All posts tagged: workout

5 Reasons to Invest in a Personal Trainer

5 Reasons to Invest in a Personal Trainer

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I believe that at some point in your training, everyone should invest in a personal trainer. It may be for 3 months or it may be for 10 years. What you can learn during even a short 3 month period, can be invaluable. The experience can provide you with the knowledge and confidence to continue progressing towards your goals in an efficient, effective and safe manner.

Efficient Training Program


It is important your training program is set up correctly to allow you progress towards your goals and allow you to get the most out of your time spent in the gym.

Nutrition Program


Many people spend years in and out of different fad diets, spinning their wheels, making little to no progress or progressing, only to fall back to their original position. It is important to learn how to set up your nutrition so that it can help you work towards your goals in a healthy, sustainable and enjoyable manner.

Adherence and Accountability


One of the more obvious ones. When you invest in a personal trainer, they are there to ensure you turn up, train hard and are working on all that is necessary outside of your sessions to get you to where you want to be.


5 reasons to invest in a personal trainer

Exercise Execution


It is quite rare to see people in commercial gyms or large group training classes executing exercises correctly. It is important to learn how to do this not only so that you get the most out of your training, but also for your own safety.

Education in nutrition and training


Unfortunately, there are endless rumors, myths and false information out there in the fitness industry. You may hear these from your friends, online or from many other sources. Your trainer is there for you to answer any questions you may have regarding the industry.


Is it time to invest in a Personal Trainer? Whether it’s one to one training or Group Training, I can help you reach your goals. Hit the link below to get a Free Consultation.

5 reasons to invest in a personal trainer
Jake Beirne5 Reasons to Invest in a Personal Trainer
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How to lose weight fast

How to lose weight fast

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If you want to lose weight fast, you need to understand that in most cases it is going to take time. Results don’t happen overnight – and you need to enjoy the process in order to ensure there is sustainable adherence. That’s why you can’t follow a diet you hate/ find too difficult and expect great results. It’s not sustainable enough, not to mention the fact that you have the wrong mindset and motivation.

Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging. In addition to diet and exercise, numerous other factors can influence weight and fat loss. Luckily, there are a number of simple steps you can take to increase fat burning, quickly and easily.

ways to lose weight fast

You’re not going to succeed if you focus too much on your weight and obtaining extremely fast results. If you lose weight too fast, you risk losing muscle mass. The best way to lose fat is by creating a sustainable lifestyle that you can enjoy. Start by slowly introducing new habits and making smarter choices every single day.

Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength. Most commonly, strength training involves lifting weights to gain muscle over time. Research has found strength training to have multiple health benefits, especially when it comes to burning fat. Strength training has been shown to increase resting energy expenditure and reduce fat.

High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated. HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.

5 ways to lose weight fast

For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between. An alternative could be to increase your NEAT exercises.

If you are looking to get in shape, dust off the Christmas cobwebs, or have an event you are trying to strive towards, such as a wedding, feel free to get in touch with me for a Free Consultation.

Jake BeirneHow to lose weight fast
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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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NEAT – Non-Exercise Activity Thermogenesis

NEAT – Non-Exercise Activity Thermogenesis

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NEAT – Non-Exercise Activity Thermogenesis

NEAT – Non-Exercise Activity Thermogenesis is essentially your movement throughout the day that is not through formal exercise, such as weight lifting, cardio vascular movements, running, etc.

This is something which can be used as a key part of your arsenal for fat loss but is very often overlooked. When it comes to dieting, energy balance is everything. Many will track their energy output from training and track their energy intake (food consumed) which is great. Up your game and track your NEAT, you’ll see improvements quicker and reach your goals in better time.

NEAT - Non-Exercise Activity Thermogenesis - hiking up Dublin Mountains - Jake Beirne Fitness - Personal Trainer - South Dublin
Jake Beirne Personal Trainer – NEAT – Hike up Dublin Mountains

One simple way you can do this is by tracking your daily steps. I have all my clients do this and is something I suggest everyone does. This can be done with a Fitbit or through a step counting app on your phone. Allocated steps are individual dependent however, I use 10,000 steps per day as a good general number to aim for, which I recommend to all my clients. Even if you don’t make it to 10,000 steps, adding extra steps to your day is an important component of NEAT that can burn calories, while adding health-promoting activity to your life.

For my clients that are also parents, a simple form of NEAT is to play with your kids. In this modern era of having an app for everything, there is no app for spending extra time with your kids. If you can carve out even a few minutes for playing catch, kicking a ball or walking down to your neighborhood park, you will be spending precious time with your offspring while racking up NEAT. An additional benefit to playing is that it can also help boost neural activity and cognition, so not only are you burning a few more calories, you could actually be increasing your brain function as well.

Your metabolism is always working to burn energy, some faster than others, but this is purely down to genetics. During periods of higher activity, your body will burn more calories than when you are at rest. (Note: A calorie is just a measure of a unit of energy; technically speaking, it’s the energy required to heat one liter of water by 1°C .) But even at rest, your body is always expending energy. How you burn energy or expend calories, which is called the total daily energy expenditure (TDEE).

Jake BeirneNEAT – Non-Exercise Activity Thermogenesis
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How to workout on Holidays

How to workout on Holidays

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How to workout on holidays 🤔

Throughout last summer I have seen many posts regarding how people can stay on track with their nutrition, workout on holidays and how to ensure they will see no regression. Some I agree with some I don’t.

If you are in the lead up to a show/competition or body composition or fitness goal (like getting a 6 Pack) and want to keep everything moving forward, of course, continue with your training, continue with the nutrition that’s helping you work towards these goals.

If you are “The Average Joe”, in my opinion, this time should be used to unwind a little, especially on the nutrition side. Enjoy your vacation, as @vickycornick said in her most recent post, “train if you want to train”. Enjoy some meals out, have a few ice creams, consume a few drinks (if that’s what you’re into). Am I saying eat everything in sight and drink yourself into oblivion, obviously not?

workout on holidays - Jake Beirne Fitness - Personal Trainer South Dublin

If you have been working hard all year, are you going to undo all the hard work you’ve put in while away for a week? Definitely not. It’s likely you will come home a few lbs heavier but nothing that can’t be quickly amended with a couple of weeks of tightening everything up on your return.

Jake BeirneHow to workout on Holidays
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