damonrohan_coach

damonrohan_coach updated their phone number.

Doon Fitness Classes! ⠀
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Hi guys, I'm delighted to be starting outdoor classes at Doon GAA this Monday! (19th July) ⠀
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🕒 The classes will be ongoing on Mondays, Wednesdays and Fridays from 7:00pm-8:00pm (unless notified otherwise). ⠀
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😁 These classes are suitable and welcome to all levels of fitness and ability!  ⠀
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🏋️‍♂️ You'll learn correct exercise form and technique, improve your mobility, strength & conditioning, and I'll be there after each class to help with any questions you might have related to your own goals, training, diet & nutrition! ⠀
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💰 Each class is €5 per person. ⠀
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📩 Just message me to book your spot! 😊 ⠀
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A like and share is hugely appreciated, thanks! 💪💯

Contrast (Hot/Cold) Therapy - The alternating use of thermotherapy (Hot) and cryotherapy (Cold). Contrast therapy has been traditionally used by sport medicine professionals as a way of treating common strains, sprains and bruising of the limbs. More recently it has been used as a recovery tool. ⠀
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I've spoken about this method of recovery before in podcasts and most recently in Training Vlog #2 on my YouTube channel. The simple science behind this recovery method is outlined in greater detail in the "Articles" section (link in bio) of my website on how you can use this method to accelerate your own recovery. ⠀
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Any questions or anything in relation to contrast therapy and/or recovery in general feel free to comment below or DM me! 💯

Intermittent fasting has proven to have benefits relating to improved fat loss and cardiovascular health, better control and stability of blood sugars, and reduced muscle loss. Unlike many fad diets, when applied properly, intermittent fasting can prove to be an extremely useful way of managing calorie intake, hunger, and fat and weight loss. ⠀
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For a guide and insight into how to apply intermittent fasting, check out the full article under the "Articles" link in my bio!

How Hard Should You Be Training to Build Muscle? ⠀
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Are you putting in the effort in your training but not seeing the progress you'd like in terms of building muscle size, strength, and/or definition? ⠀
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Check out the "Articles" link in my bio for a comprehensive guide on how to approach your training so to ensure you can make progress. This article will help you recognise aspects of your training you may not have considered or noticed before, and will save a lot of time and effort in pursuing your muscle building goals from here on out. ⠀
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If you'd like to work with me, a qualified professional, in designing a program based on your goals and suited to your lifestyle, simply drop me a message and we'll take it from there! 📩💯

Dumbbells ⠀
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With lockdowns, the majority of my programming for clients has revolved around improvising and working with the limited equipment available from home. While some are working with no equipment, others have fully kitted home gyms, but for the majority of people, I've noticed most have access to a set of dumbbells - they're affordable, available, don't take up much space, and extremely versatile in working the entire body. ⠀
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You don't need a lot of equipment or a full gym to hit your goals and targets. Whether the goal has been to lose weight and fat, or pack on muscle and size, I've seen and worked with many people over the past year of lockdowns and have watched them make strides in their progress by simply keeping consistent, using only a set of dumbbells (or less). ⠀
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If this is all you have at home, or even if you have no equipment, don't let the excuse of "I'll get back to it when the gyms open up" be the deciding factor in stopping you from starting and/or making any progress. ⠀
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If you'd like to get working together on a plan, simply drop me a message and we'll get started! 📩💯

This week's podcast covers some of the most common questions I've been getting sent in related to health, fitness, and nutrition over the past while. With this lockdown, a lot more people are finding it difficult to stick to a routine and keep somewhat consistent in taking care of their health, fitness, and goals in general. This podcast episode aims to provide a foundation for getting the basics right with the intent of acting as a launching pad to stay consistent and on track towards your goals! ⠀
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Have a listen! If you think anyone else would get use out of this podcast be sure to like, share, and tag! 😁

Delighted to be on board! 🙌💯

Hi all,

We would like to welcome Damon Rohan, who is fulfilling the role of our club's new official personal trainer and nutrition coach. Damon has a depth of knowledge and experience through his qualifications and working with others on sports performance goals, such as working on improving aspects of speed, strength, and power, that transfer over to performance on the pitch, alongside working with people on more general goals related to health and fitness, such as losing weight/fat, building muscle, toning up, improving diet, nutrition and eating habits, and much more!

Damon will be working with our squad looking to improve their ability in terms of fitness and nutrition to prepare for the upcoming season, while also offering his services to all members of the club.

Damon has worked with and is currently working with players and members of the club who have gone on to achieve great results from his programming, coaching, accountability & support, and is currently operating through an online coaching-basis due to COVID and lockdown restrictions. If you'd like to get in touch with him about your goals related to health, fitness and/nutrition, his contact details are provided below:

Email: [email protected]

Website: www.damonrohanfitnessandnutrition.com

Phone no.: 0861248238

Instagram: https://www.instagram.com/damonrohan_coaching/

Facebook: https://m.facebook.com/DamonRohanFitnessandNutrition/

All diets, methods and approaches work for fat and weight loss. Just ensure you're in a calorie deficit! Read below! 👇💯⠀
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The process behind weight and fat loss has long been overcomplicated by much of the fitness industry. This is usually done with the intent to benefit the bank accounts of whoever is selling you their "plan", "fat loss hack", *insert buzz words here*, the list goes on. ⠀
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I mean, in practicality, if someone doesn't teach you how to work for yourself (i.e. with food and calories for your goals), you're likely to always depend on that person for your results.⠀
"Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime." ⠀
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Whoever you to decide to work with to help you towards your weight or fat loss goal, ensure they can explain the basics of energy balance in the body and how calories work (More energy/calories in than out = weight gain. More energy/calories out than in = weight loss). If they can't explain these basics, you're likely dealing with someone who is either under-qualified and/or just looking to take your money while they dripfeed you results that you won't be able to sustain on your own as you weren't provided with the knowledge on how to do so.⠀
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While there are many approaches to dieting, some mentioned in the infographic above, none of them will work for weight/fat loss unless you eat less calories/energy than your body is using on a consistent basis.⠀
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How do you find out how much calories your body is using daily? Use the Harris Benedict formula or a TDEE calculator (both can be found on Google) and that will roughly calculate your maintenance calories (daily calorie usage to maintain your weight). From there, eat about 200-400 calories below your maintenance calories on a consistent basis, weigh yourself a few times per week to see if you're losing weight. If not, consider lowering your calories a bit more, or preferably, adding in an exercise routine to complement your hard work in dieting.

Ticking off the the first month of 2021! ✅😄 ⠀
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January can be either a great month for some, or a tough one for others. Often a month to start fresh, but getting the ball rolling is the hardest part. I count myself very fortunate to have hit the ground running this year with a few projects I'm excited to share starting next month! 🗓 ⠀⠀
Upon reflection, how did you find your January? Did you set ambitious goals? New year's resolutions? If so, how did you do? Have you exceeded expectations or underperformed? ⠀
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If you've done well, more power to you! Keep up the awesome work! However, there's also many people who have found the past month a time of stress and overwhelm and things don't always go to plan. Here, my best advice is to focus on getting the basics right: ⠀
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👉 Get your daily step count in (it can be 1,000 or 10,000 - anything. Just make the effort to get moving, after that, you can consider adding in an exercise/training routine) ⠀
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👉 Pay attention to your diet (it doesn't need to be perfect, but make an effort to eat more whole, nutritious foods as often as possible - they give back hugely to your mental and physical health) ⠀
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👉 Focus on sleep and sleep quality⠀
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👉 Reduce screen and social media time (hint: make more time for you!) ⠀
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👉 Put yourself first! (all of the above are good ideas, but if you're miserable trying to keep up with them, take a step back and assess how much you can realistically do at a decent level of quality, when you've set a solid foundation you can always take bigger steps from there)

Setting Goals 2021⠀
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I've noticed a common theme nowadays with the real struggle for motivation towards goals, I get it - it's yet another lockdown, the optimism and temporary boost of motivation for a lot of New Year's resolutions is well and truly fading for many right around now, and January's a wet and cold month to get most things done anyway - but these are just poor excuses really.⠀
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To stay on track, set goals bigger than yourself. Choose something bold that'll actually make you question your ability - it can be scary, but that's growth. ⠀
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Get specific about what you want so you'll know when you've reached it. Don't say "I want to lose weight" or "I want to build muscle and get leaner" - we'd all like those things, but when exactly will you know that you'll be satisfied with your progress? These are just health and fitness examples but you don't have to narrow the scope of what you want to achieve to those parameters, it can be anything you want, but get specific.⠀
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Set an exact number, a time frame - something black or white, no grey area - the point where you know when rubber meets road that defines your success or failure in that goal.⠀
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Things are understandably very challenging nowadays, but there's always going to be challenges - seek opportunity.⠀
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To give a bit of context on the photo here, this is the work-space where I've gotten most things done over the past year.⠀
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Ideally, I'd have liked to spend more time on the gym floor working with clients in-person, but with how the year and restrictions have gone that of course wasn't available. That said, being pushed outside my comfort zone and having to improvise has opened up opportunities that I'd have likely missed or not taken otherwise - a "close a door to open a window" type of thing.⠀
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Take the time to sit down and figure out exactly what you want, and, like magic, opportunity will present itself everywhere around you because you know exactly what you're meant to be looking out for.

Hey guys, so with restrictions tightening again and gyms closing and becoming unavailable, the next few weeks/months will be a big challenge for all of us and our health & fitness. However, I've made a program designed for anyone looking to maintain and build towards their New Year's goals despite this with my Healthy & Toned from Home Program! 😄⠀
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This program is designed for anyone who doesn't have access to a gym, is stuck at home, or would just like to keep fit, healthy, and motivated towards their goals! ⠀
This program includes a full personal coaching experience with your own personalised training plan suited to your goals along with new workout videos sent to you every week, you'll also be getting nutrition and diet advice along with easy-to-make, healthy recipes, and on top of all of that you'll have 24/7 support from me, so you can message me any time with any questions or anything you're unsure about, along with weekly check-ins to help keep you accountable, motivated, and on-track towards your goals! 😁 I'm also giving an additional 20% off for the first 10 people to sign up, and one program COMPLETELY FREE! All you have to do is like this post, share it on your story and tag me! So if you're looking to take action towards your health and fitness in 2021, now is the time! Just get in touch with me for more details and if you'd like to sign up just check out the link in my bio! Stay tuned, and I look forward to working with some of you very soon! 💪😃

It's almost Christmas! 🎅🎄⠀
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I'm not going to harp on about diets, calories and exercise this time of year, there's a place for it, but I don't believe it should be anyone's priority around the holidays.⠀
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For a lot of us, especially those with health and fitness goals, things like eating and drinking around Christmas can be a cause for unease as, naturally, we don't want to undo our hard-earned results.⠀
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To this I'll say please don't be that person to yourself.⠀
Things like dieting and exercise are always there, but having good food, drinks, and fun with family and friends isn't.⠀
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A week or two of letting loose isn't going to undo all your hard work. If anything, enjoying yourself and taking a nice break will give you fresh energy to bring into your goals for 2021, so enjoy yourself!⠀
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And with the tough year we've had, getting to treat yourself and celebrate the good times is a must. So give yourself that break.⠀
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Don't count calories, don't look at the scales. If you'd like to, do a bit of walking every day if it makes you feel good (and make sure to get plenty of water in to combat the hangovers! 😉).

Suffering lower back pain?⠀
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Woke up with lower back pain this morning (from poor sleep position I'd say) and just decided to record the stretches I use to alleviate the pain when this occurs if anyone else could use out of them.⠀
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If you like this type of content be sure to like, share & save! 💯 ⠀
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1. Bar/Door Frame Hangs⠀
How to: Hold onto a pull up bar (or door frame if you have no access to a bar), keep your toes touching the floor if possible and bend your knees to allow for the lower back and abdominal region to relax. Continue breathing while allowing your pelvis to drop. Hold for 30-60 seconds. Repeat 2-3 times.⠀
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Benefit: Reduces compression on the spine, helping to alleviate pressure on spine's discs.⠀
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2. Cat/Cow pose⠀
How to: Start on your hands and knees with your shoulders, placing your hands beneath your shoulders and knees beneath your hips. Start with a neutral spine (straight, not overly flexed or extended). Begin by taking a deep breath in, look up towards the ceiling and push your belly down so your lower back is bending. Next, breathe out, whilst breathing out drop your head down and lift your back up as much as you can (I like to imagine a string being pulled on my back from the ceiling to help visualise how to do the movement). Focus on breath and moving slowly more so than just going through the motions. Repeat 5-10 times.⠀
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Benefit: Causes movement throughout the back, helping the back's muscles to contract and relax - improving blood flow and helping to reduce inflammation.⠀
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3. Hip & Glute Stretch⠀
How to: While seated, place one leg/ankle on top of the opposite knee, hold your shin with both hands, then use your elbow to push the knee down. Leaning forward will increase the stretch (hip-focused.⠀
After this, grab your knee and lift it up and over the other knee, pulling it across (glute-focused). Alternate between each stretch for about 20 seconds each, repeating 2-3 times.⠀
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Benefit: Helps to alleviate tightness in glutes and hips, reducing pressure on the lower back.

No gym? No problem.⠀
Bulgarian Split Squats are one of the most simple, yet effective no-equipment lower body exercises to add to any home workout.⠀
When done correctly, Bulgarian Split Squats effectively work and activate much of the leg's major muscle groups (Quads, Hamstrings, Glutes, and Calves) along with the core and abs to help maintain balance.⠀
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If you're tired of regular squats and lunge exercises and looking for a bigger challenge for lower body, give these a try!⠀
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* The first video is a more quad-focused split squat as you allow your knee to go forward and keep your torso upright.⠀
* The second video is a more hip/glutes/hamstrings-focused version as you keep your shin vertical and angle your torso forward.⠀
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Set up?⠀
* Use any chair/couch/flat surface that is about knee-high to keep your rear foot elevated.⠀
* From there, set up from the bottom first - meaning to kneel down on the floor and then adjust your foot to a place that feels comfortable.⠀
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How to?⠀
* After setting up, get into a forward lunge position with your torso upright, core braced and hips square to the body with your rear foot elevated. Your leading leg should be about half a metre in front of the bench/couch/chair/elevated surface.⠀
* Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.⠀
* Drive up through your front heel back to the starting position.⠀
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If you liked this exercise guide be sure to give it a like and share to anyone you feel will get use out of it!⠀
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Who would've guessed?! 🤷‍♂️😅⠀
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When working with clients on diet & nutrition I try to take as simple of an approach as necessary - if you keep your calories in line with your goals and get enough protein in, practicing that consistently will generally have most other things fall into place.⠀
After that, the more you can include clean, whole, healthy foods in your diet, the more likely you are to get a better quality of results! 🎯⠀
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It's nothing new in saying that making the habit of reaching for minimally-processed foods will typically set you up better in giving your body the nutrients and energy it needs to perform - keeping you physically & mentally sharp towards achieving your goals. 🎯⠀
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I have nothing against processed foods, I love them and I encourage everyone to have them in moderation - have fun with your diet! 🍕🍏🍔⚖⠀
But it's helpful to be able to recognise when processed foods are getting the better of you and your goals, and if they're doing that to your own detriment more often than not, it might be time to assess what you need to prioritise more of. ⠀
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Here's a quick thought exercise to try for any goal you might have at the moment - the more ambitious the goal the better.⠀
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Think of any goal you're pursuing at the moment, be it health and fitness-related, career, relationships - anything. ⠀
Ask yourself "if I was to fail at this goal, why would that happen?" ⠀
Write down all of the reasons you can think of that could stop you from being able to achieve that goal (e.g. lack of confidence/self-belief, poor support system from family and friends, unsure if you have the ability or time to get there, etc.).⠀
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This thought exercise helps you in becoming more aware of all the possible obstacles and self-limiting belief you could face over the next while towards pursuing that goal. Being able to recognise them for what they are and still going through with pursuing your goal builds up a lot of necessary clarity and mental toughness that's going to help in you pushing past those barriers to reach your goal regardless. ⠀
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It's easy to focus on wanting the goal and liking the idea of it, but making progress towards it won't always be easy as life gets in the way often, recognising this as part of the process will give you the ability to reach and achieve what you set out for yourself despite these challenges and adversities. ⠀
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Just finished re-reading "The Obstacle is the Way" by Ryan Holiday. ⠀
It's definitely in the top 5 best books I've read and keep coming back to - short, effective, and plenty of practical info and knowledge! ⠀
I've recommended this book many times to anyone pursuing ambitious goals to help them along, as it's done so for me, and if you feel in need of some help with that I recommend giving it a read! ⠀
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I'll elaborate here on my top 3 highlights learned from this time reading:⠀
* To be physically and mentally tight? That's called anxiety. It doesn't work. Eventually we snap. But physical looseness combined with mental restraint? That is powerful. It's a power that overcomes obstacles and opponents. It's maddening to them, like we aren't even trying, like we've tuned out the world. Like we're immune to external stressors and limitations on the march towards our goals. Because we are.⠀
* The goal is: Not: I'm okay with this. Not: I think I feel good about this. But: I feel great about it. Because if it happened, then it was meant to happen, and I am glad that it did when it did. I am meant to make the best of it. ⠀
* The great law of nature is that it never stops. There is no end. Just when you think you've successfully navigated one obstacle, another emerges. But that's what keeps life interesting. And that's what creates opportunities. Life is a process of breaking through these impediments. Each time, you'll learn something. Each time, you'll develop strength, wisdom, and perspective. Each time, a little more of the competition falls away. Until all that's left is you: the best version of you.⠀
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It's not groundbreaking in saying learning resources like books, podcasts, videos and mentors are hugely important in getting you to the next level of your journey in whatever goal you decide to pursue, but only if you put into practice what you learn. Doing so creates more self-belief and integrity as time goes on, and being able to recognise that no one goal has a set end, but rather is another step along the journey helps keep things interesting, constantly moving, and improving!

SIMPLE FAT-LOSS TIP! 👇⠀
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Don't keep unhealthy snack foods in bulk in the house! ⠀
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Am I being blunt? Maybe a little, but it's a simple and very practical approach to stop yourself from eating extra calories needlessly. A lot of the difficulty behind getting results in fat-loss comes down to things like boredom eating and reaching for something quick and convenient - usually a bag of crisps, packet of biscuits, or a chocolate bar multi-pack we have in the press, you know "the press", the one we all have in our house stashed with junk foods we often reach for. We sit down and have one, one leads to two, two to three... You get the picture! ⠀
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Instead, next time replace those junk foods with plenty of fruit and veg and/or healthier alternatives, not as exciting? Yes. Will it get you results? Also yes.⠀
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Now don't get me wrong. You can still buy little treats for yourself, but I advise doing this when you actually desire them, buy a single chocolate bar/bag of crisps/whatever you like the next time you're at the shop or on your way home from work/college instead of eating half of the multi-pack in the press every evening you feel a bit peckish, or better yet, stop buying multi-packs if you know they get the better of you and your goals - prevention is better than cure. ⠀
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Out of reach, out of sight, out of mind.⠀
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Fat and weight loss can be fairly unspectacular in that it can often come down to the little decisions we make in our day-to-day that lead to the big results. Do your best to set yourself up well and the results will follow one small habit change at a time.

Recipe - Red Berry Smoothie Bowl! 🍓🍇🫐😋⠀⠀
Have a go at this delicious recipe from my healthy & nutritious recipes e-book (comes with every plan & program)! 😁🍴⠀⠀
Recipe & nutrition facts are available in a higher image quality under the "Recipes" section in my bio! 🔗⠀⠀
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