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,This is January and it is the time for New Years Resolutions and positive healthy change. If you are raring to go and change for the bette, here are some thoughts as to why it is a fantastic idea to have a Personal Trainer. 1. Overwhelm. Apart from the obvious benefit of a trainer providing you some motivation and delivering faster results, a trainer can provide professional advice about your exercise. When you first join a gym or get back into a fitness program you are going to need to think about exercise selection, the reps you do, the amount of sets you do, your form, the amount of rest you have, your frequency of training and how to structure a week of training. This is so overwhelming for people going to a gym and they will come up with barriers that prevent them from training. It requires so much thinking so people will say - " I don't know what I am doing". "Will I look silly?". "I don't even know if what I am doing will get the results I want". If you don't want a trainer, that's fine. But you are going to have to start learning what kind of exercises illicit the results you are after. You need to know how many of them you need to do, how heavy they need to be, how many days per week you are going to have to exercise because these all add up. Reps, sets, training volume, weekly structure, rest periods and training frequency etc, all add up and play a crucial role in getting your results. If you are unsure of this, book in a few sessions with a trainer so they can figure this stuff out for you. Let the decision making process go to someone who does this as their job 6-7 days per week, multiple hours per day and has done it for years. It is the trainers job to know how all this stuff works together. It is easier for you to go to the gym and just do the DOING and not the THINKING and the DOING. Thinking and doing is hard. Doing is easy once you know how. 2. Nutrition. When you start with training, you already have all these decisions to make about exercise. Now you have to layer your nutrition decisions on top of that. If you want to lose weight or tone up, nutrition is going to be a big factor with this goal. Nutrition decisions may involve what diet you want to try. The way you approach diet will be very important. What portions are you going to have? How many meals? What kinds of foods and when to eat them? What about busy periods or periods when you go off the diet? How do I take in less calories without getting hungry? The way you approach your diet is going to affect how long you stick with it and what results you are going to get. Every single diet will plateau and you will need to adjust things. You will need to know what to adjust and when to adjust it. Why have you plateau'd. When it comes to getting lasting results, there are a huge amount of decisions to be made when it comes to training and nutrition. A good trainer will be able to shortcut all of the decision making processes for you when it comes to nutrition and training so that you can focus on the BIG STUFF. Most people don't think of all the stuff outside of the training and nutrition. 3. The Big Stuff. Being the new kid in a gym is stressful. You may be terrified of being the new, unfit person at the gym. Work is stressful. Looking after kids is stressful. Sleep is important also. Who makes good decisions when they are tired? When you are overly tired and stressed, you make poor decisions and the whole thing perpetuates into this negative spiral of not achieving what you want to achieve. Outside of this, how much are you moving throughout the day? What are you doing to increase your energy and mood throughout the day. WALKING more and sitting less is absolutely fundamental to achieve a healthy lifestyle. If you can get more steps during the day, it is amazing for your health. 4. Your Support Network. It is really hard to change and be healthy when you are fighting against your household, your friendship groups, your work colleagues. Opinions plant seeds. People will tell you that you don't need to lose weight, you are healthy enough already, you are muscular enough already, you are slim enough already, you are BEAUTIFUL the way you are. When you have this on your back, and then you have to make all these nutrition and training decisions, it is no wonder people get to FEBRUARY and think "FUCK THIS". So, what I want you to really focus on is, are you setting yourself up to get the maximum amount of results with the fewest possible decisions that you need to make, that you are responsible for, that you need to adjust, that you need to track, because the fewer decisions you need to make in the first important 6 weeks will have an astonishing impact on the results that you will achieve this year. These things are completely essential to know. You need to make sure that your training and your nutrition lifts you up and the more important decisions that you have to make about this, for yourself, the harder it is going to be to deliver upon the early results that you desperately want to see. This is why, when you join a gym early and start a diet, and you are fighting against your personal network as it were, you will get despondent, question your results, throw the baby out with the baby water and then make really daft decisions that includes incredibly low calorie diets, magic potion pills, detoxes etc. Set yourself up to win. Make as few decisions as you can to get the results you want and the fastest and easiest ways to do this is to get support and help from a Personal Trainer. I really believe that and that I why I do this for a career. If that trainer has a brilliant client base, like I have, then the support is already there and you are joining a group of like minded people who are ready to change, just like you on your journey. Support and encouragement is a really big win for anyone wanting to change. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.\
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:
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Ohhhh. What a fancy name. However, this is a simple but tough interval fitness program. The premise of descending recovery works like this. You will perform a set of sprints on the bike or cardio equipment of your choice. Between each sprint you will take an active rest. Each week, this rest period will decrease by 15 seconds. This doesn't sound like much, but in the world of sprint interval training, this can mean the difference between legs burning and legs feeling like they are going to fall off. Why is this workout method so effective? Most people go to the gym and do random workouts each week. There is little structure and no measure of improvement. This workout ensures that you are improving your fitness and recovery ability each week because the rest between the sprints shortens each week making it tougher on the legs and the lungs. By Week 4, your rest period will be 45 seconds less between each sprint than it was during week 1. You can be confident in the knowledge that you are making great strides with your fitness. See the video below for the description of the workout. The Warm Up.
The Workout.
The Cooldown.
Because the sprints are only 30 seconds, you must sprint at your maximum ability. You should not be able to talk. If you are unfit and out of shape, I would perform the sprints at around 60-80% of your max effort until your fitness improves. Let me know how the workout goes. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: This week's workout is a Home fitness and fat loss workout. It is a circuit style workout where you perform each exercise back to back. Each exercise is performed for 40 seconds. You then take 20 secs rest after each exercise and keep going until you have completed the 5 exercises. You then take a rest for 60-120 seconds depending on your fitness level and repeat the circuit. Perform 3-5 rounds of the circuit. It is fast, effective and can be tailored to any fitness level. The video below shows you the beginner and advanced versions of each exercise. Choose what is suitable for you. To warm up I suggest doing each exercise at an easy pace for 30 secs each. Then go into your workout. Good luck and let me know if you enjoyed the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  I want to show you something. No. It's not my biceps. Here is a weekly summary for a typical week of activity in my life. My FITBIT emails me this report at the end of each week. Sometimes it's more and sometimes it's less. Five weeks ago I was 83.2kg's and today I am 79.5kg's. As you can see, I am very active during the day because of my job and this doesn't even show my three weekly weights workouts or my two weekly cardio workouts. However, I was gaining weight over winter. I was doing all that daily activity and weekly training and still gaining weight. What Did I Change? By simply cutting out my biscuits and treats during the week and having a few smaller portions with weekend meals I have managed to drop over 3kg's. The scale doesn't matter to me as I can see changes visually but it is one indicator that what I am doing is working. I am telling you this because many of you are stuck in the old school mentality of "I'll exercise hard and the weight will fall off". IT WON'T. It won't unless you can stick to the exact same calories when you started exercising but that doesn't happen as we often eat more when we exercise hard and this is known as exercise compensation. You can read more about why you don't lose weight by exercising a lot here If you want to make changes or lose some body fat, you must flip the script in your head and approach your diet first. Use the exercise as a positive habit to build strength and improve the functional capacity of your life. Slugging away on the treadmill or lifting weights every day will not work if you want to lose weight. Think food first, exercise second for losing body fat. This is actually good news for those who hate exercise and those who don't have the time to exercise I love to exercise and I highly recommend it and it's the main part of my job, but if you are one of those people wondering why your weight is not shifting, take it from experience, make the dietary changes first and you'll see how quickly you get results. ____________________________________________________________________________________________________________________ Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: Here is a new Full Body Tri-sets workout. A tri-set is a combination of three exercises performed consecutively, usually with little to no rest between exercises. The three exercises can either work the same body part or muscle group in all three exercises, or work opposing muscle groups. While the exercises are typically done back-to-back with very little rest in between exercises, the sets are not done for speed or with especially high-intensity. Perform every exercise with good controlled technique. We want to build lean, toned, defined muscle so leave the fat loss to the diet and concentrate on building total body strength with this workout and my other workouts. How to perform the program? See the video below for all the exercise techniques. This Tri-set program has a lower body, upper body and core exercise in each tri-set. Warm up by performing each exercise (within the tri-set) for 5-10 reps each. Then perform the tri-set for 3 rounds before moving on to the next tri-set. Rest 90 seconds after each round of exercises but take no rest between each exercise. For example: Perform:
Cool down with a stretch or walk. How to progress this workout? You can perform this workout 1-3 days per week with at least one rest day between the workouts. You can also add weight or time to the exercises if you perform the numbers each week. For example, if you consistently hit 12 reps on the chest press, add some weight the week after and keep going until you hit the 3 sets of 12 reps with the new weight. Change the workout after 4-6 weeks. Enjoy the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  Are you someone who exercises a lot every week but the weight is just not changing and even worse, is it gaining? This is a situation that happens more often than you think. Years ago, TIME magazine ran an article that said Exercise was pretty useless for weight loss. You will hear people shout it from the rooftops. Research does indeed show that exercise, ALONE, as a weight loss intervention is pretty futile for weight loss. However, let's not throw the baby out with the bathwater. It's not the actual exercise itself that is useless, something else is happening subconsciously, that we don't really notice, that makes us lose a little weight or even worse, makes us gain weight. What is really happening is something called EXERCISE COMPENSATION. Ohhh, what fancy words say you. Well, it's just a fancy way of saying that when individuals such as your good self take up exercise to lose weight, the weight loss is almost always less than what you expect it to be. It is very frustrating for all parties involved. Compensation in the weight loss world is where total daily energy burned is ‘compensated’ by less activity or eating more throughout the day, meaning the energy deficit over time become less and less, and in some instances, individuals actually eat more than they burn in exercise, actually gaining fat mass! Let me give you a simple analogy. Old Johnny boy here decides to buy a fancy classic car. This car sits in the garage and only gets out on special occasions and I get to wear my brown leather gloves, my aviators and my white cashmere jumper casually flipped over my pink polo shirt - I digress. The car doesn't get driven a lot so it doesn't need to be topped up with fuel. John here decides he wants to take it out more regularly so he drives it a bit more to keep it running smoothly. John now needs more petrol for the car because the car is guzzling more fuel (a bit like you going from a couch potato office worker to a regular gym goer - you exercise more, you burn more fuel therefore you need more top ups). John fills it up but he knows exactly how much fuel is going in and going out therefore the petrol doesn't overflow and destroy his beautiful leather gloves. It's a little bit different when it comes to the human body and our psychology. A recent study has attempted to identify mechanisms for the phenomenon termed “exercise weight compensation” in response to exercise in overweight and obese participants. Nearly 200 women and men were randomly assigned to receive 3 treatments over 24 wk: 1. A no-exercise control group. 2. 8 kcal · kg body weight–1 · wk–1 supervised exercise (8 KKW), or 3. 20 kcal · kg body weight–1 · wk–1 supervised exercise (20 KKW). Participants compensated by increasing energy intake (an average of 90.7 kcal/d in the 8-KKW group and 123.6 kcal/d in the 20-KKW group). They ate more when they exercised more and the numbers differed depending on the starting weight of the individual. We don't even realise we are doing it and it is vastly easier to out-eat the calories burned through exercise than to burn off the calories from eating. Results: The results of the study as presented suggest that the focus of a weight-loss intervention should be on reducing energy intake rather than solely on exercise-induced energy expenditure. Meaning, YOU can exercise until you are blue in the face but if you don't get a handle on your food, you will get less results than you expect and this can lead to drop outs and a loss of motivation to exercise. My personal take is that you should use exercise for a positive benefit. Think of of it as doing something positive for your body. You are strengthening your bones, building your muscle so you can run, lift, climb and partake in every day activities. You are improving the flow of your blood and the ability of your body to use energy. It is so good for mental health and can relieve stress and help you sleep better. Exercise is not a chore or a punishment for eating excess calories. It is something to be enjoyed and practised regularly. Have a SPIFFINGLY good day and let me know how this EMAIL radically changed your life today. John ' king of the road' Donaghey. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: Here is a quick fitness conditioning workout that will challenge you. It is tough and only needs 2 exercises but a lot of muscles are worked here. Please do not attempt this if you do not know how to perform a kettlebell swing correctly. You can switch this out for a bodyweight squat. Enjoy the workout and let me know if it is easy or hard. Warm up by performing 10-20 Cals on the bike and 10-20 Kettlebell swings or squats. If you want to progress this workout you can either time it and try to beat your time each week or add more cals and swings (something that I wouldn't prefer haha). See the video below for the rundown of the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  This is a question that comes up a lot. In fact, the fitness industry often swings in favour of one of these methods of training but what does the science say. According to Dr Martin Gibala and Professor Stu Phillips of McMasters University, the science suggests the answer is both. The best thing for your health to ensure that you live a long and healthy life is to regularly perform both strength and cardio training. They go to say that in one March 2018 study researchers used UK data on about 80,000 unique participants. Regular people who researchers followed for years to track their health, their cardio and strength fitness, whether they died and if so, how? Now as you might expect, higher cardio-respiratory fitness was associated with a smaller risk of dying from either all-cause death or cardiovascular disease or cancer. The more in shape you were, the longer you live basically. Something similar happened to people the stronger they were. The strongest people tended to also be the ones least likely to die from all-causes. But the people who were least likely to die from all-causes as well as cardiovascular disease were the ones that were both in shape and strong. The point is that strength and cardio fitness both were important. The same results have been replicated time and time again in different sorts of studies called randomized controlled trials. For example, a 2012 Australian study put several groups of overweight and obese people through 12 weeks of training. One group did all cardio, one did all strength training and the third group did a combination. The combined group saw greater benefits for weight loss, fat loss and cardio-respiratory fitness. Another Australian study found that combining strength training with aerobic training featured something of a multiplier effect in populations with coronary heart disease. Essentially, the finding was, cardio will make you fit and strength training will make you strong and both cardio and straight training together will make you even more fit and strong than either alone. Now you might read this and think, "Well John, I am super busy so how do I include both in my routine?" That is a great question and I will share some tips about how to do this in my next blog. References. 1. March 2018 study used UK data on about 80,000 unique participants https://academic.oup.com/aje/article/187/5/1102/4582884 Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: This weeks workout is a home bodyweight strength workout for muscle toning. It is a simple program with 6 exercises divided into 3 pairs. Perform each pair of exercises for the number of sets prescribed in the video below. You can make this program harder by adding a backpack full of books to add extra weight to your body or you can add repetitions to each set of exercises. It is tough to do back exercises without any equipment at home so the choices are limited. I would encourage you to purchase a suspension trainer or set of resistance bands for future workouts. You can warm up by performing each exercise for 10 repetitions for the upper and lower body exercises and for 15-20 secs each for the core exercises. See the video below for the exercises and the program. Enjoy the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  This is a great question I received from a reader. Without delving too much into the science of training and nutrition, here is the quick summary. 1. Toning up is all about reducing your extra layer of body fat to reveal the toned muscle underneath. Think of a sculptor chiseling away at a marble block to reveal a beautiful statue underneath. 2. You need to use a combination of diet, weight training (super important) and cardio to get this result. It can be done without cardio but I like to include both types of exercise for overall health. 3. The typical approach to toning up is to do tonnes of cardio and diet, with weights being done if people have a spare 30 minutes. The optimal approach would be to optimise your weight training over cardio. I would aim for a minimum of two full body weight training sessions per week but would prefer 3 to get better results. 4. In order to lose fat and keep your muscle it is imperative to eat less calories than your body needs and to keep your protein intake high. I don't mean astronomical levels of protein. For our clients we like to use 1-2 palm sized portions of protein per meal. This is great because you are all different sizes and this can be individualized to the size of your own hand. Protein is essential to keep muscle protein synthesis happening which is the natural rebuilding process of your lean muscle tissue in your body. In fact, some people have actually gained a little bit of muscle while being eating 1000 less calories per day and the main reason they could do this was because they did weights 3-4 times per week and upped their protein intake. https://www.sciencedaily.com/releases/2016/01/160127132741.htm We need the calorie deficit because we want to lose the excess body fat. Also, by eating less you will not be able to add size to your body, you will keep your lean muscle, make it harder and firmer because you are constantly doing weights and you will look smaller and fitter and more toned. 5. So, here is how a weekly schedule could look like.
That's too much for me John, I can only train three times per week. Cool, simply knock off the cardio, keep the weights, eat in a calorie deficit and keep your protein high. Add in 5,000-10,000 steps per day to increase your energy output and reduce stress and you will still get great results. What If I can only train twice per week? You can do it, but the results will take a hell of a lot longer to get and you will have to progressively train harder in those two sessions. In summary. 1. Eat in a calorie deficit and keep your protein intake higher than normal (eat 1-2 palm sizes of protein at every meal). 2. Prioritise weight training over cardio and aim for at least 2-3 sessions per week. 3. Constantly aim to progress your training so that you are lifting more or moving faster every month. Does this make sense? If you are stuck for programs, here is a great example of a weight training program for fat loss and muscle toning. Let me know if you have any questions about toning up without getting big muscles.
Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: |
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