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My Client, Sean Dolan working through an Upper Body Giant set session this past week. A1: Guillotine Press A2: Band Assisted Chins A3: Incline Tricep Press A4: Isometric Hold Semi Sup A5: Seated DB Shoulder Press If you're sick of doing random pesky sessions with no balance and absolutely no sequence and want to develop your body in the right way over a sustainable long period, why not contact the right individual. Do your homework before diving in with a random trainer.

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Evening Snacking The evening comes, you're at home and you've finished your long working day. Now your sitting down to watch TV and you've only had dinner BUT, you are now craving something sweet to fill that gaping urge and you still feel hungry? STOP for one minute as it may not be what you assume. You're most likely dehydrated so stand up, go to the kitchen and get a big bottle of water or a large glass (pint) of water and drink it. If the sweet tooth persists go and brush your teeth slowly as this should eliminate the urge for sweet products

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Progress Update One of my current developing clients. She has commenced privatized training with me since November. After initial reluctance to go the full way she has since gained great momentum. This is a Long term project and not a blitz course to dangerously drop weight. She has increased her 5RM in the bench X 3, her Squat ability has multiplied X5 and her overall knowledge of nutrition and specialized exercises would match that of a new trainer. She continues to decrease overall skin folds more to follow.

Upper Body Finisher Push Hypertrophy A1: Flat Barbell Guillotine Press 3 x 6 (35, 37.5,40) A2: Close Grip Neutral Tricep Press 3 x 12 tempo 4101 A3: Lying DB Tricep Extension 3 x 25 2minute recovery Finisher: Wallstands into fast bear crawls forward and reverse 3 x 1 minute/ 50 seconds/ 30 seconds AJ

Photos from Aindriú Jenkinson Health and Performance's post

Landmark Move! One individual working in correspondence with me since the start of November. Working with me on average 2 days per week. She has undertaken no more than 12 sessions with me. However, she has chased down her goal which is duly still going. Lifelong achievable and maintainable progress rather than 'crash courses' which can devastate the endocrine system. Congratulations to this lady. Consistent non glamorous work does it's due job. Aindriú Jenkinson

Tip Of the Day: WATER Always carry water with you. Whether it be at your bedside, in work, going to a mates house or even on a night out. One of the leading reasons for midday slumps in Irish people is dehydration. That slouched groggy sleepy feeling. So, Drink up!

Homemade Beef Burgers (Made Easy) Take Lean mince from package, split in 1/2 and add Rosemary, Cayenne pepper, garlic granules and a dash of Balsamic vinegar. Roll seasoned mince into shape of rounded burger. Heat pan with 1 tbsp real full fat butter and add burgers to pan. Cool both sides till no red is left inside. Simply add chopped re onion, tomatoes, feta cheese and spinach. Easy, high protein, high vitamin and mineral based meal for any individual and especially on a fat loss journey. 75g Protein Macronutrient base

"January is kind of like a Monday. If you laze about on a monday that sets the precedent for the rest of the week. The same applies to January. Make January a productive hard working month and set the benchmark for the rest of the year"

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BREAKFAST FOR FAT LOSS *For all individuals from your everyday normal person to top level athletes THE best options in my humble opinion is one containing high levels of protein and moderate amounts of fats. Why? Put simply, a high Carbohydrate breakfast will cause a quicker spike in blood sugars i.e. energy levels meaning that we will feel very hungry very soon after breakfast. High Carbohydrate breakfasts also make the body secrete a little hormone known as Serotonin. Serotonin is a hormone that makes people feel satisfied, content BUT in the morning when carbohydrate induced... lethargic, clouded in the mind and groggy. A breakfast high in Protein and moderate fats will cause a much much slower in blood sugars i.e. energy levels meaning we will stay feeling fuller for longer and we will not feel that ‘dip’ and urge to pig out on a croissant half way through the morning. This mix of Protein and Fats will make the body produce a hormone called Acetylcholine which in basic terms ‘stimulates’ the body and brings it from the sleep induced tired wake up state to a fully functioning state as we start our day. The Neurotransmitters which sends waves and signals from the brain to every part of the body is in fully functioning mode once we consume this high protein and fats breakfast.