The Evergreen Athlete - By Finlay MacHugh

Finlay MacHugh
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Welcome to the Evergreen Athlete podcast... This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect... What You’ll Get: Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients. About Me (Your Host): As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version. Hosted on Acast. See acast.com/privacy for more information.

  1. JAN 22

    017 - How to build your running week (without burning out)

    👉 New Episode 👈 – How to build your running week (without burning out) Most athletes transitioning to running repeat the same session, get bored or get banged up. In this episode, I break down a simple way to structure your week, so you actually progress – mixing intensities, placing hard work where it belongs, and using recovery to your advantage. 🧩 What you’ll learn: 👉 Why starting your week with a long, easy run changes everything. 👉 How to rotate strength, tempo, threshold/VO2, and true recovery so you’re fresher for key sessions. 👉 The six run types I use (from recovery to sprints) – and when each one earns its place. 👉 A simple rule for progressing tempo and threshold without chasing fatigue. 👉 Two weekend options that quietly build your aerobic engine.  — If you’re a former athlete with unfinished goals, dealing with niggles and wanting your confidence back, that’s exactly who I coach. DM “EVERGREEN” on Instagram @evergreen_athlete, and we’ll see if the next intake is a fit.

    18 min
  2. 016 - How To Achieve Your Athletic Goals In 2026

    JAN 10

    016 - How To Achieve Your Athletic Goals In 2026

    New year energy is great... until life gets in the way. In this episode, I walk through the handful of things that actually move the needle on your goals this year – the stuff I use with clients and in my own training. What you’ll learn Why bigger goals often lead to better progress – even if you don’t hit them.How to run a simple pre-mortem so setbacks don’t derail you.The difference between “keeping score” and chasing shiny metrics.A quick way to create more chances to win, not just one big bet.How to link your target to a purpose that actually gets you out of bed. Resources Pre-Mortem Worksheet:Weekly emails with first access to tools and ideas: If you’re an athlete with unfinished business and you want structure, accountability and smart problem-solving around injuries, that’s my lane. I help you get back to training you’re proud of, without burning out or second-guessing every decision. Want in? Head to my Instagram and DM “EVERGREEN” to start making real progress. Hosted on Acast. See acast.com/privacy for more information.

    19 min
  3. 015 - How To Create The Perfect Training Week

    11/12/2025

    015 - How To Create The Perfect Training Week

    Most people train hard… But very few know how to place their sessions for maximum adaptation and minimum fatigue. Get it wrong, and your “good” sessions start turning average. Get it right, and every lift, run, and recovery day starts working together. In this episode, Finlay gives you a look behind the curtain at how he helps athletes and busy professionals structure their training weeks using the Adaptable Athlete System—the same framework used with clients balancing work, family, and performance goals. You’ll learn: 👉 How to balance freshness and fatigue through the week 👉 Why tissue recovery time (bone, tendon, muscle, CNS) matters more than your training split 👉 The “traffic light” system for green, yellow, and red sessions 👉 The three questions you must answer before building your schedule 👉 Why consistency with fewer sessions beats chaos with more If you’re tired of guessing where to fit your strength, conditioning, and recovery—and want to finally feel like your training works together instead of against you—this one’s for you. --- 💡 Watch the full video presentation: https://youtu.be/D07HTvsgrwk 📺 Learn how the Evergreen Athlete programme works https://youtu.be/SkAzphfk42k 📲 Follow me on Instagram https://www.instagram.com/finlay.evergreen.athlete/ Hosted on Acast. See acast.com/privacy for more information.

    21 min
  4. 014 - Rethinking “Mental Toughness” with Dr Stephen Leckey

    08/25/2025

    014 - Rethinking “Mental Toughness” with Dr Stephen Leckey

    “Be tougher.” Helpful… or hollow? Dr Stephen Leckey joins me to unpack why the usual slogans don’t cut it - and what actually helps you train, compete and live by your values when the noise (and your inner critic) ramps up. We get into Why social media quietly warps your sense of “fit”The problem with chasing “mental toughness” as a badge - and a cleaner way to think about itPsychological flexibility: a practical frame you can use in the gym, at work, and at homeHandling the “I’m not good enough” story mid-session without derailing your dayValues as verbs: a 10-minute exercise to clarify what matters (and how to act on it)Small, boring behaviours that look “soft”, but win seasons Listen if You’re stuck between doing more and actually doing what mattersComparison is draining your trainingYou want a way to push hard without burning out About Stephen Dr Stephen Leckey is a lecturer in Sport & Exercise Science (University of Glasgow) and a practising sport & exercise psychologist. Former rugby player; research in mental toughness and psychological flexibility. If you used to live for sport and the itch hasn’t gone, but niggles, work, and family keep tripping you up - I coach people like you. I help former athletes with unfinished goals overcome injuries, train with purpose again, and rebuild confidence—without turning life upside down. Fancy a chat about the next intake? DM “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll see if it’s a fit. Hosted on Acast. See acast.com/privacy for more information.

    1h 11m
  5. 013 - Toolkit To Create A Specific Training Programme

    08/12/2025

    013 - Toolkit To Create A Specific Training Programme

    Overview Generic programmes rarely stick—and even when they do, they often don’t move the needle. In this episode, Finlay breaks down how to build a comeback plan that actually fits your sport, your body, and your life, so progress becomes predictable rather than hopeful. Key talking points Why “specific” isn’t a buzzword—and what it really means in trainingThe two questions that make you actually follow a programmeBuilding a simple needs analysis (and what to test first)How to set intensity so you’re not red-lining every sessionA dead-easy way to manage niggles without derailing your weekTracking load without getting lost in spreadsheetsBefore you head off, a quick word. If you used to live for sport and the itch to compete hasn’t gone away—but niggles, work and family keep tripping you up—I coach people just like you. We’ll get you training with purpose again, manage the sore bits, and build steady progress that brings your confidence back. Keen to know more? Flick me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake. Cheers, Finlay Hosted on Acast. See acast.com/privacy for more information.

    27 min
  6. 012 - How To Make Your Athletic Comeback

    07/31/2025

    012 - How To Make Your Athletic Comeback

    Finlay heads back to the platform after 11 years and discovers that the most challenging part of a comeback isn’t the barbell. If you’ve ever wondered whether signing up for an event would reignite your edge, this short debrief will give you a nudge, without spoiling the details. Key Talking Points What finally pushed him from “one day” to a date on the calendarThe unexpected cost of a great training dayHow two red-light calls made the meet more useful than any PBA mindset shift that quiets comparison and keeps momentumThree simple filters he’ll use before entering the next comp ---- Before you head off, a quick one... If you used to live for sport and the itch to compete hasn’t gone away - but niggles, work and family keep tripping you up - I coach people just like you. We’ll get you training with purpose again, manage the niggles and injuries, and rebuild steady progress that brings your confidence back. Keen to know more? Send me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake. Cheers, Finlay Hosted on Acast. See acast.com/privacy for more information.

    17 min
  7. 011 - Is Physical Decline Behaviour or Biology? With Jackson Fyfe

    07/17/2025

    011 - Is Physical Decline Behaviour or Biology? With Jackson Fyfe

    Overview Finlay talks with Dr Jackson Fyfe (exercise scientist and lecturer at Deakin University) about why most physical decline in mid-life is driven by behaviour, not biology, and how small, well-chosen doses of training can preserve strength, muscle and overall health. The conversation covers minimal-dose resistance work, mixing cardio with weights, and avoiding the “all-or-nothing” trap that derails many former athletes. Key Talking Points Ageing vs Inactivity – strength and muscle fall mainly because we stop using them.Typical Mid-life Pitfalls – family, work and familiar sports habits lead to low-power, low-speed movement.Minimum Effective Dose – as little as 1 set per exercise per week can lift strength; ~4–5 sets per week grows muscle.Everyday Movement Counts – short, slightly brisk tasks during the day carry real health benefits.Concurrent Training Myths – doing cardio and strength together may blunt gains slightly but still beats doing nothing.Practical Weekly Blueprint – two brief strength sessions, one or two moderate cardio bouts, plus frequent light movement.Consistency over Intensity – small, repeatable sessions matter more than occasional “all-out” efforts. Hosted on Acast. See acast.com/privacy for more information.

    1h 6m
  8. 010 - Training Consistently Through Chaos

    07/10/2025

    010 - Training Consistently Through Chaos

    Overview Finlay shares a behind-the-scenes training session on staying consistent when life gets in the way. Expect a straight-talk look at why detailed plans collapse, and how former athletes can keep moving when injuries or family duties crop up. No full playbook here—just enough to point you in the right direction. Key Talking Points Why meticulous programmes fall apart once work, kids or old niggles strikeA quick exercise for anchoring your goals when the timetable shiftsThe single-sentence fallback rule that keeps you training, even on bad daysWays to track progress when personal bests are on holdA simple three-tier weekly check to see if you’re still heading the right way Hosted on Acast. See acast.com/privacy for more information.

    25 min
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About

Welcome to the Evergreen Athlete podcast... This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect... What You’ll Get: Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.Experiences: Real-life learnings and mistakes from myself and my clients. About Me (Your Host): As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version. Hosted on Acast. See acast.com/privacy for more information.

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