Danny Mccarthy Personal Trainer

MOBILITY MONDAY
Simple but effective mobility drill working on hip rotation.
Start by sitting against a wall. Legs straight and just wider than shoulder width apart. Keep the leg straight and try to move from the knee not the ankle. Rotate all the way outwards and then all the way inwards. If you don't have much movement here that's fine, just go as far as you can. It will improve with practice. Do 5-10 reps on each leg 2-3 sets EVERY SINGLE DAY

Hip Rotation

I am delighted to announce that I am now a qualified FRC Mobility Specialist. Developed by world-renowned musculoskeletal, and human movement expert Dr. Andreo Spina. Functional Range Conditioning (FRC®), is a system of joint health, and mobility training based in scientific principals and research. Mobility refers to the amount of USABLE motion that one possesses across a particular articulation (joint). The more mobile a person is, the more they can maximize their movement potential safely, efficiently, and effectively. I will be launching my new Mobility Plans in the new year, between now then keep checking on my page to see what FRC is all about.

Fat attack Circuit class is back tonight at 6.30pm in Clon Pool!!! A great full body workout, suitable for all fitness levels. Even if you've never done a class before come along, let me know it's your first class and you can take it at your own pace. To book your place drop me a message or call 023-8834387

A few tips to improve your relationship with food!!

Total Restriction is not a healthy approach.
Restricting yourself from foods you enjoy to eat will just lead to periods of binging. An 80% approach all year round is far better than a 100% approach for 5 days then completely binging at the weekend. (ps. calling it a cheat day doesn't mean its ok).
Let me give you an example. You eat one chocolate biscuit per day. 7 biscuits in the week. Or you eat no biscuits Monday to Friday and eat a packet of biscuits at the weekend. 17 biscuits. Which approach do you think is better??

You will almost always go backwards before you go forwards.
Switching your mindset from an all or nothing to a little and often takes time. You will tend to binge at the beginning. But stick with it, you will get the hang of it and your relationship with food will be all the better because of it.

My Fat Attack Circuit class is back tomorrow morning at 10am in Clon Pool. A great full body workout in a fun environment which is suitable for all fitness levels.

5 WEIGHTLOSS TIPS:

1. Be consistent
2. Calories matter whether you count them or not.
3. Just because something worked for your friend doesn't mean it will automatically work for you. Everybody is different so you need to find what works best for you.
4. Total restriction is not the right way to lose weight. It will lead to long term psychological issues with food and binge eating (a cheat meal is binge eating, trust me I've done it). You don't have to eliminate the foods you enjoy to eat in order to lose weight. You just need somebody to show you the correct way to do it.
5. Be consistent

"SLOW AND STEADY WINS THE RACE"
Something that applies to training very well. There are certain levels to training and you need to start at the bottom first. The first few weeks of training should be just simply familiarizing yourself with your workout environment, getting yourself comfortable with your surrounds and get the body used to some light training. Learn to use all the cardio machines, try out some light weights (not following any strict program) and do some easy mobility work. Do this a couple times per week for the first 2-3 weeks. Once you have completed this you can get started on a program. This is the advice I give all new members going to the gym for the first time or even for somebody who hasn't trained in a long time. The people who follow this advice and don't try to do much too soon are the people who generally stick with training long term. If you try to do too much to soon you will either burn yourself out, injury yourself or just simply get sick of it!! If you need any help with your program just drop me a message.

WEIGHT GAIN (Yes some people actually want to gain weight)

The Simple Fact of the Matter is:

Weight gain requires a positive energy balance above that required for normal growth and development. You need to be eating more than your burning off. I regularly come across people who say they just can't put on weight. Mainly because they are extremely active people or have a higher than normal metabolic rate (metabolic rate differs only a few hundred calories between people, activity is the main factor). In simple terms all you have to do is increase the amount of food you are consuming over an extended period of time. If you don't see any difference increase the amount of food again.

Finding time, really means making time.
When something really important comes up in our lives, we find a way to fit it in to our schedule — whether that’s a new tv show we’re excited to watch, or meeting up with a friend for a coffee. Exercise might not be your main priority, but each of us has ultimate control over what goes into our schedule.

If it’s hard to figure out when you could possibly schedule a session, track your time in a planner or in an app. Look at where you can fit a session in (even if it's just 30mins a couple times per week).

Everybody has time to exercise. You just have to make it!!!

Sugar alone is not making you gain weight. Over consumption of food and calories is!!!

A long term sustainable weight loss plan will include the foods you enjoy to eat, not eliminate them!!

What happens if you eat a treat?

People's Perception:
-You have ruined all your good work
-The day is ruined now
-You have instantly put on weight

What actually happens:
-You have enjoyed a delicious treat that makes you happy
-Probably only 200-300 calories
-It can be easy included into your weekly calorie goals

Take home point - treats might not be the healthiest foods but they are good for the mind. Have a treat, leave it at one, don't feel bad about it in the big picture it will actually have very little effect on your goals. If you don't know how to work treats into a healthy diet ask somebody with more knowledge to help you.

My new class, BEGIN TO TRAIN. Starting this Wednesday at 6.00pm. An 8 week beginners exercise program aimed at the non trainer. A safe fun environment filled with like minded people like yourself. You will learn all the basic skills needed to exercise correctly.
Only €35 for Members of the leisure centre or €50 for Non-Members
If you need more information or want to sign up drop me a message or call 023-8834387

FAT ATTACK CIRCUIT CLASS
Is back tomorrow night at 6.30pm. A full body workout suitable for all fitness levels. If your interested or would like some more information about the class just drop me a message.

I'm Back!!!
Apologies for the lack of posts lately I was away on my honeymoon!! I'll be in the gym as normal Monday/Friday mornings and Tuesday/Wednesday evenings. If you have a question just ask away when you see me or you can book an appointment at reception. As always all advice, training programs and diet plans are free for members of the leisure club. If your interested in personal training please send me a private message. As usual I will be taking on a limited number of clients but these do fill up fast. I work with everyone from someone looking to lose a few pounds to endurance athletes, strength athletes, cyclists, the older adult looking to maintain healthy, people lacking motivation to train or even complete transformations. All sessions are one on one and are completely tailored to you and your goals.

So you want to get bigger!!
What do you do?? Hit the gym hard everyday and do as much volume as possible?? Probably not the best idea because you simply won't recover enough to see the benefits.
My advice is to keep things simple. Focus on the four main compound movements. Squat, Deadlift, Bench Press and Overhead Press. Give each exercise there own day and add a few accessory exercises afterwards. Get the technique perfect (ask someone to access your technique, we can all make improvements) and focus on getting stronger while maintaining perfect technique. Write down your lifts and progress them each week. Watch yourself grow. If you need help making a program or with your technique just ask 😃

FAT ATTACK CIRCUIT CLASS
Tonight at 6.30pm
Pm me for more info or to sign up

A BAD RELATIONSHIP WITH FOOD
Something you might have heard recently but how do you know if you have a bad relationship with food. You'd assume it only applies to people who are overweight or have an eating disorder but it applies to a lot more things than you think. Weighing out every gram of food, extreme binges or cheat meals, feeling guilty about eating anything that is not on your "plan", fantasizing about certain food products. If any of this sounds familiar, you need to look at your food habits or seek advice from someone with more knowledge.

FAT ATTACK CIRCUIT TRAINING
Tonight at 6.30pm in Clon Pool
Drop me a message for more information!!!

FAT ATTACK CIRCUIT TRAINING!!!
Tonight at 6.30pm in Clon Pool

Introducing a new aspect of training won't negatively effect another as long as you continue both aspects. Let me explain. Your an endurance athlete (running, cycling, swimming) and you want to do some strength training but your afraid it will make you worse at your endurance sport. It won't, it will greatly improve it as long as you continue to do your endurance training. If you stop your endurance training and just focus on strength then it will negatively effect your endurance training. Same goes for strength and power athletes, introducing some endurance work will only have positive effects for your strength training as long as you continue both aspects.

Did you know that I run a free Kettlebell Class on a Wednesday at 6.00pm for Members of the Leisure Club? Non-Members also welcome for €7 a class. Various levels of weights available so suitable for all fitness levels.

FAT ATTACK CIRCUITS
Tonight at 6.30pm in Clon Pool
Full body workout, suitable for all fitness levels.