Personal Trainer Dublin

Personal Trainer Dublin | Fitness Trainer Dublin

Personal Training Programmes

Yesterday I had 3 people call into the ABS Gym In Dublin for personal training consultations.

I really like these consultations and I feel people get a lot from them and leave with some direction. Yesterday was one of those days. I asked two of them to write down what they were currently doing and if they had a personal trainer before.

They did.

I asked for a rough idea of what they were used to doing and where they were training and it turns out they had just gotten a programme from a fitness intructor in the gyms they’d joined.

Unsurprisingly they had the EXACT SAME programme. (bearing in mind these two gyms were at opposite ends of the city and the people had completely different goals)


One was a really dedicated girl in her thirties who wanted to LOSE weight and the other was a guy in his late 20’s who wanted to GAIN weight?

How on earth does that make any sense?

Here’s the programme in question in all its glory:

Warm up:

10 minutes on treadmill


30 mins on cross trainer / elliptical level 5-7

15 minutes on stepper or stationary bike

(Guy had 30 mins runningon treadmill and girl had 30 mins incline walking too)

Weight training/ Resistance Training

Machine chest press

Machine shoulder press

Bicep Curl

Tricep Extension

3 sets of 12-15 repetitions of each

Abdominal/Core Work


3 Sets of 25

Look Familiar? 🙂

I bet you’ve probably went to the gym and got one of these prgrammes before and the ‘trainer’ told you it was tailored to your needs etc…


You can’t really blame the fitness instructor either. They’re actually told NOT to spend too much time with people. So even if the fitness instructor genuinely wanted to help you they arent allowed.

Crazy right?

As for the programme, the reason they will give you something like the above is because it doesn’t require that much instruction.

It gets worse.

In one gym in South Dublin the trainers are encouraged to give the new members basic cookie cutter programmes that yield minimal results on their first day, this ‘free personal training programme’ is advertised as a perk of new membership. Then the trainers are told to patrol the gym and show them a ‘new revolutionary exercise’ so that they’ll be sore the next day and then think that they need more personal training. The trainers themselves even try and poach clients on eachother!


This is quite obviously not a good environment to be training in and the members results are not a priority.

Back to the programme.

10 minutes warm up on a treadmill?

Boooo, that does not make any sense. Yea you might be sweating after it but that doesn’t mean anything. A warm up should be a range of mobility exercises (bringing your joints through certain ranges of motion) preparing you and your joints for the exercise to follow. Arranging these exercises in such a way that you are alternating between upper body and lower body movements will recreate the ‘warming up’ feeling you get from running on a treadmill and get you sweating too. Win-win.

As for the rest of the training, it doesnt address either persons goals. Let me explain.

The woman looking to lose weight will be okay initially if she was completely untrained beforehand. Their fat loss wont be optimal but they will lose some. In the first few weeks she may drop a few pounds but in the long run, as she gets better at all of the cardio exercises she will have to increase the times on each machine which are already excessive. Week after week she will have to increase the time spent on each machine to burn the same amount of calories… where does it end?

The guy, on the other hand is in trouble!

He wants to put on weight and he’s doing a load of cardio?

Cardio is catabolic (breaks down fat and muscle) and burns calories.

In order to put on muscle. You need to eat more and move less so that those calories can be used to build new muscle tissue. If you are doing cardio and resistance training/ weights together in the same session in an effort to pack on muscle then you need to go back to the drawing board I’m afraid.

The above situation is like two people going into a doctors surgery/ GP with completely different problems. The girl could be compared to somebody who goes in needing stitches on a very bad cut and the doctor giving her a plaster/band aid instead, it will pobably help in the short term but long term she’ll still need stitches.

The guys programme could be compared to somebody going into the doctors with a broken arm and coming out with the same plaster/ band aid on the broken arm. It would do nothing. Athough because the programme is so counterproductive for him I would go as far as saying it as bad as a guy with a broken arm leaving on crutches 🙂

For more info or to book in for a consultation email me on

or call/text 0861238633

Bryankavanagh BSc CSCS

February 29, 2012 Posted by | training, Uncategorized | , , | Leave a comment

You Wont Like This Post

I have a BSc honours degree in sport science and health… Not psychology so what I’m about to say might come off as insensitive or not “politically correct”.

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.






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.






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.






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’.




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.





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”






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.







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


Bryan Kavanagh BSc CSCS

October 14, 2011 Posted by | motivation | | 13 Comments

Personal Trainer – Possibly The Best Job In The World

A personal client of mine said this to me tonight…

‘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. 

June 28, 2011 Posted by | motivation | , , | Leave a comment