Personal Trainer Dublin 14 and 16 | Churchtown, Knocklyon & Dundrum
Personal Training Dublin 14 and Dublin 16
We recently featured on 98FM’s The Fix, with some simple fitness tips to help you get back on track with your Fitness goals.
Did you set a New Years resolution, but gave up soon after?
Adrian joined 98FM’s Ciaran O’Connor to give some simple tips, to help you feel better, get moving, lose weight and achieve your goals.
Listen below to Tip number 1, including the importance of drinking water & simple exercise you can try.
This is a quick 20-25 fat loss circuit which you can do at home. No equipment is needed and you will increase your heart rate, tone and strengthen your muscles and feel great for the day.
We hope you enjoyed this workout!
Adrian
Today I am going to let you in on a little secret – one of the reasons why we get such good results with our clients and what makes our programmes different to most programmes you see out there – Time Under Tension and Tempo.
Tempo is one of the most misunderstood parts of an exercise programme. And what makes our programmes different to 9 out of 10 programmes out there is that we define the exact amount of muscular stimulus during each contraction of every repetition. I learned this from Charles Poliquin back in 2009 and I consider it vital to address tempo as a loading parameter in all of our workouts and this is how we do it.
Make it simpler to understand, we measure speed of contraction as the amount of time it takes to complete each phase of a repetition. We use the term tempo to describe the total amount of time it takes to complete an entire repetition.
If I told person A to complete 10 reps of squats and person B to do the same Person A may complete the 10 reps in 40 seconds while person B may do the squats extremely fast and be finished in 10 seconds – even though they may have lifted the exact same weight this difference in tempo will give these two clients a totally different end result.
On our programmes you may see this tempo for a squat 4112 means you would squat down in four seconds, pause for one second at the bottom, squat back up in one second, and then pause for two seconds with the bar at the top before beginning the next rep.
The first number refers to the eccentric part of the exercise. An eccentric contraction occurs when a muscle lengthens, such as when you lower the resistance during the descent of the squat.
The second number refers to the isometric pause in the stretched position. This pause occurs between the eccentric (lowering) phase and the concentric (lifting) phase of a repetition, such as when you are at the very bottom of the squat.
The third number refers to the concentric contraction. The concentric contraction occurs when a muscle shortens, like when you press the bar up from the chest while doing the bench press.
The fourth number refers to the isometric pause in the shortened position. This type of contraction occurs at the end of the concentric phase, such as when a bench press is locked out at the top.
When you begin to understand tempo and see your results in the gym you will realize you had been missing a very large piece of the jigsaw. The video we have here for you will give you a visual picture of this common mistake and an easy way to fix it to see enhanced muscle growth.
To find out more about training with us in our gym in Churchtown, Dublin 14 please fill out the application form below.
Adrian Harper
Today we are going to bring you the latest in our series of healthy habits. You may or may not do this without knowing why but do you follow a 12-hour fasting recommendation from your last meal at night to your first meal the following morning? If not then we will explain why you should and why following this daily habit could be so rewarding, restorative to your health, ultimate youth, and beauty!
After reading several studies and books on detoxification from different experts I now understand it takes about 8 hours for your body to completely digest its meals from the day. If you add in another 4 hours to that without introducing more food to digest, the body actually enters into detoxification mode and has more time to remove dead and dying cells from the body. During this “idle” time, the body also stimulates the development and regeneration of new cells. “Aging occurs when we have more cells die than are being produced.”.
Allowing your body sufficient time each and every single day to digest, eliminate dying cells and develop new cells is a habit that will get you closer to ultimate health and energy.
Among the many great things I began to notice after I adopted this habit was that I got up with more energy and was felt a lot better rested. If you’ve ever gone to bed with a full stomach, you know what I mean!
Improved Fat Burning – When you fast for 12 hours, your body needs to consume stored glucose for fuel, burning excess fat off your body.
The Brain Can Fight Stress Better – 12-hour fasts give the brain a chance to combat the chemical byproducts of stress. They also help the mind to re-focus and improve memory and sensory perception. Also, short fasts promote the production of a protective brain chemical that can make you less sensitive to toxins like MSG.
Promotes Heart Health – 12-hour fasts lower the body temperature, blood pressure, and heart rate and can increase your good cholesterol.
Following this habit was extremely easy for me to implement and will be easy for you too – I try to keep my last meal time somewhere between 8 pm and 9 pm, hit the hay around 11 pm, then get up early to train clients and after that, I “break the fast” at or about 8:30 am or 9 am. I usually have an amino acid drink before work at 6 am and something I advise most early risers.
Finding the correct time frames could be different for you according to your schedule – but if you are eating great deals of whole non-processed foods this habit should be sustainable forever.
I would love your feedback if you do this already or if it’s new to you and you will start doing it. Post your comments below and I will personally reply if I can help you.
To your health
Adrian Harper
Sweet, tasty, and satisfying – these are the usual words used to describe sugar.
I, on the other hand, think of sugar as the exact opposite: addictive, dangerous, and deadly.
Of all the foods capable of inflicting harm in your body, sugar is one of the most detrimental.
A sea of research now suggests that fructose, especially high fructose corn syrup (HFCS), is taking a devastating toll on your health. It is a MAJOR factor in the increasing rates of obesity and chronic diseases all over the world.
But if fructose is wreaking havoc on everyone’s health, then why is it still found in a wide array of food products today?
Fructose is a sweetener usually derived from corn, and is now the single largest calorie source of Americans. Fifty-five percent of sweeteners used by food and beverage manufacturers today are made from HFCS, because it’s cheaper and 20 percent sweeter than regular table sugar (sucrose). In fact, the number one source of calories in the United States today is soda, which is sweetened with large HFCS amounts.
It is unsurprising that an average American now consumes roughly 47 pounds of cane sugar and 35 pounds of high-fructose corn syrup every year.
I believe that this is a cause for alarm, considering that sugar, particularly fructose, is a potent pro-inflammatory agent that creates advanced glycation end products (AGEs) and speeds up the aging process. Fructose also leads to insulin resistance and the growth of fat cells around your vital organs, which are risk factors of chronic diseases.
Just take a look at the wide array of health conditions that fructose is linked to:
And here’s the sad truth: not everyone is aware that fructose lurks in most processed foods and fast foods, even in those that have been touted “sugar-free” or “low-calorie”!
Fructose is one of the most pervasive ingredients used in various foods today – it hides in almost all processed foods, from pretzels, bologna, cheese spread, and baked goods, to condiments like Worcestershire sauce.
You might even be surprised to know that some so-called “health foods” also contain large amounts of fructose.
Even infant formulas now contain as much sugar as one can of lemonade – meaning, babies just a few months old are already being fed this toxic substance.
It’s time for you to eliminate fructose from your diet and discover which food products contain large amounts of fructose. You will be surprised to discover that many of the seemingly “innocent” and “healthy” products you buy are loaded with large amounts of fructose – and should be avoided at all costs!
I strongly urge you to read Fructose Overload – it’s the first step to ensuring that you are consuming only healthy, fructose-free foods every day. Share it with your family and friends, so they, too, can avoid the many damaging effects of fructose and live a healthier life.
This article was written by Dr Joseph Mercola.
As most of you know, I do not advocate consuming large amounts of fruits in your diet. Most fruits are high in fructose, which can mess up your insulin and leptin levels, putting you at risk for obesity and chronic diseases.
Fruits are good for you, as long as they are consumed in moderation.
But here’s good news: not all fruits are loaded with fructose. In fact, there’s one exceptional fruit that I highly recommend adding to your diet because of its excellent nutritional profile and delicious and versatile flavor. It’s the avocado, which you should never ignore from now on.
Avocado, also called “alligator pear” due to its tough green skin, is native to Central and South America, and has grown in these areas since 8,000 BC. It was introduced to Jamaica in the mid-17th century and spread through the tropical Asian regions in the mid-1800s.
It was only in the early 20th century when the avocado was introduced to the United States, specifically in California and Florida. Today, these tropical states are two of the major commercial producers of avocados, alongwith Mexico, the Dominican Republic, Brazil, and Colombia.
Avocados are very low in sugar, making them one of the safest fruits to eat. But there is actually more to avocados than their low-fructose properties.
Avocados are rich in monounsaturated fat. As I’ve frequently mentioned, removing unhealthy grain carbs from your diet is one of the best ways to support your health and manage your weight. However, upon eliminating these carbs, you must increase your intake of healthy fats. Avocados are one of the most exceptional sources, along with coconut oil, organic raw butter, and raw nuts like almonds, walnuts, and pecans.
Personally, I eat a whole avocado almost every day, which I usually mix in my salad. This increases my healthy fat and calorie intake without increasing my protein or carbohydrate intake, which may have detrimental effects on my health.
Aside from providing healthy fats, avocados give you close to 20 essential nutrients, such as potassium, which helps balance your vitally important potassium to sodium ratio.
Avocado is a very versatile fruit. Its creamy flavor goes well with many foods, making it a refreshing and nutritious addition to various recipes. Try adding it to your salads, sandwiches, smoothies, and even dips.
Avocados can also be beneficial when used topically, as they have nourishing and moisturizing properties. Even the oil extracted from its flesh (avocado oil) can have many cosmetic uses.
I’ve created the infographic “The Amazing Avocado: Facts About This Food” to illustrate the benefits and uses of avocado. Here, you will learn:
Plus, discover lesser-known but interesting facts, such as how to determine an avocado’s ripeness without cutting it in half.
I believe that most people would highly benefit from adding avocado to their diet. If you are still not convinced of this fruit’s value to your health and wellness, I highly recommend checking out this infographic. Chances are it will become one of your favorite foods!
Dr Mercola
