The Business Athlete Show

Adrian McDonnell

The Business Athlete Show is a weekly podcast for high-performing professionals and business owners who want to improve their physique, energy, and confidence — and perform in life and business like an athlete. Hosted by Adrian McDonnell, founder of McLifestyle Fitness, the show gives you evidence-based training, nutrition, and mindset strategies designed for busy schedules. Our mission is simple: help you optimise your body composition, improve your health, change your identity and create a body and lifestyle you’re proud of. To stay connected follow me on IG: Adrian_mclifestylefitness

  1. FEB 11

    #210: Why Your Belly Fat Won’t Budge (And 8 Ways to Fix It)

    Most men over 35 don’t struggle with fat loss because they lack effort — they struggle because they lack structure. In this episode, I break down the real reasons why busy executives gain belly fat, lose muscle, and feel like their best years are behind them — and what actually works to reverse it. Topics Discussed Taking ownership of your nutrition and ending the reactive eating cycleSimple portion control strategies for busy professionalsWhy protein intake becomes critical after 35The psychology behind late-night snacking and stress eatingWhy training (not working out) should drive your resultsBalancing training intensity with recovery for longevityFood quality vs calorie quantityBuilding a lifestyle & identity you can actually maintain📩 Connect with Adrian: Instagram @adrian_mclifestylefitness YouTube: McLifestyle Fitness Apply for 1:1 coaching

    32 min

  2. JAN 28

    #209: How to Eat Out, Socialise & Still Get Results

    Most people don’t stall fat loss because of weekdays — they stall because of unstructured weekends, social meals, travel, and alcohol. In this episode, I break down a simple, repeatable system for eating out, visiting family, travelling, and socialising without losing control or starting again every Monday. This is about planning, not restriction. What We Cover: Why weekends quietly undo weekday progressHow fat loss actually works on a weekly, not daily, basisUsing calorie banking without wrecking energy or trainingThe 80/20 ruleWhy perfection and cheat days cause weekend overeatingHow to order in restaurants without awkwardnessHandling family meals and visiting relatives without tensionWork lunches, travel days, and eating on the goAlcohol: honest trade-offs and smarter choices Convenient travel snacks Action Steps Plan weekends in advance instead of reacting to themUse calorie banking only when neededEat protein before social events or drinkingOrder simply and confidently when eating outResume normal eating immediately after overeating 📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness YouTube: McLifestyle Fitness Apply for 1:1 coaching

    44 min

  3. JAN 14

    #208: Manage Your Time & Energy to Get in Shape in Just 3–4 Hours a Week

    Most people believe they don’t have time to get in shape. That’s not the real problem. In this episode, I break down why busy, hard-working professionals struggle with fitness — and why it has far more to do with how you manage your week and your energy than how hard you train. If you’ve ever said: “I don’t have enough time”“I’ll start when things slow down”“I just need more discipline”This episode will change how you think about things. And provide you with actionable steps to implement with your training, nutrition & lifestyle to save time! 📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness Apply for 1:1 coaching

    20 min

  4. JAN 7

    #207 - Dr John Rusin: Pain-Free Performance: Move Better, Train Smarter & Build an Unbreakable Body

    In today’s episode, Adrian sits down with Dr. John Rusin. Dr. John Rusin is an internationally recognised strength coach, physical therapist, and injury-prevention expert with nearly two decades of elite-level experience training MLB All-Stars, NFL All-Pros, Olympic gold medalists, and world-record-holding powerlifters. Named a “Top 50 Health & Fitness Expert” by Men’s Health, he has pioneered a health- first, pain-free approach to performance that has transformed athletes and everyday clients alike. His Pain-Free Performance Specialist Certification (PPSC)—the fastest- growing fitness education company in industry history—has certified over 20,000 professionals worldwide since 2018, making Dr. Rusin a leading voice in sustainable health, injury prevention, and lifelong performance. What We Cover in This Episode John Rusin’s background and how he created the Pain-Free Performance methodThe philosophy behind pain-free performance and why it mattersThe most common training mistakes men over 35 makeThe six foundational movement patterns everyone should masterHow to warm up properly using John’s pain-free prep systemThe role of breathing, mobility, and nervous system regulationRecovery strategies that improve performance and reduce painHow to build strength, athleticism, and longevity at any age Resources & Links Follow Dr. John Rusin on Instagram Checkout John’s new Book - Pain Free Performance: Mover Better, Train Smarter, and Build an Unbreakable Body Train with Dr John on the Unbreakable App Dr John Rusin Coaching Dr John Rusin Website Follow Adrian McDonnell on Instagram McLifestyle Fitness 1:1 Online Coaching Application

    39 min

  5. 12/31/2025

    #206 - How to Make 2026 Your Fittest Year Ever

    In this episode, Adrian McDonnell breaks down a science-backed system to help high-performing men set goals they’ll actually achieve — not abandon by February. Whether you want to lose 10–20kg, drop belly fat, rebuild confidence, or get back to your athletic best, this episode gives you the exact strategy, mindset, and yearly structure to make 2026 the year everything changes. 🔥 In This Episode, You’ll Learn: Why most men fail their New Year fitness goalsHow identity-based goals beat motivation and willpowerWhy outcome goals fail and process goals winHow to use High–Low Range Goals to build consistencyHow to build anchor habits that make success automaticWhy bad days aren’t failure — they’re dataHow to think, behave, and act like the person you want to becomeWhy who you become matters more than what you achieveWhy I like 90 day sprints 📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness Apply for 1:1 coaching

    29 min

  6. 12/24/2025

    #205 - Chris Wright: How To Crush Your Goals in 2026 | Managing Socials, Nutrition & Mindset

    In this episode, I’m joined by my good friend Chris for a no-BS conversation around getting in shape and staying there long term. We cover a wide range of topics including: ✅ How to get in the best shape of your life heading into 2026 ✅ How to stay consistent and on track throughout 2026 ✅ The biggest mistakes that stop men from ever getting lean ✅ How to manage alcohol without sabotaging your results ✅ Why getting in great shape isn’t meant to be easy — and why that matters This is an honest, practical discussion around fitness, discipline, and mindset, with real-world takeaways you can apply immediately — especially if you’re a busy guy who’s tired of starting over. If you’re serious about building a body and lifestyle you don’t need a “reset” from, this episode is for you. 📩 Connect with Guests: Instagram at @adrian_mclifestylefitness Apply for 1:1 coaching at McLifestyleFitness  Instagram at @chris_fitlab

    58 min

  7. 12/17/2025

    #204 - How to Enjoy Christmas while Minimising Weight Gain

    In this episode, Adrian breaks down how to actually enjoy Christmas — the meals, the drinks, the socialising — while staying in control of your physique, energy, and routine. 🎯 What You’ll Learn ✔ The simple Christmas rules that prevent weight gain ✔ How to enjoy meals and still feel in control ✔ How to avoid boredom eating and snacking ✔ How to manage alcohol without ruining progress ✔ When to frontload food vs when to hold back ✔ Practical tips for your mornings, dinners & social events Christmas is 3–5 high-calorie days…But most people turn it into a 14-day binge. You won’t gain weight from Christmas Day. You’ll gain weight from: No structureNo routineBoredomMindless snackingAll-or-nothing thinking You can enjoy everything — as long as you stay intentional. 📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness Apply for 1:1 coaching

    22 min

  8. 12/10/2025

    #203 — Fat Shaming vs Fit Shaming - The Double Standard No One Talks About

    📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness Apply for 1:1 coaching

    14 min
See All (211)

About

The Business Athlete Show is a weekly podcast for high-performing professionals and business owners who want to improve their physique, energy, and confidence — and perform in life and business like an athlete. Hosted by Adrian McDonnell, founder of McLifestyle Fitness, the show gives you evidence-based training, nutrition, and mindset strategies designed for busy schedules. Our mission is simple: help you optimise your body composition, improve your health, change your identity and create a body and lifestyle you’re proud of. To stay connected follow me on IG: Adrian_mclifestylefitness

Information

  • Creator
    Adrian McDonnell
  • Years Active
    2022 - 2026
  • Episodes
    211
  • Rating
    Explicit
  • Copyright
    © Adrian McDonnell
  • Show Website
    The Business Athlete Show

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