Personal Training Blog

The easy path is to keep doing what we have always done, that’s the safe way, we know what to do, we know what is expected of us, and we know what results we will get. But if we keep doing this, there will be very little, or slow growth.
As Henry Ford famously said:
““If You Always Do What You've Always Done, You'll Always Get What You've Always Got.” ~ Henry Ford
 
The road that is a bit more challenging is to step outside our comfort zone and try something new/ different. This maybe going to the gym, it maybe getting a personal trainer, it maybe taking up a new sport or activity. Initially it is daunting and intimidating. You are starting from scratch, you are a begineer/ novice. Here are three tips for overcoming the nerves and making the first step:

​1. Just do it! As the Nike slogan says, just do it! Don’t keep putting it off, don’t keep prograstinating! Pick up the phone and call the person or place you want to start and make an appointment

2. Start small/ Be realistic Better to start small with realistic goal, rather than be expecting miraculous results immediately. For example, if you haven’t done much running before and you want to take up running, better to not sign up for a marathon in a week or a month, but much better approach would be to join coach to 5K group. That way you will build upto 5K over a number of weeks

3.Ask/ get support One of the best ways of stepping outside your comfort zone and taking on somethimg new is to ask for support e.g go to someone who teaches or coaches what you want to learn and get good at. So if you want to get stronger and fitter, go to a personal trainer. They will show you the proper way to do things and coach you along the way. That way your progress is faster, and there is a higher likelihood you will keep at it.

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

If I asked you how would you measure progress on your weight loss journey, how would you answer it? A lot of people focus on the weighing scales and say they want to lose xKg (or lbs or stone!). Some people say they want to reduce a clothes size (for ladies a dress size, for men a pants size) and so may focus on measuring body parts. For others it is to feel better/ have more energy. Some people say it’s to be able to keep up with the kids!
 
There is no right or wrong answer here. It all depends on you, and your goal. However, some are easier to measure than others, and to notice a change faster. This can be good and bad.
For example, the weighing scales is the most quantifiable measure – it gives us a black & white number every time. So it can be good to see a number. However, it can easily change by such things as time of the day, if you have eaten recently, how much water you drank, the time of the month for ladies, you might have lost fat but put on muscle etc. One may come despondent if the scale isn’t moving in the right direct, or if it is not moving fast enough, however other things might be going on.
 
One of the least quantifiable measures is how one feels or how much energy one has. However, this can be one of the most important indicators, and have the biggest impact on our daily lives. Most of us know if we have “low” energy, or “high” energy. A simple way of making it more specific is to think of it on a scale of 1 to 10, with 1 = low energy, and 10 = high energy. Checking in with oneself, or with your coach every week or every month using a scale like this gets the balance of both worlds. Isn’t it more powerful if we feel better and have more energy? We’d suggest putting more emphasis on this measure, and less on the weighing scale, or use the scales to compliment the other measure, and not just focus on the scales.

The key to weight loss and muscle gain is relatively simple. Some people try and make it complicated and use fancy terms or push fad diets or special products.
 
The truth is:
If you eat less, you will lose weight
If you eat less, and eat plenty of protein, you will lose body fat
If you eat less, eat plenty of protein, and strength train, you will lose body fat and gain muscle.
 
So the answer is eat less, eat plenty of protein and strength train!
Bottom line, it is the quantity and quality of what we eat, and add strength training into the mix to tone, get stronger and gain muscle.

If you want to get stronger, you need to be doing a little bit more every time you go to the gym. It doesn’t need to be dramatic improvement every time, in fact that’s not realistic, but think more that old adage of aiming for “1% more every time”. In strength training this approach is called “progressive overload”. Personal trainers will often lay this out in a structured deliberate set of programs/ blocks over the space of a few weeks (or months).

4 simple ways of doing this:
𝟏. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐫𝐞𝐩𝐬. For example: 6 to 8 to 10 to 12 reps

𝟐. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐰𝐞𝐢𝐠𝐡𝐭. Example: 8kg to 10kg to 12kg

𝟑. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐬𝐞𝐭𝐬. Example: 2 sets to 3 sets, 4

𝟒. 𝐒𝐥𝐨𝐰 𝐝𝐨𝐰𝐧 𝐭𝐡𝐞 𝐭𝐞𝐦𝐩𝐨. For example: If doing a squat, instead of 1 second down, try doing 3, 4 or 5 seconds down
 
Initially when you start your strength training journey, you will see you are able to do larger progressive increases (jumps), but the longer you are doing it, the less the increase will be, but you should still be aiming to do a little bit more.
Most important thing is to always do it in a safe manner, without risking an injury to yourself, and with good technique/ posture all the time. If technique/ posture/ form starts to break down, then hold the same reps/ weights/ sets as the last time for a bit longer and try a bit more the next time.
​
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

It’s that time of year where there are colds and flu’s starting to do the rounds again. Some people are asking when can I come back training after been sick or unwell.
 
Here are a few things to take into consideration:
1. Listen to your doctor/ consultant
The first port of call, and the expert on this matter is your doctor/ consultant. Have a conversation with them, or check with them when is it appropriate to go back to exercising again.

2.  Listen to your body
If you are feeling tired, or sore, or low energy, you have to listen to your body and take heed of it. There is no point in going back training too early and finding you are making matters worse for yourself and your recovery time will even be longer. If the cold/ flu hasn’t cleared up, you may also pass it on to other people who might be at the gym.

3.  Start back slow
When you do feel ready, start back slow and steady. This could mean a shorter session the first time back, or it may mean lighter weights/ less reps/ less cardio, or it may mean all of the above! It is better to turn up and do a little and get back into the swing of it, than overdoing it and running yourself down again and being out of action for another number of days or weeks

4. Talk to you coach/ training partner(s)
If you have a coach or personal trainer, or if you workout with a training partner(s), talk to them in advance or when you turn up and let them know what you have been through and how you are feeling now. They will support you and work with you and adjust based on how you are doing.

5. Get back to doing the fundamentals well again
Usually when we are sick our eating habits are disturbed and our sleep is impacted. Get back to eating well, sleeping well and drinking loads of water again will help your overall recovery and set you up for having energy and feeling like working out again.
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

We've all heard about protein and its benefits, but what exactly is it, and what are its main functions? Protein is a major part of our overall nutrition and is one the three key macronutrients, alongside carbohydrates and fat. It plays a major role in helping to repair and strengthen muscle tissue after exercise.
Protein rich foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. 
 
How much protein should I eat? 
It all depends on your diet, lifestyle and goal. As a guideline, it is recommended that an average adult should have 0.75 grams of protein per kilo of bodyweight per day. For example, an adult weighing 72kg needs 0.75 x 72 per day, which is 54g. 

A general guideline for someone who exercises and works out, and who’s goal is to encourage muscle growth is 1.2 – 2.0 grams of protein per kilogram of bodyweight daily.
 
What are the best sources of protein? 
 The great thing about protein is that there is such a wide variety of foods that can help you reach your intake target. There are hundreds of products, from supplements to energy bars, which are designed to make it easy to get protein in your diet. Some of the best protein sources come from lean meat such as turkey, chicken and beef. Nuts, fish and vegetables are also full of protein. There are also many vegan friendly sources of protein available too, such as tofu, pulses and nuts. Protein powder is also a very convenient and popular supplement choice for many people.
Nowadays there are also protein rich milk and yogurts which can help us achieve our protein target for the day.
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

It is natural to be a bit anxious before you go to the gym or personal training for the first time. Here’s a few tips on what to bring to your first session.

1. Turn up!
The hardest part can be just turning up! Once you have made the decision to start, re-start, or go to the gym, just do it! Don’t over think it, don’t worry about all the “what if’s” : what if I don’t know what to do, what if I can’t do something, what if I’m not fit enough etc. Turning up is half the battle. Trust that your coach will work with you and it will all be good.

2. Wear comfortable clothing
Wear training gear, ideally T-shirt and shorts and training shoes. Wear what you are comfortable in. You don’t need to go buy new fancy training gear. Key is your training gear is comfortable fit on you, that’s what counts.

​3. Bring water!
This might be obvious, but some people forgot, you will be exercising, and maybe sweating, so it is very important to stay hydrated throughout. So bring bottled water with you.

​4.Bring positive open enthusiastic mindset
This is so important. Rather than worrying about it, approach the training as a positive learning experience. This is your time, this is your opportunity to improve your fitness, strength, health. Remember why you first thought of starting training and keep that front of mind. Keep your goal(s) in mind and look to the future. We have seen so many times people arrive to training initially anxious or “tired”, but once they get started and going, they get more energy and by the time they are finished, they are buzzing and feeling so much better. So trust that it will be a positive experience and come expecting that.
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

Finding it hard to train with the weather so warm? Here's a few key tips for training in the heat, whether indoors or outdoors!

1. Try to train earlier or later in the day
Try to avoid the hottest part of the day when training if possible.If you train earlier or later in the day, then stick to your normal intensity. However, if you have to train in the hottest part of the day then stick to a lower intensity to compensate for the heat.

2. Keep the fluids coming
This is crucial as when it's warm we sweat more and in turn we require extra hydration. Try adding a pinch or two of salt to your water to improve hydration even further!

3. Take longer rests between sets
Exercise is a big stressor. The extra heat will only exaggerate this and you will find your recovery takes a bit longer than usual.

4. Try and avoid standing between sets or sitting down too much. Ideally we want to keep moving throughout the workout and in between sets!

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

Most people think you need to lift weights to get strong and fit. However, this doesn't tell the whole story. Of course, it's true that lifting weights is beneficial and helps you build muscle. There's also another way to build strong muscles, and that's through bodyweight exercises! While lifting weights is great, it's important to add in regular bodyweight work to help keep you in the best overall shape. Some examples of popular bodyweight exercises are planks, pull ups, sit ups, squats, lunges and dips.
 
Here's some key reasons why you should incorporate these exercises into your next workout! 
 
1. Helps you lose a few extra pounds
There's nothing like a few sets of planks or pull ups to burn some extra calories. In fact, bodyweight training is a very effective way to shed calories and burn fat. Fitness, after all, is a priority for most people. 
 
2. No cost involved
Getting fit and strong is an investment of not only time, but money. The great thing about bodyweight exercises is that require little to no equipment! Since these exercises do not require any equipment, they offer a cost-effective solution to hitting the gym. You can perform these exercises whenever and wherever you want without spending a single penny. What else can you ask for!
 
3. Safe and easy to perform
Bodyweight exercises are safer to perform than heavy weight exercises. This means that everyone, regardless of fitness level, age or gym experience can utilize them.
 
4. Improved balance and coordination
Bodyweight exercises increase body awareness, allowing you to practice better control. Plus, they train and strengthen your core. As a result, your balance improves significantly. This is why bodyweight exercises work great in improving athletic performance. 
 
Give them a try the next time your in the gym, on holiday or just looking to burn some extra calories! 
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip

Should you add resistance bands in to your workouts? Whether your a beginner or a seasoned gym goer, the answer is yes. Before we go into the benefits, what exactly are resistance bands? Resistance bands are a means of strengthening and/or stretching your muscles, whether for aesthetics, athletic performance, or physical therapy.

With that in mind here's few ways that using resistance bands may benefit you in the gym.

1. Stabilisation/core activation
The constant tension from bands adds an element of needed stabilization from your body to maintain form during most exercises. This also means that you will often need to activate your core for balance. The need to control them from snapping back into place means greater stimulation and strength is required and the pull of the bands reduces your ability to cheat by using momentum.

2. More exercise options
With dumbbells or barbells, you are limited to certain positions. When using resistance bands, you can perform exercises in both the vertical and horizontal plane. For instance, you can do a chest press or back row in a standing position rather than having to use a bench. You can also perform sideways movements, ideal for athletic activities like swinging a golf club, as well as performing daily tasks like opening a door.

3. Inexpensive
Due to the fact that you can perform a variety of exercises with one band as mentioned, it means you don’t need so many weights and machines. If you workout at home, a set of resistance bands can save you from buying expensive weights that also take up space.

4. Ideal for rehabilitation
Resistance bands have been proven to improve strength, size, and function of muscles in those undergoing rehabilitation. Bands can provide very light or heavy resistance which can be used in targeted ways for specific muscles that also protects joints.
 
#personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach
#maynooth #kilcock #clane #celbridge #leixlip