We have all read or seen pretty explosive 'debunking' nutrition articles. Often trying to take down common nutrition strategies. Examples include: 'Coconut oil has been shown to increase risk of Cardiovascular disease' Well here's what they don't tell the public- The media love to pick a food or activity that the general public are fond of. By choosing something we have an everyday attachment to they can cause a stir. Often, the studies used are very poorly carried out studies which can have biased opinion due to lobbying OR they are not showing any CAUSATION (direct effect) but CORRELATION (taking two things and comparing trends). I am going to show you how we can correlate absolutely any data we want to make bullshit claims and link two completely unrelated things. SEE BELOW! Yes, correlation does not mean causation! So weigh up the data, the studies and all sides before believing the big media outlets on nutrition! :) TEAMPROFORM

WHAT'S THE BEST DIET!? This is a question that has plagued the health and fitness industry for decades! Now I would like to preface that I am talking in terms of obtaining body composition goals. The most important factor for long term success in terms of body composition is adherence! Most people tend to think they are guaranteed to get leaner if they just eat 'clean foods' without any measuring of total caloric intake or portion control. But having an understanding of our caloric requirements and how much we are taking in is key! Some people demonize certain foods (i.e. bread) or entire food groups!! (carbs) but there is no one food to blame for excessive weight gain. The energy balance has been off for some time, and that is the ultimate determining factor in body fat accrual. Many dieters have the best of intentions when undertaking lifestyle changes but what we have to realize is this; changing ones lifestyle habits that they have maintained for 10+ years or so is not easy!! It may require for you to meet somewhere in the middle, if you value your social life you don't have to give that up completely. You most likely should strike a balance to where your intake of alcohol, food out etc is lessened rather than completely ruled out. These things can be factored in to a balanced diet and lifestyle and for the average Joe looking to just get leaner and fit, having balance and maintaining some sense of 'normal' will allow him to have on going success! So lets focus on baby steps to change rather than leaps of faith! Small changes over time will ultimately lead to behavioral change and happiness! :D #teamproform

Proform PT would like to wish all our clients taking part in Tough Mudder 2017 the very best of luck! You have all trained so hard for this and we hope you all enjoy every minute of it!! :D #toughmudder #teamproform

Planning for successfully hitting your fitness goals: All too often people looking to achieve anything jump into the process blind without knowing what their end goal really is or how to make it achievable in a given time frame. The truth is many approach their fitness goals with an A>B vision, often forgetting about C (which is the long term goal or lifestlye). Having this approach is generally what leads many to end up back right where they started! A>B is a given time frame (say an 8 week diet for example) but C is the unknown, it's the maintenance of that lifestyle or the upkeep of that goal. To be successful in your fitness goals it is essential to macro and micro manage all aspects involved. Break your goals up into attainable, achievable and realistic portions until you reach the end product. Once the end product is reached it is important that there is a plan for C. How will I maintain what I achieved or how will I manage it going ahead. A little planning goes a long way! :D I hope all of you who have aspirations and goals and can use this model to further your own success!!! #teamproform

Our functional training area on the top floor of Proform PT Sligo! :) trx,astro track and prowler,battle ropes,dumbbells 1-50kg, cardio equipment and lots more!! Whatever your goals, we have the equipment, experience and expertise to help you get there!! Male and Female trainers available also. Proformireland@gmail.com 083-8560542

Just some of our new equipment on the lower floor of Proform PT Sligo. We are constantly striving to provide the highest quality experience to our clients and proud to be one of the best equipped Private Personal Training gyms in the country! CALL 083-8560542 OR EMAIL: proformireland@gmail.com to arrange a FREE consultation with one of our highly experienced trainers.

Many of us have hectic busy lives and can find it hard to devote significant time to an organized exercise regimen. BUT WHAT IF I TOLD YOU THAT YOU DON'T NEED TO ALWAYS BE STUCK IN A GYM TO BURN BODY FAT!? The human body is capable of burning energy in more than one way! There are 3 modalities of energy consumption. We must consider all 3 when trying to figure out how many calories we consume each day if our goal is either weight maintenance (calories in vs. calories out are even) or weight loss (more calories expended than consumed). 1) Basal Metabolic rate (BMR): is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles. 2) Thermic effect of food (TEF): is the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage.A commonly used estimate of the thermic effect of food is about 10% of one's caloric intake, though the effect varies substantially for different food components. For example, dietary fat is very easy to process and has very little thermic effect, while protein is hard to process and has a much larger thermic effect. 3) Non-exercise activity thermogenisis (NEAT): is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing house work, and fidgeting. Even trivial physical activities increase metabolic rate substantially and it is the cumulative impact of a these small actions that culminate in an individual's daily NEAT. It is, therefore, not surprising that NEAT explains a vast majority of an individual's non-resting energy needs. The best thing you can do for yourself is spend a bit longer each day moving! Walk to the shops, take the stairs, walk the dog, do some gardening :) All these small actions in the long term will help regulate body weight and help improve your health! I recommend getting a step tracking app on your phone and setting realistic goals daily and weekly to help you move more https://tdeecalculator.net/ TEAMPROFORM proformireland@gmail.com

Take a look inside Proform PT :)

transform your training!! Flash sale on all training programs available for just 24 hours from Monday15th May!! Email proformireland@gmail.com or message us on Facebook for further details and payment options

Abs circuit with Proform PT Coach Dervla TRX, Mat, Bench and Decline Bench exercises focusing on rotational, contractile and stability movements. 2 rounds of this circuit-give it a try! Some of our clients have already taken on the challenge 😁💪🏻 #TeamProform

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At Proform PT we are huge fans of high intensity cardio for optimising cardiovascular capacity, fat burning, metabolic upregulation and strength building! We are big believers in tabata training for cardio. Heres a bit of info on tabata :) The History of Tabata Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent. In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems. The Tabata Program Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows: Workout hard for 20 seconds Rest for 10 seconds Complete 8 rounds You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. An example of a Tabata workout looks like this: Kettlebell swings (4 minutes) Squat jumps (4 minutes) Burpees (4 minutes) Mountain Climbers (4 minutes) Start with kettlebell swings. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute. Next, move on to squat jumps and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers. Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.

Tastiest and quickest meal ever to prep! Spicy turkey chilli: lean turk mince,tin of chopped tomatoes,jalapenos,bell peppers. With whole grain rice added afterwards. #teamproform #mealprep #nutrition #gym #fitness #lifting #gym #irishfitfam #sligofitfam #nutritionist #spicy #food #bodybuilding #instafit #gains #diet

Where we try to change people's lives! Health,performance,confidence and physique goals are what we aim to change here @proformptireland and I am truly greatful to get to do what I love for a living everyday!! I think the key to our success has been in our approach!! Putting the client first over monetary gain! Giving them a private space to feel comfortable and treating them right! Just high end coaching with a personal touch!! Proformireland@gmail.com Private 1-1 available in Sligo Online coaching services available nation wide! :D #personaltraining #sligofitfam #irishfitfam #fitness #diet #cardio #Sligo #health #progress #motivation #likeforlike #instafit #spring #nutrition #personaltrainer #gym

When you're motivation is now on a high after a few months of low with training! I can't sleep-itching to get back training and cannot wait to prep in June. A very unproductive offseason with focusing solely on the re locations of my business, but one thing at a time. Need to make sure I will have made the improvements for the category I want to do. I will be focusing on bringing in strong conditioning in the lower body for this category. Currently 7kg above stage weight which I'm ok with as weight only increased the last month and I haven't been in a deficit since October. #lifting #teamproform #muscle #abs #ifbbwellness #instafit #ifbb #bodybuilding #fit #fitspo #fitfam #figure #fitness #fitnessmodel #fitnessmotivation #nutrition #diet #legs #legday #like4like #workout #exercise #weightloss #weightlifting #girlswholift #leggings #selfie #physique

My favourite training day 😍😍😍what's yours? . . #TeamProform #Sligo #sligofitfam #fit #fitfam #fitspo #gym #mug#weightloss #weightlifting #diet #hiit #healthy #likeforlike #health #training #personaltrainer #personaltraining #gymlife #private

It's the little things! This dark chocolate is amazing -a must try !! . . #treat #chocolate #darkchocolate #lindt #nutrition #happy #health #healthy #TeamProform #workout #like4like #personaltrainer #personaltraining #sligofitfam #fitspo #fitfam #fitness #fit #delicious #work #online #onlinecoaching #squat #sligofitfam

@proformptireland top floor 💪🏻 where our dumbbell and Hiit works takes place! Ground floor is where our weight machines for every muscle group is found! Are you up for the challenge? Contact proformireland@gmail.com today for further details! . . #training #TeamProform #hiit #cardio #diet #fatloss #weightloss #weightlifting #happy #healthy #health #fit #fitfam #fitspo #fitness #figure #like4like #personaltrainer #personaltraining #gym #Sligo #sligofitfam

Simple but delicious -healthy omega 3 oils and plenty of micronutrients! You're health is your wealth . #teamproform . . #nutrition #cleaneating #eat #goodfood #instafit #instafood #protein #carbs #health #healthy #fit #fitfam #fitspo #like4like #dedication #delicious #diet #offseason #personaltrainer #personaltraining #workout #exercise #Sligo #sligofitfam

Team work makes the dream work 💪🏻⭐️💜#teamproform . . #personaltrainer #personaltraining #private #gym #fit #fitness #fitspo #fitfam #fitnessmotivation #fitgirl #motivation #dedication #exercise #like4like #gymrat #gymlife #health #healthy #getfit #bodybuilding #selfie #abs #legs #Sligo #sligofitfam

Treat yo self it's Friday :) shiney New watch to remind me time is precious and we all have time but it's how we spend it that determines our happiness :) #tgif #watchesofinstagram #watches #gym #personaltrainer #irishfitfam #sligofitfam #fitness #treatyourself #Friday #lifting #progress

100g oats, 60g whey, 20g natural peanut butter. Because when you out train the competition you get a post workout calorie bomb!! ;) #offseason #postworkout #legday #macros #nutrition #irishfitfam #fitspo #bodybuilding #gym #gains #lifting #like4like #likeforlike #diet #squats #instafit #sligofitfam #personaltrainer

Week 14 offseason has begun 😊👌🏻💪🏻 5kgs above stage weight and been like that for the past 3weeks so I think my weight will hopefully stay around here for the next few months. Sitting at 65.4kg (was 60.5kg stage weight). Nice layer of bodyfat -photo taken after meal 4 and plenty of fluids and offseason goodness 🐷😂 . . #healthyfood #curves #weights #trainhard #training #teamproform #bodybuilding #gymrat #gym #gymtime #ifbb #fit #fitnessmodel #fitness #fitgirl #figure #like4like #selfie #fitchick #health #healthy #iifym #nutrition #instafit

Started today on the year long advanced coaching academy from Phil Learney and the course content is amazing!! Business acumen, advanced physiology, nutrition strategies, psychology, practical training applications and tons more! It's not enough to just be a personal trainer!! Enhancing your knowledge and professional skills are essential to keep delivering quality service to your clients! Invest in yourself! :D #personaltrainer #fitness #gym #aca #irishfitfam #lifting #bodybuilding #macros #nutrition #education #selfimprovement #entrepreneur #fitspo #progress

Week 14 post stage it is now -I think? Anyways... currently on average 4.5kgs up from stage weight and maintaining that the past few weeks so hoping to keep it below 6 before I start prep in June..original plan of 5 went out the window 😂🐷😊💪🏻 . #teamproform #bodybuilding #abs #selfie #fit #fitness #instafit #fitnessmodel #diet #workout #exercise #gym #gymlife #fitlife #fitfam #fitspo #pose #personaltrainer #weights #nutrition #iifym #cleaneating #repost #curves #motivation #dedication #healthy

It's Monday and we are ready to start the new week getting one step closer towards our goals! For enquiries about personal training or online cue hung contact proformireland@gmail.com today 💪🏻 #teamproform #fitlife #fitgirl #fitnessmodel #cardio #diet #weights #training #gym #gymlife #transformation #personaltraining #personaltrainer #health #health #follow #shredded #abs #legday #fitfam #fitspo #fit #fitness #workout #nutrition #exercise

Week 11 post show😊😊😊 #abs gone and nice #healthy layer of fat covering my entire body for the next few months-5.5months til prep begins again 🙌🏻🐷😎 #fitlife #fitnessmodel #fitgirl #gymtime #gym #gymrat #gymtime #fitness #fit #diet #offseason #iifym #teamproform #like4like #muscle #fitfam #fitspo #instafit #igfitness #bodybuilding #physique #figure