We’ve been training hard and keeping our nutrition on track all year. But then December arrives, and it’s hell-bent on destroying your fitness regime.

Here’s some practical, tried and tested survival tips for that difficult time of year.

In the episode I talk about the importance of having positive friends and being a positive friend.

Welcome back to the Kilted Athlete Podcast.

We’re coming towards that time of year again - the New Year’s resolution season. The time of year that people start making “New year, new me” posts on social media and all the marketing kicks in.

But the 1st of January is not some magical time of the year where everyone suddenly becomes more motivated and disciplined. The reality is (spoiler alert) your New Year’s resolution is probably doomed to failure before the smoke from the New Year’s Eve fireworks has even settled.

In this episode I talk about why the “New Year, New Me” mentality is setting you up for failure, and offer alternatives to the traditional New Year’s resolution.

Midweek chat for Wednesday 19 Nov 2025

My email address to contact me is

kiltmanfitness@gmail.com

Or find me on facebook or instagram as The Kilted Athlete Podcast

When it comes to supplements, there’s a lot of information and misinformation out there. There’s a lot of marketing, influencers, and hype out there and it’s often difficult to differentiate the facts from the BS.

But do you really need supplements, or are you just creating expensive urine?

The supplement industry is huge and so is the marketing. In this episode I talk about how to cut through the marketing and hype, and how to work out if you really need supplements.

As I mentioned in this episode, here is the link to the Australian Sports Commission policy on supplements.

https://www.ausport.gov.au/ais/nutrition/supplements

*Please note, I am sharing these tips as a fitness professional and an athlete, not as a doctor or dietitian. Please talk to your doctor or dietitian for specific dietary advice.

Are you looking to increase the distance of your runs? Maybe you’ve just registered for your first half marathon, or maybe you want to run a 5km parkrun non stop. Or maybe you haven’t run long distance for a while and you want to get back in to it.

Here are my tried and trusted methods for increasing your distance.

I’ve mentioned compound and isolation exercises in several of my podcast episodes. In this episode I take a deep dive into the differences between the two, as well as the pros and coms of each.

Ever had a workout planned, only to find that, for some unexpected reason you have less time available. It happens to me all the time. But don’t let this become an excuse to skip your workout.

Whether you’ve been stuck in traffic, or held back late at work, don’t ditch your workout because you have less time than you planned. Just rethink your workout.

Here are some of my tips to make a short workout work for you.

The midweek chat is back. These are short informal episodes where I cat about what’s going on.

This week I talk about what I listen to when I’m working out, and a few other things.

Hollywood has a lot to answer for when it comes to how we perceive fitness, and the 6-pack is the perfect example of this.

The reality is, having a strong core and having a 6-pack are two entirely separate things, and having one doesn’t automatically mean the other.

Having a strong core is essential in day to day life as well as athletic performance. It helps support your posture, your lower back, and is important for day to day tasks.

In this episode I talk about the importance of a strong core and offer practical, no nonsense tips on exercises.

My method isn’t guaranteed to give you a 9-pack, but it will help you develop a strong core.

Some people set out to do something, and they get it done, others find excuses along the way. There’s one big difference between the doers and the “don’ters” - the doers hold themselves accountable.

In this random sport episode I investigate the Kirkwall Ba’, one of many “village football” games that are played across the UK.

In a game where the whole town is the playing field, there are no field limits, no referees, no uniforms and very little rules, the Ba’ could easily be mistaken for a riot rather than a friendly game of football.

Join me as I talk about the Kirkwall Ba’ game.

A common goal amongst runners is to be able to run faster over a set distance.

Here’s some tips of what to do and what not to do to run faster.

One of the most common species found in the gym is the Leg Day Sook.

The Leg Day Sook will average 3 arm workouts per week but might to a token leg workout once a month … maybe.

In this episode I get brutal. I call out the some of the bs excuses for skipping leg day, and I talk about what a real, no nonsense leg workout should look like.

I have a special guest on this episode.

Kevin Chilvers is the Race Director of Runfest - a series of 4 running events that take place in some beautiful locations on the NSW North Coast.

As well as organising running events, Kevin is an avid runner himself. This weekend Kevin and his wife Amanda will be running their 3rd marathon for the year - the Sydney Marathon.

In this episode Kevin and I chat about his marathon journey . We also talk about the Runfest series.

To check out the Runfest series go to this link https://www.runfest.com.au/