23 Connecting Movement and Energy for Better Health
If you're someone who needs more guidance and structure with you're approach to fitness and nutrition, why not try my Balanced Method Program FREE for 7 days by clicking below:
https://meganbanahan420.lpages.co/the-balanced-method/
I hope you enjoy this episode and gather some useful info, pop me a message over on my instagram page @meganbanahanfitness with some feedback!❤️
In this episode of the Megan Bannahan Fitness Podcast, Megan discusses two crucial topics: the art of meal timing and the impact of exercise intensity on weight loss. She emphasizes that meal timing doesn't need to be perfect but should create a flexible structure that fits into one's lifestyle. Megan explains how consistent meal times can help regulate hunger hormones and prevent overeating. She also addresses the misconception that high-intensity workouts are always better for weight loss, explaining that they can increase hunger and lead to overeating. Instead, she advocates for strength training and daily movement as more effective strategies for sustainable weight loss.
00:00 Introduction to Meal Timing and Exercise
10:18 Understanding the Impact of Exercise Intensity
If you're someone who needs more guidance and structure with their approach to fitness and nutrition, why not try my Balanced Method program FREE for 7 days by clicking below:
https://meganbanahan420.lpages.co/the-balanced-method/
I hope you enjoy this episode and gather some useful info, pop me a message over on my instagram @meganbanahanfitness with some feedback ❤️
In this episode of the Megan Bannahan Fitness Podcast, Megan discusses two key topics: how to bounce back from an off day without spiraling and understanding hunger cues. She shares her personal experience of running a marathon and emphasizes the importance of mental resilience in fitness journeys. Megan provides a step-by-step plan for recovering from off days, highlighting the significance of mindset and self-awareness. She also explores the difference between physical hunger and emotional eating, offering practical strategies for recognizing and responding to hunger cues effectively. The episode concludes with a challenge for listeners to apply the discussed concepts in their daily lives.
00:00 Introduction and Marathon Experience
03:25 Bouncing Back from Off Days
16:18 Understanding Hunger Cues
29:54 Conclusion and Homework Challenge
Hopefully you find this helpful, feel free to share your thoughts with me over on my instagram @meganbanahanfitness
Next intake to my Balanced Method Program starts September 22nd, check out all the details here: https://meganbanahan420.lpages.co/the-balanced-method/
As always, thanks for listening ❤️
In this episode of the Megan Banahan Fitness podcast, Barry Mullin shares his extensive experience in running, discussing his journey from a novice marathon runner to a seasoned athlete. He opens up about overcoming injuries, particularly a stress fracture, and how it has shaped his training approach. Barry emphasizes the importance of balancing enthusiasm with caution in training, especially when preparing for marathons. He provides insights into effective training routines, common mistakes runners make, and the significance of race day preparation. Additionally, Barry discusses the impact of social media on accountability in fitness and shares valuable advice on choosing the right running shoes. The conversation concludes with reflections on life lessons learned through running, highlighting the importance of consistency and setting new goals post-marathon.
00:00 Barry Mullin's Running Journey
02:55 Overcoming Injury Challenges
06:57 Training Adjustments Post-Injury
10:27 Mindset and Training for Marathons
13:20 Current Training for Dublin Marathon
16:14 Marathon Training Tips and Common Mistakes
21:39 Pre-Race Nerves and Preparation
23:48 Understanding Running Shoes
28:47 Choosing the Right Shoes for Training
32:30 The Role of Social Media in Running
36:35 Post-Marathon Reflections and Future Goals
38:22 Life Lessons from Running
This was an amazing chat with Barry!
Barry coaches a wide variety of people who want to improve their running performance, you can find him on instagram @barrym_running_
Thanks for listening!❤️
In this episode, Megan Banahan discusses two key strategies for successful fat loss: the importance of front-loading protein in breakfast and overcoming the perfectionist trap in dieting. She emphasizes how starting the day with protein can stabilize blood sugar levels and reduce cravings, while also addressing the common pitfalls of striving for perfection in fitness journeys. By focusing on consistency rather than perfection, listeners can achieve sustainable results in their health and fitness goals.
00:00 Introduction to Fat Loss Strategies
01:46 The Importance of Protein in Breakfast
16:42 Breaking the Perfectionism Trap
Next intake to my Balanced Method program starts September 22nd, check out all the details at the below link:
https://meganbanahan420.lpages.co/the-balanced-method/
You can also try the program out on a 7 day FREE trial period!!
Thanks for listening, would love to hear some feedback, drop me a message on instagram @meganbanahanfitness
Feel free to share to your stories or with friends and family!❤️
In this episode of the Megan Banahan Fitness podcast, Noel McDonagh shares his transformative journey into running, which began as a way to cope with profound grief after losing his parents. He discusses the challenges he faced, including mental health struggles and a lack of confidence, and how running helped him build a supportive community. Noel emphasizes the importance of routine, self-care, and the joy of participating in races, highlighting memorable moments and achievements. He also introduces the Get Better Running initiative, which aims to create an inclusive environment for runners of all levels, fostering connections and support within the community.
00:00 Introduction to Noel's Journey
02:44 Overcoming Grief Through Running
05:24 Building Confidence and Community in Running
08:14 Balancing Life, Work, and Running
10:59 The Importance of a Realistic Routine
13:49 Highlights of Noel's Running Journey
16:46 Get Better Running Organization Overview
19:29 Community and Support in Running
22:45 Building Community Through Running
25:06 The Power of Like-Minded Connections
26:22 Creating a Supportive Environment
27:34 The Importance of Choosing Your Tribe
29:07 Gratitude and Spirituality in Running
29:33 Encouraging New Members to Join
32:23 Personal Insights on Race Preferences
35:26 Post-Run Rituals and Celebrations
This was a powerful story and journey from Noel, one that I think will definitely inspire others too!
You can find Noel on instagram here -https://www.instagram.com/noel_is_running/
You can find the GetBetterRunningClub main instagram page here - https://www.instagram.com/getbetterrunning/
You can find out all about my in-person and online coaching services at the below link -https://meganbanahan420.lpages.co/website-page/
Thanks for listening ❤️
Summary
In this episode of the Megan Banahan Fitness Podcast, Megan discusses two crucial topics for those on a fat loss journey: scale fluctuations and exercise mindset. She emphasizes the importance of understanding what the scale measures, the reasons behind daily weight changes, and how to approach weighing oneself without emotional attachment. Additionally, Megan addresses the mindset around exercise, advocating for a shift from viewing it as punishment to seeing it as a form of self-care. She provides practical tips for sustainable fat loss, focusing on nutrition, daily movement, and strength training.
00:00 Introduction to Fitness Journey Topics
00:52 Understanding Scale Fluctuations
09:14 Exercise Mindset and Its Importance
13:38 Cardio vs. Strength Training for Fat Loss
21:20 Long-Term Mindset for Sustainable Progress
Check out the details for my next intake to the Balanced Method Program on September 22nd here:
https://meganbanahan420.lpages.co/the-balanced-method/
Thanks for listening ❤️
In this episode of the Megan Bannahan Fitness podcast, host Megan Bannahan speaks with Connor Shaw, an online coach and owner of the Iron Barn gym in Westmead. Connor shares his journey from being a primary school teacher to becoming a fitness coach, discussing the challenges and rewards of opening his own gym. He offers valuable advice for beginners in fitness, emphasizing the importance of sustainability and gradual progress. The conversation also touches on the differences between online coaching and in-person training, the significance of celebrating small wins, and tips for busy parents looking to stay active. Connor shares insights on content creation for social media and provides advice for aspiring coaches, highlighting the value of consuming free resources before investing in mentorship.
00:00 Introduction to Connor Shaw and His Journey
02:44 Transition from Teaching to Coaching
05:58 Overcoming Gym Intimidation
09:06 Celebrating Small Wins in Fitness
11:59 Online Coaching vs. In-Person Training
14:54 Building Sustainable Habits for Fitness
17:56 Advice for Busy Parents
21:05 Social Media and Content Creation Strategies
24:04 Future Plans and Final Advice
You can find Conor at his social links below.
Instagram - https://www.instagram.com/csf_the_iron_barn/
Podcast - https://open.spotify.com/show/6bpAXW20lswzencOyhXd64?si=47abf2709c1d48d0
For all info on my in-person and online coaching services, check out the below website link:
https://meganbanahan420.lpages.co/website-page/
Thanks for listening ❤️
This is a bonus episode sponsored by my FREE guide - Why you keep falling off track at the weekend & 5 strategic ways to stop!
I breakdown 5 key points in this episode that could massively change your overall weekend approach and routine whilst still being able to enjoy yourself!
Especially at this time of year it can be very difficult to keep things in a routine format if you are a busy parent, kids are off school, there's day trips, weekend trips and holidays!
I understand the struggles, so hopefully this will be helpful!
I have attached a free copy of the guide for you to download here too:
https://drive.google.com/file/d/1yKbX_RMe-G6dPDXpj4LoN4GuVAzoZlxx/view?usp=sharing
For all details on the next intake to my Balanced Method Program, click here:
https://meganbanahan420.lpages.co/the-balanced-method/
Thanks for listening!❤️
In this episode of the Megan Banahan Fitness podcast I was joined by Cian Charlton, who is owner of 35 Vintage and Fade Street Kits! Cian LOVES running, he has competed in many races to date achieving incredible times and he gives us a really nice insight inside his journey into running!
He shares some great advise for aspiring runners looking to improve or for people who simply want to give it a go.
We also chatted about:
How to find runners that suit you.
How running has improved other aspects of his life.
How to manage the pressure of races while also enjoying them.
This was a really fun chat and Cian is a top guy!
Check out his socials below:
Instagram - https://www.instagram.com/ciancharlton/
Tiktok - https://www.tiktok.com/@ciancharlton?is_from_webapp=1&sender_device=pc
If you need more accountability & structure within your own training, sign up for a 7 day FREE trial on my new 8 week "Balanced Method" program today!!
https://kahunas.io/coach/payment/link/0512d74a-ffb4-4eef-8ad7-8c8c4404fed4/4bc1cd36-1e56-4bc6-844a-eca3a8c56be1
Thanks for listening!❤️
In this episode of the Megan Banahan Fitness Podcast I'm joined by the wonderful, Dr. Aisling Farrell.
We discuss various aspects of fitness, health, and well-being. The conversation covers the challenges of starting a fitness journey, the importance of setting SMART goals, and the distinction between fueling for performance versus aesthetics. Dr. Farrell emphasizes the signs of under-fueling, the fundamentals of recovery, and the significance of sleep and nutrition. The episode also explores the benefits of journaling, understanding the menstrual cycle in relation to training, and recognizing burnout. Overall, the discussion provides valuable insights for anyone looking to improve their fitness and health.
Chapters
00:00 Introduction to Fitness and Health
01:15 Starting from Zero: The Journey to Fitness
06:44 Fueling for Performance vs. Aesthetics
10:49 Signs of Under-Fueling and Its Consequences
13:38 The Recovery Pyramid: Fundamentals of Recovery
22:33 The Importance of Sleep and Nutrition
25:40 Journaling: A Tool for Reflection and Growth
37:01 Understanding the Menstrual Cycle and Training
46:37 Burnout: Recognizing Limits and Recovery Strategies
You can find Dr. Aisling Farrell and her services at the below links:
Instagram - https://www.instagram.com/draislingfarrell?igsh=MW5oYm9pOGs0N2oxcw%3D%3D&utm_source=qr
Website - www.draislingfarrell.com
Linkedin - https://www.linkedin.com/in/aisling-farrell-lifestyle-medicine?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app
You can find all details of my in-person and online coaching services at the below link:
https://meganbanahan420.lpages.co/website-page/
Thanks so much for listening! ❤️
In this solo episode, I share practical tips on how to stay on track with your fitness and nutrition goals during the chaotic summer months. I emphasize that it's perfectly okay if your routine isn't perfect and encourage you to think about what a summer version of success looks like, such as shorter workouts and simpler meals. I also suggest planning your week like you do for your kids' activities and focusing on high-protein meals to reduce decision fatigue. Remember, movement doesn't always mean gym workouts; getting the kids involved in activities can be just as effective.
Takeaways
- Your routine doesn't have to be 100% perfect during summer.
- Aim for progress over perfection in your fitness journey.
- Planning your week can help maintain your fitness routine.
- Involve your family in fitness activities for more fun.
- Mindful snacking can help you stay on track with nutrition.
- Control what you can and let go of the rest during summer.
- Don't let guilt linger after unplanned days off track.
- Having protein-rich meals can help manage hunger.
- Building a community can enhance accountability in fitness.
- Enjoying fitness is key to long-term success.
Check out my new and improved "Balanced Method" 8 week online program:
https://meganbanahan420.lpages.co/the-balanced-method/
Check out my website for details on all in-person and online coaching services:
https://meganbanahan420.lpages.co/website-page/
Thanks for listening ❤️