A good heavy legs session went down earlier and this felt great at 250kg👌
Reverse banded Hack squats making it much smoother out of the bottom and didn't feel like I was going to die 😂
Eccentric tempo a bit faster than I usually would have it but the focus isn't hypertrophy here. Breathing does need better control here of course.
Seeing this clip pop up on my feed from 1 year ago and it has given me such a spike of motivation!
It was the most rewarding moment I've had on the stage to date. The standard with the @nbfi_ireland is getting better and better each year and I was well and truly pushed.
I've been very privileged to have been a part the @nbfi_ireland team each year with a great bunch of people. It was such a privilege to come back 1 year later and then guest pose. And last year I said that the bar would be raised in 2017?......it 100million% was with 2 new pros out of the country!
Set your target goals. Write them down. Envision them. Plan your step by step approach. And above all.....WANT IT!
Looking back at that clip I could see the expression on my face and I SERIOUSLY wanted this!
Having a goal is fantastic, but if you really want it, you will stop at nothing.
Some highlights of 2017 where I've learned so much across the board!
I had some awesome opportunities and privilages this year which I learned so much from and that I'm very thankful for.
It was a pleasure working with some great clients and making goals become realities 👌
The year was somewhat of a taper off year from the previous 4 on the trot competing. And just with that difference in headspace of not being "on prep" things were even more flexible and enjoyable. It was really needed 👌
I always take every challenge head on learn from it. Learning to get comfortable in areas that you are not comfortable in and doing things that scare you. That was a big takeaway for me this year!
I'm really looking forward to putting some more good content out for everyone in 2018 and hope that it continues to benefit people in some way.
Have an awesome New Years everyone!
Left is 2015 ➖⏩☞Right is 2017.
Looking forward to what 2018 will hold for these quads 💪
The last year has been very much focused on execution within my own movement patterns and I have continued to hammer them with intent!
Always focusing on the purpose of each session I do whether it be working on strength, muscular endurance or tolerance to increased ranges.
I'll be having a lot more exercise lab time in 2018! 🤓👌
#throwback to some leaner times over summer this year. Trying to keep myself down around this condition for a shoot and guest pose.
The goal remains long term, refining the process as much as I possibly can. Condition will aim to remain relatively sharp.
What I'm looking forward to most short term is getting training back on track 100% over the coming weeks 👌
Christmas can be an awkward time for many dieters.
You’ve put the effort in all year to hit your targets and improve your physique, and you want to start January on the front foot.
At the same time, Christmas ONLY comes once a year, and you want to make the most of it. Avoiding food on different occasions would be too bad, but Christmas is different to any other time of year. Let’s be real, you wouldn’t be having full turkey dinner with all the stuffing, sides and pudding during the summer months.
1) Christmas is no different to other times in the year where you may be sparing in your calories, and you want to use them efficiently and to your preference. So rather than the same old generic treats, you may have had year-round, favor the things that you may only have once a year.
2) This is the best time of year to hit hard training sessions, so you may as well reap the benefits, turning ALL those carbs into a massive pump-encouraging pre-workout meal! With your body loaded with glycogen, you’re in the perfect position to “sleigh” the weights!
3) There’s always going to be a number of days over the Christmas period where you know you’re going to eat more or overeat. So instead of feeling guilty or abandoning your diet altogether, schedule these days has your higher days. And in the days prior to and post the Christmas window, simply schedule your lower days (maybe even lower than normal). Thus keeping you on the energy balance you need to keep on track.You wouldn't want to make a habit of this or have mad spikes in calorie intake, but once in a while is absolutely ok. On the other hand, if you binge, going massively over your calories, don’t try too drastically to rectify this. Just accept you went way over and move on. Avoid a poor relationship with food.
4) I’m not saying not to drink alcohol at all but just be aware that it will all add up to calories. And the potential hangover munching is always looming.
5) Choose calories wisely with calorie-free drinks and favoring food that will satisfy your pangs of hunger more than sugary drinks.
6) Embrace the flexible dieting side.
Continued in comments.....
In regards to training and nutrition, nothing is more important than mindset.
You could have the "best" diet & the "best" workout & all the right planning...but if your mindset isn't in the right place, the chances of falling off plan before reaching your goal are more likely. So to follow below are 4 Fat loss equations that I'm going to talk about:
Consistency > Perfection & Intensity at all times. When most people commence training and dieting, they may usually want to achieve rapid results with harsh intensity. 6-7 day p/w workouts and a seriously restricted diet. But ultimately, they burn out quickly & give up before some good progress takes place. What may also occur is that they may get their results from point A to B but find it very tough to sustain the results beyond.
So the point is; I would promote a 3-4 day training split paired with a moderate diet & enjoying yourself every now & again rather than being outrageously strict resulting in overeating.
Having a goal is essential. If there is no goal, there is no climax or high point to strive for. Setting a realistic goal and highlighting what steps you need to take to reach that pinnacle, will give you that all important motivation. Minus the self doubt. Having the right, positive surroundings, will have you in a good frame of mind and aid to your progression.
Planning+Habit = Success. Having a plan to adhere to makes the process that bit more straight forward. Without any plan or a plan that works well for you, you cannot hope to be consistent. And that is key for fat loss. This links into our habits where having good, efficient habits, will play a big role in keeping you well on track towards goals
Tolerance+Determination = Result
If you are set on achieving your goals sustainably over time, your tolerance is going to improve which will take you away from the unrealistic approaches.
Those who succeed are the ones that are determined to get what they want in life as with absence, there isn’t the same purpose.
The solution is to create sustainable plans & habits that keep you on track even & especially when motivation is absent. Because motivation can come and go.
Here is my progress from 2014 to 2017.
Between then the 2 photos there had been 1 significant setback and an ongoing issue affecting training and overall progression. But as I say quite often we have to avoid looking at things in a black and white scenario. Overlooking what we actually can do and getting far too caught up in what cannot do.
It was training variables and learning some game-changing training methods that made a huge difference for me and I was consistent in everything I did.
There has been a lot of takeaways over the years where I have learned from a basis of trial and error. I always ensure to constantly refine my knowledge and understanding and avoid sitting back on what I know. Get out of your comfort zone every now and again and you may be surprised on what may work really well for you
When people switch to a healthier lifestyle to work towards specific goals, it is the things that matter least that are usually focused on.
There are some common errors of judgment including a rather strict and rapid approach to get on their way. When we focus too much on the outcome rather than the project to get there, results may be rapid sure. But they are usually very brief and don’t hang around very long and you may find yourself in a frustrating yo-yo dieting loop of madness. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🔹Focus on creating realistic and sustainable habits. Practice good training and eating habits on a daily basis, rather than harsh, unrealistic changes that realistically last about 8 weeks.
🔹Flexibility. Things are not always so black and white so get acquainted with a more tolerable method of doing things.
🔹The little wins. Reward yourself for the small success’ along the way. We cannot simply get from step 1 to 100. There are steps that bring us closer each time and making progress is something to be positive about.
🔹There is always a bigger picture. Missing one workout won’t be the point of failure. Strive to be consistent rather than perfect.
🔹Enjoying the process is the most important thing don’t forget! If you are enjoying all areas of training and nutrition, motivation is up and you are likely to succeed far more long term. There is more than one way to skin a cat so try out different plans that work well for you and enjoy!
Just continuing the chase 😎
A recent shot where I'm still floating around the 86-87kg mark with 85.8kg on the scale this morning.
It's the first off-season I've had where I'm feeling healthier, moving better and cognitive function has improved. I know what has the front seat and what has the back seat of the car moving forward with a clear vision on everything training and business related.
It's all about ticking boxes daily, weekly and monthly moving forward.
Getting things done! 👌😎
Adjusting the sternum angle when training chest will influence what region of the chest is being worked the most.
What I have done is placed a core pad with appropriate thickness behind my lumbar and TL region of the spine. This causes me to need to lift my chest up slightly changing the sternum angle that would usually occur at this bench degree setting. There is also some additional space for me to retract my scapula even more which again, will place the pectoral fibres on top of the movement resulting in the greatest amount of tension.
An important cue is to keep the back glued to the pad so there is no over extension from the lumbar spine but rather our available range. It is seriously tough on the core as well to maintain the position throughout the set.
Here I am going with a very slow tempo focusing on just the tension through the movement. This movement is an example of something I outline quite a lot. We adjust exercises to fit us. Not adjust ourselves to fit the exercise.
Aim to get the absolute most out of your training maximising the outcome of each movement you perform.
A great day over in London today at the Mark Coles Business and Development Seminar.
It was some of the best productivity I have achieved to date in terms of opening up my mind and brainstorming through all thoughts and ideas.
I will ensure to consistently better myself always looking to learn and grow. Consistent refinement of knowledge.
When attending these seminars it's always great to be in a room surrounded by so many like minded, positive people, where it is an equally key moment to learn from some other practical experiences.
Speaking to people, sharing thoughts and making connections is another factor that helps with growth.
I already have plans set in place for 2018 and look forward to the next event 👌🤓
Top tip for building that lagging body part.... ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
- Choose a movement that you are weak at
- Progressively get better, improving the efficiency of that movement (no momentum, sacrifice of available joint range or flexibility etc.)
- Think of owning every single inch of that movement with "constant tension"
-Your muscle most likely wouldn't pocess the tolerance to that specific range because it was weak there.
So how is it going to react when you are efficiently and effectively HAMMERING it in the gym?
Pretty dam positively. Think of the holy grail of gains. "Newbie gains"
What if you can almost achieve that same response from a muscle again? 🤔😮🙏 Think of quality rather than quantity and numbers. Hammering muscles rather than joints. And you will get the best return from this time you're putting into the gym 👌
If you are looking for a well structured program to stick to. Or maybe you would need help adhering to a balanced nutritional program that is sustainable. Follow the link in the bio to the website and be sure have a look at the services that you feel may suit you best 👌💪
And that's a wrap on a great day spent on the Exercise Design Lab today with @integra.education ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
It was great to not only go through some very specific and very valuable case studies. But to also refresh what I had learned last year in the RTS modules.
There were so many takeaways from the specifics covered, that opened my eyes even further and I can implement with my clients. I look forward to attending the next module in 2018 👌🤓
Really enjoying training at the moment and the week was capped with smashing these eh...'caps'? 🤔😎 What I am undergoing in this phase is a higher energy output and a higher intake of calories compared to past off-seasons.
The result so far has being positive, resulting in a consistent improvement in composition over the last 6 weeks and the weight has being more or less maintaining. With the performance going well in the gym and weights increasing, slowly. The goal is to keep increasing calories slowly by the week, with weight around the same. Then it's time to push hard in 2018! This all requires patience but Jay 2.0 is on its way 😎👌
Wearable fitness trackers are becoming increasingly popular nowadays. There are a few key areas that are of benefit to tracking, such as; sleep, steps (activity), and heart rate.
So looking at it in terms of general activity. The trackers can be a benefit to monitoring the trend of our day to day activity (steps). Equally, more and more smartphones would have the same functions sure. But for convenience, these trackers also allow us to monitor our sleep quality and resting heart rates to name a few.
Let's take a sedentary individual who is completely unaware of their current activity and what should be aimed for applicable to their long-term goals.
I'm all for something that promotes someone to meet daily/weekly quotas of activity aiding them to meet their goals that bit easier.
While personal motivation is ultimately a key component of physical activity, you would see many people also enjoying the benefits of posting their activities on social media and many fitness trackers’ apps promote a fitness community, creating workout groups, and hosting challenges.
Some strategies from these apps such as goal setting, self-monitoring, feedback, rewards, social support, all appear to be very helpful in increasing activity and healthy behaviors.
The public health implications of using fitness technology to promote physical activity and behavior change are more and more promising.
Something that we need to translate into every movement we integrate into our training regimens. Controlling every inch of these movements.
There is a time to lift heavy and a time for training with lower % of a 1,3 or 5RM. We can look to increase our sets of 3,5,7 etc. by weight increments each week or increased volume each week. However our progression is set out.
What I'm focusing on here is maintaining as much tension as I possibly can with a slow controlled tempo in each part of the range. Sometimes I even time sets and forget the number of reps. Just think of time under true tension. The greatest challenge is always going to be the stretch here where we lengthen the hamstrings.
Placing this at the end of a session allows me to go all out on hamstrings not having to worry about any other variables.
If you need to use momentum to move a weight, disregarding the goal muscle at work, then you have no business increasing in weight. Think about getting as much out of a range as you possibly can before considering jumping up in the weight. Otherwise, chances are, you'll end up having to regress at some stage due to some form of pain or instability elsewhere.
If you can consistently refine a movement, you're opening up more and more potential for muscle growth and the reduced chances of injury.
1 year ago I had the privilege of representing Ireland as the first ever Irish representative to step on the WNBF World stage. Patriotic with the tricolor trunks 😂👌 I ended up placing 2nd with a tough battle in my two respected classes, Junior Men and Open Middleweight. Leaving me hungry for the coveted World title.
3 more @nbfi_ireland Athletes will take the stage this Saturday to fight for the title themselves. They will be amongst 325 other athletes including pro athletes from around the world. I wish them all the very best of luck! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Stephanie Murray @peachy.1
Darren O'Leary @energized_fitness
All in all, despite any outcome, it's an unbelievable experience. I am only sorry I'm not there in support but I will keep an eye on updates and hope for a potential live feed.
I'll be back 😎💪 @wnbfofficial