The Business Athlete Show

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 progress
How fat loss actually works on a weekly, not daily, basis
Using calorie banking without wrecking energy or training
The 80/20 rule
Why perfection and cheat days cause weekend overeating
How to order in restaurants without awkwardness
Handling family meals and visiting relatives without tension
Work lunches, travel days, and eating on the go
Alcohol: honest trade-offs and smarter choices 
Convenient travel snacks

Action Steps
Plan weekends in advance instead of reacting to them
Use calorie banking only when needed
Eat protein before social events or drinking
Order simply and confidently when eating out
Resume normal eating immediately after overeating

📩 Connect with Adrian:

Instagram at @adrian_mclifestylefitness
YouTube: McLifestyle Fitness
Apply for 1:1 coaching

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

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 method

The philosophy behind pain-free performance and why it matters

The most common training mistakes men over 35 make

The six foundational movement patterns everyone should master

How to warm up properly using John’s pain-free prep system

The role of breathing, mobility, and nervous system regulation

Recovery strategies that improve performance and reduce pain

How 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

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 goals
How identity-based goals beat motivation and willpower
Why outcome goals fail and process goals win
How to use High–Low Range Goals to build consistency
How to build anchor habits that make success automatic
Why bad days aren’t failure — they’re data
How to think, behave, and act like the person you want to become
Why who you become matters more than what you achieve
Why I like 90 day sprints

📩 Connect with Adrian:

Instagram at @adrian_mclifestylefitness

Apply for 1:1 coaching

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