Training tips to consider over the summer break

THE HOT SUMMER spell we have experienced the past while can be a time where you may have found yourself off the wagon a little bit away from your usual fitness regime.With the recent heatwave, summer holidays,music festivals to even sunny beer gardens, going to the gym might not at the top of your to-do list-And to be honest that’s pretty normal so don’t beat yourself up too much if you have felt that the last few weeks haven’t gone as planned.

Over the last few weeks I’ve had a numerous amount of readers and my own clients asking for different tips for over the summer months and out of all the simple questions I get asked here are my tips for the fitness readers to consider over the summer months of July and August.

A break is good 

Over the last few weeks of sunshine and plenty more distractions like the world cup,Wimbledon and for some of you even Love island its perfectly normal to not want to be inside a gym while the sun is shining outside so don’t feel guilty that you missed a little of your normal exercise routine.My advice here is still do a bit while you can,make a few changes and overall enjoy the summer ticking over with your training.

If your someone who is heading away on a sunshine holiday with family and friends well then the priority should be to switch off and enjoy that quality time.When a lot of my clients go away on their summer holidays they ask me what workouts to do.-I always tell them first that the hotel gym does not need to be on the top of their list.

Yes you should still aim to do some exercise and if you do want to get some exercise in during this time then simple things like getting outside is best which leads me into my next tip.

Train outside 

If you do want to get some exercise in during your summer holiday then simple things like walking,swimming, running or even renting a bike to check out the local area is best. Any time I go away I like to get out and run as it really is the best way to see the sights and find your bearings.

When we have some sunshine in Ireland it is quite important to get out and get our dose of Vitamin D. We spend enough time throughout the year working indoors at work or on the sofa so now is the time to get outside and use the fitness that you have worked on by doing some activities outside.Here are some full body workouts you can do outside this summer Not only is getting outside in the sunshine good for boosting our Vitamin D levels but overall it’s great for clearing the head and can only encourage us to keep working on our mental fitness.

 

Get the simple things right at least

Moderation,moderation,moderation-something we really all have heard at this stage when it comes to a lot of the tastier things in life.Beers,burgers,ice cream,sweets and so on are all nice things we do get a little more of when away on holiday. My advice here is simple-If you have been consistent with your training and nutrition the last while then you’re not going to set yourself back too much by letting loose a little on holiday.A break is good and now is the time to enjoy yourself. Have those beers, eat that ice-cream but perhaps not every single day!I have mentioned the 80/20 approach when it comes to your nutrition. Now is the time you can enjoy that 20% end and it’s no big deal if you start to push a little further than that figure.

Try something new

Every now and then I highlight the important of varying your training and each summer I always try and pick up a new hobby. Last year I took up trail running and since that it has become a part of my weekly training plan.

Bringing in a new activity, hobby or skill that is totally new for yourself will not only test you physically and mentally but will give you something to work and concentrate on.

The list really is endless with tag rugby, hiking and cycling just a couple of examples. My new hobby this summer is sea or lake swimming and not only have I found this great for my fitness but it also helps clear the head too.

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Get back on the horse 

After a break or a holiday away its important to get back going again.A plan or programme is something that will help you stay accountable.A plan is also important to have something to work towards or a goal in mind. Having a journal or even using a vision board is something I’ve found quite useful as it can help you keep track of what your long-term goal is which perhaps you may have set at the start of the year.Over the years I have seen people set goals back in January and once the summer months start to kick in the goal is slowly put away to the side

Overall I hope your having a great summer,enjoying the sunshine and still keeping an eye on the fitness articles even though at this time of the year it might not be the top of your agenda.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

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The essentials-when training in hot weather

So far so good!Months May and June have been a great success when it comes to some warm weather and by the looks of it we are due to another heat wave for the end of June into July with temperatures promising 28 degrees in some parts of the country.

 

Over the last few articles of my summer series I have given you tips and advice with regard to how to go about your health and fitness the best way this summer.From the benefits to early morning summer exercise to how to become a morning exercise person its all there and if you want me to cover anything in particular my inbox is always open in the link below this article looking for some ideas and suggestions for future articles.

My aim this week is to give you some essentials tips you should consider to have in place when going about your exercise routine in this current spell of warm weather.

  • Venue

At this time of the year and especially over the sunny spells I am always encouraging people to bring their fitness outside and away from the gym floor.The benefits of bringing your training outside are endless. Everything from getting a nice boost of vitamin D,topping up your summer glow, to keeping it fun, varied and effective is a nice change away from the gym floor.With regard to a outdoor venue your options are really endless nowadays from local parks dotted with bootcamps, tag rugby events, park runs and even yoga sessions most days.

  • Clothing

The key here is comfort and pretty common sense stuff too.The key when training over the hot summer days is to wear training gear that is light,easy and comfortable to wear.A hat and sunnies and even a slop of sun cream is important here too.

  • Pre workout

When and what you fuel on prior to your hot summers day session is important.Keeping hydrated over the course of the day itself is a given and if your unsure then you could use a simple urine chart to measure what level you are at.Sometimes water isn’t sufficient enough for performance on warm days and you need to bring in some electrolytes. Some sports drinks are a good option, or even adding sachets of Dioralyte or salt to your water works well for pre or post session.If you unsure on what food works best as fuel for pre and post workout then go check out my last article which should help you out.

  • The workout itself

On warm days, it might not be wise to constantly do high intensity workouts every session. Know when to slow down and change it up a little.

If you’re feeling a little burnt out or sluggish on a warm day then that session should be treated as an active recovery one, or even a full rest day. Doing things like a basic stretching session, some yoga or even a light walk would be a good call here.

On days that I  want to control the intensity of my sessions, I wear a basic heart rate monitor to ensure I don’t go overboard with the overall intensity, and keep an eye on my heart rate zone throughout the session.

The time of the day when you do your workout should be looked at especially with temperatures hitting close to 30 degrees at the peak of the day.Remember,our bodies aren’t used to this warm weather, so what you really should do is try to pick the best time of the day to train and weigh up what is the best form of exercise plan to work off on that particular day.Majority of the time the best time during these hot spells really is first thing in the morning when it’s a little cooler or later in the evening.

  • Post workout

For your post session it is important to measure your weight and sweat loss before and after your session if you are finding yourself training in the heat of the day. The simplest way to know how much you need to drink to recover is to weigh yourself before and after your session.

1 litre of sweat is roughly equivalent to 1 kg of body weight loss. You need to drink 1.2-1.5 litres for each kg of weight lost during exercise.

Other forms of recovery after a warm day’s session are cold showers, ice baths or even a dip in the sea. If you stay on top of your recovery, it can only lead to you being able to continue on with the rest of your sessions that you have planned for the rest of your week or month more effectively.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

Top tips on how to get your morning exercise routine to a flying start

IN last entry to my column I gave you all the benefits of early morning exercise.Over the past few weeks it’s nice to have brighter mornings with the sun shining and the temperature far higher than the cold wintry mornings.

I feel that if you can squeeze some form of exercise into your morning routine then you’re off to a great start to the day.Sure-The toughest part is of course getting out of bed but once you’re out and moving it’s really not that bad at all.The benefits I mentioned in the article above are pretty evident, but that doesn’t necessarily make it that easy to become a morning exercise person. If you are one who does find it tough to drag yourself out of bed to exercise first thing then these tips below in this weeks piece will help you overcome that hurdle and help you make the early morning exercise routine adjustment more likely to succeed.

At this time of the year for most gyms and personal trainers the morning sessions generally can be the busiest time of the day with members and clients coming through the doors.Most morning I start my day at 5am working with my first client.To be honest I wasn’t always a morning person but you really do get used to it with time working in the fitness industry.These tips have helped me and my clients overcome the urge to stay in bed roll over and hit the snooze button.

  • Set your alarm at a distance away

Sounds pretty basic and straight forward but this will work.If you have a hard time waking up in the morning, set a loud alarm and place it all the way on the other side of the room.Around this time of the year its already quite bright come 5am so once you are away from that first 6am alarm call you more than likely to be up and ready to take on the day.

  • Be prepared

“Fail to prepare,prepare to fail” is a quote you have already more than likely heard.Have your gym bag and workout gear ready to go the night before.Have something ready to snack on before your session and generally something prepare or ready to go for post workout.Once I awake I generally get straight into training gear and have a light snack before my morning session.Post session I generally have my morning shake or smoothie ready too.

*If you are struggling to stomach some food prior to a early morning session this is what i recommend:Aim to drink a glass of water/eat a handful of nuts or berries upon waking, then hit the early morning gym session. Following that, have a good breakfast after training. Post workout, a good amount of carbs and protein for breakfast is ideal. What works best for myself here is a breakfast smoothie or shake.Performance and body composition can be greatly improved with proper pre and post-workout nutrition.Another one for pre workout is a very simple coffee  I am a big coffee fan which generally gets me ready to go for a morning session.

  • Have a workout plan

If you are someone who is going to a trainer or workout class thats super!Many people who dont have any plan in place will fall off the wagon after a week or two.There are a lot of reasons for this — boredom, a lack of accountability, not knowing what to do, little to no progress, or purely just having little to no enjoyment with your new fitness regime.My best advice here is to have some sort of structure and mapped out plan before going into that session.There really is no point waking up and just jumping around from machine to machine and not really getting the full benefits of your early morning exercise.If you are totally lost and need some structure for your routine then try these tips for structuring your workout plan 

  • Make it an enjoyable part of your day

If you’re going to get up and do a workout you hate, you can only expect this morning routine to last for so long. Make sure that your morning workout is something you actually enjoy and something that doesn’t feel like a chore.Remember,this doesn’t have to be gym related.Get outside,work with a trainer or join a club for some early morning accountability or even start your day off with a walk or cycle to work.It could be something simple as having a morning playlist that gets you going or even going to a place or venue that you love to exercise in.Whatever it is make it a part of your day that is going to be enjoyable.

  • Your warm up is important

I talk a lot about the importance of the warm up in a lot of my articles.A lot of the time I see people not doing the right warm-up.Over the years I’ve seen three types of warm-up styles. The quick five-minute cross-trainer approach, the person who literally flogs it and goes straight into a workout, and then the other method of spending 20 minutes not really doing a whole lot on a foam roller.The goal of the warm-up is to set aside 10 minutes to increase your body temperature while loosening, stretching and activating your joints and muscles to prepare you for the next portion of your workout.The video below includes a basic 10-minute template of what you should incorporate for a basic gym workout.The structure here includes raising your body temperature,loosening your joints while using tools like foam rollers, resistance bands and lacrosse balls to work on tight spots in your body.

I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

Benefits of early morning exercise

Over the past few weeks it’s nice to see the dark wintry mornings fall away and the brighter mornings creep in with the sun starting to peak its head through much earlier.

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Having a early morning routine to me is key and bringing some form of exercise into your morning has so many benefits.

For most,a 9 to 5 busy work schedule paired with family commitments and so on can be a fairly jam packed day and straight off the bat finding time to exercise first thing in the morning can be something most will rule out initially-Sure, we all don’t have lots of time first thing in the morning. However if it means something to you then you will make time for what’s important to you.

I was once a last job of the day evening workout person. A busy 9 to 5 job work schedule back in the day left me going along the routine of work, eat, exercise, sleep.However,with the change in career path my 9-5 day and going into the fitness industry almost 10 years ago has turned into most days starting at 5am working with clients.

For most gyms and personal trainers the morning sessions generally can be the busiest time of the day with members and clients coming through the doors. I feel that if you can squeeze some form of exercise into your morning routine then you’re off to a great start to the day.The toughest part is of course getting out of bed but once you’re out and moving it’s really not that bad at all.Generally most mornings I find a pocket of 30 minutes to work out between clients and must say I love working out in the morning and now find my energy and exercise motivation is always highest before 9am.

Below are my top benefits of early morning exercise

  • Boxes off your training for the day

Getting your session done early is great for those who have a busy day ahead.A lot of the time the last thing some people want to do upon leaving the office after a hard days work is then go to a busy gym.Getting your workout in first thing is going to dismiss the chances of excuses and obstacles to work around as the day goes on.As well as that your body is going to be far more energetic once you do moving after the first few minutes.Remember a lot of the time the biggest hurdle when starting your session at 6am is the getting out of bed part.The build up is the worst part and once you do get over that initial hurdle and get moving into that warm up you’re already over the hardest bit.

  • Starts day with a positive accomplishment 

There is no better feeling that starting the day with a win and this is exactly what an early morning workout will give to you. Completing a tough workout gives you that sense of achievement which can only improve your mood and mindset for the day ahead.Sure,the initial post workout feelings might be a tiring or sweaty one however its one with full of endorphins which can only help you both physically and mentally.Not only will you feel awake and have more energy after your workout, but your mind will be ready to take on whatever tasks you have lined up that day.

  • Brings in discipline and real focus

I don’t think anyone will argue with me when I say that waking up early in the morning to exercise requires some sort of discipline.Just like any habit, developing the discipline to get up and exercise only gets easier with time.I firmly believe that once you do keep the discipline it can only keep you on the consistent right track and focus towards your overall goal.As well as that keeping disciplined with your early morning exercise routine will surely carry over into the remainder of your day when it comes to making better and healthier choices such as eating better at lunch time etc or perhaps aiming to get enough sleep the night before.

  • Better daily function and body clock

Waking up early in the morning to exercise can help you sleep better at night. Your body will enjoy a healthy sense of fatigue at the end of the day and will be ready to sleep.For those who struggle to sleep at night and perhaps are training later in the day you should consider switching their sessions to the mornings.I have found after a evening session 1-2 hours before bed my body is far too awake and cant switch off fully or slow down before bed.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

 

 

 

My top 3 full body Kettlebell workouts

Today I am going to talk about the kettlebell and give you 3 excellent full body workouts to try.If you are regular reader of my column then I am sure you know by now that I am a big fan of the kettlebell.-It features in most of my programmes and is a piece of equipment I generally bring with me when I am on the road travelling.

The kettlebell is an excellent exercise tool and is something I recommend everybody to have.-It’s perfect for a home or park workout, versatile and quite easy to bring on the road.

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As for the swing itself,both the American and Russian swing are great exercises. The American swing is the image above and the Russian is pretty much the same except you don’t finish as high with the bell.

The principles stay pretty much the same but this is where a lot of people go wrong with the movement. The kettlebell swing can be quite complex for a newbie and needs some initial coaching.

Most people don’t get this coaching and the swing really ends up looking quite ugly. It’s another exercise that can cause injury if you don’t get the basics mastered.

This video linked will give you includes a couple of tips along with the normal mistakes I see with most beginners who haven’t been taught right at the start.

As for the 3 workouts today.

These are roughly 10 minutes in length and perfect to add into the end of your session.All you need is 1 or 2 kettlebells and are perfect for a full body workout.I generally buy all my kettlebells here in D8Fitness

Kettlebell ladder 8-1 

Give yourself 10 minutes to get though this complex.Its 4 movements paired together starting off with 8 reps of each then working its way down to 7,6 and so on till you get to 1.When choosing a weight go with light to moderate load and if possible go with 2 bells here.

Kettlebell 4 minute complex

The goal here is get through this full body complex withing 2.30-3 mins and then on the top of the 4th minute start the next round.I suggest going for 3-4 rounds.This is a great interval workout that is going to bring the heart rate up and down which is super for burning a lot more calories.Again,this is a full body workout which comprises of the following-Thrusters x 15,renegade row x 8/8,russian swing x 15 and finishing off with a core complex

When choosing a weight go with something moderate.Ideally a set of 14-16kg for men and 8-12kg for women is something that will work well.

Kettlebell circuit 

Another workout that is going to work full body.For this one you can go with 1 or 2 bells and no real need to use a clock.I suggest you to bounce from exercise to exercise and aiming for 2-3 full rounds is something that will push you.Everything is worked here from legs,bum,tummy,arms and shoulders!

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

The change in season can bring a shift towards a healthier lifestyle

With the change in weather can bring a change in mindset and perhaps even a change towards a healthier lifestyle for some.Bringing your exercise regime outdoors can see you reap huge benefits both physically and mentally.

During the winter months we spend enough time indoors so now is the time to change it up a little by getting outside while we have the relatively improved weather and longer brighter days.

Vitamin D

I have talked about the importance of getting your daily dose of vitamin D in the past.Over the last few weeks in Ireland we have been some glimpses of sun but sadly we just don’t get enough throughout the year. It is important to get out and get our dose of vitamin D whenever we can.It is good for overall health and strong and healthy bones, along with it being an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.Not only is getting outside in the sunshine good for boosting vitamin D levels but overall it’s great for clearing the head and can only encourage us to keep working on our mental fitness.

Early morning exercise

Over the past few weeks it’s nice to see the brighter mornings creep in and the sun starting to peak its head through around the 6am mark. Having a early morning routine to me is key and I feel starting your day with exercise is extremely beneficial,the most being it can set you up right for the day ahead.Sure, we all don’t have lots of time first thing in the morning. However like I always say about many health and fitness daily routines in this column is if it means something to you then you will make time for what’s important to you.The toughest part is of course getting out of bed early but once you’re out and moving it’s really not that bad at all.

Some benefits of an early morning session

  • Increase fat burn
  • Brain boosting/increased daily energy
  • Rev up metabolism
  • Can lead to better work quality and focus for remainder of day
  • Improves body clock and daily function pattern

Parks

Since starting this column I have talked you through different types of outdoor exercise activity ideas.One of the more popular options at this time of the year is to get some exercise done in the local park.You don’t need fancy equipment for workouts to be effective. Nowadays many parks have basic tools like pull-up and dip bars, making it even easier to put a workout together.Having something basic like a suspension trainer, jump rope or kettlebell is always handy for an outdoor session.The options are now endless from parks,trails,walks and so on.A brisk 5k run or even a nice long slow walk are all great ways you should be aiming to have in your weekly exercise regime throughout this time of the year.

Outdoor events

Health and fitness outdoor events are extremely popular nowadays.The options are endless from yoga clubs,running clubs,bootcamps to even some outdoor meditation classes.Group-based outdoor training can be fun, varied and a nice change from the clammy gym floor.The biggest positive from training in a group is the accountability factor and generally getting together with people who have similar interests.

Parkrun is a great way to start your weekend.Parkrun is a series of timed 5km runs held on Saturday mornings with more than 50 locations now hosting the event nationwide.My favorite is my local Marlay Park and it’s always great to see so many people attend every Saturday morning.They are open to all, free, and are safe and easy to take part in.

WellfestIreland largest health,fitness and wellness outdoor festival is back again this year and promises to deliver everything you need towards living a healthier lifestyle.

Airtricity race series -With the longer and brighter evenings, now is the time to get out for a run.If you are eyeing up the Dublin marathon in October, or something else in between, you should be taking advantage of the weather.The Airtricity race series is a nice way of building up the miles for the big day ahead later this year.

Change it up outside

Bringing something new, different or challenging into your outdoor exercise routine.Doing the same thing over and over again will eventually get boring and can only lead to burnout, fatigue or loss of interest.People would join their local gym in January and come the summer they have drifted away as doing the same thing over and over eventually became a chore.Bring something different this summer and try to keep it outdoors — anything from sea swimming, trail running,mountain biking, hiking,or even tag rugby

I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

The 5 most common workout excuses and how to overcome them

IN TODAY’S article I’ve jotted down the 5 most common excuses I come across over the last 10 years working on the gym floor and will give you many ways on how you can overcome these obstacles.

  • NO TIME

“I just haven’t got the time”

I hear this quite a lot and my answer to this is always the same-there is always time.We all have demanding days from work to family commitments and sure this can take up a large chunk of our day but I fully believe each and everyone of us can find at least 20 minutes 2 to 3 times a week to look after our health and fitness that bit more.

A lot of people when they think of working out possibly think they need at least a 1 hour window in their day to go to the gym and then to get a workout in.-Well you dont. If you are truly stuck for time all you need is 15-20 minutes to get a workout in.You dont need a gym,lots of equipment nor a full hour for an effective workout.Little wins and habits in the day all count too.Taking the stairs over the lift,cycling to work,doing a 15 minute home workout or even getting out for a 10 minute walk on your lunch break can all count here.

If its important to you then you will make it happen.If you do have a really busy week then my best advice is to plan and pencil in two or three 20 minute windows in your diary where you can get some training in. If you do find yourself stuck for time with limited space and workout equipment then go

TRY THESE 5 EXCELLENT 20 MINUTE FULL BODY WORKOUTS

  • NO ENERGY

“By the time I am finished work I am exhausted” 

Its pretty normal to feel tired after a busy few hours in the office.Hours of sitting down,looking at a screen and overall being in work mode can really take it out of us and for some of you the day isn’t half over yet with family duties on the horizon looking after the kids,the housework or even getting the dinners together.

A lot of the time the last thing some people want to do upon leaving the office then is go to a busy gym floor.I would always suggest a few things here to individuals like perhaps aiming to do something first thing in the morning instead or even on their lunch break (again this doesn’t have to be a whole 60 minute session) or even just biting the bullet and aiming to get something done as soon as you leave the office.A lot of the time its always the build up that is the worse part and once you do get over that initial hurdle and get moving into that warm up your already over the hardest part.

If you do feel already totally burnt out or stressed after a long day and you are planning on doing some exercise my advice here is to listen to the body and give the body what it needs.A walk,light job,some basic stretches, or even some yoga may be the better option over a high intensity interval workout.Below is a video of my top 5 stretches that you do try do on a daily basis if you do find yourself sitting down in the office for long periods of time

  • HATE THE GYM

“I just cant stand the gym”

It should never be a chore is what I always tell my clients.

Choose your training venue wisely in whatever avenue you do go down and make it something that you might actually take enjoyment out of.If you don’t like noisy crowded gyms then look elsewhere.Ireland is now full of personal training gyms, small gyms, clubs, studios, training academies and fit clubs.The options really now are endless and with the brighter evenings coming in getting outside into the open may even be the better choice for you.

Here are 5 ways to change up your fitness routine this summer

  • UNSURE ON WHAT TO DO

“I’ve no idea what I’m doing”

Walk into any busy gym floor and it wont take you long to see some  people lost when it comes to their workout. Dont worry-thats perfectly normal.

The right step for you is to get some advice and make the most of that time you do have to train.Any time I do put an article together here the goal is to try educate the reader as much as I can with regard to helping them with their training and lifestyle goals.

Perhaps you might need to seek help from a trainer or even look at attending a class so someone can guide you through the movements the right way.A sign of any good trainer is someone who is going to be patient guiding you through the appropriate steps for your training plan.My advice here is if you know you need a little extra help on technique, then go and source a trainer who knows how to help you. Find a coach who is particular about technique, has a good pedigree, and has a proven track record of getting results.

Here is a 60 minute basic workout that ticks all the right boxes

  • ALWAYS GET NOWHERE

“I have tried lots of things but always get nowhere”

“If you are not assessing then you are only guessing” is a quote I am always mentioning.There are a lot of reasons for getting nowhere in relation to your training goals — boredom, a lack of accountability, not knowing what to do, little to no progress, or purely just having little to no enjoyment with your new fitness regime.Find the right training path then asses and reassess your progress every 4-6 weeks.This is something I like to do with myself and my clients, and this could include a before and after photo, a bodyfat measurement or even a bench mark workout.I guarantee if you do look back on those six weeks you will have lots of wins in there which in turn will help you to ignite that fire again and get back on track to hit your goals.

I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.