12 episodes

The ION Performance Podcast is hosted by former Welsh Rugby Player Robin Sowden-Taylor.



Robin is now the Cardiff Blues Head of Strength & Conditioning, as well as being the owner of Cardiff's leading training facility, ION Strength & Conditioning.



This podcast focuses on the three key pillars most important to Robin, and which he's used to build the ION Community: Health; Wellness; and Performance.



So, each episode will have either elite professional sports men and women, or sometimes experts with a more scientific or mindset approach to performance, and Robin will be bringing you key insights from those top individuals - which will help you improve your training, life and wellbeing.

The ION Performance Podcast Robin Sowden-Taylor

    • Health & Fitness

The ION Performance Podcast is hosted by former Welsh Rugby Player Robin Sowden-Taylor.



Robin is now the Cardiff Blues Head of Strength & Conditioning, as well as being the owner of Cardiff's leading training facility, ION Strength & Conditioning.



This podcast focuses on the three key pillars most important to Robin, and which he's used to build the ION Community: Health; Wellness; and Performance.



So, each episode will have either elite professional sports men and women, or sometimes experts with a more scientific or mindset approach to performance, and Robin will be bringing you key insights from those top individuals - which will help you improve your training, life and wellbeing.

    10. Nutrition 101 - Tom Hicks

    10. Nutrition 101 - Tom Hicks

    A former British middleweight bodybuilding, Tom Hicks knows what it take to cut, bulk and to achieve an ascetically perfect physique.



    Now a leading nutrition coach, aiding both top level athletes and also anybody that needs helping hand in getting healthier through food.



    Today on the podcast, Robin gets to the bottom of some dietary myths and asks about the pros and cons of some the worlds most popular diets: keto, vegan, fasting and caveman.



    Discussed on this episode:



    1:00 From Rugby to Bodybuilding



    5:00 British Title



    7:45 Knowledge is Power for Clients



    9:00 Macros, Calories, Height



    12:12 Tracking Calories and Under Eating



    15:00 Protein



    17:45 Carbs



    19:10 Fats



    23:00 Intermittent Fasting



    29:00 Keto



    33:00 Vegan



    37:30 Carnivore/Caveman



    41:00 Supplements



    ///



    Find us online on:

    @HicksNutrition

    @rob_s_taylor

    @ION_Cardiff

    • 49 min
    9. The Benefits of the Wim Hof Method - Robin Sowden-Taylor

    9. The Benefits of the Wim Hof Method - Robin Sowden-Taylor

    On this week's ION Performance Podcast Robin delves deeper into the science behind the Wim Hof Method. 



    Focused breathing, cold exposure and consistency.



    What are they, how do the work and why do them?



    Discussed on the episode are:



    1:00 What We've Been Doing During Lockdown



    3:30 Devices to Help Monitor Recovery



    5:00 Autonomic Nervous System



    5:40 The Effects of Stress



    7:30 Parasympathetic Nervous System and Sleep 



    9:00 The Wim Hof Method



    11:10 Wim Hof Focused Breathing 



    13:00 First Time Advice 



    14:00 Cold Exposures



    15:30 First Time Advice 



    16:30 Consistency 



    ///



    Focused Breathing Timer to Follow on Youtube:

    https://www.youtube.com/watch?v=LU6Oi80n5J4



    More information on The Wim Hof Method:

    www.wimhofmethod.com



    ///



    Find us online on:

    @rob_s_taylor

    @ION_Cardiff

    • 18 min
    8. Breaking My Neck Was The Best Thing That Happened To Me - Marc Stcherbina

    8. Breaking My Neck Was The Best Thing That Happened To Me - Marc Stcherbina

    As a professional rugby player Marc Stcherbina played across the world - beginning his career in his home nation of Australia before moving to France, then England and finally to Wales where in a freak tackle at 32 years old he broke his neck. It was an injury that left him paralysed for a period, and he needed all his mental strength to turn his life around, and to also find a new career. 



    Yet, not one for pity, Marc, or 'Stabby', calls his career ending neck injury ‘the best thing that happened’ to him....



    What does it take to have such mental toughness, perseverance and a positive outlook on life after such a dramatic life event?



    Discussed on the episode are:



    1:00 California Life



    3:30 Travel Through Rugby



    11:30 Eddy Jones The Straight Shooter



    15:00 Worst Game of Robin’s Career



    18:00 King Carlos



    20:00 Xav Rush, Jonah Lomu, Cardiff



    25:00 The Injury



    30:40 The Best Thing That Happened To Me



    36:00 Next Life Chapter



    42:00 Corona Article



    44:00 The Why The Discipline



    50:30 Relationships and Connections



    Here's a link to Marc's blog post discussed in the podcast, check it out and have a read:



    https://winningeq.com/2020/05/6-ways-my-sports-injuries-prepared-me-for-the-coronavirus/



    Find us online on:

    @rob_s_taylor

    @ION_Cardiff

    https://winningeq.com/

    • 1 hr 2 min
    7. 21 Marathons in 21 Days - Sean 'Spud' Allen

    7. 21 Marathons in 21 Days - Sean 'Spud' Allen

    When Sean 'Spud' Allen’s best friend was diagnosed with inoperable brain tumours, Spud decided he wanted to do something to raise money for his friends family.



    Not satisfied with the achievement of running one marathon, Spud challenged himself to 21 in 21 days. A monumental task, and one that broke him physically and mentally, but also strengthened his resolve.



    Covered today:



    0:25 Spud



    1:01 Millsy, Andrew Mills



    7:00 The Training and The Why



    9:00 Progressive Overload and Injuries



    13:00 The Route and Changes



    16:15 Crossfitters and Marathons



    17:30 Torn Muscle…



    18:30 …And Emotionally Draining



    21:00 Inspiration and Driving Factors



    27:00 Highs Lows and Richmond Park



    30:00 Mindfulness



    36:30 Morning Routines and Nessun Dorma



    Find us on instagram:

    @rob_s_taylor

    @ION_Cardiff

    • 43 min
    Bonus Podcast: Understanding the Benefits of High/Low Training

    Bonus Podcast: Understanding the Benefits of High/Low Training

    This week's bonus podcast focuses on the importance of LISS – Low Intensity Steady State Training - and high/low training.



    Robin talks about how best to implement this into your training regime, the benefits it can have on your ‘main’ training goals and how to utilise the high/low method.

    • 7 min
    6. Business, Two Marathon Des Sables' & Elite Crossfit - Michael Johnson

    6. Business, Two Marathon Des Sables' & Elite Crossfit - Michael Johnson

    When he was 30 years old Michael Johnson choose business and work in front of everything else. He was smoking 60 a day and living off coffee. Now in his 50s, he’s one of the fittest men in the world, has twice completed the gruelling Marathon Des Sables through the Sahara Desert but still just as committed to his work – how does he balance business, training and life?



    On the latest episode, Robin and Michael discuss:



    2:00 Hairdressing or Croupier



    5:30 Business Partners



    7:30 Having a Mentor



    9:50 No Crossfit Coach Can Master Everything



    10:30 60 a Day Living Off Coffee



    11:45 Father and Lifestyle Change



    16:15 Having a Mindset Coach



    18:30 Why a Recovery Day is Key



    21:00 The Marathon Des Sables



    24:30 Preparing for the Race



    28:00 20th Fittest in the World



    30:10 Morning Routine and Sleep



    36:00 Fasting



    41:00 Being Driven



    43:00 The People Around Me



    ////



    Find us on instagram:

    @michael.johnson71

    @rob_s_taylor

    @ION_Cardiff

    • 47 min

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