Tullamore Hot Yoga

As detailed below we're adding a Wed morning class and a Wed eve class to our Hot Yoga schedule starting this Wed.

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Traits of the successful. We get Great Results. We get Mediocre Results. And we get people going backwards. That's the reality unfortunately. For every one person getting Great Results we have plenty that fall into each of the other categories. We wouldn't be great coaches if we didn't see some patterns though, would we? Here are some things that we have picked up on during the past few years from some of our success stories; ✔ They are Consistent* ✔ They take responsibility for their current situation. ✔ They make themselves accountable (to us/training partner etc) ✔ They log their training sessions ✔ They log their food intake** ✔ They actually (like really) want to help themselves*** *This trumps EVERYTHING. I mean EVERYTHING. Get consistent with training. Get consistent with diet. (Consistently good that is :) ) **For some people this isn't necessary. For MOST, it absolutely is necessary. If you're trying to lose weight and it's not shifting; track your damn calorie intake. (links to point No. 2; Accountability) I read a clever analogy recently; if you've got a few speeding tickets, it might be time to actually look at your speedometer! Same applies here! ***A LOT of people think they want to help themselves. Most don't! Be honest with yourself at least. Don't start anything until you decide (REALLY DECIDE) that it pains you more to stay the way you are than to train a few times a week and make some big changes to your lifestyle. You'll thank me for this advice. If you try halfheartedly and fail, it'll be just another failed attempt. Destroying your faith in the methods that actually will help you!

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Stuck for time in the gym? Why not use a HIT (NOT HIIT) protocol? What is it? Popularised in the 70’s, 80’s & 90’s by bodybuilders and some clever people trying to make money, HIT is a VERY time effective way of getting some strength work done in the gym. It should take about 15-30 mins. How do I do it? You train one exercise for each body part to failure! You select a weight that you can lift roughly 8-20 reps on the given exercise. (Varies depending on whose approach you follow) Do one single set to failure and move to the next exercise. (Good idea to leave 1 rep in the tank for safety) So your workout could look like this… Bench press: 1 Set to failure Squat: 1 Set to failure Row: 1 Set to failure Cable Pull thru: 1 Set to failure Biceps Curl: 1 Set to failure Dips: 1 Set to failure There are countless different session set ups. You can super set some of the work to fit more in. You could deviate slightly from the protocol and add in some drop-sets. You can add tempo work; think lowering the weight slowly. Pros: ✔Very time efficient ✔Investment V’s Return is very high. (One study suggested that 1 single set is enough to give you >50% benefit in strength & size) Cons: ✘Training to failure every day is not advisable or sustainable. ✘Multiple sets are more effective at building both strength & muscle size. *They guy in the photo is Mike Mentzer and he was a big advocate of HIT **He won a Mr. Olympia (Heavyweight) title in 1979 and in my humble opinion, he didn't use a HIT Protocol ***No amount of HIT will grow you a moustache that impressive

Photos from The Strength & Conditioning Centre - Tullamore's post

WEIGHT-LOSS IS NOT LINEAR! Here is some data we have in the gym of some real world weight-loss. At a first glance (at Pic No. 1) it's pretty unimpressive. The Body weight seems to have plateaued, dropped a little and even rebounded, all in the space of about a week. Training sessions were still happening and dietary adherence was well above the average of what we typically see. We could hypothesize as to why this plateau happened but that's for another post. What did we do when this happened? NOTHING DIFFERENT. We stuck with the plan. We trained. We ate the volume and types of foods we were supposed to and kept a positive attitude. Why did we not change anything? Because we have faith in the process. We follow the principles of any successful weight-loss intervention and we know they do not always work in a linear fashion. What happened? We continued to lose weight in less than a week. Have a look at the first pic again and then have a look at Pic. 2. This is real world data and this is how sustainable weight-loss occurs. Not in a linear fashion (i.e 2 kg per week), but in a (sometimes) undulating fashion, but trending downwards over time. What happens acutely (1/2/3 days) is of little significance*, but what happens over extended periods of time (1/2/3 weeks) does matter. If today has been one bad day, this can be negated by an excellent day tomorrow. *Consistency seems to be key. One day blip; OK. 3 out of 5 days blips: Not OK. Some context: Total weight lost: 26.8 kg Time invested: 12 weeks (48 training sessions) This is weight lost forever. The client is now armed with the tools to further the progress by themselves if they so wished. No nonsense. No detoxes, no "fat-burning workouts", no diet pills, Consistent hard work and willing to change lifestyle habits

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Some long forgotten Training Variables. (A 90 second read of some sage advice in regard to training) We have to take into account many variables (training & non training) when designing programmes for you guys. Typically; training age is considered. Then a look into what kind of frequency/volume/intensity is best suited to the individual and their goals. This is what is expected of us as coaches, and the good news is; we absolutely love it! There are some other variables that we cannot control though. This is the point at which the individual in question has to bring something to the table. Such variables include Motivation, Patience & Graft. (There are piles others but we don't have all day) Motivation: I read a clever quote somewhere that went something like this "there will be no change until the pain of staying the same outweighs the pain of change".(paraphrased terribly no doubt) Basically; until you decide that you want to change, and commit to that decision, there will be no significant progress made. Patience: It will not happen overnight. When you accept that; great things happen. It may have taken you 1/2/5/10 years to find yourself in your current state. Why on earth would it be rational to think that a quick detox and 4 weeks of training is enough to fix it? Depending where your starting point is, 6/9/12 months is more likely a more valid time-frame. Accept that this is not the case and get stuck in. Get consistent and TRUST THE PROCESS (please don't program hop or start following tips from a celeb on Instagram). Graft: Get your routine set up. Not just your gym routine; your daily/weekly routine. This is the hardest part of 'grafting'. Going to the gym for 3 X 1hr sessions is a the easier part in my opinion. Dedicating a time slot to prep food 1/2/3 times a week is more difficult. Taking your fish oil/Vit D supplement every day. Going to bed by a certain time. Leaving the phone down an hour before bed-time. subbing healthier options into the diet for less healthy options. These and countless other 'small' things make up the graft. Consistency trumps ALL! The process does not need to consume you. But it does warrant more than a little attention. Honestly; if it's your first stab (or first in a long time) at some type of consistent exercise, the problem will not lie with sets/reps/rest periods. It will lie with those subconscious habits that you have grown so accustomed to over time. Late nights, smoking, excessive drinking, mindless eating etc.

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*** STRENGTH CAMP 5.0, LAST FEW PLACES *** Hey guys, our Strength Camp is almost full again but we do have a couple of spots still left. For those interested just have a quick read below and get in touch ! Starting Monday week (January 16th) we'll be will be delivering our first 6 Week Strength Camp of the New Year. Want to become the strongest version of yourself? Tired of training and not seeing any results? Want to break through that plateau you’ve been at for 3 months? Want to improve body composition, look & feel better? Want to improve sleep and increase energy levels? If you answered YES to any of the above questions, then this Strength Camp is the answer. We will provide you with the means of getting to your physical peak! You will be challenged and pushed out of your comfort zone, but you will stand triumphant at the end of your six week camp. We'll provide you with a highly motivated training environment to help you along the way to your goals. Please note that this is not a one size fits all programme. It’s a highly individualized programme pertaining to your specific requirements. Each participant will get an individualized training programme coupled with their very own personalized Nutritional Plan. Who is this for? Guys who want to walk around stronger than they’ve ever been. Girls looking to lean up; arms, thighs, bums and abs. Guys & Girls looking to better their sporting performance in the season ahead. ****This is only 6 weeks. If you can give us an honest commitment for this length of time; great. If you can’t; please don’t waste your money and our time. We’re only taking those who are serious about improving themselves through some hard work.**** This is our 5th Strength Camp and the results speak for themselves. More weight on the bar. Body weight down (if this is the goal obviously) Increased muscle mass Confidence to walk into a gym and afterwards and actually know what you are doing. Places are limited, so if you are interested, don’t hesitate to contact us immediately.

Hot Yoga at The SCC

Hey guys, Just a little sneak peak into what goes into some of our Hot Yoga classes at The SCC. Next week (Starting Mon 16th January), we're going to be running 10 consecutive days of Hot Yoga ! So for those interested get in touch with us or take a look at Tullamore Hot Yoga.

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Why am I not losing weight? Because you don't track your calories most likely. We've covered this topic in one way or another on more than 1 occasion, but it's relevant so we're doing so again. Some studies have found some individuals to under report Calorie consumption by up to 2000 kcal per day. Yep, that's 14,000 kcal a week. Buhl et al. (1995) (But of course they didn't have MyFitnessPal in 1995) Putting this into perspective; if you used the rule of thumb that 3500 kcal = 1lb of Fat (which we wouldn't recommend), it would mean that you could be gaining 4lbs of fat a week. This is unlikely to happen for most people but it gives you an idea of how far off we can be. Other research has shown that Dietitians often under report also, but by significantly less than the general population. What does this tell us? It tells us that familiarity with the food you consume and an interest in tracking calories is beneficial. If you are carrying more weight than you would like to be; track your calories. It'll be the best thing you do. Do it for 7-14 days and see if it doesn't influence your decision making. MyFitnessPal is a free App for both iOS and Android and is a brilliant way to track your food intake.

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**********STRENGTH CAMP 5.0********** Starting Monday week (January 16th) we'll be will be delivering our first 6 Week Strength Camp of the New Year. Want to become the strongest version of yourself? Tired of training and not seeing any results? Want to break through that plateau you’ve been at for 3 months? Want to improve body composition, look & feel better? Want to improve sleep and increase energy levels? If you answered YES to any of the above questions, then this Strength Camp is the answer. We will provide you with the means of getting to your physical peak! You will be challenged and pushed out of your comfort zone, but you will stand triumphant at the end of your six week camp. We'll provide you with a highly motivated training environment to help you along the way to your goals. Please note that this is not a one size fits all programme. It’s a highly individualized programme pertaining to your specific requirements. Each participant will get an individualized training programme coupled with their very own personalized Nutritional Plan. Who is this for? Guys who want to walk around stronger than they’ve ever been. Girls looking to lean up; arms, thighs, bums and abs. Guys & Girls looking to better their sporting performance in the season ahead. ****This is only 6 weeks. If you can give us an honest commitment for this length of time; great. If you can’t; please don’t waste your money and our time. We’re only taking those who are serious about improving themselves through some hard work.**** Places are limited, so if you are interested, don’t hesitate to contact us immediately. This is our 5th Strength Camp and the results speak for themselves. More weight on the bar. Body weight down (if this is the goal obviously) Increased muscle mass Confidence to walk into a gym and afterwards and actually know what you are doing. This will likely fill up quickly so get in touch asap if interested !

The Strength & Conditioning Centre - Tullamore's cover photo

Training at the SCC

Just a quick reminder of some of the things that go on here at The SCC. We cater to all sorts of levels, from those who've never used a gym in their life to high level athletes and everything in between. If you're looking to get yourself into shape this new year, feel free to get in touch with us and find out what we can offer ! Phone: 0579341657, FB Message us here or else email us: info@thescc.ie

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Opening Hours over the Holidays.

#gym #nopainnogain ☝🙄💪

House of pain!

We're with @thenotoriousmma tonight at #ufc202. #warmcgregor #warrior #ufc #mma #champ #fightingirish #itstime

Good start to the weekend #preseason #circuits #tired #rugby

Doing a few deadlifts, trying to catch the gaa lads who've been training all summer! #deadlift #rugby #legday

Small changes make all the difference You don't need a complete overhaul to improve. In fact that's probably a bad idea. Address each issue individually. Poor eating habits? Introduce veggies at every meal. Don't partake in any exercise? Start. Then start to make it regular. You get the idea....... "The inches we need are everywhere around us" Al Pacino #powerlifting #weightlifting #girlswholift #protein #macros #fitness #vitamins #wheyprotein #creatine #fishoil #strong #fit #gym #gainz #irishfitfam #fitfam #scctullamore #health #healthyfood #healthychoices