Personal Training Blog

“Discipline is the bridge between goals and their accomplishment”. A truer word has never been spoken. When it comes to achieving something worthwhile, such as losing weight or getting in shape, it takes discipline to turn that goal into a reality. That means showing up for your gym session with your personal trainer, eating healthy most of the time and sticking with it even when times are tough. Essentially, it’s about doing what you know you should do, even when you don’t feel like doing it. Here are five ways to keep you disciplined on your journey to optimal health.

1. Set goals – Setting specific, measurable goals is one of the cornerstones of discipline. It doesn’t need to be anything too lofty, but it needs to be meaningful to you and time specific. For example, “I want to lose 5 kilos and increase muscle tone before my wedding next May” is a goal that is both achievable and time specific. It gives a definite purpose and meaning to your training, which will help keep you on track.
2. Hire a personal trainer – Hiring a personal trainer will not only help you to achieve your goals, it will also provide you with accountability and support. When you have a training plan in place, you are far more likely to show up for your scheduled sessions and do the right things outside of the gym. A personal trainer will also encourage you in order to achieve your results as quickly as possible.
3. Consistency – Consistency trumps motivation, every time. If you can be consistent with your efforts week on week, you will start to see the fruits of your labour. This means giving your best every time you train and staying focused on your plan outside of that. Of course, we are all only human, so expect to have peaks and valleys on the journey to optimal health. The thing about being consistent however, is that you can get back on track quicker than otherwise would be the case. This is the key to lasting success.
4. Celebrate your wins – This is a critical habit that creates a positive relationship with training, diet, and your results. It’s so important to celebrate your wins, no matter how trivial they may seem. Giving your self a pat on the back is underrated. Feel good that you achieved a new personal best this week, or that you cooked from scratch more often than not. This is the essence of positive reinforcement, and it will keep you motivated and focused to keep going.
5. Being accountable – The bottom line is - you are far more likely to show up to your training sessions when you know that someone else is relying on you. This can take the shape of a training partner, a personal trainer or even your spouse or partner. We will often cancel plans if it just impacts us, but if our decision let’s someone else down, we will be more inclined to stick to our word. That’s the beauty of personal training, in that it’s a two way street. If you can communicate and work together in the direction of your specific goals, then you can achieve amazing things.  

From experience, the hardest part of becoming a fit and healthy person is simply showing up. That could mean completing your Monday gym session or it could be keeping good on your promise to go for a walk every day, or simply drinking at least 2 litres water a day. It could be any number of things. However, the thing they have in common is that they require action. The crucial thing here is, once you start, your more likely to continue the journey towards optimal health. The opposite is also true. If you keep putting off what you know you should be doing, it becomes harder to arrest the slide and get back on the wagon. So start small. Just for this week, make it your mission to show up in your life. It doesn't have to be complicated. Arrive on time to the gym, ready and willing to put in a good session with your personal trainer. Essentially, get comfortable being uncomfortable. You'll soon find that the hardest thing of all was lacing up those runners or simply getting out the door. 

In an ever growing health conscious world, you just can’t beat expert instruction and knowledge that comes from a qualified and experienced fitness professional. Whether you’re an experienced gym goer or totally new to in person training, having a personal trainer can help you to reach your fitness goals safely, in an enjoyable manner and in a faster time. There are many benefits to personal training, which can be broken down into five key benefits that form the foundation of lasting results and enjoyment.

1. Accountability – While it may be tempting to skip a session after a busy week, or take it easy after a long weekend, a personal trainer will keep you accountable and focused on your end goal. Your personal trainer will motivate and challenge you during your workouts, getting the best out of you in the process. The bottom line is, you are far more likely to stick to, and achieve your fitness goals in the fastest possible time with the help of a personal trainer. 

2. Mental health benefits – The positive mental health benefits of personal training are many and they begin to assert themselves after only a few sessions. Greater energy, optimism, a sense of purpose, increased vitality and more enjoyment in everyday activities are just some of the mental health benefits that come as a result of personal training. 

3. Expert advice and instruction – With so many instructional videos and fitness related content on the internet these days, it is becoming harder to separate the wheat from the chaff. It can become a real minefield, especially for newcomers. That is where in person training really stands apart from the crowd. Your personal trainer will guide you through the right way to do things in a safe manner and help you to become fitter, healthier, and happier. 

4. Helps you to reach your goals – Everyone is different, and everyone has different goals and reasons for having a personal trainer. Your personal trainer understands this and makes each programme and training plan personal to each individual’s current fitness level and goals. Of course, life can get hectic at times, and at ACE we understand that too. That is why we are flexible and always work with you on the best way to achieve your goals. 
 
5. Results – Everyone wants results, and that is where personal training can really help. It is an efficient, effective and enjoyable way of getting fitter, stronger, and ready for whatever life has in store. That is something you can take with you and incorporate in your journey to healthy, active living in the long term and build sustainable habits for life.

I was reminded the other day of a past client who I met at the tail end of last year. David came  looking for a change. Even though he was still a fairly young man, his energy levels and motivation had nosedived, and he was feeling lethargic and despondent. Also add in the fact that he had two young boys to look after and a full time job to show up in, and you can quickly see how things might become very challenging. He realised that he had to make a change somewhere, and this in itself was a massive step in the right direction. He had a compelling reason to get fit and strong. Simply put, he wanted to be a positive male role model for his two boys, which is as good a reason to get in shape as any!

He started with two personal training sessions a week, and this quickly increased to three sessions per week. His progress really accelerated from there, and now several months later he is in a much better place, both physically and mentally. This is very important when you start off in the gym or on the journey of becoming a stronger, heathier, and fitter version of yourself. You need a ‘why’, and a good one at that. You need a reason to show up for your morning personal training session or class when the rain is pelting down, and you’d rather do anything else. This will carry you through the tough times when your motivation is waning, and you’ve gone slightly off course. It could be that you want to be a positive role model for your kids, or that you want to be in great shape for an upcoming wedding or for your upcoming holidays. It could be anything – but it must be compelling.
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Whatever your why is, discuss and share it with your trainer. It is a powerful thing when you have someone in your corner who understands your reason for training. You can work together to adjust, adapt, and overcome any short term obstacles that might hinder your progress, and instead keep you focused on the end goal. You can work towards your goals safe in the knowledge that your trainer has your best interests at heart. That is what personal training is all about. 

Regular strength training (2-3 times per week) has a multitude of health benefits which include increased confidence, physical strength, and overall fitness. This is not to mention the mental health benefits that come as a result of hitting the weights. Strength training can help you manage or even lose weight, and it can increase your metabolism.

There are 5 key benefits to regular strength training which are:
1. Helps maintain muscle tissue – The more muscle tissue we have the stronger we are. The stronger we are, the easier our lives become. Also, it is never too late to start! You can start when you are young, or when you are older, just get started!
2. Increased strength – This is the key benefit as it can be seen in every aspect of our lives. Everyday tasks become easier. Your problems lose a lot of their power in the face of a heavy leg session – trust me!
3. Improved bone health – Especially important as we all grow a little older. Our bone density naturally decreases as we age, and strength training helps to combat this.
4. Helps control and stabilise body fat levels – Did you know that muscle burns three times the number of calories that fat burns! The greater amount of muscle you have, the less fat you will have.
5. Decreases risk of injury – The stronger you are, the less likely you are to pick up an injury or have a fall. Increased strength will allow your body to be more resistant to general aches and pains, alongside more serious injuries.
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More than anything, it will add a different quality to your everyday life, give you more energy and make you feel better. The take home message? Start lifting, pushing, pulling. Start hitting the weights (in a safe manner) and push yourself to improve your lifts week on week, month on month. The results will astound you.

​We are delighted to announce the addition of Paul Carroll as a Personal Trainer coach to the Ace Fit Club team. Paul has had experience in a few gyms and at Personal Training studio. His PT qualifications are from Image Fitness and he has recently completed a degree in Sports & Leisure Management. In his spare time he likes playing golf and tennis, running and working out. Please give Paul a warm welcome when you meet him.

Losing weight very quickly usually results in gaining it back very quickly. We all want results fast and we don’t want to wait days or weeks for it. Too often we want the “quick fix” or the latest “fad” diet that claims quick results.

However, usually the weight went on over time, and for sustainable weight loss, it will take time for it to come off. If you really want to lose fat, build muscle and reshape your body, you can’t rely on a quick fix. You need to focus on the three basics consistently over a period of time:

✔ Calorie deficit
✔ Quality foods (particularly protein)
✔ Lift weights
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If you do this, you will feel better, look better, and the weight is more likely to stay off.

Let’s Keep It Simple (KIS)!
If you want to lose weight, you need to focus on the quantity of calories you eat.
If you want to be healthy, you need to focus on the quality of the calories you eat.
If you want to lose weight and be healthy you should focus on the quantity and quality of the calories you eat.
 
How much you eat will determine whether you lose or gain weight. If you are in a calorie deficit you will lose wight, if you are in a calorie surplus you will gain weight. What you eat in this case might not matter as much. For example you could have burgers and chips every day, and once you are in a calorie deficit you will lose weight. However, the problem arises in that the “quality” of foods like burgers and chips is not great. They are processed calorie dense foods. Thus you may not feel great if you eat these types of food every day. If you want to feel great, you need to eat wholesome quality foods.
Bottom line, If you want to lose weight and be healthy you should focus on the quantity and quality of the food you eat.

​“I’m too busy to workout”!! How often have you heard that, or said it to yourself?

​Question for today!
How much time did you spend on:
Social Media, Netflix, Working out?
 
Did you know the average person spent: 
2 hours and 24 minutes per day on social media in 2020.
PLUS they spent 1 hour and 16 minutes per day on Netflik.
 
They may have spent 2 hours over the course of the week working out/ exercising/ strength training, i.e. 17 minutes per day!
 
Over the course of a year that’s roughly 876 hours a year (37 whole days) on social media, 462 hours a year (19 whole days) on Netflix, compared with only 104 hours (4 whole days) of physical activity.
 
Think about that the next time you hear that little voice at the back of your head saying you are too busy to workout! Shift the pendulum and work out/ exercise/ strength train a bit more, and a little less time on social media/ Netflik! Your body, mind, health and wellbeing will thank you for the switch!