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Have you ever heard someone saying, "Motivation is B.S."? or "Motivation isn't sustainable"? or "You can't rely on motivation to achieve your goals"? They're wrong. Listen to find out why. Find out more: The Everyday Athlete Academy: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

In this context, the prefix ‘Intra-’ refers to the time during the athletic activity itself. For most people, this topic should be low on the nutrition priority list. But if you've already nailed your general nutrition, focussing on intra-performance nutrition can help. It also shifts up the list of prioritisation if your sport is longer in duration (e.g. Marathon running or long-distance cycling). There are a few things that you should consider within that window to optimise your performance and adaptation/recovery. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

The mention of fruit and vegetables brings back memories of parents telling us to eat them up if we’re going to get dessert. And if you’re like me, that’s probably stuck with you, even though you might have let your intake of them fall by the wayside when you began having more control over your own food intake. Particularly when we know the importance of energy balance and macronutrient intake, it can be very easy to forget about the fundamental importance of vegetables. But have you ever stopped to ask yourself why fruits and vegetables might actually be important? There are some solid reasons, and knowing these reasons might be what you need to actually start taking your intake of them seriously. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

Lads often (apologetically) apply to work with me saying, "I know it's a bit vain, but I'd like to have a 6-pack to go along with performance improvements." This is in spite of most of my testimonials focussing on both areas, and every social media platform and webpage of mine saying "Working with everyday athletes to improve body composition AND performance." That shows the level of stigma athletes can feel about admitting they also have body composition goals. It's strange, because if we're being honest, we all want a body that reflects the level of work we put into training and nutrition, even if performance is also a goal. But balancing both can be difficult. These are the 3 key principles I follow when approaching these competing (but potentially complementary) goals. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

Once you know how many calories to eat, you can start to get more specific about what those calories are made up of, by addressing the macronutrient composition of those calories. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

As athletes, we want it all. Bigger, leaner, stronger, fitter, faster, and more powerful. In pursuit of this holy grail, you've probably noticed a few things: 1. You only have a certain amount of time to train, and trying to cram training all these aspects into your week can be tough 2. You can't progress all aspects at once. Trying to get bigger means you might lose a bit of leanness. Optimising for endurance might mean strength won't increase as much. 3. You want different things at different times of the year. You might not care about losing a bit of abdominal definition in winter if it means you can pack on a bit more muscle. And when it comes to championship time, you probably care more about performing at your best on the pitch than you do about your bench press PB. With these things in mind, your training focus will, and probably should, change throughout the year. Contemplating these changes ahead of time will allow you to plan how and when you're going to prioritise and progress each quality at the appropriate time. The process of systematically planning these changes in training ahead of time is known as periodisation. In this episode, I break down what that should look like, and how you should think about peaking at the right time when it comes to your athletic goals. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

Of course, the quality of food you fuel your body with is important, but in the same way that even high-quality diesel won't get you far in your car without enough of it, the best quality of food won’t be enough to fuel you if you don’t eat the right amount. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

Completing the Olympic lifts requires high force production and speeds, making them useful tools for improving power output and rate of force development - 2 key predictors of athletic performance. As a bonus, there's no gym movement that looks better than a perfectly executed Olympic lift. But if you tried them yourself, you've probably realised they're not as easy as they look. Lots of practice is needed before you can perform them safely and effectively. I want to help you get started on that, looking at the Clean as a starting point. Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

How are Michael Jordan's ankles, your car's suspension system, and jumping off wooden boxes related to each other? Find out more: Know Yourself Performance Coaching Program: www.knowyourselfperformance.com/coaching Work with me directly, to improve your body composition and performance, through optimising your nutrition, training, and psychology. The Gaelic Athlete Programs: www.knowyourselfnutrition.com/gaa/programs The leading resource for programs for GAA players who want to optimise their body composition and performance. Nutrition, Training, and Psychology Articles: www.knowyourselfnutrition.com/articles The written form is my best method for consolidating ideas concepts, based on research and experience working with athletes. I'm continuously adding to and updating the articles I've written, so you're sure to get something from them. Otherwise, if you have any questions or inquiries, email me at conor@knowyourselfperformance.com Regards, Conor O'Neill, Know Yourself Performance

Don't let it rely on one aspect of your life. knowyourselfperformance.com

The real motivation killer. knowyourselfperformance.com

You can't beat them alone. knowyourselfperformance.com

On using dopamine to your advantage. knowyourselfperformance.com

If you don't read, you're at no advantage to someone who can't read. knowyourselfperformance.com

On Using Time as a Filter. knowyourselfperformance.com

Why you should copy instead of being yourself. knowyourselfperformance.com

On avoiding goal-hopping.

On backing up how you look with what you can do. knowyourselfperformance.com

Lean into your athletic ambition. knowyourselfperformance.com

Just keep showing up. knowyourselfperformance.com