All posts tagged: training

Weight loss techniques

Weight loss techniques

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28-day weight loss challenges. 6 pack abs in 6 weeks, there are plenty of these programs advertised online and in gyms everywhere.

You lost a decent chunk of weight in a month. Fair play. That’s great. Really, it is. But can you sustain it? Can you continue this fat loss process? Can you keep off the weight you lost in that month? 9 times out 10, the answer is no.

Why? Because 9 times out of 10 the approach you have used is unfortunately unsustainable. You were just about able to keep the head down and stick with the plan for the 4-6 weeks. But like all unsustainable approaches, you broke and ended up right where you started.

The New Year brings a renewed focus and energy for achieving health and fitness goals. While this can be an exciting and inspiring time of year, creating and achieving long-term weight loss goals can often feel overwhelming. Therefore, setting short-term goals to work toward small wins can help create sustainable habits that lead to long-term weight loss success.

My advice is to make small changes to nutrition, your exercise routine, your sleep, etc. Small changes that are manageable, that will not be overwhelming and allow you to implement them for long periods of time. You can then progress these changes as you go, as you become comfortable to do so.

weight loss challenges

The results may be at a slower rate initially, but they will be consistent and they will allow you to enjoy a happier, healthier lifestyle. Play the long game. Your body and your mental health will thank you for it.

Reflection, preparation, and celebration of small wins can be effective tools in helping you tackle your larger long-term health and fitness goals. By taking the time to establish an action plan that leads to positive behavior change, you can have success in achieving small weight loss wins that lead to bigger goals to start fresh in the New Year.

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How to train while on Holidays

How to train while on Holidays

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How to train on Holidays?

What’s the best way to go about it? Continue to train as usual? Continue to focus on your nutrition and ensure your progress while away? Scrap it all, and eat and drink what you want?

The answer, in my opinion, whatever way you want. If you have a wedding coming up, a debs dress you want to fit into, a 40th birthday you want to look good for, want to get a 6 Pack, a big match coming up, a bodybuilding show, etc, by all means, continue your training, hit your step count, try to stay focused on your nutrition, no problems there.

Training while on Holidays

If you have been training hard for the last year, have been on the ball for the best part with your nutrition, have been making consistent progress, are you going to throw it all away by taking a break from training for the week, drinking a few cocktails and eating a few deserts? Absolutely not. (That’s not to say sit on the couch for the week and eat everything in sight obviously).

Maybe you could go in between the two options. Whatever you choose to do, own it, enjoy it and do not regret it. 

Jake BeirneHow to train while on Holidays
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Training, Nutrition, and Lifestyle – 18-year-old me

Training, Nutrition, and Lifestyle – 18-year-old me

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Training, nutrition and lifestyle advice I would give to an 18-year-old me 🙎‍♂️

Training 🏋️‍♀️

You will make mistakes, a lot of them. Learn as you go. After 10 years of training, I still look back each year and look at the things I could have or should have done differently in the gym. Your programming won’t be perfect. Train each muscle group 2-3 times per week. That could be twice up five times per week 💪

Leave your ego at the door. Learn how to execute all the exercises you utilize to the best of your ability. Might seem cool at the time to try squat or bench more than all your mates, but if you are executing the movements poorly don’t be shocked when you end up becoming regularly injured (guilty) 🤦‍♂️ Train in a style that you find enjoyable and sustainable. That style will likely change over time as will your goals 😀

Nutrition 🍔

Don’t fixate on one approach. Ketogenic, low carb, high carb, intermittent fasting, they all work once your caloric intake and protein intake are set appropriately for your current goals. Use an approach which again, is enjoyable and sustainable. Again this may change over time. –

Try to consume 80% of your nutrition through nutrient dense Whole Foods and play around with the rest 😋

Supplements 💊 
The majority are a waste of time and money. At 18 years old with limited income, for most, I wouldn’t bother. Focus on your training, nutrition, sleep and managing stress. –

Lifestyle 😄

The majority are lucky enough to have no real responsibilities at 18. No mortgage, no kids, only a part-time job and minimal expenses. Enjoy that time. Work hard, but go out, have fun and don’t take yourself too seriously. Don’t stress if you don’t have a breeze what you want to do in life. I didn’t have a clue until I was 23 ✌️

Jake BeirneTraining, Nutrition, and Lifestyle – 18-year-old me
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Monday Motivation Workout

Monday Motivation Workout

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It’s Monday Motivation time. The first day of the week. A fresh start. Time to nail it. Make sure everything is 100% perfect. Hardly likely is it? 🤔

Every week and most likely every day, you will come across obstacles preventing you from executing your week 100% as planned. That’s life.

The best athletes in the world have missed training sessions. The best physiques in the world have eaten ‘bad’ meals and so will you 🍫 🍷 🍭

Have a game plan. Take care of what’s controllable. When things don’t go to plan, don’t throw in the towel. The attitude of “Well I’ve already missed a training anyway or I have already gone off my nutrition plan today I’ll start again next week” is so often when holds people back. Put it behind you and get back to the game plan.

Showing up is half the battle. Start moving before your mind realises what your body’s doing.

As I mention to all of my clients, it can be difficult to drag yourself out of bed and go to the gym on cold winter mornings, in fact anytime in Ireland. One reason for this is that cold weather makes getting out of bed unpleasant, creating an invisible barrier that prevents you from getting to the gym.

Identify the series of steps required to get you to the gym and systematically remove the barriers for accomplishing them one at a time. For instance, if getting out of bed is difficult because of the cold, lay out your gym clothes the night before so you can bundle up straight away and make getting out of the house less painful.

If you also need to bring a lunch with you, make sure to pack it the night before as well so you don’t have to spend time thinking about what you’ll eat in the morning. Finding simple ways to remove invisible barriers can make it far easier to get to the gym on a regular basis.

If you do happen to miss your training session for whatever reason, work on your NEAT workout, getting your steps up and sticking to your nutrition plan.

Have a great week!

Jake BeirneMonday Motivation Workout
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