Who is he?
Stephen Murphy is the Irish, 5 nations, European and World pro-am kickboxing champion born and rared in the mighty model county Wexford. He also coaches and trains in his father's kickboxing gym at the Wexford Academy Of Martial Arts in Barntown community centre.
His works as a qualified Electrician and he is currently employed by Kentz engineers & constructors Clonmel.
Where can you find him?
He can be found coaching and training at the Wexford Academy Of Martial Arts in Barntown community centre.
How can you contact him?
You can connect with him on Facebook @ Stephen Murphy
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Stephen Murphy is the Irish, 5 nations, European and World pro-am kickboxing champion born and rared in the mighty model county Wexford. He also coaches and trains in his father's kickboxing gym at the Wexford Academy Of Martial Arts in Barntown community centre.
His works as a qualified Electrician and he is currently employed by Kentz engineers & constructors Clonmel.
Where can you find him?
He can be found coaching and training at the Wexford Academy Of Martial Arts in Barntown community centre.
How can you contact him?
You can connect with him on Facebook @ Stephen Murphy
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW 9th DECEMBER, 2013
Stephen in training
Describe your lifestyle:
Describe your diet in a few words
My diet whilst training is 100% clean and healthy whilst in the off season i like to add a little bit of naughtiness.
How do you relax?
I like to relax by walking the dogs on the beach, watching movies and spending time with my family and girlfriend.
How well do you sleep & how for long?
With early morning runs and a days work ahead of me I usually get between 6-8 hours sleep.
Describe your diet in a few words
My diet whilst training is 100% clean and healthy whilst in the off season i like to add a little bit of naughtiness.
How do you relax?
I like to relax by walking the dogs on the beach, watching movies and spending time with my family and girlfriend.
How well do you sleep & how for long?
With early morning runs and a days work ahead of me I usually get between 6-8 hours sleep.
Describe your training:
I keep fit and like to train hard and can exercise coming up to competitions twice a day 6 days a week.
My sessions are quite varied between resistance training, german volume weight training, modified strongman, olympic & powerlifting and a lot of cardio through Kickboxing i.e pad work, sparring and circuit training so it can be quite hectic at times.
I keep fit and like to train hard and can exercise coming up to competitions twice a day 6 days a week.
My sessions are quite varied between resistance training, german volume weight training, modified strongman, olympic & powerlifting and a lot of cardio through Kickboxing i.e pad work, sparring and circuit training so it can be quite hectic at times.
Stephen Wins!
Does your diet fit into one of our stereotypes?
If so, which one? If not, what would you brand it as?
I would say my diet would lean towards "Paleo" with a twist while I am competing. The twist being that I don't completely wipe my carb source i.e fruit and veg as some hard core caveman heads believe is cheating where as I believe that my body requires anti oxidants for the supplements that i use throughout the day and when I am not competing I like to reintroduce my carbs by back loading after training.
If so, which one? If not, what would you brand it as?
I would say my diet would lean towards "Paleo" with a twist while I am competing. The twist being that I don't completely wipe my carb source i.e fruit and veg as some hard core caveman heads believe is cheating where as I believe that my body requires anti oxidants for the supplements that i use throughout the day and when I am not competing I like to reintroduce my carbs by back loading after training.
"I would say my diet would lean towards "Paleo" with a twist while I am competing. The twist being that I don't completely wipe my carb source."
Image by Winnod/ freedigitalphotos.net
Have you followed any “Diets”or “Detox” in the past?
If so, which one? Elaborate
The only diet I have tried is the caveman diet and find it has great results for me personally cutting weight for competition.
I have only ever naturally detoxed my body by choosing a fruit and eating nothing but that fruit for 3 days and only drinking water. Generally I find consuming greens like broccoli and drinking boiled water with a slice of lemon can naturally detoxify the body and supplements such as MSM Methyl Sulphonyl Methane which is a natural organic sulphur can release waste from the body.
If so, which one? Elaborate
The only diet I have tried is the caveman diet and find it has great results for me personally cutting weight for competition.
I have only ever naturally detoxed my body by choosing a fruit and eating nothing but that fruit for 3 days and only drinking water. Generally I find consuming greens like broccoli and drinking boiled water with a slice of lemon can naturally detoxify the body and supplements such as MSM Methyl Sulphonyl Methane which is a natural organic sulphur can release waste from the body.
Where do you buy your food in Wexford?
Super Valu, Aldi, Doyles Butchers, Scallans, Only Natural and Meylers Fish
Where do you buy your main groceries?
Super Valu.
Where do you buy your meat?
Doyles butchers and always fresh never frozen.
Where do you buy your Fish?
Meylers fish shop
Where do you buy your vegetables?
Kates Farm shop and again always fresh but if stuck steamed frozen veg can be ok sometimes.
Do you buy in local health food stores? Which one? what
do you buy?
Yes I do, Only Natural I find is the best and i purchase things like quinoa, linseed, flaxseeds, pumpkin seeds, sea weed, coconut oil & bee pollen.
Out of all the shops which is your favourite?
My favourites are Doyles Butchers and Only Natural with their wide range of products.
Which are your favourite restaurants or cafes in Wexford?
I like Karoo farm shop in Killinick as the food is tasty, very reasonable in price and has a rangey healthy menu.
Super Valu, Aldi, Doyles Butchers, Scallans, Only Natural and Meylers Fish
Where do you buy your main groceries?
Super Valu.
Where do you buy your meat?
Doyles butchers and always fresh never frozen.
Where do you buy your Fish?
Meylers fish shop
Where do you buy your vegetables?
Kates Farm shop and again always fresh but if stuck steamed frozen veg can be ok sometimes.
Do you buy in local health food stores? Which one? what
do you buy?
Yes I do, Only Natural I find is the best and i purchase things like quinoa, linseed, flaxseeds, pumpkin seeds, sea weed, coconut oil & bee pollen.
Out of all the shops which is your favourite?
My favourites are Doyles Butchers and Only Natural with their wide range of products.
Which are your favourite restaurants or cafes in Wexford?
I like Karoo farm shop in Killinick as the food is tasty, very reasonable in price and has a rangey healthy menu.
Do you grow any of your own vegetables, fruit or herbs?
No, I do not
No, I do not
Image: Photokanok/freedigitalimages.net
Do you look for any particular standards when selecting food?
I try to buy quality foods over offers. I do buy organic veg from time to time and I do purchase free range eggs. Its not always the cheapest so i vary from supermarkets and farm shops. I try to buy local but at the same time local might not always be of the best quality so I tend to buy whats good for me and what enhances my performances.
I try to buy quality foods over offers. I do buy organic veg from time to time and I do purchase free range eggs. Its not always the cheapest so i vary from supermarkets and farm shops. I try to buy local but at the same time local might not always be of the best quality so I tend to buy whats good for me and what enhances my performances.
Image: Keko64/ freedigitalphotos.net
What do you eat in a typical day?
Breakfast:
I always eat breakfast and never skip it. I train early in the a.m and always welcome breakfast.
My favourite breakfast would be steak and a 2 egg omelet.
My everyday go to breaky would be a chicken breast with either 2 boiled eggs or pumpkin seeds, almonds and cashews varying day to day of course but not all at once.
Breakfast:
I always eat breakfast and never skip it. I train early in the a.m and always welcome breakfast.
My favourite breakfast would be steak and a 2 egg omelet.
My everyday go to breaky would be a chicken breast with either 2 boiled eggs or pumpkin seeds, almonds and cashews varying day to day of course but not all at once.
Image: Grant Cochrane/ freedigitalimages.net
Lunch:
I always pre-pack a lunch and eat it at work. I prepare it myself and it can usually consist of salads, meat, Greek yoghurts and nuts and the odd bit of fruit. I never buy my lunch.
Evening meal:
I'm still a mammies boy so I'm lucky that she looks after me haha but that doesn't mean that i don't cook dinner at all as I know what I enjoy and know what my body needs. Dinner is always fresh and cooked by oven, boiled, steamed or foreman grilled.
I always pre-pack a lunch and eat it at work. I prepare it myself and it can usually consist of salads, meat, Greek yoghurts and nuts and the odd bit of fruit. I never buy my lunch.
Evening meal:
I'm still a mammies boy so I'm lucky that she looks after me haha but that doesn't mean that i don't cook dinner at all as I know what I enjoy and know what my body needs. Dinner is always fresh and cooked by oven, boiled, steamed or foreman grilled.
Image: Paul/ freedigitalimages.net
Snacks:
I like to snack on nuts, seeds, fresh berries, protein shakes from time to time fruit juices.
I buy my snacks from only natural and snack between 3-4 times a day depending on work.
I like to snack on nuts, seeds, fresh berries, protein shakes from time to time fruit juices.
I buy my snacks from only natural and snack between 3-4 times a day depending on work.
Image: rakratchada torsap/ freedigitalphotos.net
The food in your meals (Quick answers):
How often do you eat the following?
Red meat: 3-4 per week, Beef
Poultry: everyday, Turkey
Fish: twice a week, Monk-fish or Mackerel
Cereal: never
Soup: never
Fruit: everyday
Veg: everyday
Salad: every second day
Potatoes: never
Bread: never
Rice: every second day when cycling carbs during off season
Nuts: everyday, Almond or Cashew
Sandwiches: never
Sweets: never
Crisps: never
Take away: never
Deli food: never
Restaurants: never
Coffee/tea: never
Alcohol: never
Smoothies/juices: 2-3 per week
Protein: after every training session
How often do you eat the following?
Red meat: 3-4 per week, Beef
Poultry: everyday, Turkey
Fish: twice a week, Monk-fish or Mackerel
Cereal: never
Soup: never
Fruit: everyday
Veg: everyday
Salad: every second day
Potatoes: never
Bread: never
Rice: every second day when cycling carbs during off season
Nuts: everyday, Almond or Cashew
Sandwiches: never
Sweets: never
Crisps: never
Take away: never
Deli food: never
Restaurants: never
Coffee/tea: never
Alcohol: never
Smoothies/juices: 2-3 per week
Protein: after every training session
What is your favourite recipe?
Nothing in particular
Nothing in particular
Image: Kittikun Atsawintarangkul/ freedigitalimages.net
Do you use supplements?
Yes I use supplements such as:
- Protein,
- BCAA's,
- Glutamine
- Magnesium
- zinc
- a good fish oil
- liquid multi vitamin.
Yes I use supplements such as:
- Protein,
- BCAA's,
- Glutamine
- Magnesium
- zinc
- a good fish oil
- liquid multi vitamin.
“I find if a person trains, eats, sleeps and supplements well they should nail their goals and targets”.
Any more advice for Wexford Healthy Eaters?
In addition I find if a person trains, eats, sleeps and supplements well they should nail there goals and targets.
For me personally I know that knowing is simply not enough and that I must apply to nail my goals every-time that I train, eat, sleep and supplement.
The human body never ceases to amaze me and can deal with all sorts of pressure and the key is to make your mind and body work as one for ultimate success.
I would like to take this opportunity to thank Mr. Loughlin Gannon for all his help and advice along with Padraig Murphy of Evolv Fitness and my father and coach Billy Murphy who is always there to drive me on and pick me up when times get tough.
In addition I find if a person trains, eats, sleeps and supplements well they should nail there goals and targets.
For me personally I know that knowing is simply not enough and that I must apply to nail my goals every-time that I train, eat, sleep and supplement.
The human body never ceases to amaze me and can deal with all sorts of pressure and the key is to make your mind and body work as one for ultimate success.
I would like to take this opportunity to thank Mr. Loughlin Gannon for all his help and advice along with Padraig Murphy of Evolv Fitness and my father and coach Billy Murphy who is always there to drive me on and pick me up when times get tough.
“The human body never ceases to amaze me and can deal with all sorts of pressure and the key is to make your mind and body work as one for ultimate success.”
