Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

Personal Trainer Dublin – Full Body Workout

This is one on the best and most intense full body fat burning metabolic workouts you are ever likely to do! Even as a personal trainer I suffer everytime! ๐Ÿ˜‰

The lumberjack circuit incorporates every muscle in the body from your arms, chest, back, legs and abs! ๐Ÿ˜‰

As usual technique is all important in this as in every exercise you do ๐Ÿ˜‰

You NEED to have the correct technique so if it’s not right you will not get optimal benefit from the exercise!

Don’t be a hero and drop the weight! ๐Ÿ˜‰

This circuit can be performed by a beginner up to your most advanced trainer/athlete.

With progression you can add weight over a period of time but that won’t happen over night, be patient and it will come..

It should be done with a high intensity.. When done like this, it will kick your metabolism into high gear and therefore burn bodyfat!..

Not only while you’re doing it but when you’re sitting on your ass at home you will continue to burn bodyfat!!!

What you want right? Sit on your ass doing nothing but still burn bodyfat!.. Love it ๐Ÿ˜€

How to do the exercise..

Pick the Olympic bar up whilst down in the squat position with your hands both reversed around the bar for grip..

Pull the bar up into the press position. Whatever hand you want to start the press with bring the opposite leg forward.

Bring the bar down to the dip (armpit) between the shoulder and chest..

Keep the shoulders parallel whilst pressing.. Don’t drop the shoulder!!

Press for 10 reps with High Intensity and repeat on the opposite side! ๐Ÿ˜‰

It’s gona get really tough after this! Haha.. With no break in between, grab the bar at the tip with both hands..

Go straight into the squat position keeping both heels on the ground at all times..

Give yourself a slight angle leaning into the bar as you can see me demonstrate in the video ๐Ÿ˜‰

Do 10 squats!.. Then straight into the Tbar row.. If you don’t have a grip in your gym you can use your towel by wrapping it around your hands and the bar! ๐Ÿ˜‰

Again technique is pivotal here so as not to injure your back.. DO NOT hunch your back!!!

Get right down into the squat position, as if you were having a p** ๐Ÿ™‚

Keep the arch in your back and your elbows tucked in.. I’m not gona lie to ya, this will be torture on your quads, especially after the squats right before it! Haha

Again 10 reps.. Each exercise should be done done without rest periods.. Only take a 1min 30second break in between each set!

A savage full body fat burning metabolic workout! ๐Ÿ˜‰

Leave me some comments on how you got on with it ๐Ÿ™‚

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


August 17, 2010 Posted by | Personal Training | , , , | 1 Comment

Do As I Say Not As I Do

My other breakfast haha

My breakfast omelette ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚ but we can because we know how our metabolisms work. We know what our bodies can handle and what we can get away with. ๐Ÿ˜€

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! ๐Ÿ™‚

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 ๐Ÿ™‚

Substitute the bad for the good.. ๐Ÿ˜‰ 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 ๐Ÿ˜‰

# 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 ๐Ÿ˜‰

# Drink spirits with a diet mixer instead of BEER ๐Ÿ˜‰

# 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 ๐Ÿ˜‰

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

Personal Trainer Dublin – Diet and Training Advice

I recently had an email from a competitive bodybuilder asking me for advice on nutrition and alternative training methods to the one’s he has been doing for years. Have a read below to his questions and my answers.

His Questions

Hey Darragh,

I’m Former competitor in bodybuilding comps, NABBA etc,
was wondering what kind of training splits would you do, if u have any examples set up on ur comp maybe you could maybe forward on, I’m training on a bodybuilding split one bodypart once a week…im tryin to get into something new and do some body modeling here in Dublin, keeping my physique the same but more solid and etc

My diet is high fats, low carbs durin the week and introduce carbs over the weekends if needed…and cardio is 30-45mins a day,

just looking for other ways, routines to meet my goals as i have only known bodybuilding…thanks a mill Darragh

Any suggestions or input would be great thanks

wish you the greatest of success.

My reply

Hey man,

Sorry it’s taken so long to get back to you, I’ve been up to my eyes in the ABS Gym Personal Training Studio.

Like you I too used to train like a bodybuilder because at the time I knew no better than that method of training. I too wanted to take a different route or explore new avenues of training and nutrition. Lucky I was playing full time football at the time because I certainly wouldn’t have been as half as lean as I was training the way I was! ๐Ÿ˜‰

Don’t get me wrong training like a bodybuilder is not a wrong way to train. As I said I trained that way for years, isolation, isolation, isolation = BOREDOM, it works for a lot of people but the human body is built for athletic movements not the other way around.

Look at an olympic gymnast for instance, they are RIPPED to pieces and have muscle mass, do they sit there doing isolation and weighte exercises, NOPE! Its all bodyweight movements, athletic movements! ๐Ÿ˜‰

I have nothing against that way of training but it is for a completely different result or goal than training like an athlete and not only that, to me it was getting soo boring and repetitive. I now train half as much ( more time to enjoy ) with better results and know how to manipulate my body to burn fat quicker and a hell of a lot easier. All good if ya ask me! ๐Ÿ™‚

My week of training consists of virtually no isolation exercises, it’s all vertical and horizontal push / pull exercises, compound exercises and very little cardio. Such as chest and back together with structured training windows (Horizontal) shoulders and back (vertical) biceps and triceps which I haven’t done in six weeks but because I do so many pulling exercises such as bodyweight and weighted chins, rows etc etc my biceps are bigger than they ever were!

With the type of workouts I do you are constantly hitting the legs but I still have my legs day! ๐Ÿ™‚

Training like an athlete with structured compound movements is cardio in itself! ๐Ÿ™‚ Ya don’t need to be spending 30-45 minutes on cardio a day, I would go mad if I was doing that! If you want to do cardio make sure its HIIT cardio (HIGH INTERVAL INTENSE TRAINING ) .

For instance quick shorts intervals or bursts of speed such as sprints with short rest periods in between! Look at how sprinters are built ( Linford Christie for example ) Shredded and LEAN! SPEED is the KING! That goes for weight training and Cardio.

In regards to diet I would be of a similar frame of mind with very low carbs all week, I take in my fibrous and low GI carbs through vegetables, salad, nuts, berries, rolled oats etc and my good fats such as Omega oils through oily fish such as Salmon, Mackeral and also tablet form…

I do however have one day per week where I have what I like ie ; Chinese, Indian, pizza, ice-cream, cookies or whatever takes my fancy, once its full of carbs and fat! ๐Ÿ™‚ why you ask? Its simple when you know how and why. Increasing leptin and insulin levels once a week re jigs the body’s metabolism and therefore makes the body burn fat a hell of a lot quicker when you deliberately have a calorie deficit day the day after with an anabolic and aerobic workout with weights and HIIT.

Strategic lactic acid based workouts burn huge amounts of calories and glycogen (energy) and stimulates the release of important fat burning hormones. Even the day after your body will still be burning fat to supercompensate ๐Ÿ™‚ It makes so much more sense, you are manipulating your body, getting to enjoy some things you crave, love and probably have restricted yourself from having for years and it WORKS.

Give it a go!

Hope this answers a few questions for ya. ๐Ÿ˜‰

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

April 20, 2010 Posted by | Nutrition, Personal Training | , , , | 4 Comments

Personal Trainer Dublin ABS Circuit – Seratus Crunches/Jacknives

Being a Personal Trainer I am continually asked, “how do you really work your ABS?”

Give these exercises a try and you will surely feel the “burn” ๐Ÿ™‚

Seratus crunches can be performed on any flat surface whether it be on a flat benchpress as I am in this video, decline bench or on the ground.

If you’re to do it as I am here you need a flat benchpress using an olympic bar with or without weight depending on your capabilities ๐Ÿ˜‰ don’t try more weight than you’re capable of, if you do your technique will suffer and you won’t get the full benefit of the exercise ๐Ÿ˜‰

Lie down flat on the bench with feet elevated (on the bench if you don’t have the foot rest. Lift the bar off of the rack keeping the back of your shoulders tucked in, push the bar directly towards the ceiling only lifting the shoulders towards the ceiling, don’t lift the entire back off of the bench while doing the crunch ๐Ÿ˜‰

Sets – 4

Reps – 10

To perform the jacknives you need the workout ball or a slippery surface with towels or pillows. Elevate yourself up onto the ball. Make sure your feet are near the back of the ball and roll your body to a fully extended position. Pull yourself back in usin your abs and bring your feet back up onto te rear of the ball crunching the abs ๐Ÿ˜‰ it’s a killer! ๐Ÿ™‚

Sets – 4

Reps – 10

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

April 19, 2010 Posted by | Personal Training | , , , | Leave a comment

Personal Trainer Dublin – Stiff Leg Deadlifts & Single Leg Raises in the Plank Position.

I was in the personal training studio in temple bar the other day when a client asked me about the technique of a stiff leg deadlift so thought I’d throw this up..

The stiff leg deadlifts is mainly targeting the hamstrings but also is an all over body exercise as it brings your back and abs into play..i generally do this on the day of a lower split or with a full body day.

Make sure you have a true grip of the bar with your thumbs wrapped tightly around it. It’s important to keep the natural curve in the spine in order not to hurt your lower back.. If you feel it’s hurting you LOWER the weight and get the technique right, it will benefit you so much more than trying to be a hero ๐Ÿ˜‰ keep the shoulders back, this will help to keep the curve in the spine.. Drop the bar to the Knees or just below keeping the bar close to the legs all of the time.

Come back up keeping that curve in the back and repeat 8-10 reps with 5 sets!

I mixed in some single leg plank raises for some core work and active rest! ๐Ÿ˜‰

It’s a great exercise.. Give it a go! ๐Ÿ˜‰

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

April 13, 2010 Posted by | Personal Training | , , , | 3 Comments