5 biggest mistakes in the Gym !!!

Walk through any gym or personal training studio especially in Dublin , and you’ll see quite a few people making mistakes.
Mistakes that waste time. Mistakes that cause injury and mistakes that are just plain retarded.
We all make mistakes don’t get me wrong and I’m guilty of that …
By Avoiding these common mistakes , you’ll put yourself on the fast track to results.
Check out the following 5 fitness mistakes and the solutions you need to avoid ……………………
Mistake 1: Using the wrong weight 
The goal is to challenge your muscles, not to  go through the motions and be just plain lazy. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.Mistake 2: You do the same routine You may have noticed that most people do the same exercises each time they visit the gym.

Are you one of them people in the corner performing KURLZ  and benching every time they are they go to the gym ? .
You might even be one them people who jump on the treadmill and go through the same old boring cardio workout
slightly beating last weeks time/distance hoping and waiting for that lean body to suddenly appear !!!
Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?
The truth is that exercise routines have expiration dates, just like many other things in life and that is the date that they begin to lose their effectiveness.
Change your program every 4-8 weeks if you think its needed . It doesn’t have to be drastic even dropping reps and rest
periods can have positive gains .
Mistake 3: You don’t warm up 
I hate the fact that Most people consider warming up time to be wasted time
they’d rather jump right into the heart of the routine.
You wouldn’t jump into your car first thing on a cold morning and start racing it would you ?
What people don’t realize is that a good warm up will allow you to perform at a higher intensity, which results in greater results :-
PS Running on a treadmill for 5 mins isn’t a proper warm up …… Its better than nothing though
Mistake 4: You use bad form LOL this is one of my favourite’s , Gyms are filled with people performing exercises with extremely bad form (includes instructors and personal trainers).
The two biggest reasons why this happens is you aren’t concentrating on the exercise, or you’re trying to be Arny and are lifting weight’s that are too heavy.
Lifting with improper form WILL cause  injury.
Take the time to achieve proper form, by doing so you’ll avoid injury and will allow you to get the best from the exercise
Mistake 5: You workout alone People who train alone are less challenged  less accountable and typically see fewer results.
It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you?
Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
Either get a personal trainer or find a training buddy :-)
Thanks for Reading :-)
Janet Winston
Personal Trainer Dublin @ The ABS Gym Dublin

Making Time

We all have a list of our favourite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favourite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you’ll always make time for it.

  • When your TV show airs, you watch it or record it to watch later.
  • When your favourite actor stars in a new movie, you do your part by going to the cinema.
  • When you’re hungry, you turn to your favourite foods or favourite takeaway.
  • When the weekend rolls around, you do everything you can to spend time with your mates, family or other half.

Yet when it comes to training you automatically say, “I don’t have time.”

Time for TV, but no time to train…

woman-squat personal trainer in dublinWe live in an age where life is full. You don’t have extra time anymore.

You no longer have time. You make time.

  • You make time for your TV shows or ro go on Facebook.
  • You make time for your hobby.
  • You make time for your friends.

It’s time to drop the charade of “I don’t have time to train or exercise” and call it what it really is. An excuse.

You know how to make time for your favourite things. You know you want good health. You know you want to look great. You know you want more energy and better health.

Exercise delivers all those benefits – and more!

I believe that exercise belongs on your list of favourite things and high up that list

Make It A Favourite: How do you turn something that you’ve dreaded into something that you enjoy?

1. Block the Negative: Your thoughts play a big part in determining your favourite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.

2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.

3. Get Guidance: The easiest way to put exercise on your list of favourite things is to experience it at its best. Get on board with one of my exercise programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

The Domino Effect

Ever notice how one seemingly insignificant poor decision snowballs into another, then another, then another?

Let me give you an example…

Monday morning at 6am your alarm starts blaring. Instead of getting right up on time, you hit snooze and arrive 10 minutes late. During the training session everything feels extra heavy, so you put down your weights and grab something lighter, thinking that it’s just going to be one of those days.

At lunch you add a side of chips to your usual chicken salad and go for a can of coke instead of water. During your afternoon lunch it’s time to eat but instead you go to the vending machine or shop and have that one bar of chocolate instead of that burger in a bowl. You finish work and decide buger it it’s been one of them days lets just get a takeaway.

Dinner is over and a decent film comes on the box. Before you know it the Ben & Jerry’s is out and it’s all over.

The next morning at 6am when your alarm starts blaring you skip snooze and reset the whole thing for 7am. You decide that your body really needs a “break” from all that exercise. After all, the gym will be there tomorrow, right?


It may be there, but at the rate you’re going that doesn’t matter since you’ll be sleeping and nailing ice cream.

This string of bad decisions is best described as a Domino Effect. I believe that we are all in a constant state of Domino Effect – for better or for worse.

Either you’re in the midst of a downward slide, where one bad decision leads right into the next, OR you’re bettering yourself and are in the midst of making a string of good decisions.

Good decisions are just as contagious as bad ones.

A great morning training session leads you to choose a healthier lunch and then to skip your afternoon sugar fix. Since you’re on a roll, you choose to eat a healthy dinner and then take the dog out for walk before getting into bed early enough to wake up refreshed and on time for tomorrow’s training .

Imagine where these two paths will take you in 3 months, 6 months and 12 months. The string of good decisions will transform you into a fitter, stronger, healthier version of yourself more full confident and full of energy.

The string of bad decisions will morph you into a defeated version of yourself.

So how do you stay on track?

I find that accountability is key. By making yourself accountable to something or someone you increase the chances of actually doing it and sticking with it. For example putting before pictures on Facebook and telling everyone you are going to drop a dress size or get jacked is one way of being accountable. The fear of looking like an idiot and failing in front of your friends will make you choose more of the right decisions than the bad one.

Another way is a coach or personal trainer. In my last newsletter I talked about my experience using coaches and trainer and the results I got. You are less likely to sack of the gym if you have a time booked with your coach or personal trainer.

Use the domino effect for positive choices not bad ones. If that means making yourself accountable to someone or something then suck it up and do it.

Janet Winston Personal Trainer Dublin

The ABS Gym Personal Training Studio

3 Quick Steps To Reaching Your Goals!

Step One: Make A Plan

There’s huge benefit to having a step-by-step plan when working toward a goal. Write out exactly how many times you’ll train per week, for how long, and make a list of acceptable foods. This plan will be your follow-along-guide to arrive at your goal, so put a lot of thought into it.

Feel free to reach out to me for help with this step. I’d love to get you set up with the right plan to reach your goal.

Step Two: Have Accountability 
Your next insurance against excuses is to enlist as much accountability as possible. Try to find people who will actively check up on you  rather than people who aren’t likely to follow up on your progress. Share your detailed plan with these accountability partners and explain the importance that your goal has for you.

Feel free to reach out to me for help with this step as well. I’m a professional at keeping my clients accountable!

Step Three: Set a Deadline

All good things must come to an end, and so does the journey to your goals. How long should the process take? Well, that’s up to your unique situation: 1) How much fat you have to lose, and 2) How hard you are willing to work to get there. Find a reasonable time frame in which to accomplish your goal, then focus all your energy on meeting this deadline.

Teenagers & Dieting

Recently discussing various fad diets with a teenage client of mine she told me that all of her friends had tried numerous diets to try and drop body fat. From becoming vegetarian to lose weight, to the extreme measures of bulimia! I was shocked that their mentality was literally …

” you can eat what you want, just puke it back up”!

Bulimia

 

 

 

 

 

 

 

 

 

 

Seriously girls there is an easier solution that is healthy! It doesn’t cause physical and mental side effects that could be fatal to you now and in the future!
Bulimia nervosa is an eating disorder, serious illness and should not be considered a dietary solution. It consists of bingeing on food and then purging (consuming large quantities of food followed by vomiting)

These are few of the side affects you face when you decide a vomiting “diet” is the solution to dropping body fat! …

Physical:

Esophageal problems
Stomach ulcers
Osteoporosis
Decreased body temperature
Dental Damage
Organ damage
Vitamin and mineral deficiencies
Decreased bone density
Menstrual dysfunction
Immune system damage

Psychological:
Mood changes
Depression
Anxiety
Poor body-image

Girls put the magazines down and stop obsessing about your weight.

Find a personal trainer that will put you on the right track to help you achieve your goals in a way that is healthy and safe! These are not diets and are an option and should never be considered when trying to drop body fat!

It’s not attractive to look unhealthy, skinny and like a bag of bones. Females should aim to look healthy lean and athletic.

 

Basic Fat Loss Tips!

When it comes to fat loss everyone tries to complicate things. We have the supplement industry pushing pills and potions and infomercials providing “new” exercise machines and gadgets to help fat loss.

Losing fat isn’t really that hard. It’s a lot harder to gain muscle and create a physique than to simply drop a few lbs of body fat. The majority of women and men would easily drop a few lbs if all they needed to do was tweak a few things in their diets and lifestyle.

below I will give you 5 Basic fat loss tips you can try over the next few week and I guarantee you will be surprised how well you look and feel. This is not a “transformation” and you will not look like a fitness model at the end of 4 weeks. That takes a lot of time and dedication.

However there is no reason why you can’t drop a few lbs and maybe even a dress size and be happy. So here goes:

STEP 1 – Wheat based foods

Drop all wheat based foods and see how you feel. Wheat is probably the worst carbohydrate source you can get. Most people simply can’t handle wheat and they end up feeling fat and bloated. Foods such as bread, pasta wraps and bagels should be avoided. This alone will make a big difference to your waistline and how you feel.

STEP 2 – Alcohol.

Ok before you panic and stop reading I’m not telling you to stop drinking. Instead of beer and wine try clear spirits. vodka, whiskey with a diet mixer is a far better option to wheat filled beer and sugar laden wine.

STEP 3 – Sugar.

Instead of having sugar on everything have sweetener. Tea, coffee and fizzy drinks could all be taken without sugar. Have diet drinks instead and replace milk and sugar with cream or no milk.

STEP 4 – Cereal

Don’t start you day off with a bowl of cereal. It’s not the most important meal of the day and eating nothing is far better than eating cereal. I know it says it’s packed with fibre and other “healthy” things, but that’s liking adding fiber in a can of coke and saying it’s healthy or ok as its got fibre in it. Cereal is sugar and is crap. Simple as that. A bowl of special K or rice crispies is like eating sweets for breakfast.

Try some eggs and bacon or simply skip breakfast have a coffee and eat an extra meal after training or later on in the day. You will be surprised how much energy you have as your body will break down fatty acids while you are fasted as you have not eaten a load of sugar.

STEP – 5 Chill Out

Stress makes people skinny-fat and weak. You see stressed out business men all the time that are skinny with a little fat belly. Stress produces cortisol and cortisol is bad in large amounts. It breaks down muscle. Chill out relax and stop worrying about stuff than might not happen. Switch your phone off at night read a book or go for a walk to clear your mind …just chill out.

You may have noticed I havent included any exercises in the steps above. The correct exercises accelerate fat loss and develops physique. In order to drop a few lbs of body fat or a dress size then just make a few simple changes in your lifestyle and it will happen quite easy. If you don’t believe me then follow the steps above for a few weeks and if you don’t lose any fat feel free to write me an abusive email telling me how I’m a liar and know nothing. If it works (which it will) then please mail me back telling me I’m a genius and know everything except how to spell and punctuate my mails.

5 Simple steps that’s all it takes ………..

Janet Winston Personal Trainer Dublin

The ABS Gym Personal Training Studio Dublin

5 Myths About Strength Training

I’ve got to warn you. There are bogus rumors going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which isn’t quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, athletic figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or “tone”.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 5-8 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and better looking body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we’ll get you started on the program that’s best for you.

Janet Winston Personal Trainer Dublin

The ABS Gym Personal Training Studio Dublin

FAT LOSS BASICS!!

Fat Loss Basics!!

When it comes to fat loss everyone either tries to complicate things. Then we have the magic answer industry pushing supplements, pills and “new” exercises to help fat loss.

Losing fat isn’t really that hard. It’s allot harder to gain muscle and create a physique than to simply drop a few lbs. of body fat. The majority of women and men would happily drop a few lbs if all they needed to do was tweak a few things in their diets and lifestyle.

Below I will give you 5 Basic fat loss tips you can try over the next few week and I guarantee your will be surprised how you look and feel. This is not a “transformation” and you will not look like a fitness model at the end of 4 weeks. That takes a lot of time and dedication and 95% of people will simply never get to that level. However there is no reason why you can’t drop a few lbs and dress sizes and be happy. So here goes………

STEP 1 – Wheat Based Foods
Drop all wheat based foods and see how you feel. Wheat is probably the worst carbohydrate source you can get. Most people simply can’t handle wheat and they end up fat and bloated. Foods such as bread, pasta, wraps and spaghetti should be avoided. This alone will make a big difference to your waistline and how you feel.

STEP 2 – Alcohol
Ok before you stop reading I’m not telling you to stop drinking. Instead of beer and wine try clear spirits. Vodka, whiskey with a diet mixer is a far better option to wheat filled beer and sugar laden wine.

STEP 3 – Sugar
Instead of having sugar on everything have sweeter. Tea, coffee, fizzy drinks could all be drunk without sugar. Have diet drinks instead and replace milk and sugar with cream or no milk.

STEP 4 – Cereal
don’t start you day off with a bowl of cereal. It’s not the most important meal of the day and eating nothing is far better than eating cereal. I know it says it’s packed with fibre and other “healthy” things, but that’s liking adding fibre in a can of coke and saying it’s healthy or ok as its got fibre in it. Cereal is sugar and is crap simple. I don’t our ancestors relied on a bowl of special K or rice crispies. Try some eggs and bacon or simply skip breakfast have a coffee and eat an extra meal after training or later on in the day. You will be surprised how much energy you have as your body will soon break down fatty acids as you have not eaten a load of sugar.

STEP – 5 Chill Out
Stress makes people skinny-fat and weak. How many business men do you see that are skinny with a little fat belly. Stress produces cortisol and cortisol is bad in large amounts. It breaks down muscle like a tramp on chips. Chill out relax and stop worrying about stuff than might not happen. Switch your phone off at night read a book or go for a walk to clear your mind just chill out.

You may have noticed I haven’t included any exercises in the steps above. The correct Exercise accelerates fat loss and develops physique. To drop a few lbs. of body fat or a dress size then just make a few simple changes in your life and it will happen quite easy. If you don’t believe me then follow the steps above for a few weeks and if you don’t feel free to write me an abusive email telling me how I’m a liar and no nothing. If it works (which it will) then please mail me back telling me I’m a genius and no everything.
5 Simple steps that’s all it takes………..

Personal Trainer Dublin – Janet Winston

The ABS Gym Personal Training Studio Temple Bar Dublin