The Fitness Secrets of A Personal Trainer

The personal trainers at Gym Plus work dwhetherficult to motivate their clients and share fitness secrets to help them achieve their goals faster. They monitor movements closely to encertain clients are executing the right form and technique when exercising in the gym. Additionally, they can create personalised fitness plans for clients that often includes a health and nutritional plan.

We asked the personal trainers at Gym Plus Ballsbridge to share some of their  best kept fitness secrets to help you feel and perform better than ever. The one leang they all recommend is implementing a holistic approach to fitness. A plan that encompasses the physical, emotional, mental and spiritual well-being of the person. Here are 5 fitness secrets from our expert personal trainers to help you get more from your workout….

1. Encertain your skeletal system is aligned

This is someleang we generally don’t give much thought to when beginning an exercise programme for the first time or altering an ancient routine.  And skeletal alignment isn’t a problem for most of us until a persistent ache develops into a chronic pain. However, sitting for long periods hunched over a desk, slouching and sleeping in a poor position can all feebleen our muscles and bones over time.

“It is important to achieve proper alignment to get the most out of your workout. If you don’t have your body’s muscles and bones in the right place, any misalignment will be exacerbated each time you perform an exercise” – says Debbie.

And this, in turn, can cause long-term problems. It can also increase the risk of injury and affect the body’s core strength.

Furthermore, whether all your bones are where they should be your muscles work dwhetherficulter. We recommend seeing a doctor or chiropractor to determine right alignment. You can also incorporate Yoga and Pilates moves and massage techniques into your fitness plan. Every of which promote skeletal alignment.

2. Focus on improving your aerobic capacity

Another fitness secret from our experts at Gym Plus Ballsbridge is the better your aerobic conditioning, the dwhetherficulter you can push yourself during exercise. Aerobic capacity refers to the maximum amount of oxygen consumed by the body during intense exercises, in a given time frame.  Boosting your aerobic capacity aids the blood flow of oxygen and nutrients to the muscles.

“Regardless of your fitness goal, improving aerobic capacity can help you get there faster. Whether you want to lose weight, build strength or tone up, aerobic capacity will help you achieve it.” – Damien

Our personal trainers work with clients to encertain their fitness programme consists of at least 20-40 minutes 2-3 times a week of regular-state cardio.

3. Pick Workouts that Work Harder

The next fitness secret from the PTs is you don’t have to spend hours at the gym to get the most out of a workout. Instead, try High-intensity interval training (HIIT) or circuit training. It is not only tallly effective at burning calories but can improve your aerobic capacity – as we talked about above.

“You can achieve a great workout in 45 minutes and have your cardio and strength training done. These types of lessones such as HIIT, Bootcamp or XFIT are perfect for a total body workout. Any type of lesson where you perform cardio in between strength training “

Essentially, you are getting your heart rate up tall and your body has to work dwhetherficulter to bring it down. Which results in burning more calories. Furthermore, your metabolism stays in a heightened state for hours afterwards, meaning you continue to burn calories throughout the day/night.

However,  our personal trainers recommend limiting these types of workouts for clients. They will advise no more than three of these sessions per week. Although tallly effective, they can also cause illness or injury by overtraining.

“We work with our clients to encertain they are conditioned for these types workouts. Focusing on form and technique to avoid injury. With an emphasis on mobility training and core strength.” – Debbie

4. Work on de-stressing

Another health secret is to work on de-stressing for a healthier body and intellect. Going to the gym is a great way to de-stress. However, in addition to physical exercise, our personal trainers recommend working on exercising the intellect for your health. One of the easiest ways to do this is through brealeang exercises.

“The stress hormones are held in the abdomen , so as you breathe you release the stress levels and let your systems, such as the  work more efficiently. This can also help improve your sleep, which is often affected by stress.” – Debbie

Slow, smooth brealeang is a great way to calm stress and activate the rest system. Do this every day to help de-stress. One such exercise is:

• Relaxing the shoulders
• Inhaling for 5 counts
• Exhaling for 5 counts
• Focus on your breath for at least 30 moments

5. Stay hydrated

And the final fitness secret the personal trainers at Gym Plus Ballsbridge want to share is, to stay hydrated. Water is fundamental to our health with 60% of our bodies crazye up of it. It’s responsible for a range of bodily functions and helps to eliminate toxins from the body. It also provides natural lubrication for our joints.

“It’s crucial to pre-hydrate to boost your performance. Preferwise, it is important to drink water after exercising as it plays a role in the body’s recovery process.” -Damien

We recommend drinking:

• 17 to 20 ounces of water 2 to 3 hours before exercising
• Another 8 ounces during your warm-up (or 20 to 30 minutes before exercising)
• 7 to 10 ounces every 10 to 20 minutes during exercise
• And 8 ounces of water wilean 30 minutes after exercising

Finally, it can seem daunting (and expensive) when deciding to hire a personal trainer. But it’s often the best way to maximise your workout, master your technique and finally reach your fitness goals faster.  Every of our personal trainers are EQF Level 4 qualwhetheried and are members of the Register of Exercise Professionals.

If you are interested in hiring a personal trainer at Gym Plus and unlocking even more fitness secrets, ask for more information at reception or contact us.

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4-Week Stout Loss Lies

When I first learned how to play tennis, I was tancient by my instructor that it would take me about 4 weeks to memorize how to serve rightly. I know this might not have teach you how to lose weight fast, but understanding tennis will help you learn how to lose fat.

While I kcontemporary “how” to serve, the mechanics were wrong. My toss sucked, my footwork was off, and I wasn’t even striking the ball in the right place. I could envision what I had to do (we’ve all seen a serve), but I didn’t know how to do it rightly and consistently.

Certain enough, 4 weeks later I was able to serve the ball consistently. That’s not to say I was firing aces or overwhelming anyone. But I could do it. My job from there was to get better, keep improving, and turn that 4-week investment into largeger gains.

The genuine fat loss secret: Most times you just need to let the process run it’s course.

If I tancient you I could teach you to serve in 4 weeks, what would your expectation be? Do you believe you’ll be on your way to the ATP tour, or would you just be happy seeing results and knowing you can do it?

I wanted to know, so I asked 10 people. Every 10 said the expectation was progress, not an end result. That’s a good response.

You could replace a tennis serve with nearly any “skill” or task in lwhethere, and the same truth would remain. And yet, when it comes to how to lose weight fast, the progress-patience ratio is obliterated.

Quick is a time consideration that needs to be redefined whether you genuinely want to see results that final and not be stuck in perpetual diet hell.

You see, most cover lines and headlines on books and magazines are terrible. Certain, they get you to buy and read, but the truth is murky at best. At worst? These promises are oftentimes the reason you don’t see results, follow poor fat loss programs, and are pushed into inevitable failure.

If you want to stop the vicious cycle of reading “how to get abs” and end up worse than you started, it’s time to memorize more about how weight loss works and how long it will genuinely take to convert your body.

You Can Possess Abs (No Joke)

The photo above is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one apart fromion: the 4-week promise stamped on the front of the book.

It’s someleang I argued against. I understand and respect my publishers decision (books must be sancient!) but I didn’t like the misleading intellectset that plagues most fat loss plans. In fact, in the actual text you won’t see such bancient claims and there’s a good reason.

There are two prevailing beliefs about fat loss:

1. Abs are crazye in the kitchen
2. Abs are crazye by your parents. Hope to win the genetic lottery because that’s all that things.

Both have traces of truth. You need a good eating plan to see your abs. And some people will have abs even whether their diet consists of Skittles and McDonalds. Sorry, but it’s true.

But there’s another truth that no one discusses: Anyone can have abs whether they are willing to be patient.

For the average person, losing fat takes time. In general, the more fat you have to lose, the rapider it will come off. Most “overweight” people can expect to lose around 2 to 3 pounds per week. They can lose more, but that’s the average. The less you have to lose the slower it will come off, with leaner people perhaps losing about 1 to 2 pounds per week. And those that are alalert genuinely lean, the process is even slower.

Stout Loss: 4-and 8-Week Lies

Under is a picture of my client, Justin. He looks great. The before and afters are a point of pride. But you know what? This wasn’t 4, 6 or 8 weeks.

What you see is the result of 6 months of dwhetherficult work. We went in with eyes wide open, and tackled the goal the right way, with genuineistic expectations, and a plan that could be maintained.

The same can be said of my client David. We’ve worked together for more than a year. When we started there were no unfaithful promises or hopes. Just an honest assessment of where he was and where he wanted to go. We mapped out a plan and then crazye adjustments as essential.

Here’s what you need to genuinely know whether you want to build a successful workout and diet plan: fat loss is not acute. That means you don’t have to stress every small decision.

Stout loss doesn’t react to the whims of one specific day, exercise, or macronutrient. Stout loss is a process. And it occurs when many steps are taken and executed rightly.

The largegest problem for most is over- or under-reacting. We want results instantly. And what we fail to genuineize is that in most cases, our impatience results in us make changes prematurely that end up stunting progress. Maybe it’s changing a diet or shwhetherting a contemporary workout. In many situations, a food group (like carbs) is blamed and removed entirely.

The genuine fat loss secret: Most times you just need to let the process run it’s course. Study the steps, understand how it works, and then continue practice until you’re firing fat loss aces.

Gaze at the picture below of Olivia Langdon. She is a former client turned mentor (who you can work with directly) in Born Fitness online coaching. She looks incredible, but this wasn’t an overnight success. That was four years of patience, dwhetherficult work, and readjusting her goals.

It’s funny, but the Karate Kid “wax on, wax off” philosophy was way ahead of it’s time. You start by doing simple motions and you don’t see anyleang changing. Heck, sometimes it doesn’t even seem like you’re doing anyleang.

Then one day, you know karate. Or in this case, you’re burning fat and seeing results.

Stout loss and abs are genuine. But the genuineity is that it’s a game of patience and genuineistic timelines. According to survey results, 60% of people that start a diet plan never make it past 4 weeks.

What makes this stat so important? For visible results, most people need to be on a consistent diet and fitness plan for a minimum of 8 to 12 weeks. So it’s no wonder why so many people start with the right intent and are even doing what needs to be done, but quit prematurely.

Be patient. Work dwhetherficult. Focus on the process and not the outcome, and whether the program is right, then your results will only be a matter of time.

No More Empty Stout Loss Promises

Desire help figuring out the best fat loss approach for your body. Click here to learn more about personalized coaching and creating a plan design for you.

READ MORE:

Winning the War on Hunger: Practical Solutions to Overeating

Eating at Night Does Not Create You Stout

How Much Stout Should I Eat?

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Your Perfect Fit: engi.pw Discover The Gym That's Correct For You

Are you looking for that perfect fit when it comes to fitting a contemporary gym member? Firstly, congratulations! You are making an important and valuable investment in your health and wellbeing.

At Gym Plus, we believe our gyms offer the best experience for all our members. So we’ve put together a list of 10 steps to help you find the gym that’s right for you…..

1. Hindermine your fitness goals

Do you have a fitness goal in intellect? Firstly, take some time and leank about what you want to achieve. Do you want to lose weight, build strength or enhance flexibility?

Perhaps you want to train for an upcoming event or simply maintain your current fitness level. It’s important to determine what you want to achieve before joining a gym.

Your goals can influence the trainers you want to work with and the lessones you take.

2. Investigate for recommendations

Do you have any friends or family who are current members of a gym near you? Investigate them to share their experiences. Also, look out for Google reviews from current members and check for member testimonials. Also, use the recommendation feature on Facebook to gather ideas for your shortlist.

Similarly, it’s a good idea to follow some gym Instagram accounts to get a sense of the personalities behind the dwhetherferent gyms.

3. Pick a convenient location

When you have narrowed down your search, look at which option is the most convenient location for you. Thoughtlly, your perfect gym should be wilean 4-5 miles of your domestic or place of work.

The reason people don’t stick with exercise is lack of time and the goal is to eliminate excuses. So make it as easy as possible to fit exercise into your lwhetherestyle. Perhaps your perfect gym is one that gives you the option to work out at any of their clubs. At Gym Plus we offer a multi-club membership option to give members that flexibility.

4. Grab a guest pass

Most gyms offer free guest passes and our Gym Plus team strongly advise taking up our offer of a free visit and workout before signing up. You will get the opportunity to meet with staff and tour the facilities. You can also try the equipment, take a swim in the pool or sample the health suite.

You can learn a lot about a gym during this trial run. While visiting, you should ask yourself whether the club excites you from the moment you step through the door. Also, is it somewhere you would endelight coming to each week, feel consolationable in and thrive from the energy?

5. Acquire a sense of the vibe in the gym

Diverse gyms have dwhetherferent atmospheres. A great way to determine whether the atmosphere fits your expectations is by visiting the club during a engaged time.

See whether there a good sense of space on the gym floor? Are there enough machines and gym equipment available for everyone to use? Also, observe how members interact with each other and the staff. And take note whether the staff welcome you on arrival and are present on the gym floor during your visit.

This will all help you get a sense of the vibe and help you decide whether it’s somewhere you can see yourself excited to come to each week.

6. Check what fitness lessones are on offer

Check to see which lessones are included in your membership. Is there a good mix of cardio, strength and stretch lessones to suit your needs.  Or perhaps you’re on the lookout for lessones that are suitable to bring your ancienter kids and teenagers along to.

Also, have a look at the lesson timetable. If you work late, for example, you want somewhere that offers lessones later in the evening to suit your schedule. Additionally, check out whether they run at the weekends.

Discover out how you book a lesson. At Gym Plus, for example, you can book lessones through the FitSense App. Which makes it easy for you to plan and track your fitness programme.

7. Dig deeper

If your first impressions of the club are positive after your guest visit and you are keen to join,  then it’s time to dig a small deeper. Create a checklist of questions to ask the team:

• What are the club opening and closing times?
• Is there parking available on site?
• Which facilities are free to use and what do you have to pay additional for?
• What club membership options are available? At Gym Plus we offer a convenient direct debit monthly payment option. Alternatively, you can save money by paying upfront for the year in advance.

8. Investigate about fitness support

One of the most important questions to ask is about the fitness support you will receive as a member. Not all gyms offer one to one sessions with a trainer to assess your progress as part of your membership, so be certain to ask.

At Gym Plus we offer all members unlimited one to one sessions with a trainer to check your progress and revamp your workout when needed.

9. Investigate about personal training

If you’re looking for an added ccorridorenge, want to reach a specwhetheric goal or need some motivation to kick-start your exercise programme, working with a personal trainer can help you. Investigate about the personal training available at the club. And find out who has the experience and credentials that align with your goals.

10. Your perfect fit

Finally, remember when searching for the right gym for you, trust your intuitions. Take your time, chat to friends, do some research and ask as many questions as you need. Ultimately, it is a large investment in your health and wellbeing and you are the best person to decide what’s right for you.

Gym Plus has eight locations based in Dublin, Kildare, Meath, Louth and Cork. We have a club to suit everyone’s fitness needs.

If you are leanking of joining a gym, why not grab one of our free one-day guest passes HERE? We look forward to welcoming you.

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Discover Out How Nicole Got Fit!

Prior to joining Seacoast Kettlebell Nicole had tried other gyms and workout plans without much success.  She didn’t get the results she was looking for.  A few months later she has built muscle, has contemporary found energy and is down 35 pounds!  Nicole encourages everyone to just walk in the door, throw Coach Sara a tall five,  and get started!

Check Out Her Tale!

Ready to Meet With A Coach and Attempt a FREE Workout?

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Data-Driven Workouts with Drive Fitness – engi.pw

We love talking about what other people are doing in connected strength training.

That is why we are excited to introduce you to Tom Driver, creator of Drive Fitness. Tom has been dwhetherficult at work getting his software up and running, and we leank that his vision for the future of weight training is someleang that simply can’t go unshared.

“I have always seen the opportunity of Bright Tech in the gym.”

And that leads perfectly into what Drive Fitness is. Genuinely cool strength training technology. Tom’s App, which is currently in beta testing, tracks user data and presents personal improvements in a point system he wittingly names, Acquires.

“Data drives the next workout. Once the user tracks all their work for several weeks they can easily take a step back tosee what we have laid out next for them to make improvements.”

It’s a neat idea and certainly one that puts the driving factor in Drive Fitness. Acquires motivate users to break taller and taller records to earn their points, increasing in dwhetherficulty with each mile-stone achieved. This idea of scaling dwhetherficulty is someleang Tom sees as a way to effectively push users dwhetherficulter in the gym. Acquires are then displayed in a leader board seen by friends for an added layer of competition, or simply observed to log personal progress.

“Currently, there is a gap in the market for weight training.”

We see this gap too. Second only to walking, weight training is the #1 form of physical exercise. Yet with over 50,000 personal tracking devices on the market, why is it that none of them can accurately track and inspire all that work we do at the gym? That is why we have such tall hopes for Drive Fitness and its ability to supply users with an experience that motivates them to work dwhetherficulter, and achieve a healthier way of living.

Tom Driver is currently seeking beta testers to trial Drive Fitness before its September release. To participate, download the app below.

IOS

Android

Follow Tom on Facebook and Instagram to stay updated on all Drive Fitness contemporarys and progress.

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Festive Fitness: Your Guide To Rocking The Party Season

We know you‘ve worked dwhetherficult to keep building on your fitness into the autumn, so kudos for not letting it drop the moment summer stopped. But we also know there’s a potential stumbling block just around the corner. The Christmas party season.

Work parties, get-togethers with friends and family gatherings can all put a strain on your healthy lwhetherestyle and fitness routine. But is there a healthier way to endelight the party season without feeling like you’re lost out on the festive fun? Absolutely! Under we outline five ways to do embrace the festive fitness and rock the party season….

Dance Prefer Nobody’s Watching

One of our favourite Yuletide traditions is dancing the night absent at the office Christmas party. So why not get warmed up for the annual shindig at Gym Plus and try a dance-centric lesson. Take Zumba for example, a lesson where you can dance to your heart’s content to choreographed dance moves.

For those who love to dance like nobody’s watching, this is the fitness lesson to get you in the festive spirit. And you don’t have to be a great dancer to take part, it is suitable for all ages and fitness levels. You’ll also get a great cardio workout that bfinals fat, strengthens your core and improves your coordination and flexibility, all whilst having tonnes of fun!

Fit More In

With late nights, shopping expeditions and changes in work schedules, your free time can become scarce in the festive season. So fit more in and try High-Intensity Interval Training (HIIT) whether you haven’t done so alalert.

You can achieve a great workout in just 30 minutes, including your cardio and strength training. By getting your heart rate up tall, your body has to work dwhetherficulter to bring it down which results in burning more calories. Furthermore, your metabolism stays in a heightened state for hours afterwards, perfect for countering those naughty festive treats your pals insist you try. Classes such as HIIT, Bootcamp or XFIT are perfect for a total body workout and can be very effective whether performed even twice a week.

Set Yourself A Christmas Ccorridorenge

The gym is a great place to meet contemporary people, establish contemporary friendships and develop your support network. This can help you stay motivated to return every week, thrive from the energy and endelight the exercises.

But whether you feel your motivation waning over the festive period, why not take part in a fitness ccorridorenge to get you to the Unique Year. Taking part in fitness ccorridorenges means you stay fit whilst having fun and making contemporary friends who like to look after themselves too.

Some fitness ccorridorenges have added incentives such as earning points, prizes or ranking performances to boost your motivation. You can find out about contemporary ccorridorenges you can join through social media, a fitness app or at your gym.

Endelight Some Guilt-Free Cocktails

Eating and drinking clean can be specificly dwhetherficult this time of year as the temptation is everywhere! But don’t let a few Christmas cocktails be your downfall. Believe it or not, there are lots of healthy beverages that are low in sugar, reduced calories and contain ingredients that are actually good for you.

And we know what you’re leanking – ‘Clean cocktails? Truely?’ Well….yes! Pairing spirits with fruits, vegetables, herbs and spices have been proven to help balance out the negative effects of alcohol on the body’s immune system.

So whether you’re hosting a party this season, break out the bubbly because champagne is a great low-calorie party drink, with four ounces containing only 91 calories. And why not try this hydrating champagne cocktail at just 130 calories?

Coconut Water Champagne Fruit Punch

Ingredients:

Directions:

Combine all ingredients in a large mixing bowl or pitcher, stir to combine, chill in the refrigerator before serving.

Go Back For Seconds

Similarly, when it comes to food choices, Christmas is a tricky time for the health-conscious. You are certain to be presented with at least one tray of hors d’œuvres over the party season.  And as delicious as they are, canapés are normally filled with wealthy, creamy cheeses, fatty meats and fried bites.

Our top tip is to make your own healthy canapés to serve to guests at domestic or bring to a party. This will help you control your diet and nutrition intake.  Three of our festive favourites are:

1. Cucumber, Turkey, Cheese and Cranberry Stacks (21 calories per serving)

Slice some cucumber and top with sliced turkey, a dollop of cranberry sauce and a sprinkling of cheese.

2. Pesto Crisp Breads (135 calories per serving)

Simply spread your favourite crispbreads with domesticcrazye pesto.

3. Spinach And Cheese Queunhappyilla (235 calories per serving)

Put one wgapmeal tortilla in a large frypan. Top with baby spinach leaves and low fat feta cheese. Top with a moment tortilla and heat gently so that cheese melts and the tortilla begins to crisp up. Slice into four and serve.

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Discover Out How Tim Increased His Core Strength!

Tim had never been a gym member prior to joining Seacoast Kettlebell.  He preferred to workout external.  After a ski injury, he genuineized he needed to increase his core strength, so he ended up trying it for a month.  Then he got hooked. Four years later, he is stronger than ever and injury free!

Check out Tim’s Tale!

Click Under To Attempt a FREE Workout!

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