But after coaching literally thousands of people over the past decade through my personal training studio in temple bar. Bootcamps in Dublin, web sites and email I’ve seen EVERY excuse for not starting, not making progress or just plain giving up.

Here are the 3 most common…

“I don’t have time”
“I don’t have money”
“I’m not fit enough”

So I say this with the risk of insulting a lot of people – but here I go.

STOP THE BULLSH*T!

These are excuses. Excuses that YOU are putting up. That’s right, they are self-imposed. You’re afraid that if you try it and it doesn’t work, you’ll look stupid. Right?

I know that’s what you’re thinking…

One of my best clients wouldn’t tell anyone he was training at the start because he thought that if it didn’t work and he gave up that it would look bad.

He’s now 120lbs lighter and he’s a personal trainer. He trusted in himself and me and got the result.

DON’T HAVE TIME??

If you can’t find 60 minutes in your day for yourself, then you are doing too much crap. Turn off the TV, get the kids to bed earlier, stop checking email 15 times a day, stop texting so much and cut out all the other nonsense. I have clients that work 70 hour weeks and clients that run businesses in Ireland and the US and clients that drive up from Naas in traffic 3 times per week to train.

DON’T HAVE THE MONEY??

You aren’t looking closely enough. There’s a thing called the ‘latte factor’.

Basically if you cut out alcohol and stopped buying lattes 2/3 times per day you would be literally €100′s better off each week.

If you think your too old, fat or unhealthy and think it could never work for you…?

Then you’re right!

I could think of something catchy to say here but I’d rather steal Henry fords words of wisdom here:

“If you think you can do a thing or think you can’t do a thing, you’re right” – Henry Ford

What he’s saying is you can do whatever you want. You just have to decide to do it. I’m not going to get all ‘The Secret’ on you here because willing or wishing it to happen won’t cut it here. You have to DO something. Not just think about it.

If you’ve made the decision that you can’t do it, you’ve given up!

We are personal trainers and exercise and health scientists… Your almost SUPPOSED to be unfit starting a personal training programme or fitness class… That’s what they are for. Don’t waste 3 months ‘walking yourself fit’.

>>>>ACTION STEPS<<<<

I guess what I’m trying to say is getting fit, looking and feeling better is NOT for everyone. Its for people who just take the next step an DO something. Get the ball rolling now.

-Throw out the bread
-Buy some vegetables and meat/vegetarian alternative
-Read this post on personal trainer tips
-sit down and write out where you are now and set goals.
-Take measurements (form below to print)
- Write down what you’ve eaten and when you’ve eaten it over the last couple days (2 at least) form to print below

See the gaps in your nutrition? Most people see it when they write it down and I don’t have to do anything.

If you’ve taken the 60 seconds or so to perform these couple of exercises then you are well on your way to getting where you wanna be.

WHY??

Because you DID something not just sat there and thought about it or wished it would happen and made excuses.

“Aw the printer didn’t work”
“my boss will give out to me”

BLA BLA BLA…

The people that succeed don’t keep making excuses. They don’t feel sorry for themselves. They get on with it.

Maybe you’ve failed before and felt stupid. Not this time.

That’s in the past. Today is a new day and leave all of the baggage behind.

EASY FOR YOU TO SAY…

Right about now comes the old “Well bryan, it’s easy for you to say. You’re a personal trainer”

Again, I say that’s bullshit. Excuse my French…

Do you think I was born with abs or any significant amount of muscle?

I work my ass off every free minute I have.

I was a bit chubby in my early teens. It sucked so I did something about it. I read books on nutrition and training. I started studying to be a personal trainer when I was 15.

Then I got too skinny in my late teens. So I lifted heavy stuff and ate more and got bigger.

I had no time for excuses and nothing was going to stand in my way.

It’s not that difficult to lose fat, get lean or gain muscle. You just have to be prepared to DO it. It may not be easy to stick to it but it’s simple to do when you know how.

Contact me here on my personal training website if you want to get started and do something

Thanks

Bryan Kavanagh BSc CSCS

‘You’re here 13 hours, that’s a long day! It probably makes it harder that you have to actually talk to people..?’

I’ll admit it… being a personal trainer can be tough!

You have to motivate clients all day long and be in good form…

There are some days that you dont ‘feel like it’ but they are few and far between. 

There are days when you probably SHOULDN’T be there. 

A good friend of mine passed away recently and I was working with clients and running the bootcamp the next day. 

You know what? My clients, the bootcampers and the trainers got me through it. 

I love my ‘job’ and my business and when I dont feel like getting out of bed at 6am or working until 9 pm some nights I simply think about what my ‘job’ is…

It isn’t a job, its a privilege.

I help people on a daily basis. (and torment them but that’s neither here nor there)

Then I receive emails like this and it makes the long days and the early mornings seem trivial. 

Flat Abs Tip #2: Stop eating processed food. Processed foods, refined sugar and flour based products don’t belong in your diet if you want lean abs. Removing these items from your daily routine will allow your body to maintain stable blood sugar levels, reduce insulin levels and speed up fat loss.

The fat stored by excess sugar intake (insulin) primarily lands around your waist, covering your abs and making you look fat. Cut these items from your diet and replace them with whole foods such as lean meats, vegetables, nuts and fruits. Consult with your personal trainer about meal plans to suit your own specific needs.

Flat Abs Tip #3: If your trainer has you doing long and slow cardio workouts. He is doing you no justice. Instead, use HIIT (High Intensity Interval Training) instead of your cardio workouts. HIIT consists of intense bursts of cardio and short periods of recovery. This will turn up your metabolism and ignite fat loss.

Flat Abs Tip #4: Crunches are useless and bad for your back. Ask your trainer about serratus crunches and half get ups. These will force your abs to work harder, and will achieve better results.

Flat Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on packaged health food that comes with claims of weight loss. If it’s processed and in a packet, then its probably bad for you.

Gimmicks on infomercials will claim to make personal training obsolete but these abdominal exercise machines are merely gimmicks – all you really need is your own body weight, maybe an exercise ball and dumbbells or a medicine ball.

Flat Abs tip #6: Challenge your core often by doing planks and stability exercises. If your personal trainer does not do any stabilisation exercises with you I think you are wasting your money. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that your personal trainer should be using with you and when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Contact a personal trainer now in order to give your abs a progressive challenge in order to transform.

Call or email today to get started on a personal training program that will challenge you, motivate you and transform your body.

Ph: 0861238633

Email: bryan@athleticbodysystem.com

If your goal is weight loss, muscle building or even general health, hiring a personal trainer can be a step in the right direction for you.

A good personal trainer can help you set up a program that meets your goals and teach you how to implement it successfully. Finding and choosing a trainer can be a little confusing and, for some people it can even be intimidating.

Its understandable, you are taking a step outside your comfort zone and entering a new lifestyle!

We all know it’s not easy asking for help, but going in for the initial consultation with a little more knowledge about how personal training works can make it a little easier.

What Personal Trainer should you pick?

The first thing people look for is the trainers ‘qualifications’.

Sure, the trainer should have a basic qualification and be educated in anatomy, programming and have an excellent grasp of nutrition but most of all the trainer needs EXPERIENCE and he/she needs to be surrounded by other experienced trainers.

The trainer also needs a PROVEN TRAINING SYSTEM.

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If your trainer is ‘winging it’ then you have a problem.

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Personal training is not just a job and we don’t just go through the motions. Trainers need to diagnose problems and provide the cure in every session.

If your technique isn’t right?

If your fat loss has slowed?

If the scales hasn’t shifted?

We need to diagnose the problem and provide a solution.

A personal trainer needs to provide you with:

-Guidance on reaching your goals

-Education about strength training, fat loss and nutrition

-A reason to show up at the gym each week

-Accountability

-An assessment your progress

What is a Personal Training Session Like In The ABS Gym?

Each session usually lasts about an hour. The first meeting is devoted to assessments. Body measurements, training history and goals.

After that, you’ll spend each session doing a 5-10 specialized warm up and then you will carry out your training programme that will be tailored to meet your specific goals.

Personality is important too since you’ll be working very closely with this person. Make sure you get along with your trainer and feel comfortable asking questions.

Contact me now for more information –> Personal Trainer Dublin

You wouldn’t be reading this if you were

But you do have a few health related skeletons in your closet that you aren’t aware of. . .

Heres 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became easier. It could add up to a couple pounds per month!

1. You’re Dehydrated

• It has been said that 75 percent of the population is chronically dehydrated. When was the last time that you actually drank 8 glasses of water in a day?
• Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include fatigue, headaches, irritability, rapid heart rate and nausea
• Dehydration also slows your metabolism, all chemical reactions happen in water in the body. . . fat loss is, in essence a chemical reaction hence, dehydration hinders weight loss.

You shouldn’t wait until your thirsty, at that point damage has already been done. Instead, constantly rehydrate throughout your day.

Have a water bottle with you at all times and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

• Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
• Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
• Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

• In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
• Healthy adults require 6-7 hours MINIMUM of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
• A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime.

4. You’re Stressed Out

• I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
• Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
• The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

• You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
• A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
• You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

I don’t know if making New Year’s Resolutions is your thing, but either way you’re probably thinking

‘How can I become fitter, healthier and happier than I am right now?’

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts.
3. Build accountability into your workouts so that you resist the temptation to take too many days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training or bootcamp setting
4. Believe in yourself. Know with conviction that you CAN accomplish your goals.
5. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
6. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
7. Don’t be afraid to ask for help.
8. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
9. It’s not about will-power, it’s about want-power. You have to want it.
10. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
11. Stop talking about losing weight. Start doing it
12. Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
13. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
14. Destroy negative self talk.
15. Avoid the trap of high-calorie beverages after your workouts.
16. Be consistent with your workouts. Exercise three to four times each week.
17. Expect more of yourself.
18. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
19. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
20. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
21. Set specific, measurable goals.
22. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
23. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.
If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2011!

Call or email to get started today.

Nonsensical crap being pushed at people who are either buying it for a friend or loved one or those who will buy out of desperation.

Its wrong… but its happening…

The marketing alone should set alarm bells ringing… some clown of a celebrity recommending a product… it must work right?

Think about this for a second…

If you just happened to look great ALREADY and then a company approached you with a wad of cash and said:

‘these stupid looking runners that are glorified stilts actually help tone you butt and thighs… will you pose in them and we will give you lots of money’

What would you do?

I’d pose so hard it would put zoolander to shame!

Sadly, I know better so I couldn’t do it… and nobody really wants to see my posing face… it looks more like I’m suffocating.

I had a ball on facebook earlier… I was being accused of being in bad form but it was quite the opposite actually… I was having great fun!

I was just back from the Pavilions shopping centre and while I was there I noticed the same gimmicky products I do every Christmas…

Starting with…

All these are going to do is make you fall over … as I so eloquently put it on facebook…

Read the rest of the comments or >>Click here<< to see the full post on Facebook

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Power plates

About the only thing they're good for...

I think my position on power plates is outlined clearly below…

But in case you still doubt me… I spent 6 months doing a research project on vibration plates… and their effects…

The only significant result? 30 seconds WBV (whole body vibration) will increase your flexibility for about 3 minutes… then it will return to normal…

Power increase negligible and metabolism increases about as much as if you were shivering from the cold…

WASTE OF TIME…

What a load of complicated looking garbage… buy a hula hoop… it will do a lot more for your ABS… take a look at the video below…

—> http://vimeo.com/17659452

Them models never used that thing… the people that lost weight were on a proper training and nutrition plan and the company paid them to use their success stories as testimonials… they DIDN’T use it… End of story…

Take a look at this video and tell me HONESTLY if you think this looks like a legitimate training tool…

I don’t think I need to explain why this doesn’t work and how its quite obviously a gimmick but I will anyway…

Following on from the vibration training… it WILL activate the muscle but it wont break it down to any extent and definitely wont burn any appreciable amount of calories or build muscle..  I actually though this advertisement and the product was a joke… I wouldn’t believe it was real until I seen it in Las Vegas last year…

To summarise…

There are no shortcuts…

No gadgets…

No gimmicks…

I hope I helped earlier on Facebook and saved some people some money…

Seriously it’s not easy getting into shape and anybody telling you it is (infomercials and fad diets) are lying to you…

I’m done venting

Leave me a comment below and let me know what you think!

Thanks,

Bryan Kavanagh BSC CSCS

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‘Supervised exercise versus non-supervised exercise for reducing weight in overweight/obese adults. Nicolaï SP et al. J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.’

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This research study looked at the effects of training with supervision/instruction (ie a qualified personal trainer) versus “advice”

Two groups – Group one met a trainer twice a week for 4 months (as a group).
Group two received basic advice to increase physical activity and access to a fully equipped gym (any exercise they did was unsupervised).

The group with supervision lost on average 362% more fat over a 4-month period. (Total fat loss of 13.4lbs in the coached group – and only 3.7lbs in the advice only group)

WOW… I knew having a personal trainer was a big deal and I knew we were useful on some level

But not almost 4 times more effective!!

This proves two things… personal trainers/ bootcamps aren’t a waste of time! ESPECIALLY if you’re a beginner.

This study was done on untrained individuals… i.e

1. They hadn’t trained before or at least in the previous 18 months…
2. They were training but they had just started and were getting nowhere
3. They used to train but gave it up…

So if you fit into any of these categories… personal training or bootcamps might just be the way forward for you…

I know, it’s a leap of faith and personal training isn’t exactly the cheapest service on the planet and in order to get you off the fence I am going to make an executive decision and release 6 Personal training vouchers as Christmas presents…

They are perfect as a Christmas present. It’s 8 personal training sessions that will take place in early January!

Why 6?

Because I bought 20 last year and 14 were sold… and I have 6 left… and quite frankly we wouldn’t be able to cope with any more clients… Busy Busy!

Don’t believe me?

PS. Its 8 weeks TODAY until Christmas!!

Lose 10 lbs between now and Christmas, Don’t put it on!!

Take action NOW! Contact me Here >>>> Contact Bryan Here <<<<<

Or click the image below…

Read more about the ABS Gym (private personal training studio) by clicking the image below!

Now you have started to introduce different foods, reduce others and improve you diet over all. For the next couple of days we are going to talk a little about what we are putting into our bodies and how it will effect your efforts.

You probably still don’t know the reasoning behind it though. . I know what you are thinking and its probably on your mind all the time. .

‘don’t you need carbs?’

‘I feel tired when I don’t eat carbs’

or my favourite

‘ I CAN’T give up carbs’

First of all I never said give them up I merely said change the sources of carbs. Consider this;

Traditional diet. . Eat Less

Fat loss is halted for this entire time. . so you could essentially go out
into your garden and do backflips for the ENTIRE time and your body will
not release any fat. .

Insulin is a storage hormone and it stores very well. .tell me. .

If you were storing something, you’d put it in a sealed container right?

Your insulin shuts off the ‘exit’ from the fat cells and does exactly that. .

Oh and not to mention if your insulin is raised, you are after eating a load of carbs
and you are storing that too. . . GREAT!

Think about it. . don’t just close the page and forget

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Bryan Kavanagh BSc CSCS

Ian Graham CPT

ABS Gym — http://theabsgym.com

ABS —- http://athleticbodysystem.com

Athlete physique —- http://athletephysique.com/index1.html

I posted this on Facebook recently, without really thinking about it.

But afterwards all the ‘stuff’ I learned in college started coming back to me…

I had an ‘AHA’ moment… although I did say recently that

I remembered that exercise is also a means of getting/ staying healthy… who knew!?

Yea, being R-I-P-P-E-D is a health benefit because you are physically harder to kill and more useful in general when you are stronger but there are actually MORE health benefits! Like ones that make you live longer and have a higher quality of life and stuff!

One of my clients recently told me that he is in the best shape he has been in years and he has only been training approximately 7 weeks with me… He has lost 8/9 kg and his health has improved exponentially…

Or in this clients case a bottle of motilium/ day! I cured his indigestion problem too… cool eh?

A girl in the bootcamp called me ‘Doctor Bryan’ the other day because I spotted she had ‘fallen arches’ and they are almost definitely the cause of recent knee pain she’s been having…

Jeez, this exercise stuff works!

Lets test your knowledge…shall we?

You already know that:

Don’t you?

You definitely have heard that:

If you’ve been couch-bound for a while, you may want to start with less strenuous activities such as walking and bodyweight exercises?

Beginning at a slow pace will graduate your introduction to exercise without straining your body ‘too much’. Once you are in better shape, you can gradually do more strenuous activity… just don’t be too careful, you need progression too!

Oh this one is common knowledge… it’s the American college of sports medicine’s exercise recommendations for the average person for HEALTH…

And that’s just for health, NOT weight loss… I’m afraid 20 minutes and some random ‘strength’ exercises using tins of beans and bottles of water or weights that look like babies rattlers just don’t cut it…

Nice one Cher… If is was easy, everyone would be in great condition, never tired, never depressed and living long healthy lives… sadly they don’t…

People are getting diabetes in their 30’s now and guess what…they’ve only really started being unhealthy and lazy in the last 10-15 years… imagine what the next generation is going to be like…

IN-A-HEAP.COM

People are living in a state of morbidity… fat, sluggish and fatigued… IN THEIR 30’s… their parents only started to feel sluggish and gain a little weight in their 60’s (if ever)

See the problem?

Give us a shout today and get out of that rut your in… stop putting it off, you aren’t doing yourself any favours.

It’s NEVER too late… Click the image below and check out the ABS Gym and contact us about one of out personal training programmes.