Personal Training Blog

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. 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock  #clane  #celbridge  #leixlip

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!

Following a workout programme or schedule is challenging, and it is easy to go off track from our goals. The key to reaching your goals and staying on track is through consistency. That means showing up for your workout, preparing your workout gear the night before and ensuring that your setting your day up for success in advance.
 
Whatever your goals may be, they require a level of consistent training over time for them to become a reality. Here are three ways to ensure you become more consistent with your training and ultimately achieve your goals. 
 
1. Ensure you have a programme in place 
Having a programme will make it much easier to stay on track because you won’t have to think about what you’re going to do at the gym on that particular day as it's already written out. If you aren’t following the program consistently however, the chance of it working is reduced.

2. Ensure your workouts have variety
This is a crucial part of sticking with a programme and staying the course until you start seeing results. As the weeks go by, your motivation might start to wane. This is not only normal, but it is a clear sign that you need to shake things up a bit! Communication with your personal trainer is a two way street, and your input is of great value and always welcomed. The best client/trainer relationships are built on clear and open communication.

3. Create sustainable habits 
As we all know, we are creatures of habit. We are what we repeatedly do. Therefore, it's worth the effort to create healthy and sustainable habits that help steer you in the right direction and keep you focused on what you want to do and achieve. The latest research suggests that in order for a habit to 'stick' it must be repeated for 68 consecutive days - or just over two months. The key is to start small, and make it automatic. For example, have a water bottle chilling in the fridge overnight to bring to work and have your training gear out the night before. Remember, small actions add up to big results! 

​“How do I get stronger?” is a question that we are asked a lot. The following are actual results from one of our clients in the space of a year:

One way of quantifying strength change is to complete one rep max for a few critical weight lifting exercises. Your one-rep max is the maximum weight you can lift for a single repetition for a given exercise. The client tested his one rep max for the barbell benchpress, back squat & deadlift in Nov 2020, and repeated the same exercises in Dec 2021. As you can see, the weights he was able to lift for all three exercises increased significantly: by 37% for the benchpress, 40% for the back squat, and 47% for the deadlift!
 
In this timeframe the client also reduced his bodyweight from 83.9Kg to 78.2Kg, decreased body fat from 26.2% to 20.8%, while increasing muscle mass from 58.8Kg to 59.2Kg, making the above results even more remarkable!
 
Looking at how he has accomplished these amazing improvements provide an insight on how to get stronger.

1. Consistency
This is one of the key requirements. This client has turned up and worked out consistently 3 times per week. This is despite having a challenging job and having an active family life. He still makes time for his own health and well being.

2. Determination
The client is always focussed and works out with high intensity, pushing himself to the max, and giving it 100% all the time

3. Nutrition
He is conscious of his nutrition, particularly focussed on ensuring he prioritises and takes in high proportion of protein

4. Lifestyle
He has continued to improve the amount he sleeps, and keeps his stress level (most of the time) under control

5. Program, Plan & Progression
The client follows a structured program & plan as laid out by the personal trainer. Fundamental core exercises are maintained, with some exercises being changed every few weeks to add variety and keep it interesting. Key thing is progression – lifting more weight and/ or more reps, or changing the tempo. Aiming to do little bit more all the time

6. Posture, technique & safety
From the start, the client was shown proper posture & technique. Progress might be slower initially as emphasis is put on the proper technique, but it pays dividends in the long run as it prevents injuries, and one can max out on the weight you can lift when everything comes together properly

7. Support & encouragement
He is supported by his family, for example his son challenges him to do more press ups at home. While in the studio he is always supported & encouraged to do his best and there is always a high level of energy & engagement
 
All in all these “little” things becomes habits and way of life, and it shows up in amazing results!

At it's core, snacking refers to all the food you eat during the day other than your main meals of breakfast, lunch or dinner. They are typically smaller portions of food that are spread out across the day.
 
Snacking is fine, as long as it’s in moderation and your choosing good quality foods. That includes fruit, vegetables, nuts and other options. Aim for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day and make healthy choices at your next meal.
 
By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals. Here's 5 nutritious snacks that you can try out.
 
1. Nuts
Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. There are plenty of nuts you can choose from, including walnuts, almonds, brazil nuts, hazelnuts, pine nuts, cashews, and pistachios.
 
2. Smoothies
Smoothies are an ideal way to get your fruit, vegetables or protein in. Get creative with the ingredients you choose, making sure to choose fresh ingredients full of colour and life.
 
3. Apple/Banana slices with peanut butter
Apples and peanut butter are a match made in heaven — both nutritionally and flavour wise. On the one hand, apples are full of fibre. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber which are pretty much all of the filling nutrients you should look for in a snack.
 
4. Dark chocolate
Dark chocolate is rich in antioxidants and is a great option if your looking for a sweet snack. Try putting a square in your porridge or enjoying it alongside a handful of nuts. Moderation of amount/ size is the key with this one!
 
5. Popcorn 
We are talking about the air-popped popcorn and not the type you buy in the cinema which is slathered in butter and salt.
Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving. Add flavor with a little bit of olive oil or vinegar. 

​As we begin a new week, there's no better way to kickstart your week than with a good solid workout. Even if you can't make the gym, going for a run outdoors or a long walk will ensure you start the week off on the right footing! From our own experience, it’s great feeling that you've done something positive for yourself to start off the week. It's a positive habit to get into, and one that can ripple over into the other areas such as career, family life and more self confidence.
 
Here's three key reasons why you should aim to workout every Monday!
 
1. It gives you momentum for your week 
It's hard to show up and do a tough workout in the gym. Everybody has good intentions at the start of a new week, but intentions alone are not enough. Do your best to show up, for yourself. To summarise, Monday can feel like a battle at the best of times, but know you've done amazingly by getting that workout in and be proud of yourself for it!
 
2. You'll leave your session with a better attitude than when you came in
How often have you been dreading a gym session, but felt amazing afterwards? You see, the key is to just show up. Prepare your gym bag and runners the night before. Try not to over think it and get up and go to the gym. You'll feel the better of it.
 
3. If life gets busy, you can relax in knowing that you got one good workout session in at least. As we all know, life can get busy and our priorities and energy levels are always changing. With that in mind, its important to get a solid workout in early in the week. It gives you a better chance of doing other workouts during week and takes the pressure off you as well. 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

If your looking to maintain a healthy weight, then you need to look at your habits. Your habits are those small things you do every day that accumulate over time. That's why we want to introduce positive and healthy habits into our daily life. These can become automatic through repetition, and can help us become a healthier version of ourselves. Here's three habits that you can start to implement that will have a long lasting and positive effect on you and your health!
 
1. Increase your NEAT
NEAT (non exercise activity thermogenesis) refers to the energy we expend that is not sleeping, sports related exercise or eating. It can range from the energy expended through doing house chores, walking, doing the laundry and going shopping. If you want to maintain or improve the weight your at, then don't neglect this key habit.
 
2. Lift weights
Through regular resistance training, your muscle mass is preserved and your metabolic rate will stay stable or even improve. This is an important habit to start implementing into your busy schedule. All that's required is 45 minutes of your time, two to three times per week. The benefits will amaze you!
 
3. Stay hydrated 
Drinking water regularly is helpful for weight maintenance for a few reasons.
It promotes and helps give a feeling of fullness and may help you keep your calorie intake in check if you drink a glass or two before meals. In a recent study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water.
 
Diets can be restrictive and challenging for many, which often leads to frustration and weight gain.
 
However, the good news is that there are plenty of simple changes you can make. The key is to adopt new habits that are easy to stick with and will help you maintain or lose your weight in the long term.
 
It is possible for weight maintenance to be effortless if you simply adopt a few key habits, rather than going on and off weight loss diets. 

Small group training sessions are similar to normal fitness classes. With just a few people taking part, this allows your personal trainer to give each individual personal attention and motivation to help them reach their fitness goals. It's been said that there is strength in numbers. This is particularly true when it comes to small group personal training. From increased focus and fun, to more motivation and discipline, here's three key benefits to working out alongside a partner or two.
 
1. A sense of camaraderie and fun
It provides a great opportunity to meet other like minded people who also want to get fit. The group dynamic creates a sense of support and encouragement between the class participants.
 
2. Motivation
Working out on your own is great, but the added motivation that comes from a group setting is dynamic and challenging. Nobody wants to be the weak link in a group. This psychological phenomenon, called the Köhler effect, means that people who train together get more results. You'll want to do your best to not only keep up with the other people, but to set an example to them too.
 
3. Affordable and sustainable
Group personal training is more affordable than regular individual personal training, and is more supportive than larger gym group classes. The emphasis and attention is focused on the individual through challenging and encouraging them to continually improve and work towards their goals.  

As we enter 2022, you may be considering taking up the services of a good personal trainer. Whether your looking to lose weight, reduce body fat or just get stronger and healthier, then working with a PT could be just what your needing. Remember that when you invest in yourself and your health, you can never lose. With that in mind, here's ten key reasons why you should probably get a reputable and experienced personal trainer on side.
 
1. They challenge you session by session 
2. They bolster your confidence and are a source of constant support 
3. They maximise your time to get optimum results 
4. They care about you and your well being 
5. They keep you accountable 
6. They make sure your technique is safe and correct 
7. They are experts in their field and can offer a wealth of knowledge and information 
8. They are flexible and can accommodate to your busy schedule 
9. They offer variety when it comes to your workouts and they keep things as fresh as possible 
10. They will work around any niggles and injuries you may have 
 
These are just a few of the many reasons why you probably should consider getting a  personal trainer! Whether you have an upcoming wedding you want to get in shape for, or whether it's to set a great example for your family, or even if you need some 'me' time to decompress, you won't regret the investment in yourself and your health!