Offering personal training, online coaching and guidance to anyone looking to make informed choices in Health & Fitness to improve their quality of living.
29/09/2017
In reaching your health and fitness goals nutrition is at least half the battle...you would be doing well to take heed of the following wise words:
I don't often share other people's stuff but this is an absolute belter from the legend ✌🏼🍕
23/08/2017
Osteoporosis is an age related disorder weakened bones lead to an increased risk of breakage.
Unfortunately there are no obvious symptoms which means many people neglect this aspect of their health until they start breaking bones from minor impacts.
Onset can be delayed through a combination of exercise and a healthy diet which includes enough protein, calcium and other minerals and vitamin D3.
With regard to exercise, the best results in reducing its onset/effects are seen in people who lift weights (resistance training).
What exercises can help to give you strong bones? Osteoporosis is not only preventable but treatable with the right diet and appropriate exercise
07/07/2017
Many people starting a new gym programme ask me the same questions about supplements, i.e. protein, vitamins, minerals. The truth of the matter is the vast majority of people can get adequate nutrition through making adjustments to their normal food intake. If you are thinking about using a supplement, consider the following:
Can you make suitable changes to your normal food intake, that should be the priority.
Do you require supplementation? Seek the advice of a healthcare professional; GP/Dietician.
Do research to make sure the product is fit for purpose, i.e. if you have a requirement for protein, don't go taking a creatine supplement.
The supplement industry is not highly regulated; make sure the product contents have been tested and approved by an independent body. If you are an athlete get advice from the correct regulating body.
http://www.nhs.uk/Livewell/Pharmacy/Pages/Body-building-and-sports-supplements-the-dangers.aspx
Bodybuilding and sports supplements - NHS Choices Millions of people take dietary supplements for everything from weight loss to muscle building to anti-ageing. But certain supplements, such as DNP, have been linked to deaths.
Ab wheel roll out. It's a great exercise once done correctly. Before starting crunch your abs tight and as you roll out your abs should resist against lumbar extension.
Stop before the point where you cannot maintain the abdominal contraction and your lower back starts to sag (extend) like the last two reps in the video.
You can use a wall to make the end point of the movement. Gradually increase the range of movement by moving back from the wall over time.
In an age where we can rarely fully switch off, getting adequate quality sleep should be a priority. We can see how tiredness can affect a baby/toddler; adults are no different!! To get quality sleep, make sure:
-your bedroom is a technology and stress free zone
-you have full blackout curtains (especially important in summer)
-get into the habit of winding down before bedtime (this means no
high intensity training too!!)
17/05/2017
A good article by Lyle McDonald on the 3,500 kcal rule. Perfect for anybody looking to shift a bit of fat for the summer and beyond (if you want an accurate understanding of the factors at play)
Key Points:
-The rule holds true, however many people believe it to be false due to their misinterpretation of what the rule represents.
-The energy balance says nothing about changes in weight, only that the long term difference between energy input and expenditure determines the amount of energy stored in the body.
-People confuse water loss with fat loss. Water loss can occur rapidly when an individual starts becoming more active, however it should be stressed that this is just a fluctuation and as water does not contain energy it is not a part of the equation.
-Glycogen stores and lean mass are the other contributors to total weight loss which are affected by changes to energy balance.
-Calorie intakes that have sufficient protein in combination with proper resistance training spare lean body mass, i.e. metabolism is preserved and more fat is lost.
My recommendations:
-Don't just rely on the scales; tape measurements and progress pics better reflect the changes in body composition.
-Use the progress measurements to provide feedback to adjust your plan.
http://www.bodyrecomposition.com/fat-loss/3500-calorie-rule.html/
The 3500 Calorie Rule : Bodyrecomposition In this excerpt from my forthcoming book on women's physiology, training and fat loss I examine the 3500 calorie rule of weight and fat loss.
Just having a bit of fun with some monkey business at the end of my training session 🌴🙉🌴
A good resistance training programme will increase your strength and improve your awareness of how the muscular-skeletal system works. This leads to better coordination in many aspects of movement.
12/05/2017
First article posted on the website. It's definitely worth a look along with the calorie calculator if you are struggling with your weight management goals!!
In the Fight Against Fat the Calorie is King In the Fight Against Fat, the Calorie is King When it comes to getting in shape, nutrition and exercise go hand in hand. It is true to say, ‘You cannot out-train a bad diet’, and on the other…
04/05/2017
The effects of alcohol on increasing lean mass/getting rid of the spare tyre (summary):
-Reduces testosterone and growth hormone production (both needed for growth)
-Causes sub-par performance due to dehydration and detoxification
-Over consumption of calories with few micro-nutrients does little to reduce hunger
Take Action:
-Abstain from alcohol for a period of time or significantly reduce your intake
-Drink water between rounds, before going to bed and when you wake up
-Make sure to get enough sleep
For those looking to reduce stored fat:
- Eat more nutrient rich foods (veggies) while reducing carbohydrate intake prior to your few drinks (allowing for the extra fluid calories) and avoid the late night take-away
Alcohol & Muscles | Onnit Academy Alcohol & Muscles? You may have wondered how detrimental your drinking habits really are on your muscle-building progress.
When the gym is quiet over a holiday weekend... air-stepping is harder than it looks!!
24/04/2017
If you want to try something new but never seem to get around to doing it... don't put it off any longer. Just make a plan and commit to it. Life's too short to let any fear, doubts or other obstacles hold you back. Everyone starts as a beginner... it takes effort and repetition to improve. This applies to everything in life!!
21/04/2017
I'm offering Personal Training in New Element Gym, Milltown (behind Phelan's Pharmacy and a 5 min walk from the Milltown luas stop) and will do my best to answer any questions you may have about getting in shape through good nutrition and effective training. Just send me a message!!