Starting off in weight training for beginners.

Nutrition plans and Macronutrient set up. There is no specific weight loss workout. There is no specific mass gaining workout. There is no specific lean gain workout. It all falls with what you eat, how much you are eating, and how you are distributing your macros. If you don't control this, very little will change. If you are on a mass gaining workout ( heavy weights, low reps ) but are eating like a jockey, you won't put on mass. Just like if you are on a weight loss workout ( high rep, circuits, hiit, whatever ) but are eating like a sumo wrestler you will look like a sumo wrestler. As always I will finish with a quote that I live by regarding training. " You cannot outrain a bad diet ".

Great boxing class today in @rawgymsdublin City Centre. Have beginners coming in every week so I stuck with a tough conditioning class with a few endurance drills. Must be the good weather cos everybody was buzzing in the class. Tho a few were too embarrassed for a photo, blaming their exercise heads. It's why I love my job. Doesn't feel like work at all. Feel free to pop in if you live or work around Sandyford or the city centre. .

Working on them Cuban boxing techniques. " Fighting in the pocket ". Tyre under the bag the stay close. Slips, head movement and faints. All day.

Why do we go to the gym? What's your motivation? ---------------------------------- Some people come to switch off. Some come to switch on. People come because they have fun and enjoy themselves. Some people come seriously and with a single purpose just to train. ---------------------------------- It's a place where people find refuge from home. Unwind after work. Hit the bag for a while. Run on a treadmill. Get away from the kids for a while. Get in shape. Lose weight. Get fitter. Do classes. Thousands of different reasons that bring all these people who would never normally stand under the same roof come together. Whatever the reason, it's a good reason. ---------------------------------- So whatever your reason is, fair play to you for doing it because it sure beats sitting at home or sitting in the pub. And enjoy it while you do it. ---------------------------------- #irishfitness #irishfitfam #gym #gymlife #gymlifestyle #health #life #motivation #dublin #dublinfitfam #strengthandconditioning #strength #boxing #ukfitness #ukfitfam #instafit #fitness #training #trainingday

New Years Fitness Tips. Hopefully may help you in some way. Need help, just ask😉DM or message me.

Range over Reps Little write up on something I think is hugely important and often over looked. It's not only the average joe that is guilty of this, yes some coaches are guilty too. Speaking for myself and what I see in gyms there is probably only 2 in every 10 people in gyms performing full range reps. It's a whole different ball game when you get somebody to do a full rep. You ask them what weight they lift, they tell you, you get them to do their set, 10-12 reps, and just watch. Next set you get them to do it your way, and they fatigue 5 or 6 reps in. Now I'm not saying it's always the case, but honestly, most times it is. On the likes of squats and chest press it is rampant more than any other exercises, sometimes pull ups and chins but generally them two stand out above all else. Too many trainers want to convince their clients they are making so much progress that they let them increase weight before technique and range has been achieved correctly. I've seen it way too many times. It does not make you a bad trainer/coach if you have to keep reinforcing range and technique over weight increase. What does make you a bad coach is allowing your client to progress when deep down you know form is bad and unsafe for them, all because you want them to think they are making fantastic progress. Only after getting to work with some great coaches I realised what was important. I realised that I didn't care if the client didn't leave me sweating to death. What was more important was I knew if I wasn't around I had faith they could train effectively and safely and more important, confidently. And it's a great thing when you are training a client, when they stop short on a rep and straight away know that it doesn't count. I always tell clients that I would rather 4 full range reps over 10 half reps. Don't chase your ego in the gym. You will never catch up with it. Don't try and impress by lifting a weight that's too much for you, because anyone with a trained eye will see right through it. And coaches....think of how confident you are of every client training on their own because essentially that is your job, teaching people how to lift properly. A good coach told me " any trainer can make somebody sweat, but it takes a good coach to make somebody change ". I live by that mantra now. Peace out

Repost!!!

Me and my No1 training partner and No1 partner in crime. In each clip we are either training together or recording each other. I hope it rubs off and she keeps it going as she gets older.

When people say can we do abs? I get asked a lot during training, " Can we do abs? ". It's a question I expect a lot from new clients. Anyone that has trained with me for a while generally wont ask, they just go with what I say, and if we " do abs " then we do abs. If we don't, nothing is said. If someone asks I normally say yeah we will do a bit at the end, by the time the end of a session comes around it's the furthest thing on their mind. -------------------------------------------- I can go weeks without doing any " ab " exercises myself. -------------------------------------------- So here is what I will say to anyone that asks " Can we do abs? " or " How come we don't do abs?". -------------------------------------------- •When you go shopping for food and choose healthy clean food over junk, you just done abs. •When you chose a glass of water over a fizzy drink, you just done abs. •When you said no to dessert at the restaurant, you just done abs. •When I got you deadlifting a challenging weight for 4 sets, you just done abs. •When you squatted that ass so deep dust was on your shorts, you just done abs. •When I made you brace your core ( abs and lower back ) before you lifted, you just done abs. •When you trained with me for 3 days this week doing compound movements properly, you just done abs. •When you took the 30 minutes at night to prep your meals for the following day you probably done the best exercise for your abs right there. Get it out of your head that doing sit ups or crunches is going to flatten out your stomach. It won't!!! #irishfitness #irishfitfam #instafit #instafood #food #compound #movement #dublinfitfam #dublin #ukfitness #ukfitfam #strength #aesthetics #abs #sixpack #6pack #eatright #healthy #healthyeating #fitfam #ink #inkedguys #strengthandconditioning #pt