Check out our new website www.functionaltraining.ie. I think if you are not blogging you're left behind so we are getting a nice shiny wordpress blog. We promise to update it regularly and hoof up the odd video.
Sorry it been so long!
Friday, August 13, 2010
Monday, February 1, 2010
Monday, January 18, 2010
Strength and Conditioning for teams
Its a busy start to the year,
With Strength and Conditioning programs commencing for;
Ballymun Kickhams GAA team
Naomh Fionnbarra GAA team
Naomh Fionnbarra Camogie team
We will aim to keep you posted on some of the work both Dualtach and Myself are doing.
Check our resident racing car driver out!
Check out this little youtube clip of Barry John McHenry racing around Mondello. He had a lovely sticker on the side of bis car too!
http://www.youtube.com/watch?v=UmD-8rDOVOw
Also if you want a laugh check out the future of fitness!
Shake weight Baby!
http://www.youtube.com/watch?v=UmD-8rDOVOw
Also if you want a laugh check out the future of fitness!
Shake weight Baby!
Monday, December 7, 2009
Foam Rollers and Christmas Party
Christmas Drinks this year is in Smyths Pub in Ranelagh, Friday 11th October at 8pm. A few free scoops and a bit of food is promised to all FTI gym goers.
Also check out this sent in to me by one of my clients Siobhan,
http://www.independent.ie/health/diet-fitness/fit-to-be-tried-foam-rollers-1966213.html
Check out this article, i couldnt have put it better myself. Maybe foam rollers will be the new craze, Functional Training Ireland has only been using them for 3 years now, no seriously its a well made article, explaining the benefits of Rolling around the floor in pain, another client of mine terms it therapuetic discomfort.
Also check out this sent in to me by one of my clients Siobhan,
http://www.independent.ie/health/diet-fitness/fit-to-be-tried-foam-rollers-1966213.html
Check out this article, i couldnt have put it better myself. Maybe foam rollers will be the new craze, Functional Training Ireland has only been using them for 3 years now, no seriously its a well made article, explaining the benefits of Rolling around the floor in pain, another client of mine terms it therapuetic discomfort.
Sunday, November 22, 2009
Exercise of the week # 3
The Cat Camel Exercise is great for back pain sufferers and is actually surprisingly a great abdominal exercise too. Looking at this exercise here you wouldnt think it hits your abs at all, but trust me if you get your chin tucked in properly you will fire that hard to hit lower ab area.
Essentially get on all fours, keep your bum and hands where they are, your trying to get your mid section to work. at no stage through this exercise do you bend your elbows.
Drop your lower back to the floor, so you like like a cat?
Now reverse this position and really tuck your chin in tight to your body. You should feel it work your tummy muscles now.
I reccomend doing this 12times in a row. Let me know how you get on.
Tuesday, November 17, 2009
Simple stuff to help your workouts
1. Write a weekly food diary.
There are many benefits to this but chiefly you will actually see what you are really eating. Be honest with yourself and write every detail. Armed with this humbling information there could be simple fixes that could save you pounds of bodyweight over the year.
2. Get really good technique in the key lifts.
Some people worry too much about the little things before they can master a squat, a push up, a chin up, a lunge, a dumbbell row. Lets say if you can do ten of these well each start thinking about the harder stuff. (ok chin ups are hard but you can use a band to help you)
3. Go easy on the bread.
Excessive consumption of white bread or brown bread (I see no real difference between the two) is hurting many the slimmers chances of leaning out. Avoid bread like you are allergic to it, chances are you will still eat enough anyway.
4. An apple a day keeps the doctor at bay.
Apples are so handy for a healthy snack, not only are they really good but they are so easily available. Instead of reaching for a bar or crisps next time your peckish, reach for an apple.
5. Eat a breakfast.
Simple fact of life, people who eat a healthy breakfast are slimmer than those who skip the most important meal of the day. Most people know this one and choose to ignore it, never skip breakfast.
6. Always eat after training.
After training your body craves nutrition, current research indicates you have around a 20 minute window of opportunity to ingest calories post workout. Quite simply you will not believe the difference taking a small amount of carbs and protien post workout will make over the course of a year. Honestly how many people do this? With any team I train the first rule I make is no food - no train.
7. Fish Oil works
An overwhelming body of research has shown that fish oil or omega-3 fatty acids are beneficial for a myriad of good things in the human body, one of them being fat loss. Get on "the fish" as soon as possible.
8. Beware of weekends.
Unfortunatley you can undue all your hard work during the week by having a big weekend, its a fact of life that nearly all of us go out on the weekends and consume too much calories. Why not plan for this and ensure you are kept active on the weekends?
9. Not all calories are created equal.
There is far more to nutrition than just counting your "points" or calorie intake.
Here's an example of why not it's not just about how many calories you consume:
If we take two people of fairly equal size and fitness level. We put both people on the same training program and allow each person to eat 3,000 calories per day.
Person A - can only get his calories from lean meats /salmon, fresh fruits and vegetables and sweet potatoes and brown rice
Person B -- can only get his calories from candy, ice cream and fast food
After 8 weeks or so, who do you think is going to look better?
Obviously person A.
So even though both people trained the same way and ate the same amount of calories, they will most definitely end up with very different results.
This is why when it comes to calories, it's not the quantity that's most important, it's the quality.
10. Cereals are not as healthy as you think. In fact many are not healthy at all.
Most if not all traditional cereals are essentially loads of processed sugar in a bowl, yet its the number one choice for people around the country. How essentially sugar ladened processed maize is construed as healthy is just down to clever marketing? A healthy start to day should be back to basics, eggs, lean rashers, organic porridge or muesli. For the busy individual a protein shake with some fruit would be a must better option than your popular cereals.
There are many benefits to this but chiefly you will actually see what you are really eating. Be honest with yourself and write every detail. Armed with this humbling information there could be simple fixes that could save you pounds of bodyweight over the year.
2. Get really good technique in the key lifts.
Some people worry too much about the little things before they can master a squat, a push up, a chin up, a lunge, a dumbbell row. Lets say if you can do ten of these well each start thinking about the harder stuff. (ok chin ups are hard but you can use a band to help you)
3. Go easy on the bread.
Excessive consumption of white bread or brown bread (I see no real difference between the two) is hurting many the slimmers chances of leaning out. Avoid bread like you are allergic to it, chances are you will still eat enough anyway.
4. An apple a day keeps the doctor at bay.
Apples are so handy for a healthy snack, not only are they really good but they are so easily available. Instead of reaching for a bar or crisps next time your peckish, reach for an apple.
5. Eat a breakfast.
Simple fact of life, people who eat a healthy breakfast are slimmer than those who skip the most important meal of the day. Most people know this one and choose to ignore it, never skip breakfast.
6. Always eat after training.
After training your body craves nutrition, current research indicates you have around a 20 minute window of opportunity to ingest calories post workout. Quite simply you will not believe the difference taking a small amount of carbs and protien post workout will make over the course of a year. Honestly how many people do this? With any team I train the first rule I make is no food - no train.
7. Fish Oil works
An overwhelming body of research has shown that fish oil or omega-3 fatty acids are beneficial for a myriad of good things in the human body, one of them being fat loss. Get on "the fish" as soon as possible.
8. Beware of weekends.
Unfortunatley you can undue all your hard work during the week by having a big weekend, its a fact of life that nearly all of us go out on the weekends and consume too much calories. Why not plan for this and ensure you are kept active on the weekends?
9. Not all calories are created equal.
There is far more to nutrition than just counting your "points" or calorie intake.
Here's an example of why not it's not just about how many calories you consume:
If we take two people of fairly equal size and fitness level. We put both people on the same training program and allow each person to eat 3,000 calories per day.
Person A - can only get his calories from lean meats /salmon, fresh fruits and vegetables and sweet potatoes and brown rice
Person B -- can only get his calories from candy, ice cream and fast food
After 8 weeks or so, who do you think is going to look better?
Obviously person A.
So even though both people trained the same way and ate the same amount of calories, they will most definitely end up with very different results.
This is why when it comes to calories, it's not the quantity that's most important, it's the quality.
10. Cereals are not as healthy as you think. In fact many are not healthy at all.
Most if not all traditional cereals are essentially loads of processed sugar in a bowl, yet its the number one choice for people around the country. How essentially sugar ladened processed maize is construed as healthy is just down to clever marketing? A healthy start to day should be back to basics, eggs, lean rashers, organic porridge or muesli. For the busy individual a protein shake with some fruit would be a must better option than your popular cereals.
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