Changing Rooms Personal Training

Here is my client Ruth. Ruth has been training with me since November 2019 and weighing 103kg
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Ruth wasn’t able to lose weight, despite exercising and eating low calories, which normally means gut problems. As your gut is also seen as your second brain, we needed to fix this first. This was done with eating good quality food. After a few weeks, Ruth’s gut was working well, absorbing nutrients from food and she was finally starting to lose weight. Ruth has consistently dropped weight every week for her weigh ins. She trains hard 3 times per week with her friend as a semi private Client with me at the gym (and now from her home online) and is always eager to exercise, push herself, and better herself. With a stressful job and also being a mother, Ruth has done exceptionally well and is a star client, she is also one of the nicest people Iv ever met. Well done Ruth. She now weighs 87.9kg so a total weight loss of 15.1kg -
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If you are like Ruth and Would like some help losing weight, feeling great and looking amazing, then please click on the link in my bio, fill out the form and we can have a chat, free of charge.

So, Iv got in the habit of having a scone with my cappuccino after my morning clients, while bringing Simba on his morning walk.
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Not a clue how many calories are in them but I wouldn’t say they are amazing. They are however amazing tasting. To be fair, Simba eats a good 1/4 but I do enjoy them every morning as I look out to sea.
So why am I telling you this? Well because although it’s not low calorie or packed with protein, is it a “bad food”? Is any food a “bad food”? Or are they just nutrient dense and less dense foods?
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I know with the amount of steps and exercise I’m doing each day, I can eat a scone and not look too bad. If I start feeling a bit watery or not happy with the mid section, I might cut it out, or I might just eat a little less throughout the day.
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Fact is, it’s not just the scone that I like. I like the whole process of walking to get it, the walk back, the fact I can have it with my dog outside, so taking that away, would lead me to feel a little less happy, so rather than do that, I would prefer to eat less food tonight watching tv, as not eating food then isn’t going to make much difference!
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I don’t want to deprive a client of their little treats that they have, but I do show them how to incorporate them into their every day life and still be able to lose weight and keep it off!

http://changingrooms.ie/contact/

If you have been resistance training for a while, using fairly heavy weights in a gym, but with all that is going on, you now are resorting to bands, and light dumbbells, and you are looking to continue growing? Is this possible? -
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No of course it’s not! In order to grow, you need to be adding volume with the weights you have been using which means more sets, weight and reps, so if you have been bench pressing with a heavy weight for 8-12 reps and now your doing light dumbbell presses with press-ups, no you won’t get bigger! However, you may get leaner, more conditioned with a much drier look to the muscle! -
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The whole reason people want to “put on muscle” generally is to look better, but what people don’t understand is by getting more conditioned, tighter and leaner, you will
Look bigger! I’m certainly not going up on the scales but am I looking better than I was 2 months ago? Hell ye! -
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That being said, if you haven’t really trained before or for a while, and you are starting out with bands and/or light dumbbells, will you be able to grow muscle? Yes of course. If it’s heavier and still staying in the hypertrophy rep ranges and your failing at the end of the sets, then yes of course you will, -
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Whether your beef cake, or a newbie, training at home, is beneficial, and it will if done right, get your looking conditioned, with abs and looking good with your top off in time for summer holidays. Just don’t be expecting to come back to the gym after all of this lifting what you were before!

Ok so just to start off, Joe Wicks is a hero. If I had a fraction of the success he’s had, I would be very lucky. The fact that he is now giving his profits to the NHS is amazing.
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So he’s been in the media a good bit lately, so I decided to do a little post, as my educational posts tend not to ever get a lot of likes so maybe this might help 😂
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Joe wicks home workouts are great. Their high energy, high heart rate workouts, and you sweat a lot. This is obviously great, it makes you feel great, and burn calories. I love these kind of workouts every now and again, as they make me sweat and feel great.
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If Sarah and Jenny are doing the same Joe Wicks workout each week. Sarah is very flexible and does lots of yoga. Jenny is overweight and hasn’t exercised in a very long time. When they do a squat jump, Sarah does it great, but Jenny doesn’t have the mobility and flexibility to do it correctly and without being shown and corrected, after doing it week in week out, she now has got pains in her back, and knees and finds it really painful, so she decides to give the workouts a break for a while. Meanwhile Sarah, continues with the workouts and she gets toned and burns lots of calories
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Not everyone can do these basic movements, and while they are great for some people, they are not so great for others. Perhaps Jenny should have focused on mobility, or contracting her quads just stationary for a little bit, then maybe progressed to split squats, and instead of jumping and bounding, focused on something a little safer like walking a couple of times a day,
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While these workouts are amazing and a great tool for people stuck in doors all day, they may not be the best for certain individuals. My advice would be to start off slowly, and if your completely new to exercise, leave out the movements that might be a little complicated to do, or require you to jump and or squat low

Hi, Im looking to use this time wisely and improve how I can help people with their fitness, weight loss, and health. If you get a chance, can you please take this short survey, by clicking on the link below

https://training234732.typeform.com/to/Mj6sgW

It’s the month of home workouts! (Or months)
Everyone seems to be doing them, which is great and is something positive to come out of this worrying period. It’s a tough time but, we are never going to experience something like this again. Yes the office is still giving you work to do at home, your partners breathing is starting to irritate you and the kids used to be so much cuter, when they were at school all day, but at least your at home! -
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Your “me” time is more important now than ever before. If you don’t get out and go for a walk or wash the car on your own, the stress of life’s current situation will really get on top of you leading to arguments you didn’t need to have or yelling that you regret. -
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How good Would it be, to actually finish this period of isolation better off? Imagine being leaner, your suit looking much more fitted, filling out your shirts, and having a hell of a lot more energy. All that you have to do, is give 45 minutes three times a week to a bit of “me” time. Do a workout that you are taken through by a trainer, watching your form, telling you what you need to do, listening to issues you may have and solving those problems, and this is all done from the comfort of your own home and through the magic of the internet (and Zoom). -
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Now is a time you need to be careful of your mental health, make sure lazy habits don’t creep into your schedule, and be healthy. Why not seek a professionals help, to get you looking leaner, feeling fitter, stronger and a lot happier, ready to take on the post pandemic world. -
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If you want to know more about improving your health and fitness over this period, click the link in the bio above.

With having to stay away from gyms, we are now able to watch lots and lots and lots of home workout videos. Which is nice to see. It’s great seeing people being inventive and helping out.
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The issue with home workouts is the majority of the programmes are hiit, which are designed to get your heart pumping fast and quickly. How better to do that, than to recruit your legs and bum. So, we see lots of workouts with squats, burpee, pistols squats, the list goes on. All great exercises if done right. Personal trainers generally for the most part, tend to be fit and coordinated with good mobility, so there for squats, burpees and lunges are great. However, for most people who seek a trainers help, they aren’t. Most people who aren’t seasoned gym goers, do not do any of these movements correctly. When they squat, due to poor hip mobility, non active glutes or tight calves, they put all their weight on their knees and lower back. With body weight workouts, comes high reps and so their knees and back are taking an absolute hammering. As they aren’t performing the exercise the right way, they aren’t recruiting the right muscles which make the exercise great for fat loss, and so aren’t getting the benefit of doing it. Lots of negatives and little to no positives. -
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Not everyone can or should do a squat, a lunge or burpee. Their are many exercises that are probably a lot more beneficial than what you are doing. If you are unsure, rather than spending 4 weeks of home workouts that are getting you no where, except a trip to your physio(when they open) than seek help. Don’t be afraid to ask 🙂🙃
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Pop me a dm if you want to ask anything -
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Being overly focused means you will lose flexibility that keeps you sane, and so, it will make the diet very hard if not impossible to follow long term.
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By not having flexibility with your food choices, you will bounce back and fourth between being rigorously strict and then losing complete control if you eat some thing that’s not on the plan.
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Bodybuilders and fitness models, need to be extremely lean for shoot/competition so they will need to be very strict with their food. If you aren’t one, have no aspirations to be one, and you just want to feel better in a Tshirt, look better in a dress, then don’t eat like fitness models. Focus on a diet that allows you flexibility so you can have wine, nice food every so often.
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By educating yourself or by your coach educating you about foods, you won’t feel like you can’t eat out, or have anything that’s not written down in the plan. Learn how many calories are in your favourite foods, and how you can add them up to make sure you are in your required calories to lose weight.
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Good food/bad food is not an ideal way of viewing foods. I like all foods. I friggin love ice cream and pizza. No they aren’t high in nutrients and might be seen as empty calories but I can’t live without them (sanely anyway) The only way empty calorie or bad foods will be an issue, is if they make up the majority of your daily calories. Rule of thumb, make most of your diet good quality protein, carbs and fats with a little more tasty options to keep you sane and stay on your weight loss journey
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Want to know more about how I can help you achieve your weight loss goals all from the comfort of your own home? Then click the link in my bio.
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