Welcome to episode twenty eighths or 28 of the regular podcast.I really hope that the souls at the start. all of my podcasts become a novelty feature here the first verse of the song about long as that. It's not going to take the rap before the chorus. Rap what? Huh? Cast how right now we'll just abide do welcome to another episode of the Ricky Long podcast sponsored by putting and for sport to put in for sport or Northern Ireland's 2018 Sports retailers of the year. We specialize in or rather. They specialize in sports and fitness equipment for Home Gyms for scones. For commercial gyms recently. They have just done a fell out of one of Northern Ireland's most leading gyms. They did their whole flooring area. It's absolutely fantastic to see you should definitely check that out on their social media Pages www dot pulling for sports.com and anywhere else Instagram Facebook at put in for sport. So today's episode was a really really good one for personal and professional reasons for me our rhinestone. Six months ago. I was connected with the guest of today's podcast. Hernia Ms. Or the fertile. She is from Donegal lives in Northern Ireland, and we were connected at a networking events and networking events or fantastic because yes, you get to meet people and you get great content, but it's also a great learning experience and for personal reasons. This podcast was really really good because although we may have met at this event we Really only connected through social media and seeing each other on camera. When we did the podcast recording was actually the first time we'd ever had that proper one-on-one conversation. So it was really really good to get no order and what you come from what your doors and water beliefs are but you'll hear all about in the podcast and from a professional point of view is all it is a nutritionist. She is or rather has a PHD in nutrition and a bachelor. Honours degree. She's a speaker and it's all about creating nutrition mindsets and that healthy relationship with food nutrition and everything you do and which is very much a part of my beliefs. It's what I try to communicate with my clients and the depth and capabilities of my knowledge, which I like to think of as a solid 6 out of 10 for nutrition what order has in her locker and her tease is fantastic. If you do any sort of exercise there is great content in this episode for you particularly. If you are a group fitness instructor, we spend a long time talking about the importance of having carbohydrates in your diet the effect that can have on your teaching and how to overcome the mid-afternoon sugar Cravings which we all suffer from. So without further Ado. I want to introduce order on the Ricky Lon. Past introducing order for long one thing is if I'm tapping or I talked with like just tell me to stop I'm constantly like oh just making noise perfect. So I'll start and I'll do a three second countdown. So three two one. Introducing Euler forward on who I am delighted to have on to this episode of the regular podcast or Le is a 25 year old PhD nutritionist. She has a bachelor's degree. She's a speaker and she focuses on creating strong healthy mind sets for all types of people through nutrition so high or low. Hello Ricky, how are you? I'm really good. I'm really good at Are you I'm doing fantastic. Thank you very much for having me on here. It'll be good. So rather than me kind of talk and blab on telling people what you do. I wanted to bring you on because you have a much stronger grasp or nutrition than what I have right now. You're coming out up from a different point of view than what I come on from nutrition. So I come on from nutrition specifically for group exercise instructors and people who do good. Of exercise so tell the listeners what you do and just a little bit about you. Okay, so and I think nine to five I am a researcher in a university but took outside of that. I am I believed to be so much so much more than that, I guess so for me and you you're saying you come from nutrition with the grip training perspective for me nutrition is about Using a tool to personalize this specific program for someone in order for them to understand where their nutrition problems are coming from. Does that make sense? Yeah. So so from a nutrition is a tool that I use in order to understand people better. And I think that is very much a new passion for me. So I came from this background where yes, I have known this all this nutrition knowledge and I can give us out to everyone but Ricky that's been their last public health and and that's not you know, that doesn't seem to be doing what it's supposed to be doing and what it's designed to be doing. So Public Health nutritionist and denied these big massive wide messages that are eat five portions of fruit and vegetables a day. But if I go into a room and I start to tell people this they're not going to leave with anything more than what they came with so so my goal is in order to get to know this person. They feel that These people think they need a nutrition plan. They don't need so much more than that. And that's what I'm there too. Right? Okay. So what I love where you come from because mine is very when I'm talking to people about nutrition. It's often you need to eat more calories because you're not actually eating enough to fuel you'll go a lot more in-depth than that, which what you love so you said there people need a lot more. So what the what the people need Okay, so Someone is going to come to you and they are they're going to want the answers that you're given them. So they're going to want the micronutrients. They're going to want the calorie count and then they're going to go away and they're going to be motivated for five days. And then they're checking is one week later. So for two days, they're not motivated because they have no idea where this drive that they need is coming from and it's coming from areas of their life. They're not focusing on so we all have values in our life. It could be family. It could be making money. It could be relationships. It could be windsurfing. It could be seen. And if you're not implementing these areas of your life, then you're not going to be able to truly manifest a healthy relationship with food because what happens is what you put into your mouth as a represent represents exactly where your mindset is at that time. So if you're you're not actually physically in your body when it comes from the point of overeating you're feeding your minds your body knows when it's when it's finished. It creates a hormone. So at the end of the day, I think people what people need is yes, they need education about nutrition 100% from a nutrition is about teaching people about where their micronutrients come from what their calories are made of of that's totally essential. It's definitely required as part of the program. But what people need outside of that is a wider understanding as to why their behaviors are creating this body that they dislike so much. Hmm and you find when what do you find when you dive into this with people you find? And people are resistant to this kind of level of depth that you went to with mindset or our people quite accepting. It depends on what way you're selling it. So before I sold it as a nutrition consultation, I gave them exactly what I knew they needed and they needed information about DeMarcos. They needed the education about their calories. They need to understand where the field was coming from and they needed to understand what feel was going to feel the best training session and after children and before trade in the day-to-day and I gave them up and I did not see anybody change and for me, I thought what's the problem here? Like what what do I Implement to my life that has made my goal? So much more than just what I put in my mouth that's understanding white like when I am, so I think it's just it's urgent people to dive a bit deeper. And yes, because initially when I saw these the way I did people got exactly what they wanted Ricky and they're happy they walk away but a month or a month and a half later they start to think well that really wasn't beneficial was it it's not my responsibility. I'm only with you for a fraction like one hour and the whole week, you know, so and then whenever I How to sell it as like a nutrition consultation with the mindset element it people started to come to me that I wanted to come to me. So one of the first questions I put out there at my seminar last week or the week before was you know, the first thing I like to ask people is why do you eat what you eat? Wait? Why do you choose the foods that you choose and for the first time ever someone stood up and said emotionally I'm driven emotionally. I want to eat and I was like Finally, I'm hit people here because these are the people that are going to be willing to implement what I'm telling them. So for half an hour of the seminar it was guys were going to pull out a piece of paper, you know, we're going to write down the things that you don't want to write about yourself. We're going to write the things that are cringey. I'm going to write on this piece of paper know that I am beautiful like I am smart. I am intelligent and I can already see how much of this this podcast isn't going to be focused on the knee. Person with go off on a tangent to what I'm really passionate about the beginning of whether it's a family member or going to Consultants. It was someone it's yeah, they're going to resist it if it's not comfortable for them. And I know I was just things as well that I'm not willing to open up to so yeah, definitely it's going to be there. Yeah, that's great. I love how I love how passionate you are about it. And I'm going to want to pull you for something just now is you are from correct me if I'm wrong. You're done a girl. I'm Donnie belly. Hi doors, a 25 year old from Donegal rather a probably 1819 ruled from Donegal embark on a nutrition career because it's not the normal know. How did that home? How did that happen? So from a really young age? I've always been into sports always and I played at Intercontinental from the age of 12 right through to when I was 19 when I went off to America. So let's play and Senior football for Donegal which is really high standards. Yeah, and then I was playing soccer for Ulster for years on the page. I actually played well I had to add the I was trying to send all with the soccer as well. So I got to sports to such a high level and I was On one Elite Camp. I went to we got to seek a nutritionist and we had to give your own samples. And then we got this Excel spread of all our data as it was and I just thought wow. This is this is actually really fascinating like and what can I do what she's teaching me? I'm able to go away and perhaps have better performance from so I guess it was that and it was very much a friend of mine at the time that was gone going into nutrition as well as she was a year above me and I I really looked up to her and I think that that can have a massive influence as well and someone so young. So 1819. I was like, yeah, I wanna II really like her. I want to be like her. So then I embarked on the same journey is that but it definitely came from a background in my passion about sports and from a young age. I've always been really health conscious mind mean my mother other than running their whole lives and people used to say to me, you know, I don't want to have tea in your house because it's a birdhouse I could throw seeds in the Press there wasn't there wasn't shocked. It's always it's always just been a part of my life I suppose. All right, that's good. It is different. You must be challenging not quite often people kind of wonder about it. Yeah, that's good. That's good and your nutrition beliefs, you know, and we've kind of covered. So if you were to appear to be question, which is suppose I am doing right now. Yeah or your me and nutrition beliefs Okay, so I'm going to say something that's very cliche. And that's balanced but I don't mean balance of what I'm calories and calories. I don't mean that kind of balance. I don't mean have chocolate and then have your vegetables. I mean thousands of love songs disgusting on a plate. Well, yeah, of course, I mean balance in your life and I think that's what a lot of people misinterpret as well is whenever they think about nutrition. They think just to what's going on sir my them what's in front of them? The plate but like I said, I read it so much more excited about but another belief of mine is is to not associate any of what you're eating with emotions. So with negativity if you can like consciously sit down to your meal and if you can be present with what you're eating your body tells you when it satisfies your mind doesn't because your mind will be watching Netflix or it'll be on your phone on Instagram and it will your feet and something totally different whenever it comes to I suppose overeaten and that's what I would associate inside with your ego if that makes sense. And so whenever you're feeling something that isn't physical then you don't have a very good relationship with food and I think for me it's creating that Ripple of positivity and like awareness around that that will eventually steer people in the right direction. I suppose on it. So I teach and people to take control during Ocean as well because a lot of people they're not willing to learn and I'm sure that you've you've come across that as well. They think that they are and then when it comes down to it, they're just like no but you're not they don't have to learn all of these macros and all of these calories it just have to learn to a link appreciate and love themselves. We better not what kind of come through there. There's so many good things in there and what you said that once I love the 80/20 run for just about everything in life. Life, whether that's your health your wealth your nutrition your training your relationships, whatever it might be and how you need to be in control of your emotions. What rather than your emotions dictating when you're going to eight. I want to ask you a question. What's kind of just come to my head and this is specifically for a lot of my audience and listeners. So a lot of them are going to be Les Mills group fitness instructors. They're teaching in an drawing 10 15 hours of group exercise. Her week and run about three o'clock four o'clock every day and then 9 o'clock 10 o'clock. Every night is sugar Cravings hit OK. Why do they stop that manage that what do they do? I'm asking for me as well. By the way, okay for me. That means that the session is inadequately fueled and and so therefore then you're coming to the end of your session and your sugar stores your dick has levels or Just they're really low and then you're like I need a spike which is totally fine. Because whenever you have that I might have exercised on have have what you want but have a small amount of it don't again don't feel the adrenaline. Okay. So at that point after your session Arabic, I don't awesome. I feel great. I've just taught people like I am class on this fitness instructor, like don't feel him just feel the sugar craving. Does that make sense? Yeah, and then the And for me is just make sure that they are all of you guys look on top. Stick I'm stuck in this really taken off which is great and that means the day before and if that means that if you're training these people every day then get increase that calorie intake if you need to a definitely carbohydrates as well carbohydrates and a good a good old banana before your answers about my mom dude. I'll have to translate that in the show notes. You know what it's a while since I've been to Donna. All on as soon as you said are there and that's about when surfing that's my one or two memories of Donegal all the warning pubs and windsurfing. Fantastic. What more would you want? That's a big thing what you said that I knew Fitness instructors. Feel and for lack of a better way of saying it and it's getting enough carbohydrates and I'm being afraid of the carbs because and sugar have just been demonized and I've been guilty of it myself. Let me take a look. It's great for you think it's probably to get across is that a woman? And this is a woman who is normal not a muscular one looks obviously they can hold more and glycogen stores but a woman can hold up to 400 grams of carbs in her body at one time. So if you think about it, like if you're only having an intake of 200 a day or between 200 and 300 a then you're constantly running on on those stores. So if you have your stores really adequately filled off then and that's two for man. It's like 600 for man, and then I'm off. Skinner man is obviously so much more than that. Are you eating 600 grams of carbs a day? Probably not so good actually right now. Yes, cuz I'm for something specific but they know yeah, so that's what I want people to just not be scared don't be scared of them and that I think that it's it's the ideas well behind educating on your your high-energy carbohydrates, which are your fruits and your sugars and then your your slow-release. Which is obviously your porridges and your whole meal pasta sauce and stuff like that. Here's one for you just to give people a real tangible kind of vision Albert. So you're saying females is 400 grams of carbohydrates. Yeah. What does that look like? Give me crap. And so if you have your well I always I always say to people for a chicken breast is about 60 grams of protein. Yeah. So what is 400 grams of Grits, so if you have your you know your uncle bands bag of rice, then everyone's eating at the minute that's about 80 grams of carbohydrates so I can have quick mask at the bags of that Premier the 600 grams. Yeah, roughly here. It's not incredible. That's a lot of rice. Yeah, that's a lot. That's all right. So I'll give people there are other brands available the hashtag not sponsored by. Yeah product placement. Okay. So if one or of if you were having a sit-down consultation with a yes what yes it look like what are the questions that you would ask? Okay. So first of all, you obviously have the consultation form and this is really in depth to some people even at this point will start to begin to feel discomfort ended hopefully Empires and not just comforted but it can often bring out some discomfort in them because I mean they're in this position that they're in to have to sit in front of me, but a lot of the question They're obviously there is the night with it's a massive amount of time has to go into their current diet romantic and over a four-day period is mine. I'm sure you've heard the day before so I get them to take afford a food diary for consecutive days over to weekdays and two weekend days. So then you get a foe look into their dietary intake. I'm at this point. It's extremely important for you to for myself. Anyway, it's like say to them you need to be totally honest here. Otherwise, I can't help you. So if you want to eat the way you're planning to eat after this concert. Location or you know that the food I will happen before the consultation. But if you want to have a tree representation, then it needs to be totally honest. And actually what I can do as well is am there's called an equation. It's an algorithm. It's an equation. I can use to find out through this person based on their height and their weight and their BM or if they're telling the truth and when I tell them that then they're like, oh because I can use this algorithm to figure out whether they've owned a ported or over reported based on the value that comes out at the end and a quite a lot of other people can't do that. That's very much like scientific background. I got that from so you need to tell me more that's because this is going to freak out a lot of people. Yeah, you can yeah some sort of algorithm the algorithm if they're lying about what they're eating. Yeah. Yeah. Well so basically yeah, let's focus on us. Yes. Oh and you look at there. their height their weight and I'll see that gives you your BMR and then you get their estimated energy intake that CGI and then you use that and with an algorithm and its Oxford would be the reference for that and and black as well 2000 if you want to look that up, that's the two references with for the papers and this equation basically gives you a value and based on that individual person if it's within the Certain range then I can tell if they're over on the reportin their dietary intake. So if someone has me back a food diary and I can I can tell that maybe their fibbin because if they reading what they read in this fit for dairy, they wouldn't need to see me and so yeah, that's that's one of the interesting things about having the consultation as well that I feel like luckier kind of a Fiat L. Tell people it's their you don't have to use it. Tell them it's their that and that you can order basically, yeah. Gordon I love that we have we have to use that in nutrition research in order to read see how representative our figures are of our population. I love that we're going to talk more about that in depth of for the polka. Yeah, that's okay. I'm just a lot of you and send you my Excel sheet and after that point. Anyway, it goes to there they go away and they felt like the food diary and they filled out their consultation form. And the other thing to do there is that people need to be aware that they can't just hand out dates willingly because you need If people have allergies and you need to be responsible for what you're given these people and one of the main things that I try and do is I try and make a transition as simple as possible. So for example, if someone's coming to me and they're saying well, I really don't have pancakes and home and butter for breakfast. I'm not going to give them turkey and broccoli, you know, which Alum people are doing. So I'll maybe say what you try Wheaten bread, you know, so that's how I can I go through it with them and because it's not just nutrition consultation. I have so much self-reflection and there as well. So if you're coming in for a consultation, yes, you can for the initial consultation, but I actually provide you with an Excel sheet. That is the next month's track. And so I don't believe that someone will come to me for an hour and go away and know exactly what they need to know. It's just not possible. So what happens is they have the initial consultation was about 45 minutes and then for a month, there's a weekly check-in for 15 minutes once a week. So in that that's obviously their height their hip circumference of their waist circumference arm circumference, and then obviously if need be They're micronutrients and take will change based on the changes that have happened to the week previous. So it's so much more than just like a one-off and I want people to know that if you're going to these sort of things and you're hoping to walk away and just see it as you're going to a consultation and you have a toolbox and some of you have some tools in it, but just see it as like you're adding more in and then you're going away, but you still need to use to make a Polish and tweak these tools for your for your room progress. Yes, you know that person and that all your can't give you everything that you need. Who do you work with what sort of people? I work with all types of people so working with family members males young females young males also, like I'll get a lot of clients from Paul whose personal trainer. And yes all types PT paulrobinson them up. See ya I think school and going forward. I have pretty much in the last month develop. And my Niche and that's going to be what I would say is young woman or young mums trying to really gain their confidence back and their self self love I suppose. So going forward. I think that's going to be the people I'm gonna stick with I like that and how would people Heidi people work with you? Is it one-on-one live? Is it internet-based calls based? How does that work? So it's like a tenor transition. So going forward. It's going to be one to one online-based xur where I live at this moment. That's fantastic. I can obviously see you in a location. Although I won't be here for that much longer. So in August I am I am embarking on a journey and a travel Journey suppose and that's why it's going to be all online base to carry it around the world with me. I suppose awesome. Awesome. I wasn't going to mention that but you kind of have where you going? Yeah, I yes Abu Dhabi Thailand Bangkok ballet, Australia was going to where we're going to end up so good this a little Irish girl in trouble in the world right now. Right. So order for long PHD in nutrition bachelor's degree. What does your nutrition look like? Because I have seen your Instagram stories. So I think personally I'll start off where I was young and I always had a very very healthy upbringing but whenever I was in university, I got an academic scholarship to study in the United States. So I was in America for a year. And my nutrition was free American my nutrition was free and it was accounting and my mindset was not very free. So at this point I kind of developed a bad relationship with food in a bad relationship with myself. So my nutrition and it up being terrible. I remember after three months traveling I came home when my mom first thing. She said to me was earlier arms. You don't even say hello Your Arms you like for a round. That was what I was greeted with what I came home and and then I came home and then when I get officially returned back after my Academic Year abroad I then went into a very bad relationship with food, but worse this time because it was lack of food lack of nutrition. So I don't know if you're aware of this that I have competed in numerous bodybuilding. Ian's or bikini competitions. I've done a thumb rule back, you know two or three years. Oh well gosh, and so where did where like where how she got to where she is today? We were all intrigued aren't we? So what happened for me was I ended up being ridiculous. I counted every calorie I cont'd every mile. So at the same time as my final year in University, I started to train for a marathon and your bikini competition and finish my degree. So I just became totally obsessed with control and control and myself and control in my life because I didn't have any control. I didn't know how to control it. The things I needed to so I then developed a very much calorie could do it. I would say that I had an eating disorder only know back then I would have denied it till I was blue in the face and probably punched you as well if you had a set of thing to me, but what I can honestly say Nia is that my nutrition what I would say is probably the healthiest I've ever been and it is very mixed. My nutrition is very mixed. It's your typical healthy day to day but I will have whatever I want whenever I want it and I think that is what people don't believe when you tell them because they're like, how could you look the way you look and it's because I believe it's Fuel and I believe I need it. You know when I'm eating it, I'm not eating it because I'm emotionally stressed or it's something I'm eating it because well, I haven't even touched since like 4:00. So that means I can probably fit in a pizza tonight. So it's not probably the best way for me to put that across but I'm at my nutrition is very very healthy and very mixed and what a typical day is probably I was going to be like a typical day is poor chick because I love my bed and I need a very good reason to get out of it. So I'll have skip the porridge. Skip a protein coat or banana peanut butter West got up in the NutriBullet take that into work, then I'll have About 11 o'clock for eggs. And then after that I'll have my lunch which is probably some kind of breads with spinach chicken macro kind of whatever is there then I'll have reviewed out something with peanut butter and jam as like a sweet, you know kick for about the middle of the day and then after that I'll train before I train I have one banana then I trained and have a banana after this because for me that's so convenient. And I know that in my body needs to feel both sides of that. So it'll even need to put on a juror in training sometimes and then after that I'll go home and I'll have a good bag of rice with every meal as well. I should probably add in there. So I'll have a bike race at lunchtime a bag of rice for dinner. Yeah, and then I'll have probably so many chords. I love it. Chocolate. Yeah, it's to be honest. My diet is probably mostly carbs and I really struggle to get in my protein to get it up. So you're starting the day with high protein because you said you're having a protein shake then you have the four eggs or you're probably touching probably touching 60 70 80 grams of protein right there at the start of a day. So you're on a winner. Yeah. Yeah what one of the hacks I do. I like this. I like what is it? It's systems or wrong answer seems to be working. I love systems are well poor love that quote. Yeah, I'll often on get half your daily proteins by 11 a.m. So if you forget a whole protein get 50 grams of protein by 11 a.m. And I find out works really really well for some people if you give them just that System to work with yeah. Yeah, and I think I don't exactly love telling people what I eat today because I don't want them to feel like they have to eat exactly the same as me and that's another set point that I wanted to make about my nutrition places everyone doing what Susan does next door doesn't work and you need to do what suits you and if that means eating loads and loads of carbs and that works good and if that means eating internals of protein and lower in your Carbs and that's fine as well. But you need to do what works for you and just because it's working for Susan doesn't mean it's going to work for you as well takes time and patience. What's so funny about this is my next-door neighbor is actually called Susan that's hilarious. Oh my goodness. So stereotypical for our conversation was your training look like my training is Fun, I would have to say it's fun. I love doing I used to I used to use my training those self-harm. I don't know if you can and like resonate with that at all. But merely yeah. Yeah, so I used to go in and I used to think well, I am terrible at this today or I am terrible. So I'm just gonna and I would I wouldn't even enjoy my training I go in and I would just punish myself and get out and obviously are you get the results but not in the same way. No way whenever it's just your But typically I'll probably do like hit once or twice a week and that's just 12 minutes of pain intensity stuff. And then my at the minute I'm doing maybe Max three sessions a week, maybe four and that's your typical weight left and I'm going to say bodybuilding. It's your exercise 3 sets of 12 reps a mix of CrossFit. I did decide to do a cross that this time last year and I hurt my back very badly, so I decided to take Every week back I decided to stop Eagle lifted and I just squat what my body can squat know which is 50, you know, I'm not in the gym anymore trying to squat someone else on Instagram, you know, just because they're the same weight and height. It's in cyclist. But yeah, so I pulled everything back and just enjoy and using the weights I'm using and just it's very much an exercise 3 sets of 12 reps. 24 Bernadette the end. But yeah, that's true. When you said about you do the bodybuilding split and you do a mixture of CrossFit. And as you said three times a week what one of your for the next month you can only trim once a week. What does your session look like Glitz? If I can only train once a week for the next month, it would be 12 months ahead with my motivational YouTube video on and then we'll headphones. What's your motivational motivational? No, it's actually called broken motivational video. I cry every time I'm not gonna lie every time like its honestly fantastic. I could say it to you word for word. Mine save. You have lick it up. Well, I have the same. I'm not probably not my only goal accent but you know what? It's that's been with me since the very beginning that video has been with me for about five or six years. So Judas in just go off subject you listen to like motivational videos when you train as opposed to music definitely with my hit. Yeah, and then whenever I'm going into my first couple of sets I'll listen to that and then I take the headphones off. Sometimes you know, I don't even keep them on as to get me in so and I think every time I listen to that video and I do high intensity stuff. I know I'm in the right place at the right time. Very present very present with that. I'm big into right now. I'll find myself. I randomly started listen to Will Smith greatest hits the other day when I was training and then that has linked me to all these 1990 rappers who have never never even heard of I like like I feel so cold. I like I feel like an eight-year-old again good kind of what I've been listening to when I'm not swimming others. No space carries. No not supposed girls. Not yet who are your Inspirations who inspires a 25 year old girl from Donegal and okay. So this isn't its transition as well the minute and I You would have maybe a month ago when I said howdy boil like all the W BFFs, but I took a massive self-reflection and I just thought and this was probably when I was writing up my thesis. I was like, these aren't doing it for me anymore. And I just cleaned out my Instagram and at the moment, I'll probably throw on here first that my mom is a Reiki master and that's energy he didn't and so I've been raised quite spiritual. So at the moment my inspiration is probably Eckhart Tolle and I don't know if you know who that is. But he's a spiritual teacher what I would do. Yeah, and he is he has written the power of know which I'm sure you've heard of and at the moment I'm reading his book and it's called a New York and that's 10th year anniversary this year so him and I would have to say another lady who's Been on my social media platform since the very beginning for me as well. She's from Donegal and her name's Lisa McDevitt and she's LESA D Fitness. So she is very much about empowerment and I've watched her transition. So that's really lovely. It's she's no gone. Very spiritual self love body love and she's got her fit with her online and work that she does and else. I'm not gonna write on my dear. Yeah. He has great from Donegal. I'm just Breaking All the Rules. Yeah, do you what you need to do Fitness and I think he else yeah. Well, okay, so you've obviously seen the Tony Robbins. I'm not your Guru Mmm Yeah, so he's he's he's somebody that I can see myself being like in the next couple of years. That's the goal and you want to feel like, you know people On fire. No, I don't want to do that. He's hitting me and my sister version good. I'm not do you know Simon sinek? We heard of Simon sinek. Yes quite as lawyer. And yeah Simonson. Yeah, very very handsome too. So that helps. Well, yeah, I mean I would Yeah, so I'm assuming you've read his books. Now, it's I haven't I can't say I haven't I need to its books or very very good. They're very very thought-provoking start with Y and then leaders 8 last or the two ones. I've read he's got a new book Git. It was actually joking November. Yes. I know this. Yeah, it put it back for whatever reasons are I just think the mom's grit and the you know, he calls a duck a duck and he just says what he says what's wrong with ya because a lot of these leadership coach Come out and say and how does that thing for you and what's going on with you? And hi is this and he's just know that ship because that system doesn't work on you're not pouring your people. This is what you should be doing or that system or that system. You actually give Solutions rather than this whole this very very popular coaching kind of yeah, you work it out for yourself. He'll he'll give you Solutions, but the way he does it and his boat. So what I don't read books, I'm not very good. Good at sitting down and reading. I'm an audiobook consumer the The Leaders Eat Last that like it's fantastic. Just listen to somehow have to make a note of that and get on it. Definitely you find with Inspirations as well, you know, so that's sort of one rousted by inspiration the change over time and you can yeah Inspirations come and go. Yeah, totally my transition has been massive recently and I find it difficult to actually think of who inspires me at the moment except Or probably my partner I'll see pole and then my mom and the book I'm reading. I feel like at the moment. It's very immediate because I don't feel like I want to be like anyone and this is no for me because I have wanted to always be like someone and no I just know that I am who I am and just a little happen for like over by the brush then the song I all cheekers. I was cringing at myself thinking I'm gonna say I am enough aren't I? So what is next for Orla? What's next to Fantastic question? What's next for me is developing an online platform for a woman to come on to and learn the tools that I have learned in my life in order to become more fulfilled because it's not about it's it's just about it's about trying to find what works for you. But the way that I ever worked for me before me was through obviously meeting people and then three books and the things I've learned in my head. I thought why can't I just teach these two other people. So anyway, I'm developing an online platform for women to join. They get content receive content every single day and this will be constant while I'm traveling. So for me, it's about developing an online platform and I would call I don't want to use the word Facebook but it's like a fake Facebook or your your own platform that you take accountability. And for example, imagine you subscribe to me and you log on and you've been with me for six months, but I only have 20 spaces for one-to-one Cochin and then all of a sudden one person falls off the Cochin and then you've been here for six months and you've contacted me and you said all I really want one to one. I'm willing to pay the extra and I'd like perfect. I already have six months. Of information on you because you signed up six months ago, which means I already have all this insight into your life that I can then use to get you to where you need to be and I don't believe anyone needs to be with anyone for any longer than like three months in nutrition. If that's that what they're trying to teach them. So in nutrition, it's like 3 months I give people and they should know what they need to know when they should be able to go off and do something event at themselves. And so yeah, that's that's what's next and massive massive Armada traveling around the world. Road, which I cannot wait for personal brand. That's what it's all about. Ricky Long her absolutely officers, which is the online platform available for people to join. Yeah. So I was meeting with the guy on Saturday there. He didn't quite get give me the answers that I wanted So the plan is to have a soft and launch and that's going to be the middle of it March but it's only going to be for the 20 people. It's not going to be for the The thousands just yet. I still need to figure that out. Grip I like that like that really like that. Actually. Well, where will people find that information they will find out obviously through my Instagram and www.olivelawfirm.com is my website that's up and running at the moment get on to figure out what I'm all about read my mission statement get onto the nutrition articles that will be going to weekly. The next one is this week. It's Wednesday, and it's about pregnancy. MCI so much value there and so much diversity as well. It's always good when you get your domain name as a DOT calm and the net but they I wish I had got doctor in their first W the reader the doctor ordered for long though calm. Not that it matters. That's not who I am. It doesn't Define me, right? So up next is some quick fire on the spot questions. Yes. Which do you want to say? Hi, or has just completely changed on the other end. I feel quite intimidated. So quick fire questions on the spot and already know the answer to this one some more snow some football or rugby Okay, your football or soccer? Oh my football hundred percent all the football. Yeah surfing or drinking Surfin goes hand-in-hand with your from your favorite app on your phone. That's not a social media app. So not your face Spirits. Not your Instagrams. What is your favorite app? I just happened to look. I can't give you an answer. I want to say headspace, but I don't use it. That's a good one. I don't know photos photos photos. I'll tell it tell your great one much. I recently started using again. It's actually it's not a CrossFit app, but it does on the timer or something. It's called smartwatt. So I'm like optional I'm showing you here like the podcast viewers are so turned off right now. So you can do all your workouts all your arm wraps or bonds and a last look at that. Yeah. It's fun that free. I don't remember. How for well, are you still use Audible but not anymore don't use Audible. I am reading books at the minute audibles and number one consumer. What does nobody know about order that would surprise them? She's their fears. Oh, I wanted to curse you can swear. Um, the doctors were taking water. It's just stolen from hell. Yes. What's a ask me again for time? Sorry Mark Zuckerberg. What does nobody know about you that would surprise them? Oh, I don't I don't know. That's a really good question. I have no idea. I'm still stupid 25 year olds do that without surprise people. What's up? Fellas Van Wilder Ricky. You're putting me on the spot man. Lots of party. I ve got back sweat kind of I yeah, what wrong like probably actually I'll be on probably that. I had a bit of an eating disorder. Okay before I would I would agree with you that surprised it surprised and didn't surprise me because I'm Unbeliever in your biggest p and as your biggest purpose. Yeah, exactly. It didn't surprise me to hear it necessarily. But yeah, it surprised a lot of people. Yeah. What weird Obsession do you have right now or have you had this is this is weird for me and it's probably because of the whole spiritual path. I'm going down, but I'm kind of obsessed with the whole God thing a criminal. That's very much like in the last couple of weeks God. Yeah. Oh my God. Yeah, like actually Jesus God have you only just heard about this concept? No, but I had a I had the wrong understanding of this concept from being where my denomination that I was so I'm really obsessed with learning about what the things actually mean. No, and that's kind of what my book is about as well amazing because I didn't believe in God until like two months ago when you think I don't believe in them. I used to say I used to say universe higher self and I still do and I still do and yeah, but no, I like that concept of using that word isn't so scary anymore. I think that's another subject for another time. Isn't it? That's gonna get me going people who are listening to this podcast right now. I was like as a girl from Donegal top and a lad from East Belfast quite religion. Where is this going to go? So we'll move swiftly on to the last question. Yes, what would you tell your 20 year old self? Well, stop being so bloody hard on yourself and be patient. work hard I don't think I can say anything else because she wouldn't listen. I asked that question to somebody else yesterday. And I'm fine. I was just morning long day. I asked that question somebody else and the answer was by shares and Instagram. Oh, really? And I was like, what a great idea just a completely different mindset and tell yourself something really philosophical. He's like no. No. Yeah. Well, that's what we'll do is thank you very very much for what has been what 50 odd minutes of a podcast. It's been great. We will get a chat afterwards, but For the listeners just remind them of where they can find you and contact you. Okay, so everything that I am on my platforms are my name, so Facebook will be Oliver long orally ith. If you are low in see this film it and Instagram is sort of prolonged of space and then we have my website which is www.galbraithfamilylaw.com. So if you just starts a little bit Fairly, you'll find me somewhere. Perfect and I will put them all in the show notes. Perfect. Thanks very much for having me recognize great. Hey, you are very welcome. Hey folks. I hope you really enjoyed that and got a lot of value out of this episode another interview. I'm going to be doing more and more of these as we go through the day any feedback in this you can connect with me anywhere on social media a tricky long 42.com a reminder this Is sponsored by Podium for sport northern islands 2018 Sports retailers old year specializing and fitness equipment for Home Gyms commercial gyms for schools. Check them out on putting for sport.com or putting for sport on any of the social media handles guys today. I want to offer you the chance to for the fitness professionals. Listen to this my free ebook. Look just went out today. It's a guide on how to be an online personal trainer high high high value in this book. Like I said, it's for free the links in the show notes. You can go and download this book for free right now. I love the know what you think of the book have a download of it screenshot of get up. Social media. Send me an e-mail Ricky a tricky long.com or a tricky long 42 and already said that and start to speak fast. I'm excited. I'm hungry and I want you to get absolute maximum value because you Want we are only on this planet. Once you got to leave your Market got to leave your legacy and you're only ever going to do that. If you practice self-growth listening to the previous 60 Minutes of this podcast is part of that growth because you will have got high value in the nutritional space. If you are a personal trainer a free ebook that I've got for you will offer you high value and I would love to know what you think about it and what questions it provokes in your head and how I can help. the ringing on podcast episode number 20 it
 #28 Orlaith Furlong PHD in Nutrition. Fantastic chat with Orlaith Furlong who shares her vast knowledge and mindset with nutrition. With a PHD and Honours Degree in Nutrition and connection with mindset this episode will really help you understand how closely your mind and nutrition is linked. We scratch the surface on several areas, go deep on a few, and a follow up episode is definitely on the cards! Check out they website on www.podium4sport.com and IG - https://instagram.com/podium4sport?utm_source=ig_profile_share&igshid=udf0f8gyfmm7   As usual all feedback welcome to ricky@rickylong.com or DM me on IG. 