Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

Metabolic Tyre Flips – Personal Trainer Dublin

http://www.athleticmodelbody.com

Yesterday myself and a friend of mine “Rocky” decided to throw our new toy around in the ABS Gym in Temple Bar..

We had already done a full body Lumberjack and abs circuit so we are little tired at this stage.. May aswell burn some extra bodyfat eh!! 🙂

We decided to do 10 flips each x4 which initially we thought would be relatively easy for us but by god were we proven wrong!!!

Because you are going straight from a squat and pulling position straight into a pushing position you literally use your whole body..

Man my legs, abs, arms and back were on fire! 🙂 love it!..

If you can get your hands on a tractor tyre give it a go, it’s great fun and a savage full body metabolic exercise! 😉

http://www.athleticmodelbody.com

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August 31, 2010 Posted by | Personal Training | , , , , | Leave a comment

Just Ask…

I love my job as a Personal Trainer. I am forever telling people to just “Ask for help”..

Its great to see the health and fitness industry in Ireland growing. The public gyms are packed and people seem to be taking better care of themselves…

Well they are trying…

You see, the odds are stacked against you.

Most of the people in the gym that are in decent shape or are experienced trainees are performing advanced exercises.

Then novice trainees enter the gym and see the advanced exercises and deem them suitable for them

i.e they jump in the deep end…

Little do they know, in order to get to that level the experienced trainee didn’t start doing his/her current programme. And you shouldn’t start doing his/her current programme either… you need a beginners programme. 😉

Whether you want to gain muscle or lose fat you have to take into consideration that YOU KNOW NOTHING ABOUT TRAINING.. DON’T DO THE USUAL MONKEY SEE MONKEY DO!! If need be GET A PERSONAL TRAINER

Its true…

Would you just jump in a car and go driving?

NO, you would hire a driving instructor…

Would you jump in a swimming pool, having never learned to swim?

NO…. You would hire a ………..? Exactly you see where I’m going with this right?

Do you want to look like this in the gym? http://www.youtube.com/watch?v=sGed3TYSUcM

Didn’t think so…

If you want to make serious progress in the gym and really take your body to the next level you need to

1. Stop copying the eejit in the corner doing tricep kick backs 🙂 I love them haha 😀

2. Drop the ego and ask someone who knows more than you.

Hire a professional such as a Personal Trainer 😉

3. Don’t be embarrassed! It’s nothing to be embarrassed or ashamed about. If you don’t know you don’t know!

It’s better than spending all of that time in the gym, getting no results and growing continually frustrated. Ultimately people then get so fed up that they quit! 😦

We all had to start somewhere! I didn’t just wake up one day with this physique!

It took time, perseverance, determination and the WANT to learn, to improve, so I asked people that knew more than me.. At the time! Ha 🙂

It really gets to me when I hear people say, “I train so hard and I’ve trained for so long but I just don’t see the results I want!…

Hmmm I wonder why?

Because you train like an antelope! Doing stupid exercises that make no sense and then spending an hour on a treadmill..

I often say to myself come on people have you no common sense.. Stop saying “why am I getting no results” and then go and continually do the same idiotic things in the gym!

JUST ASK!!!

For instance only last week I see some guy on a standing calf raise machine doing squats and then gets off holding his lower back in pain!.. Grrrrrrrrr..

I just wanted to shout at him and say please stop making an idiot out of yourself! I didn’t of course 🙂
but I would have gladly helped him if he JUST ASKED! 😉

This is why going to someone like a personal trainer is not a cost or an expense.

Don’t get me wrong it isn’t cheap but at the end of the day, is it results you want right?? or do you just want to continue with the monkey see monkey do attitude?

I didn’t think so!

You are investing in your education into training and nutrition. This is knowledge you will have then for the rest of your life and therefore is not an unnecessary expense if you want RESULTS! 😉

So the next time you’re in the gym and you’re not sure or you don’t know PLEASE JUST ASK 😉

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Dublin

August 8, 2010 Posted by | Lifestyle Management, Personal Training | , , , , | 1 Comment

Do As I Say Not As I Do

My other breakfast haha

My breakfast omelette 🙂

Do As I Say Not As I Do

What a weekend myself and my good mate and fellow Personal Trainer Bryan Kavanagh just had over in Marbella. Just a four day break but in heinsight it was probably enough for the pair of us! I think we’d about 8hours sleep all weekend :-O

Most think that the pair of us wouldn’t know how to really let loose and enjoy ourselves in regards to taking a break from training and relaxing on our diets but believe me you are sincerely mistaken. This weekend was messy 🙂

Boy did we enjoy ourselves, we didn’t see the inside of a gym nor did we restrict ourselves to the likes of salads, meats and veg.

We did try for the first day with a salad when we arrived in Malaga and a few omelletes here and there but to be honest the diet was pretty horrible, we behaved like a pair of antelopes 🙂 but we can because we know how our metabolisms work. We know what our bodies can handle and what we can get away with. 😀

For instance on Sunday our diets consisted of two late coffees and two Maxi Bon ice creams while sitting on the beach both 388kcals each :-O the reason I’m telling you this is simply because I want to show you that it’s not all torture and you don’t have to stop eating the things you love, but you’ve got to work hard enough to be able to deserve it! 🙂

Obviously because we’ve been training so long and are strict on our diets we can get away with splurging like we just did but most people won’t so I’m going to tell you what you can do to be able to enjoy yourself but not put on those extra unwanted holiday pounds 🙂

Substitute the bad for the good.. 😉 I’m by no means saying not to go and enjoy yourself, it’s your holidays after all but I hear the same thing constantly when people come back to the gym after holidays, why did I do that, I feel horrible, I ate too much crap!..

Why do it then? I just don’t get it. You know what you’re putting into your body when you’re doing it but it still doesn’t seem to stop you! Remember little changes while you’re away can make all of the difference!..

Well here’s how to do it

# Instead of chips have a side salad

# Don’t mix sugar and fats ie don’t have a desert after a fatty meal, if you want something sugary have it on it’s own, mixing sugars and fats is one if the worst things you can do and people do it constantly! You’re body can’t break down the sugar after a fatty meal and therefore immediately stores as fat! Not what you want right??

# Have chocolate, ice cream or anything sugary on it’s own 😉

# Have meat or chicken instead of pizza

# Have an omelette instead of a fry

# Drink plenty of water

# Have diet coke or coke zero instead of coke

# Have sweetener in your coffee instead of sugar

# Have a coffee instead of a late

# Have ‘Surface’ veg instead of ‘Root’ veg.. ie, broccoli, peppers etc

# If you’re gona have fruit have low sugar fruit such as berries 😉

# Drink spirits with a diet mixer instead of BEER 😉

# At the end of a night out don’t have pizza or a burger, get a chicken or lamb kebab without the wrap!.. It’s yum and its what we did all weekend!

When you get home give me a call and contact your Personal Trainer Dublin today 😉

Darragh Hayes
Personal Trainer Dublin | Cover Model Body Personal Training

The ABS Gym Personal Training Studio Temple Bar Dublin 2.

July 14, 2010 Posted by | Lifestyle Management, Nutrition | , , , , | 1 Comment

Summer is here, let’s get RIPPED – Personal Trainer Dublin

In order to get RIPPED for summer you need to first change your method of thinking.

Who doesn’t want to improve on their physique?? I know I always strive to improve my knowledge as a Personal Trainer as well as my body. If you want to get into the best shape you have ever been in in time for summer you first have to change a few things

1. Firstly you have to change the way you think!
2. Secondly the way you eat, your nutrition!
3. Thirdly and last but most certainly not least your training!!!

Changing these three areas are what will get you the very achievable results you so crave! 😉

The number one thing we disregard is the way we think or our attitude. Of course everyone wants the easy way out but in reality it’s just damn hard work, there is no easy way out, but if you want to make losing bodyfat easier which is what everyone wants, then you need to be serious and determined about it and setting your goals in place. Remember that if the way you train and eat doesn’t improve, your physique won’t either.

The main problem I find with training clients is their disregard to take fat loss seriously.

You have to give some serious thought to this so remember that there is one hundred and sixty eight hours in every week for you to make progress and if you only dedicate six of them hours, that still leaves you with one hundred and sixty two hours in which you can progress even further or really make a mess of things.

You really need to sit down and ash yourself this question. Think hard about it and answer honestly. At the end of the day you are only kidding yourself. SO, are you prepared to take your training, the hard work and losing fat seriously? Or do you just want to keep frustrating yourself and keep banging your head off of that brick wall because unless you are dedicated and willing to take these things seriously that’s what you may as well be doing!!! The choice is yours!

Ok well Ive decided to set out several key elements to follow which will enable you to conquer the battle with losing that bodyfat this summer! Here they are –


1: Always have a timeframe in mind and set realistic goals. 😉

In order to achieve you first must believe. Setting out realistic goals and giving yourself a timeframe will set you on your way. Make sure to set out short-term goals, long-term goals and a POA ( plan of action ) Included in this POA should be your training, rest, nutrition

etc . The reason behind this is, as you start to see results and realise that your short term goals are now becoming a reality, your long term goals seem so much more achievable.


2: Educate yourself on nutrition and training.

Firstly you should amass knowledge about training and nutrition by asking as many questions as possible and reading articles from people with a proven track record. By doing this it will give you an insight into different perspectives on what you will need to do to achieve your goals. Everyone wants results right?.. So please don’t just do things for the sake of doing them, you need to have a broadened understanding of why you’re doing it! If needs be call a professional! 😉


3: Put Into Practice What You Learn and Keep An Eye On Your Progression.

Ok you’ve done the homework, asked the questions and read the articles. Now it’s time to take all of that and put it into practice, 100%!!! This is the only way it will work for you. It’s all or nothing, no point in a half hearted effort, you’re wasting your time! Keeping an eye on your progression by monitoring your weight,  measurements, body fat percentage, workout progression by intensity, structured timed training windows and weight you are lifting. Also take before and after pics and see how your clothes fit. These are great ways to gauge your progression.


4: Determination and Patience

You must must be DETERMINED. Determination and drive are two main factors in achieving optimal results. No one can wave a magic wand and make you RIPPED over night, it takes time so you have to be in it for the long haul. This requires patience, Patience is another key factor in getting the desired result you want, the worst thing you can do is give up because of frustration that it’s not happening quickly enough for you. It WILL happen! Give it time 😉


5: You wana look ‘LEAN’ well you gota WEIGHT TRAIN!!!

We all want to be lean and RIPPED right? Not skinny or skinny fat. Believe me there is such a thing. I had one client in particular who by looking at her you would have said she was about 15% bodyfat and in great shape but was shockingly 32% bodyfat! Looks can be deceiving! In order to start the process of getting that ‘Lean / Ripped look you really need to start a resistance training plan using an

amalgamation of free and bodyweight exercises.

6: Fatloss – Learning to Walk before you Run!

Your average Joe is clearly athletically unfit. Most would be nowhere near able to handle intense fat loss training. As I keep saying there are no miracles in fat loss and muscle building just HARD WORK, DETERMINATION, MOTIVATION AND DESIRE. You really have to be in it for the long haul people! By doing this you will have long term progress!

A big problem with a lot of people is they want results overnight, not going to happen I’m afraid. I see too many people going to the gym and trying to too much high intensity  and over training. Over training is extremely beneficial but only and I repeat only if you know what you are doing!!! I do this every so often because it increases strength but it has to be structured. Doing this too often will burn you out and will slow down muscle growth. High intensity cardio is fantastic and a great way to burn bodyfat fast but too much too soon can run you down, you need to graduate this over a period of time in a structured manner to get the best results! 😉


7: Enjoyment in getting RESULTS!

All of the aforementioned is tough tough work but can be extremely enjoyable especially when you start seeing results which you most definitely will! 😉 if you expect results and put in the hard work necessary you WILL achieve, at the end of the day the only thing that will work is hard work! 😉 A defeatest attitude will get you nowhere so sort out your PMA ( positive mental attitude ) and get going. Summer’s already here!  DO IT 🙂


Ripped Summer Body! 🙂

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Training
The ABS Gym Personal Training Studio, Temple Bar

June 14, 2010 Posted by | Uncategorized | , , , , , | 1 Comment

Personal Trainer Dublin – Explosive Shoulder Push Press

This is an explosive fat burning, muscle building exercise. Not only is it working the shoulders but it incorporates your legs(quads, hamstrings, gleuts), arms(triceps) and abs.

This exercise will definitely get your heart pumping and get you into optimum fat burning mode. As well as building muscle at the same time.. That’s what we all want right? 😉

Remember it’s all about athletic explosive movements 😉 the more big muscle groups we incorporate into one movement the harder the body has to work and therefore the more bodyfat you will burn!!! 😉

How to do the exercise –

As always the correct technique is pivotal in getting the utmost benefit from this and any exercise!

So get your arse and chest out keeping the natural curve in your spine, this will keep any pressure off of your lower back and prevent injury 😉

Unrack the bar keeping your bum and chest out and also keeping the knees bent, the bend in the knees will give you the explosive power you will need to get the bar up over your head.

Make sure to lock the bar out once you’ve pressed it over your head! 😉 bring the bar slowly back down to the chest taking the eccentric movement or the negetive, this will ensure optimum tearing of the muscle = muscle growth!!!

Remember to keep the elbows tucked, chest out, arse out an knees bent!..believe me you will feel this in your abs, legs, arms and shoulders!

Repeat five times with weighted or bodyweight chins on the roman chair or maybe some weighted or bodyweight inverted rows, doing this means you are hitting a lot of big muscles at the same time! 🙂

Sets – 4
Reps – 8-10

Inverted row or chins

Sets – 4
Reps – 8-10

for more tips like these on training and nutrition go to my Personal Trainer Dublin website

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar

May 18, 2010 Posted by | Uncategorized | , , , , , | Leave a comment

Personal Trainer Dublin – Workout Finisher Renegade Rows

One of my Clients Marc McQuade performing Renegade Rows. 😉

As you can see in the video poor Marc was bunched after this. It was his fourth set though so I’ll let him away with it! 😉

Renegade Rows is an antagonistic exercise working the chest, back and abs with a push and pull motion. It’s when performing the pulling motion that the abs and core come into play, you need to restrict movement by engaging your core!

I would usually use this as a finisher after a heavy chest and back session.. Click on the link to have a read of Mike Westerdal’s Critical Bench program 🙂

The exercise can be performed with bodyweight for beginners or dumbells for advanced trainers. Simply get into a press up position with the dumbells placed vertically, legs shoulder width apart.

Perform a press up using the dumbells or stability, when coming back up pull one dumbell up keeping the arm and elbow close to the body.

Pull the dumbell up in a slightly rounded motion halfway between the hip and shoulder. Make sure to get dumbell up high enough in order to pinch the lat muscle in the back.

Also keep your bum down and try not to rock your hips. Stability is the key to performing the exercise well in order to get the benefit from it, if you find you are rocking while doing it you probably need to use lighter weights! 😉

Enjoy! 😉

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar

April 28, 2010 Posted by | Uncategorized | , , , | 3 Comments

Personal Trainer Dublin – ABS workout

The first exercise here is easy bar rollouts. The word easy certainly doesn’t make them easy 😉 they ARE tough!! Grab a mat or a towel to cushion your knees whilst doing them otherwise you will have sore knees! 🙂

Ok the exercise 🙂 Get down onto your knees, lean forward and grip the outer dip of the easy bar. Roll the bar forward keeping your hips up in order to protect your back, if you sink your back whilst rolling forward you will feel like you are hurting your lower back so DONT! 🙂

When at the furthest point forward pull the bar back in towards you using your ABS as the lever, don’t bring the bar all of the way in as this will take the intensity off of the abs!

Leave a slight angle in your body making sure to concentrate on crunching the abs. As you can see in this video I went from a kneeling position into almost a vertical standing position when rolling the bar back in, this is for an advanced trainer so just keep your knees on the ground if you’re not too sure.

If you’re still not sure contact or ask a Good Personal Trainer you trust! 😉

Sets – x4
Reps – x10

The second exercise is Real Rows, a great core exercise as it needs balance using all of the core muscles. For beginners just use bodyweight. For advanced use a set of dumbells, I was using 15kgs each side in the video but if you’re trying more than you’re capable of you WON’T get the full benefit from the exercise!! Get into a press up position with a dumbell in each hand keeping your bum down and your hips paralell whilst doing the exercise. Pull the dumbell up directly towards the chest keeping your elbow close to your body while doing this. Repeat this on the other side 🙂

Sets – x4
Reps – 10×10

The third exercise is the plank, we all love this one 🙂 make sure to keep your elbows slightly forward and pull them back towards you putting all of the intensity on the abs, this is a killer at the end!!! 🙂

Sets – 4
1 minute on

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Personal Training
The ABS Gym Personal Training Studio Temple Bar

April 26, 2010 Posted by | Uncategorized | , , , | 7 Comments