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:

1. Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.
2. Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.
3. Experiences: Real-life learnings and mistakes from myself and my clients.

In this episode:

This episode delves into the often-overlooked power of progress in building long-term consistency. Finlay shares personal insights from his own recent training metrics, discusses how doubt can creep in when results aren’t immediate, and highlights why success sometimes appears effortless for others. By focusing on small wins and understanding core motivational drivers—relatedness, autonomy, and competency—athletes of all levels can see real progress and build lasting confidence. We also cover practical tips on amplifying your training through better sleep, nutrition, and stress management and how detaching from the end result can make the journey more enjoyable.

Key Talking Points

Personal Training

• Navigating doubt and questioning whether progress will come.

Understanding Success & Confidence

• Why winners sometimes appear to succeed effortlessly.
• How pushing beyond initial struggles leads to steady progress and greater self-belief.

Core Tenets of Motivation

• Relatedness, autonomy, and competency as drivers of long-term consistency.
• The importance of starting a program and celebrating small wins to build momentum.

Amplifying Your Training

• Emphasising sleep, proper fueling, and stress management to support physical and mental performance.
• Recognising that “what goes up must come down”—the need for recovery and realistic expectations.

Creating Conditions for Success

• Detaching from outcomes and finding genuine enjoyment in the process.
• Letting results develop naturally, rather than forcing them.

Hosted on Acast. See acast.com/privacy for more information.

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:

1. Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.
2. Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.
3. Experiences: Real-life learnings and mistakes from myself and my clients.

In this episode:

In this episode, we explore how understanding injuries and recovery can make us smarter, healthier athletes—especially for those aiming to maintain a high level of performance without burning out. We kick things off with real-world examples from professional sports teams, including how Leicester City minimised injuries en route to a Premier League title. We then unpack the idea of “consistency over intensity,” showing why extending your training efforts over time often beats going all-out in short bursts. Finally, we look at what happens when you push too hard (flying close to the sun), offering tips on balancing training, rest, and when to seek professional help.

Key Talking Points

Sports Team Injury Insights

• Leicester City’s dramatic 2015/16 season with minimal injuries compared to other teams.
• Personal anecdotes about injury setbacks and their emotional toll.

Consistency vs. Intensity

• Why training intensity gets too much credit while sustained effort is often overlooked.
• Recovery windows for different tissues (muscle, tendon, bone), ranging from 24 to 72+ hours.
• Real-world examples of exercise types and the recommended rest periods.

When You’re Flying Close to the Sun

• Recognizing that pain doesn’t always indicate serious harm—mindset and external stress can play a major role.
• Why total rest is rarely the optimal solution, and how to adjust intensity, volume, and frequency for smarter recovery.
• Knowing when it’s time to seek professional guidance, especially if pain persists or escalates.

Hosted on Acast. See acast.com/privacy for more information.

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:

1. Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.
2. Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.
3. Experiences: Real-life learnings and mistakes from myself and my clients.

In this episode:

In this episode of The Evergreen Athlete, host Finlay MacHugh breaks down why consistency is the ultimate game-changer for anyone striving to perform better in life and sport—especially those over 30 who used to live for competition. Finlay shares personal stories, highlights common struggles, and explores strategies to stay on track despite distractions and a busy schedule.

Consistency vs. Intensity

• Why regular effort outperforms short bursts over the long term.

Personal Insights

• Lessons from Finlay’s brother, a full-time athlete.
• Observations from high-performance environments and coaching.

Common Roadblocks

• Distractions and shifting priorities.
• The “shiny object” syndrome—constantly chasing new things.

Evergreen Athlete Method

• Fewer priorities = better focus.
• Systems over motivation: using routines to stay consistent.

Hosted on Acast. See acast.com/privacy for more information.

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:

1. Practical Toolkit: I'll share principles and learnings to help you train efficiently, effectively and productively.
2. Expert Insights: In-depth discussions with leading coaches, health experts, and performance specialists.
3. 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.