Joseph O'Connor: Personal Trainer & Nutritional Advisor

Back Available for Personal training 1-1s & Small group training from next week.

DM to book a session or for more information.

All levels & ages are welcome.

Only limited spaces available.

Weekly & monthly rates available.

Student, kids & elderly discounts rates available also.

Collagen....

Collagen compromises 30% of the total protein mass within the body.

Manufacturing of collagen occurs continuously.

Benefits:

Joint & bone health. 🦴

Studies have found supplementation of ''hydrolyzed collagen'' beneficial for reducing joint pain & activity related joint pain.

Supplementing with ''hydrolyzed collagen'' may also be beneficial during the injury process.

Collagen also plays a role in skin health.

May be worth considering supplementing in the summers heat.

Or consuming foods rich in the amino acids (lysine, glycine, proline), which are responsibile for collagen synthesis e.g., chicken, fish and eggs, etc.

Relaxation.....

Thinking of incorporating breathwork into your daily life?

But don't want to give up even 10 minutes of your day.

A very short drill I sometimes use before going to sleep.

Which only takes approximately 1 minute in total.

How to:

Breath in for 7 seconds.
Breath out for 6 seconds.

Breath in for 6 seconds.
Breath out for 5 seconds.

Until you reach 1.
On the last breath out, take a long deep exhale.

Exhalations can be, by via the nasal passageway or the mouth.

Lying in bed or in a seated position.

May help reduce stress & promote a good nights sleep.

What type of meat do you eat?

Often, the lean boneless chicken breast is categorised and publicised as the healthiest option.

Where as with vegetables & fruit, the common perception is that a wide variety is what to aim for in the diet.

Why is the same concept not widely perceived when it comes to animal products?

The low fat trend/time may have disrupted the notion towards animal products.

In traditional diets and culture, the whole animal was valued and consumed.

Dating back to one of the first civilizations, Sumer.

In Sumerian mythology.
Two Gods (7 God's in total), Enki & Enlil while creating the world, made sure that humans will have an ample supply of fat.

Consuming a wider array of nutrients.

General recommendations:

Consume a wide variety of animal products.

A Personal favourite is the eyes from a whole piece of mackeral.
Which are rich in unsaturated fatty acids DHA & EPA.

Climbing rope at Warehouse Gym.

Harder than it looks. 😅

May not be a common piece of equipment in most gyms.

Atlhough, they can add great value to the development of an individuals strength & endurance.

Some benefits:

Grip strength

Trunk/core control

Shoulder stabilisation & joint integrity

Strengthening of the biceps, forearms, upper back & lats.

May be used as a progression from pull ups to increase the intensity/difficulty and to create a greater stimuli.

Pull ups on the ropes may also be a good option.

There are various methods and variations that can be used with the rope.

Possibilities (aims & objectives):

Strength endurance

Explosive power

Power endurance

General recommendations:
3-5 days a week
2-5 sets

Breathing?

It is important.

How do you breath while running?🏃‍♀️

Many may breath out through their mouth in an uncontrolled manner.

It would be wise to take breathing into consideration.

During a steady state run for 15-60 minutes.

Recommendation:
Breath through the nose for the majority of the session.
While the mouth is closed.
In a controlled manner.
Reduce the intensity if unable to do so.

If the purpose of the session is to improve aerobic endurance & capacity.
It may be used as a pacemaker.
A good indicator the intensity should be reduced.

During a low-medium intensity run, typically lasting for 45 minutes.
I breath through my nose for the duration of the run.

Breathing efficency may be independent to physical fitness to a relevant degree.

Evident in well-experienced athletes when compared to the general population.

Recovery....

A quick recovery/regeneration method I sometimes incorporate.

Accessible to anyone who has a shower.

Time efficient. 🕰️

'' Contrast method''
Hot/Cold 🔥❄️

How to:

2-3 sets
30-60 seconds on cold.
30-60 seconds on hot.

(No precise temperature given. I switch from the coldest to the hottest the water temperature can go).

Benefits:

Time efficient.
Only 5-6 minutes in total.
Most people shower daily as well or should if they don't.

Reduction in fatigue. 🧠

Removal of waste products.

Increase blood flow to the organs.

Muscle & tendon recovery. 🦵

May be most beneficial to use the contrast method following the most intense training sessions in the week.

General recommendations, incorporate the contrast method 2-3 times a week.

I began incorporating the contrast method, after finding it it in Tudor Bompa's & Carlo Buzzichelli book ''Periodization'' .

Where to begin.

The terms mental health & wellbeing gets tossed around a lot these days.

Sometimes by '' gurus'', who enjoy playing touch butt in the park....

But if you are really looking to improve as an individual.

To develop a calming sense of self-confidence.

To improve on your character, mental strength & resilience.

Reduce anxiety.

While also learning a new skill and some self defence. 🧠

Improving body composition.
Physical health & Longevity.

All in a friendly environment.

Muay Thai may be what you are looking for.

DM to get started & to book a session.

New comers are always welcome.

Available for 1-1 & small group training.

Adults & kids.

A simple tip.....

A small adjustment.

Looking to trim down, by a small amount.

A simple strategy:

On training days.
Consume the majority of total daily carbohydrate intake centered around the training session.
Before & After.

For example:

When training once a day, in the evening.
Consume the majority of daily carbohydrate intake before & after the session.

For breakfast a meal high in protein & fat may be appropriate e.g., an omelette. 🥑🥚

It may be wise to add some vegetables as well e.g., tomatoes. 🍅

When seeking to lose a small amount of weight, outside of training camp.
I often follow this procedure, when I only have one training in the day.

As a diabetic, insulin sensitivity has really been highlighted.

My insulin:carbohydrate ratio requirements is on the -side post workout.
Following sport practice, Muay Thai.

(Outside of sport practice, following training sessions, the effect is not as pronounced as volume & intensity is not as high).

May not be suitable for all:

Where training volume/intensity is very high e.g., an athlete in preparation for competition.

Or on very intense days/periods.