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AG body health

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AG body health

Helping people reach their health and fitness goals through structured training and nutrition. We want to educate you for long term health .

10/11/2023

2nd run this week after a nice injury in April …

2 x 5 mins with a 3 min walk between rounds

1 x 8.30 min run with a 3 min walk ..

I had some slight pain the next day so more mobility/ rehab work ..

My focus is to run pain free …

I’m not focusing on distance or pace just pain free movement ..

Great to connect with some nature

Beats a thread mill every day …

10/11/2023

Focus on the above instead of constantly tracking the scale numbers

When you focus more on these the results come quicker and are more enjoyable

06/11/2023

We all fall off track

So don’t be hard on yourself …

But also try make sure a bad day or two doesn’t turn into a bad week / month …

Here’s some tips to help you get back on the horse …

✔️take some you time to do a mini reset .. look at WHY you started on your health and fitness journey

✔️focus on process habits like I will go to the gym 3 times per week and prep some meals …

✔️Instead of focusing on the outcome which can lead to overwhelm

✔️create a schedule you can stick to and one that’s aligned to your life / goals

✔️focus on the realistic things you can do daily

✔️focus on SMART GOALS

✔️push yourself out of your comfort zone

✔️be accountable to someone or to yourself …

✔️start with small daily habits that will push you forward

Example - aim for a 20 minute workout instead of an hour work. You can then build from there

✔️set time aside to plan your week /days

✔️journal and reflect on your week / day

✔️take it day by day

✔️make sure you enjoy the plan and journey ( most of the time ☺️)

✔️again remember why you started ….

✔️get to work …

14/09/2023

✅Try not to make things complicated

🙌Stay consistent with your meals and tracking

✅Make sure your meals are easy to prepare and plan ahead

✅Review weekly

Rotate your meals regularly

Online coaching available

09/09/2023

The benefits of resistance training as we age

It’s never too late to start

And it’s always to early to stop

Keep pushing forward..

If you need any help or guidance throw me a DM

04/09/2023

Go for a walk …

There’s no doubting that resistance training should be at the top of your training priorities

But you can not ignore the benefits of a good walk

✅It will help your central nervous and muscular systems recover

✅Helps lower stress

✅Thinking time - personally you can’t beat a good walk to clear the head

✅It’s another tool you can use to increase your neat which will be beneficial for fat loss , improved body composition and health markers

Nothing negative comes from a good walk 🙌

27/08/2023

Before we start

There is no training plan for 30,40 year olds

What we need to do is train smarter

Here’s a few tips I hope will help you …

✅perform the big ( compound lifts )

Focus on good technique
Warm up sets before your main work
Do not train through pain

✅ use a variation of compound lifts

✅ do not neglect isolation work

✅ be smart with your recovery work / over reaching ( training )

✅ focus on 60 mins ( including warm ups ) in the gym but more frequent sessions

Instead of 2 hour sessions that are mainly made up of junk sets and reps

✅ take planned breaks

✅ focus on cardio work … especially zone 2 cardio

Hope these basic bug effective tips help

Online coaching available

19/08/2023

Habits to help you with your health and fitness plan

Be careful not too change everything at once as this can lean to overwhelm…

✅have a structure training plan that suits your lifestyle

✅log all lifts / sessions so you monitor progress

✅improve the quality of your food and make sure to make the majority of your meals

✅keep hydrated

✅control and monitor portion sizes especially if you don’t want to track calories

✅be mindful of liquid calories and alcohol intake

✅remove trigger foods from your house/work environment

✅avoid extreme diets / eating or any fancy fad / supplement

✅learn to get back on track if you had a bad meal - don’t let a day turn into a week / month

✅be mindful of boredom eating or eating when thirsty

✅let me people close to you know that you’re on a health and fitness plan and too respect your decision

✅be consistent and stay accountable as much as you can

Online coaching for 30 plus year olds

16/08/2023

How is your NEAT ?

This will vary for everyone …

One thing that play an important role in your NEAT is your job

An officer worker will most likely have a lover output compared to a construction worker due to their job demands

Tip for an officer worker -

Walk to work or get off 1-2 bus stops before work and walk the rest

Take the stairs instead of the lift

Head for lunch walk

Have timed breaks for a few mins away from your desk

Remember NEAT is a very power tool for your health and body composition goals ..:

Online coaching 🙌

13/08/2023

Follow on from yesterday’s post.

Hope these help

Have a great Sunday 🙏🏻

There is nothing better than a good nights sleep ..

You wake up feeling mentally and physically great ..

You get more done , exercise better , recovery is better

And you usually have less cravings for sugary foods.

So what helps sleep -

✅first have a proper nights sleep routine ( If you’ve kids this can be very challenging). Try to go to bed and get up at the same time daily / weekly.

✅no blue light exposure ( phones ) 1 hour before bed. Get relaxed ( stretch out ) if you’re to watch something on tv make sure it’s not over stimulating for the brain.

✅I use blue blocking shades at night when watching tv and I find these good for relaxing me.

✅have your room at a comfortable temperature

✅get morning daylight exposure as this is known to help your sleep that night.

✅exercise - make sure you’re active as this leads to better quality sleep

✅ if needs be use a supplement like the sleep stack or zma. Another supplement is magnesium which is known to help sleep / recovery.

✅ I use a lavender spray on my pillow when needed and I find it works a treat for a great nights sleep. ( lavender is known to reduce stress / anxiety)

✅ brain dump - if you have things on your mind like tasks for the next day etc .. write everything on paper and this will help your sleep as your mind won’t be racing as much throughout the night.

✅get natural light exposure first thing in the morning to help your circadian rhythm which will help you sleep at night

Hope these tips help

Online coaching for 30 plus year olds ...

Have a great week and DM me if you have any questions 😎

09/08/2023

Thought I’d share this again as few people I’ve said they’ve fell out of a sleep routine

Could be time of year or all the negative news ( turn the news off )

✅Caffeine - this can prevent you from sleeping / impair your sleep. You want to have your last caffeine hit 5-6 hours before sleep

✅Noise - again this can negatively impair sleep. Some people use meditation noise / white noise to help remove negative noises. You can also use ear plugs if needs be.

✅Make sure your room is at a comfortable temp as a hot /cold room can impair sleep or prevent you falling asleep

✅Alcohol 🍷 some people use it to put them asleep but the quality of sleep will be poor when you drink close to bedtime

✅Bright / blue light exposure - using your phone in bed will impair your sleep and it can prevent you falling asleep. Keep your room dark.

✅Also use blue blocking shades in the evening ✌️

✅Overthinking - this can keep you up all night. Tossing and turning thinking about things. We’ve all been there 😩

✌️Do a brain dump - get what’s on your mind ( tasks , worries etc ) on paper. This will help your mind relax.

✅Trigger foods - some foods can trigger stomach discomfort for people so be mindful of what you eat close to bedtime. Aim to have your last meal 90-120 mins ( minimum) before 🛌.

Hope these tips help ...

✅Online coaching for 30 plus year olds✅

26/07/2023

As we age we want to reduce / slow down sarcopenia ( muscle lads ) as this will reduce your quality of life..

✅ stop constantly chasing fat loss

✅ lift weights 3-5 times per week

✅ don’t neglect cardio

✅ consume protein with all meal ( aim for 0.8-1 gram per pound of bodyweight )

✅ stop program jumping

✅ have a progressive plan and keep an exercise journal

✅ train with intent and for strength

✅ eat a whole food nutritious diet

✅ sleep 7-9 hours per night and have a sleep routine

✅ be patient

✅ enjoy the process

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Dublin

Opening Hours

Saturday	9am - 5pm
Sunday	9am - 5pm

Telephone

0860000000

Website

http://Agbodyhealth.com/

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