5 Fitness Truths You Need To Know in 2018!

New year, same you!! Hang on, shouldn’t it be new you??

This is a problem most of us face in the new year. Starting the year with the best intentions in the world, then you're back at work, the kids are at school, it’s baltic and pissing down ALL THE TIME (cheers Ireland!), there's a new Nextflix series that you MUST watch and next thing you know, it’s February and the only action your glutes got in the last month was getting up after accidentally sitting on the remote control. And suddenly you realize you are still the same you that you were in 2017.

It's this time of year when most of us sign up for a fancy new gym membership that you will more than likely not make use of. Or you’ll go get yourself some trendy activewear in the sales, now don’t get me wrong, you will look a solid ten out of ten in your new Lululemon’s but unless you actually face up to reality and take accountability for YOURSELF, you’re never going to achieve those goals you have made. YOU are reasonable for YOU, no one else is going to make you make those healthier food choices or break some real sweat 3-5 times a week, only YOU can do those things!!

So with all that said, let’s dive in with some fitness truths. The fitness industry is one of the fastest growing industries today and guess what, everyone is trying to sell you something, whether it be the latest pair of squat proof leggings, protein shake or fat burning supplement, I mean, even I’m trying to sell myself to you right now!! But this is the world we live in and as mental as it may seem sometimes, we are all influenced (good or bad) by the world of fitness we see online or in magazines. I myself love me a wee Insta story, it’s a great way to get the message across and let people into your life and get to know you, but at the same time you have to be aware that “Instalife” ain’t always real life.

So here are my top 5 REAL fitness truths for 2018…


  1. YOU ARE NOT A VICTIM - so many people are quick to make excuses or use the blame game to get out of a healthy lifestyle. “I have no time” is something I hear a lot, if you really want it, like REALLY want to change your life for the better you will make the time, even if that means 5am starts or 10pm sessions, GET IT DONE!

  2. THERE ARE NO QUICK FIXES - no magic pill, no cutting carbs, no ab belt that “zaps away fat” - you want it, you gotta put in the hard graft, simple.

  3. YOU’RE OVERWEIGHT BECAUSE YOU ATE AND DRANK TOO MUCH CRAP - we’re all guilty of it, sitting down to a cuppa and munching half a packet of biccies without realizing, you need to become more mindful of what you consume in a day, all those little dips into the sweetie jar, sugar in your coffees, pints of beer with the lads, all add up resulting in weight gain.

  4. AN EXPENSIVE DETOX WON’T GET YOU IN SHAPE - Oh aye you’ll lose a bit of water weight and your tummy may feel flatter but you won’t get that 6 pack you were hoping for at the end of those 7 days, you need to do some actual working out and properly fuel your body for those babies.

  5. EXERCISE, GOOD FOOD and SLEEP are all you need for a better lifestyle - enough said!


There you have it, now you know that taking control of your own life is entirely within your grasp, let’s have a look at the steps you can take to becoming the total ride you already know you are.

If you look back to point 5 above, those 3 things are the ONLY 3 things you really need to be concerned about if you want to -



Yes, there is yoga, pilates and mindfulness, all of which I am a big fan of and practice regularly, but I’m also mindful of the fact that last night you spent 2 hours scrolling through Instagram while polishing off those left over mince pies from Christmas thinking, “God, I wish I looked like that” or “What a life, why can’t I do that?” NEWS FLASH…. You CAN do those things and have the hot bod to go along with it. Too much social media can fry your brain, it can get a little depressing, one thing I tell clients is to always, ALWAYS be yourself, never compare yourself to others out there, always strive to be the best version of YOU, then suddenly you won’t look at the #fitfam and envy them, you’ll simply enjoy following them and seeing what they’re up to because you know that you work your ass off every day being you and there’s no better feeling than that.


Let’s be honest, exercise is so cool right now, or at least that’s what social media tells me and apparently my entire self worth is now based on likes by complete strangers, speaking of which, you can hit me up on Instagram here, (shameless plug) But it’s tempting, right? Get the new leggings, get the angle on point and get the likes, who wouldn’t want that?

Sarky comments aside, exercise has always been a rock in my life. As a 35-year-old lad, I didn’t grow up with social media, I went to the gym because I liked the way it made me look and feel. I didn't train just so I could post a picture of myself online in the hope I’d get 5,000 followers and a sponsorship from Gymshark, saying that I wouldn’t say no, Gymshark if you read this send stuff, my address is on my website!! But your happiness shouldn’t and DOESN’T depend on the number of likes or views you get from a picture, it depends solely on you being happy with yourself.

Exercise is the foundations of not only building a better body but a better mind also. Training helps me to build confidence, manage stress, perform better at work and in the bedroom (cheeky added bonus folks), it was key to helping me come back from crippling depression and, on a more shallow but totally honest note, look good so I could get a girlfriend. This is her Insta here, check her out, she's way funnier than me!! And I promise that you can have all this too if you work for it. Close down the laptop, stick on your runners and take just 45 minutes out of the whole TWENTY FOUR HOURS there are in a day, to attend a HIIT class and I guarantee you'll feel AMAZING after it! I've never done a workout I regret and neither will you.



Now, I’m not going to harp on about what you should and shouldn’t eat, because you already know the difference between what's healthy and what's not. Little FYI, if you are struggling for some tips/tricks or need some inspiration the WellFood blog has some great resources. But for those of you that are a little lost in the world of healthiness, I’m going to break it down real quick,

  • If it's in a packet, loaded with sugar, “low fat" (lolz!!) or you struggle to pronounce some of the ingredients - more than likely unhealthy

  • If it's, fresh, came from the ground, contains 5 or less ingredients or a recently killed animal - how could it not be good for you, right?

We're all guilty of overeating at some time or another but if your goal is to burn fat (which 99% of my clients do) YOU NEED TO BE IN A CALORIE DEFICIT… there's no two ways about it.

Put simply - FOOD = CALORIES. A calorie is a unit of energy. If you eat too much food and not expending any energy, you are literally telling your body to store that energy as fat.

So if you consume less calories than your body requires and are using more calories/energy for exercise then look at that… you start burning fat!! Science has got your back, love you science!!

Once you start exercising regularly, you'll notice that you become much more conscious of what you eat, simply because you start to see the difference in not only how you look, but how you feel and perform on a daily basis. Seriously guys, once you cut the crap and fuel your body with the good stuff you'll never look back!!


Sleep is the last of my three pillars.There's a whole bunch of stress hormones associated with a bad nights sleep and without getting all nerdy about the whole thing, those bad boys are proven to contribute to weight gain. Lack of sleep will also affect your recovery from training, meaning those muscles you're working ain't repairing properly, making you sore and achy and ain't nobody got time for that!!

Once you’ve upped your exercise game you'll find by the time the days out, you will want to go to bed and in doing so, curb those appetite pangs and repair those muscles raring to go again the next day.

So how can HIIT classes help you get a beach body?

For the past ten years, I lived in Sydney, Australia. In 2011 I became a personal trainer and that same year I started working with Dangerously Fit as a HIIT Trainer on Bondi Beach (and yes, it was as class as it sounds!!) Once I started training HIIT classes I was obsessed, there was something different about the classes -

  1. People were getting real results and fast

  2. People were loving the social element of the class and encouraging each other.

  3. People were hooked

High Intensity Interval Training, commonly known as HIIT, is scientifically proven to boost your metabolism, improve endurance and increase cardiac health. Get you, science, you legend!

The best thing about HIIT is that you go at your own pace. What is high intensity for you might be a warm up for a fit person but it’s not about competing, it’s about CONSISTENTLY getting out there and GIVING IT YOUR ABSOLUTE ALL for those 45 minutes you're on the pitch.

An average class at Bondi Beach Bodies is broken down into 4 parts.

  1. A dynamic warm up, we move around to activate the muscles. ( 5 mins )

  2. A strength session using weights, body weight, kettle bells etc. ( 20 mins )

  3. A short cardio session, running, mountain climbers, burpees etc. ( 10 mins )

  4. A cool down, stretches based on sports recovery, yoga poses and pilates ( 5 mins )

"original post listed in www.wellfest.ie"

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