Paul Copeland- Personal Trainer

Paul Copeland- Personal Trainer Personal Trainer
Nutritionist
Coach

16/09/2021

Canny little session this morning, upper with the w***h who did fantastic ❤

4 sets pulldown
4 sets Incline Barbell Press
3 sets seated row
3 sets seated db shoulder press
3 sets dumbell rows
3 sets preacher curls
3 sets tricep pushdown.

Canny little gym if anyone is ever in Galway, literally round the corner from our hotel.

Mental health is so crucial to happiness. So here's my 10: * 1- Sing * 2- Dance * 3- Try something new * 4- Learn a new ...
07/09/2021

Mental health is so crucial to happiness.

So here's my 10:

* 1- Sing

* 2- Dance

* 3- Try something new

* 4- Learn a new skill.

* 5- Talk to friends/ family

* 6- Get some fresh air/ sunshine

* 7- Clean/ tidy

* 8- Share your thoughts

* 9- Plan/ go on trips

* 10- Acheive a goal/ target.

If you've got this far, share anything that makes you smile in the comments 🤟

03/09/2021

1st warm up no bother, 2nd warm up no bother. 1 REP MAX attempt 115kg, balls 😂

Been building up to today and failed miserably.

It's OK to fail, the important thing is to try.

Cheers for the spot

Video dutys from sir .zaman13 ❤️

I'm looking for 3 males looking to reduce body fat and make a conscious health change within the next 90 days 💪 If you a...
03/09/2021

I'm looking for 3 males looking to reduce body fat and make a conscious health change within the next 90 days 💪

If you are :

Feeling sluggish 😴

Feeling unfit 😪

Low on confidence☠

I can help get you on track. ✅

Sometimes all it takes is a nudge in the right direction to completely transform your life.

If this sounds like something you'd be interested in, pop me a message to arrange a free session where we can discuss your goals in depth.

Or simply Direct message me saying 'PT'

Many of us have sticky fingers when it comes to snacking. It's part of most peoples lives,watch the tv and enjoy a few s...
13/10/2020

Many of us have sticky fingers when it comes to snacking. It's part of most peoples lives,watch the tv and enjoy a few snacks with it.

But does this have to prevent fat loss🤔?

What's the answer?

A) Stop snacking?

B) Stop watching tv?

F**k that!

Both A and B can help short term but aren't realistic on a long term consistent basis.

So, what to do?

Now I'm about to sound like a broken record, but track your calories for main meals . You'll then have a certain amount of calories left for snacking each day.

This leaves 3 main routes, in these examples I'm going to say there are 400 calories to work with:

Route 1- All in, one delicious 400 calorie snack 🍩. Handy if you are out for a meal etc

Route 2- 2 or 3 snacks @ 130-200 calorie.

Route 3 - 5- 8 snacks @ 50- 80 calories ( Fruit primarily) 🍍

Restricting yourself completely of snacks will work short term, but it's not a long term fix.

Being aware of what's in your snacks will help you prevent the dreaded weight yo-yo. Lose-gain on repeat is not what anyone wants.

Consistency is key with intense exercise and will massively help to maintain a calorie deficit.

Imagine someone burns 1000 calorie with through exercise every week, 4000 calorie monthly 🏋️‍♂️. That's over 1 pound of fat each monthly....nearly a stone over the year.

Let me know if you guys have any different strategies that have been successful guys.

08/01/2020

New year new me?

Trying to lose weight?

Here's a few things to help you on your way in 2020

22/11/2019

Simple circuit to try at the end of your workout, repeat for 5 rounds. Either, time it and aim to beat the clock, or, time it and aim to match/beat your time on the following rounds. -
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Each round:
10 press ups/ 10 slams
8 press ups/ 8 slams
6 press ups/ 6 slams
4 press ups/ 4 slams
2 press ups/ 2 slams. -
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This sort of circuit has a great crossover to lots of sporting situations where you have to work anaerobically. -
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Other benefits will include: -
* Increases in power.
- * Increases in your recovery rate. -
* Increases in your pushing movements. -
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Train Hard, Train smart !
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29/09/2019

My simple guide to progressing your resistance training in the gym. Follow these 3 simple steps and i guarantee you will progress 💪

P.s cheers for recording Tait

20/08/2019

Squat tips:

Video 1 ( awful) vs 2 ( much better technique )

* In video 1 I'm squatting with awful depth, a lack of knee flexion will result in a lack of quadricep recruitment.....video 2 I'm much lower and getting a much better stretch of my quads resulting in a lot more muscle being utilised in the movement.

If you struggle with depth, a good short term fix is to place a wedge under your heels when you squat....see video 3. If you dont have access to a wedge try using a couple of small plates ( weights not the ones you eat off 😂😂)

* Video 1 see's my knees caving in horribly, placing a lot of unwanted stress on my knees and taking my a lot of power from my hips out of the movement......in video 2 you can see in opening up a lot from my hips, external rotation, imagine spreading the floor with your knees as you descend.

If you struggle with pushing your knees out, try practicing some banded abductions before you squat....see video 4.. or failing that the hip abduction machine most gyms have.

Take it from someone who used to prioritise weight over technique on squats. Get these moves in your head before you start adding the weight on and you'll move more efficiently and effectively. You'll also have less risk of injury.

If you're struggling with your squats or just looking to get in a shape, pop me a message to meet up for a free consultation to discuss how i can help you 💪

23/07/2019

Give these a try next back day at the begininng of the workout or the end.
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If you're performing them at the beginning aim for a heavy weight you can control for 6-8 reps and i guarantee every pulling movement after will burn a lot more 🔥.
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If you're doing these at the end i'd aim for a lighter weight and push for 15+ reps to chase a juicy pump.
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Ex*****on-
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* Keep your elbows at a 90 degree bend throghout. Avoid any rowing motion or pulling with the biceps.
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* Pinch back and down from your scapula ( shoulder blades).....retract and depress.
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* Imagine an arching motion with the position of your elbows finishing near the lower ribs.
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02/07/2019

Why should we exercise?

• Improve self esteem.
• Improve confidence.
• Increase your energy levels
• Decrease chance of disease.
• Look better.

What inspires you? Let me know what motivates you to exercise?

28/06/2019

If takeaways are hindering your fat loss goals. Give this a try ☺

25/05/2019

Silly things ive heard or even preached in the gym, volume 1.

22/05/2019

Over the moon with my client Peter's progress, here he is smashing some banded chin ups for only the 2nd time.

Peter came to see me a few months ago, having not set foot in a gym for 20 years.

Not only has he lost 10 pounds in weight, and 4 inches from his waist, Peter has a new found love for exercise. He's also built a great deal of strength and endurance.

Keep up the awesome work mate 👐🤘 you're rocking it!!

Make the most of the routine you follow in the gym. *Ensure each workout is performed every week. * Make sure your techn...
17/04/2019

Make the most of the routine you follow in the gym.

*Ensure each workout is performed every week.

* Make sure your technique is correct on each exercise.

* Progressive overload will force your body to adapt, e.g increased reps, weight or total volume.

* Track each session on your phone or a log book aiming to increase the numbers every time.

* Aches and muscle soreness are normal but consistency with the plan, will improve your recovery and reduce soreness in the long run.

🤘💪

29/03/2019

Simple tip for hitting the hamstrings on the seated leg curl:

* Point toes up as you push down through the pad.

* Whilst slowly bringing the pad back up, point toes down. Doing so will relax the muscles in your calves, placing more emphasis on your hamstrings.

* Sit as upright as possible and close to the pad that is on top of your legs. This will provide a greater stretch of the hamstrings compared to if you sit back.

Try these techniques next leg day and let me know how you find them 💪

18/03/2019

If you're looking to put on muscle, progressive overload is key. Its also the best tool to make your workouts more effective and ultimately advance your progress 💪

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Wallsend-on-Tyne

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Monday 6:30am - 9pm
10pm - 11pm
Tuesday 6:30am - 9pm
Wednesday 6:30am - 9pm
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Saturday 6:30am - 9pm
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Sunday 6:30am - 9pm
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