Personal Training Blog

Weight loss is a simple equation. Basically, you need to take in fewer calories than you expend. This is known as being in a caloric deficit. With that in mind, how do we choose foods that aid this process, both in the short and long term. Certain foods can help you lose weight, as they make you feel fuller for longer and help curb those cravings. Here's some of the best options! 
 
1. Beans
They are an inexpensive, filling, and versatile protein source. Beans are also high in fiber and slow to digest. That means you feel fuller for longer, which may stop you from eating more or giving in to cravings. White, black, kidney and baked beans are all good options. 
 
2. Dark chocolate 
Yes, chocolate can help you lose weight! If you want to enjoy some chocolate between meals try to pick a square or two of dark over the normal milk version. In one recent study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
 
3. Nuts
For a great snack on the run, take a small handful of cashews, peanuts, walnuts, or brazil nuts. Research shows that when people munch on nuts, they automatically eat less at later meals. Nuts are a good source of omega 3 also. There's no excuse to not try a few of them the next time the weekly shop comes around! 
 
4. Fruit 
Full of fibre and antioxidants, fruit is packed full of flavour and colour. Try pineapple, banana, oranges, grapes and apples amongst others. Fibre helps to increase satiety, which means we stay fuller and more content for longer, meaning less cravings.
 
5. Yogurt 
Whether you prefer Greek or traditional, yogurt can be good for weight loss or maintenance. Try mixing a small bowl with some flaxseed, berries and granola for the complete snack. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss. That doesn't prove that yogurt caused weight loss, but it definitely stood out among the other foods tracked!
 
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Summertime is fast approaching, which means that many of us will choose to go on a holiday of some description. Whether you decide to jet off to some exotic location or decide to stay closer to home, it is important to strive for balance while still enjoying yourself!
 
The trouble is, holidays can usually involve big portions, desserts, beers and cocktails. This can easily leave you coming home with a few unwanted pounds if you’re not too careful. So follow these 4 easy and simple tips which should have you arriving home looking and feeling just as good as when you left!
 
1. Limit the alcohol 
It can be easy to get carried away when you have beer, wine and cocktails readily available while on holiday. Whilst drinking can be a fun and enjoyable part of your holiday, it’s a good idea to control your intake, helping to maintain your weight loss results in the process! To help save calories even further, opt for the lower calorie option drinks. Choosing drinks like spirits, non alcoholic and mixers, over wines and beer, can end up saving you hundreds of calories by the end of the day and over the duration of your holiday. 
 
2. Intermittent fasting 
This can be easily and effectively scheduled into your holiday just by skipping your breakfast or lunch. It’s a simple way to keep your daily calories in check for the day, without having to be overly restrictive either. 
If you don’t think you can go without either meal, then choose a light breakfast or lunch, like fresh fruit and yogurt or a nice salad. 
This will help save you calories, meaning you can eat and enjoy more food and drink for dinner, which is great as it tends to be the biggest and most calorie dense meal of the day! 
 
3. Keep your steps up
Although chilling by the pool all day is great, one of the best and easiest ways to keep your weight under control on holiday is to keep your step count high. Try getting out and exploring local towns and villages or going on evening walks across the beach to watch the sunset. These are just some examples of good ways to increase your calorie burn during your holiday. Doing these things will get your steps in without feeling like you’re having to exercise on holiday! 
 
4. Keep the training up as much as possible 
Whilst on holiday it’s important to realise that you’re unlikely to be breaking any personal bests, nor should you be aiming too. The goal and purpose of your workouts should only be to keep things in working order and ticking over whilst you’re away. 
Choose a varied selection of 5-6 exercises and perform 2-3 sets for each, hitting the 10-15 rep ranges!
 
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Kettlebells are an extremely effective way to get stronger and leaner while sculpting a solid physique in the process. Here are 4 key benefits that kettlebells can provide.
 
1. Improves coordination/body awareness 
Kettlebell exercises are very dynamic. You will be swinging them around your body, above you, to your side, in between your legs and side to side. This will require that you are completely aware of your body. This focus and mind to muscle connection will develop over time, leading to improved overall coordination.
 
2. They are great for burning fat
Kettlebells offer high calorie-burning potential, which equates to fat loss. Who doesn't want that? Further still, kettlebell training for losing fat is often high intensity, so you have the after-burn effect as well. This is called EPOC, known as excess post-exercise oxygen consumption. This means you will also be burning calories at a high rate after your workout has finished!
 
3. Compact and portable
You really only need one or two kettlebells to get a great full body workout in. If you are looking for home gym equipment that will help you improve strength, endurance, balance and flexibility then kettlebells are the most cost-effective option. You can also leave them in your living room or shed without taking up too much space, which is not possible with other gym equipment.
 
4. Builds lean muscle tissue
Kettlebell exercises won’t build muscle mass like heavy barbell exercises can. Instead, they increase the amount of lean muscle tissue that you'll pack on. You’ll also notice that people who take kettlebell training seriously will train with high intensity. They have lean muscle mass, and are not bulky or have too much mass. 
 
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It is fair to say that we all want to live longer, healthier and happier lives. Though many of us live stressful, demanding lives, with just a little change here and there, we can develop key habits that will help us achieve that goal. There are things that we can do every day to tip the scales in our favour. Here's three habits that you can start to implement today that your future self will thank you for!
 
1. Get regular exercise
It goes without saying that those who exercise regularly have an increased quality of life over those who don't. According to a recent study, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes. In the US, roughly 260,000 deaths per year are attributable to the lack of physical activity. Scary, right? The exercise itself doesn’t have to be 100 pull ups or something akin to an iron-man type workout. Something as simple as a brisk 30 minute walk can work wonders for your health and literally add years to your life. Try to take the stairs to your office or park your car a mile or two away from work. The main thing is to find exercise that you enjoy, not something that’s an ordeal!
 
2. Prioritise sleep
Sleep is absolutely crucial to our overall health and wellbeing. As we sleep, the brain processes the days events while resetting and restoring so that it can function fully when we wake in the morning. The most common effects caused by  lack of sleep are drowsiness, fatigue and lack of focus. In contrast, getting quality sleep will help you function better and improve your health greatly. If you’re having trouble dozing off, make sure your bedtime routine is free of too much screen time and devices - your brain will thank you for it! 
 
3. Practice eating healthier 
This is an obvious one, but how many of us actually do it? It all comes down to making the right choices. Try eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, try adding a serving of fish as your protein source. Besides being a rich source of protein, fatty fish (mackerel, salmon, trout, sardines, and tuna) have omega-3 fatty acids which greatly reduce the risk of heart disease.
Also, don’t forget portion control. If you want to live a long and healthy life, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and make it your business to consume smaller portions of higher calorie foods containing large amounts of sugar and fats. Last but not least, chew your food! Many nutritionists recommend chewing each mouthful fifteen times to allow the body to digest it better. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it’s full! 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
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Fitness goals are an essential part of your  journey to better health. Through setting goals, you are better able to hold yourself accountable and also keep you motivated during periods of low motivation. Here are three ways to set realistic, achievable goals that give you confidence and momentum.
 
1. Start small
Slow and steady wins the race, especially when it comes to creating positive and lasting change! You are far more likely to set yourself up for success if you set realistic and obtainable goals for yourself.
A smaller, achievable goal, such as going to the gym twice or three times a week, is more realistic than setting the goal of going to the gym five days a week - especially when you are just starting or new to training.
 
2. Enjoy the journey
Becoming a fitter, stronger and healthier you is not an overnight process. It takes weeks, even months of regular training to start seeing changes. Don't be put off by the time it takes to reach your desired result. Instead, enjoy and savour the many small victories along the way. Celebrate and reward yourself for showing up to the gym or cooking that healthy stir fry from scratch. This will make the journey all the more enjoyable, and before you know it you'll start seeing the results!
 
3. Be patient & consistent
It is crucial to play the long game when working towards your goals. Of course, in an ideal world all our goals and wishes would be instantaneous, but it is important to be realistic. The reality is that achieving your goals and becoming a healthier and happier you is a long term project. If you pick a goal that can be achieved over several months or a year, it will help you develop a long-term mentality! 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
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In order to lose weight you need to eat fewer calories than you burn, otherwise known as being in a caloric deficit. It's a simple and well known equation, so why do many people struggle to lose and keep the weight off over time? There is a way to cut calories and lose weight in a safe and healthy manner. Here's a few tips to help you cut down on your calorie intake, without sacrificing your favourite foods!
 
1. Count your calories
One way to make sure you don’t eat too many calories is to count or track them through the use of an app such as my fitness pal. In the past, logging calories was quite time-consuming. However, modern apps have made it quicker and easier than ever to track what you eat. 
 
2. Be aware of sauces 
The hidden calories in your everyday sauces would surprise you. For example, a small garlic dip product may contain 550 calories which is completely unnecessary and detrimental to your goals. 
Furthermore, adding ketchup or mayonnaise to your food can add more calories than you may realize. In fact, only 1 tablespoon (15 ml) of mayonnaise adds an extra 57 calories to your meal, so try to limit your intake. If you use a lot of sauce, try eating a bit less, or not using it at all, to reduce the number of calories you’re taking in!
 
3. Cook your own food
When you buy food prepared by someone else, you don’t always know what’s in it.
Even meals you think are healthy or low-calorie can often contain hidden sugars and fats, bumping up their overall calorie content. Cooking your own meals from scratch gives you better control over the number of calories you eat. 
 
4. Learn to read food labels
Not all processed foods are unhealthy, but many contain hidden fats and sugars. It’s much easier to spot healthy options if you are well versed on reading food labels. You should also check the serving size and number of calories, so you know how many calories you’re actually consuming. 
 
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It's one of the most common questions we get as personal trainers. What should I eat before and after my workout to optimise my results. Of course, the answer depends on the person and the specific activity, but there are generally rules of thumb to follow, whether your a seasoned gym goer or a total newbie. 
 
1. Don't forget about the carbs
Carbohydrates are fuel for your muscles and the harder your body is working, the more carbs you will need to keep going. So, how soon before a workout should I eat? It all depends on the activity your going to engage in. As a general rule of thumb, it's best not to eat immediately before a workout for obvious reasons. Ideally, you should fuel your body about 1 to 3 hours before your workout. Here are some suggestions for pre-workout energy. 
 
1. A peanut butter sandwich 
2. Yogurt with berries
3. Porridge and fruit
4. Apple and peanut or almond butter 
 
You may notice that each of these suggestions include some protein and fats as well as carbohydrates. Carbs are the fuel for the upcoming workout. However, getting protein and carbs into your system is even more vital post workout. 
 
2. Post workout nutrition 
Your body uses stored energy (glycogen) in your muscles to power through your workout, but after that workout, you need to replenish your energy stores. The key is to focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost and  helps your tired muscles rebuild and repair with the available protein and amino acids. Aim to to eat within an hour window of completing an intense workout. Some post workout meal ideas include:
 
1. Post-workout recovery smoothie or protein shake 
2. Chocolate or protein milk
3. Turkey wrap with vegetables 
4. Low-fat yogurt with berries and nuts
 
The above offer mainly carbs, some protein and are very convenient to whip up at short notice. Give them a go the next time you train and see your results and energy improve! 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

With almost 3 months gone in the year already, now can be a time when some people may start to lose their way with their new year resolutions around nutrition and fitness. There are many reasons that contribute to us getting off track from our goals and fitness routine. From becoming ill to just losing interest and motivation, falling off the wagon is easily done! With that in mind, here's three surefire ways to get yourself back in the game and back in the gym!
 
1. Ease back in
It may have been some time since your last workout - so act accordingly. The days and weeks will soon pass, and you will get back on track. However, too much too soon and you can set yourself up for failure. So, start back by walking several times a week, progressing to your regular gym workouts from that starting point.
 
2. Control what you can
This means doing what you can to set yourself up for success. This could mean good meal prepping for the week every Sunday, bringing your gym bag to work or even pencilling in your gym sessions a week or two in advance. Do these things and you'll be off to a great start!
 
3. Cultivate a support network
Getting back on track is never easy, which explains why when some people stop working out they never make it back in the gym door! Don't let that be you. You can try to it alone, but you can also utilise the support and encouragement of friends, family and of course your personal trainer. This support will help keep you on the straight and narrow path when you feel your motivation waning. 
 
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Over the past few years we've become more and more conscious of our health but, as anyone who has ever stepped foot inside a health store will attest to, with the vast amount of supplements out there, it can be tricky knowing where to start! The choice is great, but it can also add to the confusion of choosing the right supplements that support you. With that in mind, here's five supplements to consider adding to your diet.
 
1. Vitamin C
This will help fortify your immune system and ward off coughs and colds in the process. It is also a great antioxidant, meaning it can help hoover up toxic chemicals that our cells produce.
 
2. Whey protein
This is one of the best supplements for busy working professionals and anyone who trains regularly. It helps preserve muscle, is practical for a busy lifestyle and provides ideal post workout nutrition. In essence, whey protein is a must for anyone serious about their health and fitness. 
 
3. Turmeric 
This may be the most effective nutritional supplement out there. Many high-quality studies show that turmeric has major benefits for your body and brain. It can be taken as a tea or in capsule form, ideally with black pepper included. It’s also a potent anti-inflammatory and antioxidant and it may also help improve symptoms of depression and arthritis.
 
4. Omega 3 Fish Oil 
Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease. Findings also show that omega 3 slows the development of plaque in the arteries, reduces the chance of abnormal heart rhythm and the likelihood of heart attack and stroke. 
 
5. Vitamin D 
This is an important one, especially when you live in a country with long and dark winters. Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your system. It may also help regulate mood, reduce depression and can help the body fight disease. 
 
The more you can get/ take naturally, the better it is.
 
Always consult with your GP if you have any concerns about adding any of these supplements or others to your diet.

You've probably heard it a million times, but it's true. If you really want to lose weight and body fat, AND keep it off, then you need to exercise regularly and watch your diet. To be more specific, you need to do both cardio and resistance training to get optimal results. However, how much cardio should I be looking to do, and vice versa when it comes to building muscle? With all the information out there, it's no wonder there's so much confusion around this topic.
 
The good news is that you have a wide range of options to choose from when it comes to exercise, and you can vary both the intensity and type of your workouts on a daily basis. In fact, you'll be more likely get better results from mixing up your workouts! Whether it be a light jog or a leisurely cycle, or even a round of golf, there really is a plethora of options to choose from. 
 
So where does cardio come in? Firstly, weight loss occurs when you create a calorie deficit, burning more calories than you eat. While some people prefer to reduce calories through dieting, the most efficient AND healthiest way is to combine cardio, strength or resistance training, and a healthy, balanced diet.
 
You don't need to spend hours on the running track or spinning studio. Ideally, cardio should complement what your already doing in the gym and with your other hobbies or sports. Through doing two to three 20 minute sessions a week you won't hurt your efforts in the gym and it will also help you reap the benefits of cardio including improved heart and lung health alongside improved well being and overall health! 
 
So it’s not a question of cardio OR weight training, it’s cardio AND weight training!