Month: May 2023

When working with clients who are new to personal training, I often start our first “leg day” addressing the most common issue I come across when beginners hire me to transform their physique –  The glute/ quad issue. Perhaps this has happened to you too, you start any resistance program that includes squats, lunges, single leg squats etc and your quads/ thighs are absolutely on fire but nothing else seems to be fired up. We all want bigger stronger glutes but not everyone wants big quads. If you can relate then you are quad dominant and need to focus on posterior chain exercises. Any exercises that can access the quad are off limits for the first few weeks until we can swap the quads for the glutes as the dominant muscle group.

So what does this look like?

Floor exercises such as donkey kicks are a great starting point. Donkey kicks rely on your own body weight and movement patterns to fire up the glutes and start sending a signal to the glutes to get moving and start taking the workload away from the quads.

Kickbacks are typically next on the list as they are a similar movement pattern to donkey kicks but with the added bonus of a level of resistance of our choosing. Next is typically an RDL which is a hip hinge movement pattern but again does not require the quads to do any of the work. This is definitely the most technically difficult of the beginner glute exercises but it is an amazing exercise that uses all of the posterior chain muscles.

The last exercise is the hip thrust which is in my opinion the best glute exercise on the market. But this can begin to bring in the quads if the resistance is too high so lighter is better here. And even if the weight is not very heavy the glutes will get tired and your intelligent brain will incorporate the quads to help you out so as soon as the quads are even beginning to burn the set is over.

This will continue until we have enough glute development and they are now the dominant muscle group. At this point we incorporate squats, single legs squats, lunges, box squats, heavy hip thrusts and any other relevant exercise that will help grow and develop your leg and glute muscles.

The decision to work out at home or at the gym depends on several factors, including personal preference, budget, and fitness goals.

The average cost of a personal trainer in Galway is €40 per gym session. Do you think this is expensive? Let’s break it down and see if it’s worth the cost…

1. Expertise: Personal trainers are experts in fitness and can provide guidance on proper form, exercise selection, and program design. If you decide to wing it and figure it out as you go, you ring the risk of injuries first and foremost, and a much longer time period to see results. The removal of mistakes immediately results in better time management. You are paying for knowledge that will result in you reaching goals and targets quicker.

2.Motivation: Personal trainers will help keep you motivated by setting goals, providing feedback, and holding you accountable. Often a trainer is there to keep you on the right track, they will ask questions about your commitment, nutrition and achieving goals. Your trainer acts as your training partner who won’t let you slack off and miss the days when you don’t feel like showing up.

3. Injury: Without proper guidance on form and technique, you may be at a higher risk of injury. Personal trainers can help ensure that you are using proper form and technique, which can reduce the risk of injury. An injury is costly on your bank balance, often a physio will charge more than a trainer. Your progress may come to a grinding halt and then rehab begins where achievements should be.

4. Plateaus: If you are not varying your workouts or pushing yourself to new limits, you may experience a plateau in your progress. Personal trainers can help you avoid these plateaus by introducing new exercises, increasing the intensity of your workouts, and providing new challenges. This is called progressive overload and it is essential to constant progress. The body needs something to adapt to make progress.

5. Time Management: Personal trainers can help you create a workout program that fits your schedule and lifestyle. Without their guidance, you may struggle to find the time to exercise. With a trainers guidance no time is wasted. Your time is precious and making the most of all of the time you can allow to your sessions is extremely important to achieving goals and targets in the shortest amount of time possible.

6. Longevity: Your over all health and your longevity are greatly increased though regular exercise. Resistance training will increase muscular strength, bone density, and ligament and tendon durability. Cardiovascular exercise will increase your heart strength, your lungs will be able to take in more oxygen and with a stronger heart your circulatory system will function at a much higher rate. You get one body to live your life with and a stronger body that has a high rate of cardiovascular ability results in increased longevity and a vastly increased quality of life.

Hiring a personal trainer can be costly, however a good trainer is worth paying for. A healthier version of you is not only possible but an absolute guarantee if you hire a good personal trainer. Your life, happiness and wellbeing are worth far more than the short term cost of a personal trainer.

Hiring a personal trainer in Galway can be an excellent investment in your health and fitness journey, but it’s essential to choose the right one. Unfortunately, many people make common mistakes when hiring a personal trainer that can lead to a less-than-ideal experience or even result in injury. In this blog post, we’ll discuss some of the most frequent errors people make when hiring a personal trainer and how to avoid them. Whether you’re new to working out or looking to switch trainers, keep reading to ensure you make an informed decision

1. Not being clear about goals: Many people hire a personal trainer without a clear idea of what they want to achieve. Think about what you would like to achieve, be it fat loss, gaining muscle, general health and fitness, or all of the above and then ensure that your trainer understands those goals.
2. Not communicating effectively: Communication is vital when working with a trainer. Are you comfortable with the exercises you are doing? Do you feel they are effective? Why are you doing this exercise? It’s important to be open and honest with your trainer about your needs and concerns.
3. Not following through on their trainer’s advice: A personal trainer will likely provide recommendations for exercises, nutrition, and lifestyle changes outside of the gym. This advice is going to be beneficial to you and help you achieve your goals. Listen to this advice.
4. Overlooking the importance of rest and recovery: Rest and recovery are essential for progress in fitness. Many people ignore the importance of rest days, sleep, and nutrition when working with a personal trainer. Every training session is breaking down the body; rest and recovery is when the body repairs itself, and this is when progress is made.
5. Focusing too much on short-term results: While it’s important to see progress in the short-term, it’s also important to focus on long-term goals.
6. Not being consistent: Consistency is key when it comes to fitness. Many people start off strong with their personal trainer but eventually fall off track due to lack of motivation or commitment. Motivation is temporary, dedication is long-term. Dedicating yourself to your goals results in achieving those goals, and consistency is vital.

A trainer is an investment, and of course, you want the most from your investment. Be clear about your goals, communicate those goals, trust the trainer you have invested in, and commit yourself to achieving your desired goals, and your investment will pay off.