Lifestyle
The Top 15 Christmas Gifts that Fit Every Budget in 2023
Buying fitness gifts can be tricky.
There are so many different options to choose from online and because of this, it can become somewhat overwhelming.
I will save your decision-making muscles some hassle and stress by describing some of the best fitness gifts you can buy for guys or girls.
Adrian McDonnell
December 17th, 2023
Training & Nutrition
Workout Nutrition - What to Eat Before, During & After a Workout
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Adrian McDonnell
December 10th, 2023
Nutrition
4 Proven Ways to Lose Fat Without Changing Your Diet
Having a hard time sticking to your diet? If you are, you’re not alone.
But here’s the truth. Dieting doesn’t have to suck and if you’re doing it right, it shouldn’t feel like it’s a diet. It should feel more like a lifestyle change.
Adrian McDonnell
Dec 3rd, 2023
Nutrition
9 “Healthy” Foods That Are Surprisingly Making You Fat
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods”
Adrian McDonnell
February 4th, 2024
Nutrition
5 “Unhealthy Foods” That Are Actually Good For You
A lot of people who enrol in my Online Coaching ask me some common questions including: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about most frequently which is why I’m writing this post.
Adrian McDonnell
January 28th, 2024
Training & Nutrition
My 4-Step Formula for Staying Lean Year Round
Getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually staying lean in the long-run. Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost. So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
Adrian McDonnell
January 21st, 2024
Nutrition
How to Lose Weight Without Counting Calories
“How do I calculate my calories?” “Does tracking your calories take long to do everyday?” I hear these questions regularly and truth be told, counting calories does take a small bit of additional work. Good news is, with the right strategy, you can lose weight without counting calories.
Adrian McDonnell
January 14th, 2024
Lifestyle
The Top 5 Reasons New Years Resolutions Fail (And How to Beat Them)
A lot of people who enrol in my Online Coaching ask me some common questions including: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about most frequently which is why I’m writing this post.
Adrian McDonnell
January 7th, 2024
Training & Nutrition
How to Lose Stubborn Bellyfat & Transform Your Body in 3 Hours a Week
Do you ever wish you could just lose the love handles and look a bit fitter and leaner so you feel more confident in yourself?
And drop some of that stubborn bodyfat so you like the way you look in the mirror?
Or do you simply just want to feel more confident in your clothes or even go on more dates?
But then the thought of following a strict diet turns you off?
However, it doesn’t have to be that way! In order for your health and fitness to win, your social life doesn’t have to lose.
Adrian McDonnell
December 31st, 2023
Training & Nutrition
6 Simple Ways to Stay in Shape without Sacrifice during the Holidays
Christmas time is approaching fast and is nearly upon us. If you’re the kind of person who wants to enjoy the holidays and not completely neglect your health and fitness, here are some useful tips that might help you:
Adrian McDonnell
December 24th, 2023
Lifestyle
The Top 15 Christmas Gifts that Fit Every Budget in 2023
Buying fitness gifts can be tricky.
There are so many different options to choose from online and because of this, it can become somewhat overwhelming.
I will save your decision-making muscles some hassle and stress by describing some of the best fitness gifts you can buy for guys or girls.
Adrian McDonnell
December 17th, 2023
Training & Nutrition
Workout Nutrition - What to Eat Before, During & After a Workout
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Adrian McDonnell
December 10th, 2023
Nutrition
4 Proven Ways to Lose Fat Without Changing Your Diet
Having a hard time sticking to your diet? If you are, you’re not alone.
But here’s the truth. Dieting doesn’t have to suck and if you’re doing it right, it shouldn’t feel like it’s a diet. It should feel more like a lifestyle change.
Adrian McDonnell
Dec 3rd, 2023
Food
Does it Really Matter What Time of Day we Eat?
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat?
Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Adrian McDonnell
November 19th, 2023
Training
How to Tone Up & Build Muscle without Looking Like a Bodybuilder
Building an aesthetic & athletic physique is an image many people seek.
However, not many people understand the specific strategies required to build that athletic frame.
If you were to search on Google you’d likely get a bodypart split such as chest, back, legs & shoulders.
This approach might work for bodybuilders, but for athletes, it’s different.
Adrian McDonnell
November 12th, 2023
Training, Nutrition & Lifestyle
7 Fundamental Habits that Generate 95% of All Fitness Results
“I feel so overwhelmed from Google, YouTube & Instagram so I don’t know what to do.”
This is a common challenge busy working professionals encounter.
It can be overwhelming if you’re reading one article that says carbohydrates are necessary before watching a video of someone demonising them!
So what should you do? Focus on these 7 fundamental principles.
Adrian McDonnell
Nov 5th, 2023
Lifestyle & Training
7 Key Differences between Online & In-Person PT
There’s no doubt that we live in a digital age where the internet has now changed literally every aspect of our life.
And the world of personal training, has not been left behind when it comes to the digital age.
And in this revolution has evolved the emergence of online and virtual training.
So – if you are considering hiring a coach, which one’s the best fit for you?
1:1 Online training or 1:1 In-person training?
Adrian McDonnell
October 29th, 2023
Training
3 (Scientifically Proven) Ways to Build Muscle
Are you still scrolling endlessly on Google Education trying to find the “best workout” program?
See there is no shortage of information meaning most people feel overwhelmed.
Which is why I’m gonna simplify everything you need to know about building muscle or toning up into these three fundamentals!
Adrian McDonnell
October 22nd, 2023
Nutrition & Lifestyle
3 Facts MyFitness Pal Doesn't Tell You About Calorie Counting
Three things you didn’t know about calorie counting that can impact the number of calories you consume on a daily basis.
These little-known facts are not included on the estimated calorie count you see on MyFitnessPal or on the back of your food packaging yet can have an influence on your overall results and progress.
Adrian McDonnell
Oct 15th, 2023
Lifestyle
8 Little Tricks To Burn More Calories Throughout the Day
To tone up and get leaner, having good eating habits and a structured workout routine are of most important.
If you want to burn additional calories, these are some extra tips you can implement to increase your metabolism throughout the day.
Adrian McDonnell
October 8th, 2023
Training
5 Things You Must Do to Build Muscle
Building muscle and strength is something everyone wants to do.
However, pursuing it is no easy feat which is why you need to use these 5 fundamental commandments to your advantage.
Otherwise, you run the risk of wasting your time and energy and not seeing any real progress.
Adrian McDonnell
October 1st, 2023
Nutrition & Lifestyle
Why You Binge Eat at the Weekend (And How to Stop)
Have you ever started a fitness program full of enthusiasm from the get go?
You believe that “whenever I do something, I do it right” and that you want to give it “100% from the get-go.”
As great and all as this enthusiasm is, usually around the three-week mark, temptation creeps in & we can no longer live up to the promises we told ourselves.
The result? Binge Eating
Adrian McDonnell
Sept 24th, 2023
Training
5 Reasons You're Not Getting Stronger
Getting stronger and building strength is no easy feat and is actually quite a difficult task.
That’s why it’s worth taking your time to make sure you’re doing it right.
Otherwise, you run the risk of wasting your time and energy, spinning your wheels and not seeing any real progress.
So, if you do want to make progress, avoid these 5 common mistakes.
Adrian McDonnell
September 17th, 2023
Nutrition
3 Ways to Stay Full in a Calorie Deficit
When it comes to losing weight & toning up, is there anything more frustrating than going to bed hungry?
Or trying to distract yourself but all you can think about is food?
Or have you ever really wanted to eat something but you have to use every ounce of your will power to stop you?
Adrian McDonnell
September 10th, 2023
Training
Cardio vs Weights: Which is Better for Fat Loss?
When it comes to losing weight, should you head to the treadmill or make gains in the weight room?
Cardio enthusiasts say you’ll burn fat by torching calories when you increase your heart rate.
Meat heads will say that excess fat is best shed by increasing muscle mass.
So which is best?
Adrian McDonnell
Sept 3rd, 2023
Training
How to Write Your Own Gym Program (Step by Step Guide)
Do you ever feel overwhelmed when trying to figure out what to do in the gym?
Do you do machines? Or free weights? Or the workout you saw on Instagram?
Do you train like a bodybuilder? Or a powerlifter? Or do Crossfit?
And what about cardio and running?
Adrian McDonnell
August 27th, 2023
Lifestyle
3 Reasons to Stop Hitting the F*ck it Button
“I’ll start on Monday.”
“I’ll do it after our vacation.”
Most of us come up with a number of worthy-feeling justifications for taking a “breather” from our health and fitness efforts.
But what if there were a way to keep making progress? Even during the busiest days, weeks and months?
Adrian McDonnell
August 20th, 2023
Nutrition, Training & Lifestyle
How to Lose Weight Without Rebounding
(No More Yo-Yo Dieting)
While losing weight can be a difficult thing to do, maintaining your weight loss can be even harder.
All too often, the challenge people have after losing weight is trying to keep it off.
However, with the right approach, it is absolutely possible to lose weight and not rebound.
And to end yo-yo dieting for once!
Adrian McDonnell
August 13th, 2023
Nutrition, Training & Lifestyle
7 Surprising Ways to Measure Progress Without Stepping on the Scale
Stepping on the scales often determines whether or not you’ve hit the milestones along your path to building a fitter, healthier & more athletic body.
The problem with this is we’re putting all our self-worth into the outcome.
That’s why it’s important to have other measurable forms of success because otherwise, you might be making progress you’re not even aware of.
Adrian McDonnell
August 6th, 2023
Training & Nutrition
How to Eat to Get a 6 Pack (Year Round)
Six pack abs. A toned, trim and sleek physique. A tight butt. That’s the image we all have in our head when we think of building the body of our dreams would be. But, have you ever wondered what it costs to achieve that “look?” What you have to do more of? And what you have to give up?
Adrian McDonnell
July 30th, 2023
Nutrition, Training & Lifestyle
7 Science Backed Ways to Get Faster Fitness Results (Do it This Way)
There’s so much noise nowadays on Google Education, Instagram Fitness and YouTube Tutorials that it’s easy to get overwhelmed with information overload! If you’re someone who feels this way and you don’t know where to possibly start,, I’m going to provide you with the fundamentals you need to focus on to get results as fast as possible.
Adrian McDonnell
July 23rd, 2023
Nutrition, Training & Lifestyle
3 Realistic Ways to Get in Shape Without Restrictive Dieting
Dieting sucks because we make it feel like an impossible task. But it doesn’t have to be that way. If you’re doing it right, it shouldn’t feel like a diet, rather a lifestyle lifestyle.
Adrian
July 16th, 2023
Training & Nutrition
How to Lose Bodyfat Without Losing Muscle
Losing weight and losing fat are not the same thing. If all you care about is losing weight, you could just sit in a sauna and sweat a lot. Did you lose weight? Yes. But did you lose fat? No!
Adrian
July 9th, 2023
Nutrition
How Many Calories Should You Eat to Lose Fat? (Get This Right)
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight. However, do those numbers still apply to a desk worker who sits down for 9 hours a day and doesn’t exercise at all and a healthcare worker who are on their feet for up to 12 hours a day and try go to the gym 3-4 a week on top of this?
Adrian
July 2nd, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Nutrition
How Eating More Can Help You Lose Weight
We've all been told before to lose weight we need to "move more and eat less." But what if the opposite were true? What if eating MORE food leads to increased fat loss?
Adrian
April 16th, 2023
Training & Lifestyle
How to Lose that Last Bit of Stubborn Fat (5 Tips)
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or simply want to look your best, I’m giving away the blueprint for FREE in today’s blog post!
Adrian
June 25th, 2023
Training & Lifestyle
Why Your Fitness Tracker is (Probably) Lying to You
Fitness watches have become a huge phenomenon nowadays. Having these watches can be great – especially if it encourages people to move more. However, how accurate are they for estimating the number of calories you have burned during a session?
Adrian
June 18th, 2023
Nutrition
9 “Healthy” Foods That Are Surprisingly Making You Fat
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods”
Adrian
June 11th, 2023
Training
Should women train differently to men?
The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Is this true?
Adrian
May 28th, 2023
Training & Nutrition
How to Lose that Last Bit of Stubborn Fat (5 Tips)
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or simply want to look your best, I’m giving away the blueprint for FREE in today’s blog post!
Adrian
June 25th, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Nutrition
How Eating More Can Help You Lose Weight
We've all been told before to lose weight we need to "move more and eat less." But what if the opposite were true? What if eating MORE food leads to increased fat loss?
Adrian
April 16th, 2023
Training
Are you Training or Working Out? How to Tell the Difference
Do you want to build muscle, lose bodyfat or just feel more comfortable in your clothes?
In order to do that, you think you
need to workout?
Wrong! You don’t need to workout; you need to train! There’s a huge difference.
Adrian
June 4th, 2023
Nutrition
9 “Healthy” Foods That Are Surprisingly Making You Fat
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods”
Adrian
June 11th, 2023
Training
Should women train differently to men?
The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Is this true?
Adrian
May 28th, 2023
Training, Nutrition & Lifestyle
The “Skinny Fat” Fix (3 Ways to Fix a “Skinny Fat” Body)
Being “skinny fat” in some ways can be more challenging than being slightly overweight because at least if you’re slightly overweight, you typically have more muscle you can fall back on when you lose it. If you’re “skinny fat” you don’t have a whole lot of muscle, yet you have some belly fat you want to get rid of. Here’s how to fix it:
Adrian
May 21st, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Training, Nutrition & Lifestyle
The “Skinny Fat” Solution (3 Causes of Being “Skinny Fat”)
It seems simple, when you’re overweight focus on
fat loss. When you’re underweight focus on building muscle. But what about when you’re between the two – also known as “skinny fat?”
Adrian
May 14th, 2023
Nutrition & Lifestyle
Travel Eating Guide: How to Eat Healthily at Restaurants While Travelling
As if eating healthy isn’t challenging enough as it is, adding travel to the mix can make it 10x more difficult! Whether this involves travelling with work, going on a trip or going to an airport, travel eating can be a big challenge which is why implementing these tools & tactics will massively help you make the best possible decisions!
Adrian
May 7th, 2023
Nutrition & Lifestyle
Why You're Constantly Craving Sugar (And 5 Ways to Overcome Sugar Cravings)
If you’re anything like me, you probably always get sugar cravings after dinner? Knowing this, it’s important to have some routines and rituals in place whenever you do get these cravings so you don’t overconsume calories and wake up feeling guilty the following day!
Adrian
April 30th, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Nutrition
How Eating More Can Help You Lose Weight
We've all been told before to lose weight we need to "move more and eat less." But what if the opposite were true? What if eating MORE food leads to increased fat loss?
Adrian
April 16th, 2023
Training, Nutrition & Lifestyle
How to Properly Use “Cheat Meals” to Lose Fat Faster (Do it This Way)
Cheat meals – the idea of scheduling meals that include indulging foods you normally wouldn’t have in your diet has been a concept popularised by bodybuilders and has been around for decades. Some people swear by it claiming there are health benefits to having a ‘cheat meal.’ Others claim it’s an excuse people make for themselves to eat junk food.
Adrian
April 9th, 2023
Training, Nutrition & Lifestyle
How Fasting Helps Me Stay Lean (Year Round)
Do you ever find it challenging to stay away from the night time treats we eat while watching television. I used to be the same way until I implemented this little-known, but highly effective form of fasting.
Adrian
April 2nd, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
(Get This Right)
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight. But is that always the case regardless of your job, activity levels & lifestyle?
Adrian
March 26th, 2023
Training, Nutrition & Lifestyle
5 Ways to Drop 5% Bodyfat in 12 Weeks & Look Great for Summer 2023
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or simply want to look your best, I’m giving away the blueprint for FREE in today’s blog post!
Adrian
March 19th, 2023
Training, Nutrition & Lifestyle
Should You Eat Back the Calories You Burn From Exercise?
With the rise in popularity of fitness trackers like FitBit, Polar, Garmin Apple Watches, the assumption is, the more calories you burn, the more calories you should eat – right?
Adrian
March 12th, 2023
Training
The Ancient Greek Secret of Building Muscle That Most People Don’t Know!
Are you aware of the little-known secret to building muscle the Greeks “discovered” long before social media ever existed! Read on to learn how you can build muscle too.
Adrian
March 5th, 2023
Training, Nutrition & Lifestyle
5 Ways To Lose Weight Working 40+ Hours A Week
Between the demands of long working hours, family and added stress, it’s easy to lose sight of your health. You work up to 10 hours a day (and sometimes more) and add to this commute time and you’re hardly left with any time for yourself.
You postpone prioritising yourself over everything and everyone else and now you’ve noticed you’ve packed on some unwanted pounds.
Adrian
February 19th, 2023
Nutrition
5 “Unhealthy Foods” That Are Actually Good For You
I always get asked: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about which is why I’m writing this post. Here are five “unhealthy foods” according to the media, that can actually benefit you.
Adrian
February 12, 2023
Training
Training & Nutrition
How to Gain Muscle without Gaining Fat
Most people who want to build muscle set themselves up for failure straight away by eating like a horse! However, with the right strategy you can in fact build muscle and ensure you have minimal fat gain to go alongside it.
Adrian
February 26th, 2023
Training
My 4-step Formula for Staying Lean Year Round
Getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually staying lean in the long-run.
Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost.
So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
Adrian
February 5th, 2023
Training
5 Ways To Lose Weight Working 40+ Hours A Week
Between the demands of long working hours, family and added stress, it’s easy to lose sight of your health. You work up to 10 hours a day (and sometimes more) and add to this commute time and you’re hardly left with any time for yourself.
You postpone prioritising yourself over everything and everyone else and now you’ve noticed you’ve packed on some unwanted pounds.
Adrian
February 19th, 2023
Nutrition
5 “Unhealthy Foods” That Are Actually Good For You
I always get asked: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about which is why I’m writing this post. Here are five “unhealthy foods” according to the media, that can actually benefit you.
Adrian
February 12, 2023
Training
How to Gain Muscle without Gaining Fat
Most people who want to build muscle set themselves up for failure straight away by eating like a horse!This is usually followed by a
tough cut when you start to feel uncomfortable because your
bodyfat percentage went up way too high.However,
with the right strategy you can in fact build muscle and ensure you have minimal fat gain to go alongside it.
Adrian
February 19th, 2023
Training
My 4-step Formula for Staying Lean Year Round
Getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually staying lean in the long-run.
Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost.
So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
Adrian
February 5th, 2023
Training
How to Build a Home Gym for Less than €100
Ever since March 2020 at the start of the pandemic, home gyms experienced unprecedented growth. I (unintentionally) hopped on the bandwagon and it was one of the best financial decisions I made in 2020. In this blog post, I'll provide you with some of the best pieces of equipment you can invest in to give you ‘full bang for your buck'.
Adrian
January 29th, 2023
Nutrition
9 Foods to Eat When You Want to Lose Fat
When it comes to losing weight & shedding stubborn bodyfat, is there anything more frustrating than going to bed hungry? Or have you ever really wanted to eat something but you had to use every ounce of your
will power to stop you? Luckily,
with the help of these 9 foods below, I have found that anytime I’ve been trying to get leaner, these have helped tremendously.
Adrian
January 15th, 2023
Lifestyle
The Top 5 Reasons New Years Resolutions Fail (And How to Beat Them)
Another new year is here, which means that right now, millions of people are chasing after new diet and fitness goals. I hate to be a buzz-kill, but did you know that 88% of New Year’s Resolutions end in failure? How can such a positive idea backfire so regularly? The problem isn't lack of effort or desire. It's that most people's New Year's resolutions are unrealistic to begin with.
Adrian
January 8th, 2023
Training & Nutrition
How to Lose Stubborn Bellyfat & Transform Your Body in 3 Hours a Week
May 20th 2013 – a day I’ll never forget.
No this wasn’t the date I started college. Nor was it the day of a big family or social event. The 20th of May 2013 was the date I stepped foot into the gym for the first ever time and subsequently made a
permanent lifestyle changewhich transformed me from the inside out(I know it’s weird that I remember the date!).
Adrian
January 1st, 2023
Lifestyle
Top 15 Fitness Gifts (That Fit Every Budget) for Christmas 2022
Buying fitness gifts can be tricky. There are so many different options to choose from online and because of this, it can become somewhat overwhelming. I will save your decision-making muscles some hassle and stress by describing some of the best fitness gifts you can buy for guys or girls.
Adrian
December 11th, 2022
Lifestyle
How to Avoid Winter Weight Gain (And Why it Happens)
We’re all aware of how eating too much or moving too little can cause us to gain weight. But why does nobody talk about the impact the weather has on our weight loss? The combination of bad weather and shorter daylight hours definitely can contribute to winter weight gain. Knowing this to be true, we can either accept it or do something about it.
Adrian
November 27th, 2022
Training & Nutrition
My 4-Step Formula for Staying Lean Year Round
etting leaner and toning up is a challenging task. It can put a lot of stress on our bodies and mentally, it’s draining. But getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually keeping weight off and staying lean in the long-run.
Adrian
November 20th, 2022
Nutrition
How to Lose Weight Without Counting Calories
“How do I calculate my calories?” “Do I need to input my foods everyday into MyFitnessPal?” “Does tracking your calories take long to do everyday?”
I hear these questions regularly and truth be told, counting calories does take a small bit of additional work.
Adrian
November 13th, 2022
Nutrition
Workout Nutrition – What to Eat Before, During and After Exercising
Adrian
November 6th, 2022
Training & Nutrition
4 Proven Ways to Lose Fat Without Changing Your Diet
Having a hard time sticking to your diet? If you are, you’re not alone. Dieting sucks because we make it feel like an impossible task. We do things like:
- Not eating any or very few carbs.
- Skipping breakfast for a coffee and starving ourselves until lunch time.
- Force feeding ourselves meals and foods we don’t enjoy.
Adrian
October 30th, 2022
Nutrition
Nutrient Timing - Does it Really Matter When You Eat?
We all have an idea of what to eat when it comes to looking, feeling and performing better. But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance? Let’s take a closer look and find out! In this blog post, I’m going to:
Adrian
October 23rd, 2022
Nutrition
3 Facts MyFitnessPal Doesn’t Tell You About Calorie Counting
When it comes to losing weight, toning up or gaining muscle, some universal principles. -if you want to lose weight and tone up, eat in a calorie deficit. if you want to build muscle and add some size eat in a calorie surplus.
Adrian
October 16th, 2022
Training & Nutrition
8 Tricks to Burn More Calories
To tone up and get leaner, having good eating habits and a structured workout routine are of most important. If you want to burn additional calories, these are some extra tips you can implement to increase your metabolism throughout the day.
Adrian
October 9th, 2022
Training & Nutrition
How to Look Ripped Like an Athlete Without Being One
Building an aesthetic & athletic physique is an image many people seek. However, not many people understand the specific strategies required to build that athletic frame. If you were to search on Google you’d likely get a bodypart split such as chest, back, legs & shoulders. This approach might work for bodybuilders, but for athletes, it’s different.
Adrian
October 2nd, 2022
Training & Nutrition
7 Fundamental Habits that Generate 95% of All Fitness Results
“I feel so overwhelmed from Google, YouTube & Instagram so I don’t know what to do.” This is a common challenge busy working professionals encounter. It can be overwhelming if you’re reading one article that says carbohydrates are necessary before watching a video of someone demonising them! So what should you do? Focus on these 7 fundamental principles.
Adrian
September 25th, 2022
Training & Nutrition
8 Tricks to Burn More Calories
To tone up and get leaner, having good eating habits and a structured workout routine are of most important. If you want to burn additional calories, these are some extra tips you can implement to increase your metabolism throughout the day.
Adrian
August 28th, 2022
Training & Nutrition
7 Key Differences Between Online & In-Person Personal Training –
There’s no doubt that we live in a digital age where the internet has now changed literally every aspect of our life. And the world of personal training, has not been left behind when it comes to the digital age. And in this revolution has evolved the emergence of online and virtual training. So – if you are considering hiring a coach, which one’s the best fit for you? 1:1 Online training or 1:1 In-person training?
Adrian
September 18th, 2022
Training & Nutrition
3 (Scientifically Proven) Ways to Build Muscle
Are you still scrolling endlessly on Google Education trying to find the “best workout” program? See there is no shortage of information meaning most people feel overwhelmed. Which is why I’m gonna simplify everything you need to know about building muscle or toning up into these three fundamentals!
Adrian
September 11th, 2022
Training, Nutrition & Lifestyle
How to Burn Bodyfat, Lose Weight & Tone Up Without Restrictive Dieting
Looking to lose weight & feel more confident in your clothes? But you don't want to be a hermit or sacrifice your social life? Despite what the internet tells you, it's possible to do both.
Adrian
September 4th, 2022
Training
5 Commandments for Building Muscle and Strength
Building muscle and strength is something everyone wants to do. However, pursuing it is no easy feat which is why you need to use these 5 fundamental commandments to your advantage. Otherwise, you run the risk of wasting your time and energy and not seeing any real progress.
Adrian
August 21st, 2022
Nutrition
Why You Binge Eat at the Weekend (And How to Stop)
Have you ever started a fitness program full of enthusiasm from the get go? You believe that “whenever I do something, I do it right” and that you want to give it “100% from the get-go.” As great and all as this enthusiasm is, usually around the three-week mark, temptation creeps in & we can no longer live up to the promises we told ourselves. The result? Binge Eating
Adrian
August 14th, 2022
Training & Nutrition
5 Reasons You’re Not Getting Stronger
Getting stronger and building strength is no easy feat and is actually quite a difficult task. That’s why it’s worth taking your time to make sure you’re doing it right. Otherwise, you run the risk of wasting your time and energy, spinning your wheels and not seeing any real progress. So, if you do want to make progress, avoid these 5 common mistakes.
Adrian
August 7th, 2022
Nutrition
3 Ways to Stay Full in a Calorie Deficit (Make it Easier)
When it comes to losing weight & toning up, is there anything more frustrating than going to bed hungry? Or trying to distract yourself but all you can think about is food? Or have you ever really wanted to eat something but you have to use every ounce of your will power to stop you?
Adrian
July 31st, 2022
Training & Nutrition
Cardio vs Weights: Which is Better for Fat Loss? (May Cause Controversary)
When it comes to losing weight, should you head to the treadmill or make gains in the weight room? Cardio enthusiasts say you’ll burn fat by torching calories when you increase your heart rate. Meat heads will say that excess fat is best shed by increasing muscle mass. So which is best?
Adrian
July 24th, 2022
Training & Nutrition
How I Lost 16lbs in 16 Days
(And Kept it Off One Year Later)
Just over one year ago, I did my second ever photoshoot. I lost 16lbs in 16 days but most importantly, one year on I have managed to keep it off. In this blog post I will explain how I trained and ate to get to my leanest ever physique.
Adrian
July 17th, 2022
Training & Nutrition
How to Write Your Own Gym Program (Step-By-Step Guide)
Do you ever feel overwhelmed when trying to figure out what to do in the gym? Do you do machines? Or free weights? Or the workout you saw on Instagram?
Do you train like a bodybuilding? Or a powerlifter? Or do Crossfit? And what about cardio and running?
Adrian
July 10th, 2022
Training & Nutrition
Why Pressing the F*CK IT Button is Ruining Your Health and Fitness
“I’ll start on Monday.” “I’ll do it after our vacation.” Most of us come up with a number of worthy-feeling
justifications for taking a “breather” from our health and fitness efforts. But what if there were a way to keep making progress? Even during the busiest days, weeks and months?
Adrian
July 3rd, 2022
Training & Nutrition
How to Lose Weight Without Rebounding (End Yo-Yo Dieting For Good)
While losing weight can be a difficult thing to do, maintaining your weight loss can be even harder. All too often, the challenge people have after losing weight is trying to keep it off. However, with the right approach, it is absolutely possible to lose weight and not rebound. And to end yo-yo dieting for once!
Adrian
June 26th, 2022
Training & Nutrition
7 Surprising Ways to Measure Progress without Stepping on the Scale
Stepping on the scales often determines whether or not you’ve hit the milestones along your path to building a fitter, healthier & more athletic body. The problem with this is we’re putting all our self-worth into the outcome. That’s why it’s important to have other measurable forms of success because otherwise, you might be making progress you’re not even aware of.
Adrian
June 19th, 2022
Training & Nutrition
7 Surprising Ways to Measure Progress without Stepping on the Scale
Stepping on the scales often determines whether or not you’ve hit the milestones along your path to building a fitter, healthier & more athletic body. The problem with this is we’re putting all our self-worth into the outcome. That’s why it’s important to have other measurable forms of success because otherwise, you might be making progress you’re not even aware of.
Adrian
June 19th, 2022
Training & Nutrition
How To Eat for a Six Pack (Year Round)
Six pack abs. A toned, trim and sleek physique. A tight butt. That’s the image we all have in our head when we think of building the body of our dreams would be. But, have you ever wondered what it costs to achieve that “look?” What you have to do more of? And what you have to give up?
Adrian
June 12th, 2022
Training & Nutrition
7 Science Backed Ways to Get Faster Fitness Results
There’s so much noise nowadays on Google Education, Instagram Fitness and YouTube Tutorials that it’s easy to get distracted and caught in what truly matters most! If you’re someone who feels overwhelmed at times because of information overload and don’t know where to possibly start or what to focus on, I’m going to provide you with the fundamentals you need to focus on to get results as fast as possible.
Adrian
June 5th, 2022
Training & Nutrition
3 Realistic Ways to Get in Shape Without Restrictive Dieting:
Having a hard time sticking to your diet? If you are, you’re not alone. Dieting sucks because we make it feel like an impossible task. We do things like cutting carbs, skipping breakfast, eating foods we don’t enjoy & punishing ourselves whenever we treat ourselves. But it doesn’t have to be that way. If you’re doing it right, it shouldn’t feel like it’s a diet. It should feel more like a lifestyle.
Adrian
May 29th, 2022
Nutrition
How Fasting Helps Me Stay Lean Year Round
When it comes to burning bodyfat and building muscle, the biggest factor will always come down to eating the right number of calories for you and your body. However, we know all of this yet still find it challenging to stay away from the night time treats we eat while watching television. I used to be the same way until I implemented a little-known but highly effective form of fasting.
Adrian
May 22nd, 2022
Training
The Ancient Greek Secret of Building Muscle That Most People Don’t Know!
Are you aware of the little-known secret to building muscle the Greeks “hacked” over 2,500 years ago? The Greeks “discovered” this method 2,500 years ago that we use today - long before social media ever existed! Read on to learn how you can build muscle too.
Adrian
May 15th, 2022
Training & Nutrition
How to Lose Bodyfat Without Losing Muscle
Losing weight and losing fat are not the same thing. If all you care about is losing weight, you could just sit in a sauna and sweat a lot. Did you lose weight? Yes. But did you lose fat? No!
Adrian
May 8th, 2022
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
When it comes to burning bodyfat and building muscle, The biggest factor will always come down to eating the right number of calories for you to achieve your specific goals. The belief is that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight. But does that rule apply to everyone?
Adrian
May 1st, 2022
Training
Here's Why Your Fitness Tracker Is (Probably) Lying
Fitness watches have become a huge phenomenon nowadays. Having these watches can be great – especially if it encourages people to move more. However, how accurate are they for estimating the number of calories you have burned during a session?
Adrian
April 24th, 2022
Nutrition
9 "Healthy Foods" That are Surprisingly Causing You to Gain Weight
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods.”
Adrian
April 17th, 2022
Training
Working Out vs Training – Are you Working out or Training?
Do you want to improve your performance, build muscle, lose bodyfat or just feel more comfortable in your clothes? In order to do that, you think you need to workout. Wrong! You neeed to train!
Adrian
April 10th, 2022
Training
Hammer your Hammies - A Scientific Approach to Training your Hamstrings (Train Them This Way)
Anyone who plays any sport can probably recall a time tearing your hamstring. That sharp, darting pain that runs up the back of your leg that causes you to instantly stop! If you are on a mission to perform better in your sport or just get stronger, then it’s important to focus on hamstring training & to train them properly...
Adrian
April 3rd, 2022
Training & Nutrition
How to Drop 5% Bodyfat in 12 Weeks & Look Great for Summer
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or just want to look your best, I describe the blueprint in today’s blog post!
Adrian
March 27th, 2022
Lifestyle, Training & Nutrition
How to Lose Weight & Tone Up Without Restrictive Dieting
Do you ever wish you could just lose the love handles and look a bit fitter and leaner? But then the thought of following a strict diet turns you off? However, it doesn’t have to be that way...
Adrian
March 20th, 2022
Training
Should women train differently to men?
The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Is this true?
Adrian
March 13th, 2022
Nutrition
How Eating More Can Help You Lose Weight
We’ve all been told to lose weight we need to “move more and eat less.” But what if the opposite was true? What if eating MORE food leads to increased fat loss?
Adrian
February 20th, 2022
Nutrition
Why You’re Constantly Craving Sugar (And 5 Ways to Overcome Sugar Cravings)
If you’re anything like me, food is always on my mind! Sure, there’s a lot to appreciate about having our everyday meals but there’s just something about sugary foods that can make me lose self-control.
Adrian
March 6th, 2022
Nutrition
How to Eat Healthy & Stay in Shape While Travelling
As if eating healthy isn’t challenging enough as it is, adding travel to the mix can make it 10x more difficult! Do you ever feel the same way? Whether this involves travelling with work, going on a trip or going to an airport, travel eating can be a big challenge. But it doesn't have to be,,,,
Adrian
February 27th, 2022
Nutrition
How Eating More Can Help You Lose Weight
We’ve all been told to lose weight we need to “move more and eat less.” But what if the opposite was true? What if eating MORE food leads to increased fat loss?
Adrian
February 20th, 2022
Lifestyle & Nutrition
How to Properly Use Cheat Meals to Lose Fat Faster (Do it This Way)
"Cheat meals” – planned overindulging meals to help undo some of the effects of losing weight. Some people swear by them – others say it’s an excuse people use to eat more junk food. So which is it?
Adrian
February 13th, 2022
Lifestyle & Nutrition
How to Properly Use Cheat Meals to Lose Fat Faster (Do it This Way)
"Cheat meals” – planned overindulging meals to help undo some of the effects of losing weight. Some people swear by them – others say it’s an excuse people use to eat more junk food. So which is it?
Adrian
February 13th, 2022
Lifestyle & Training
How to Build a Home Gym for Less than €100
Have you ever considered building yourself a home gym? Investing in one has saved me time, money & significantly reduced my stress levels! Inside I describe how you can build one for less than €100...
Adrian
February 6th, 2022
Lifestyle, Training & Nutrition
4 Ways to Stay Shredded and Lean (Year Round)
Did you know, the most common challenge people have is not actually losing weight.
For many people, the bigger challenge is actually keeping the weight off. Inside today's blog post, I describe why you shouldn't follow a diet...
Adrian
January 30th, 2022
Lifestyle
The Top 15 Christmas Gifts that Fit Every Budget in 2023
Buying fitness gifts can be tricky.
There are so many different options to choose from online and because of this, it can become somewhat overwhelming.
I will save your decision-making muscles some hassle and stress by describing some of the best fitness gifts you can buy for guys or girls.
Adrian McDonnell
December 17th, 2023
Training & Nutrition
Workout Nutrition - What to Eat Before, During & After a Workout
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Adrian McDonnell
December 10th, 2023
Nutrition
4 Proven Ways to Lose Fat Without Changing Your Diet
Having a hard time sticking to your diet? If you are, you’re not alone.
But here’s the truth. Dieting doesn’t have to suck and if you’re doing it right, it shouldn’t feel like it’s a diet. It should feel more like a lifestyle change.
Adrian McDonnell
Dec 3rd, 2023
Nutrition
5 “Unhealthy Foods” That Are Actually Good For You
A lot of people who enrol in my Online Coaching ask me some common questions including: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about most frequently which is why I’m writing this post.
Adrian McDonnell
January 28th, 2024
Training & Nutrition
My 4-Step Formula for Staying Lean Year Round
Getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually staying lean in the long-run. Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost. So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
Adrian McDonnell
January 21st, 2024
Nutrition
How to Lose Weight Without Counting Calories
“How do I calculate my calories?” “Does tracking your calories take long to do everyday?” I hear these questions regularly and truth be told, counting calories does take a small bit of additional work. Good news is, with the right strategy, you can lose weight without counting calories.
Adrian McDonnell
January 14th, 2024
Lifestyle
The Top 5 Reasons New Years Resolutions Fail (And How to Beat Them)
A lot of people who enrol in my Online Coaching ask me some common questions including: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about most frequently which is why I’m writing this post.
Adrian McDonnell
January 7th, 2024
Training & Nutrition
How to Lose Stubborn Bellyfat & Transform Your Body in 3 Hours a Week
Do you ever wish you could just lose the love handles and look a bit fitter and leaner so you feel more confident in yourself?
And drop some of that stubborn bodyfat so you like the way you look in the mirror?
Or do you simply just want to feel more confident in your clothes or even go on more dates?
But then the thought of following a strict diet turns you off?
However, it doesn’t have to be that way! In order for your health and fitness to win, your social life doesn’t have to lose.
Adrian McDonnell
December 31st, 2023
Training & Nutrition
6 Simple Ways to Stay in Shape without Sacrifice during the Holidays
Christmas time is approaching fast and is nearly upon us. If you’re the kind of person who wants to enjoy the holidays and not completely neglect your health and fitness, here are some useful tips that might help you:
Adrian McDonnell
December 24th, 2023
Lifestyle
The Top 15 Christmas Gifts that Fit Every Budget in 2023
Buying fitness gifts can be tricky.
There are so many different options to choose from online and because of this, it can become somewhat overwhelming.
I will save your decision-making muscles some hassle and stress by describing some of the best fitness gifts you can buy for guys or girls.
Adrian McDonnell
December 17th, 2023
Training & Nutrition
Workout Nutrition - What to Eat Before, During & After a Workout
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Adrian McDonnell
December 10th, 2023
Nutrition
4 Proven Ways to Lose Fat Without Changing Your Diet
Having a hard time sticking to your diet? If you are, you’re not alone.
But here’s the truth. Dieting doesn’t have to suck and if you’re doing it right, it shouldn’t feel like it’s a diet. It should feel more like a lifestyle change.
Adrian McDonnell
Dec 3rd, 2023
Food
Does it Really Matter What Time of Day we Eat?
We all have an idea of what to eat when it comes to looking, feeling and performing better.
But, what about when you eat?
Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance?
Adrian McDonnell
November 19th, 2023
Training
How to Tone Up & Build Muscle without Looking Like a Bodybuilder
Building an aesthetic & athletic physique is an image many people seek.
However, not many people understand the specific strategies required to build that athletic frame.
If you were to search on Google you’d likely get a bodypart split such as chest, back, legs & shoulders.
This approach might work for bodybuilders, but for athletes, it’s different.
Adrian McDonnell
November 12th, 2023
Training, Nutrition & Lifestyle
7 Fundamental Habits that Generate 95% of All Fitness Results
“I feel so overwhelmed from Google, YouTube & Instagram so I don’t know what to do.”
This is a common challenge busy working professionals encounter.
It can be overwhelming if you’re reading one article that says carbohydrates are necessary before watching a video of someone demonising them!
So what should you do? Focus on these 7 fundamental principles.
Adrian McDonnell
Nov 5th, 2023
Lifestyle & Training
7 Key Differences between Online & In-Person PT
There’s no doubt that we live in a digital age where the internet has now changed literally every aspect of our life.
And the world of personal training, has not been left behind when it comes to the digital age.
And in this revolution has evolved the emergence of online and virtual training.
So – if you are considering hiring a coach, which one’s the best fit for you?
1:1 Online training or 1:1 In-person training?
Adrian McDonnell
October 29th, 2023
Training
3 (Scientifically Proven) Ways to Build Muscle
Are you still scrolling endlessly on Google Education trying to find the “best workout” program?
See there is no shortage of information meaning most people feel overwhelmed.
Which is why I’m gonna simplify everything you need to know about building muscle or toning up into these three fundamentals!
Adrian McDonnell
October 22nd, 2023
Nutrition & Lifestyle
3 Facts MyFitness Pal Doesn't Tell You About Calorie Counting
Three things you didn’t know about calorie counting that can impact the number of calories you consume on a daily basis.
These little-known facts are not included on the estimated calorie count you see on MyFitnessPal or on the back of your food packaging yet can have an influence on your overall results and progress.
Adrian McDonnell
Oct 15th, 2023
Lifestyle
8 Little Tricks To Burn More Calories Throughout the Day
To tone up and get leaner, having good eating habits and a structured workout routine are of most important.
If you want to burn additional calories, these are some extra tips you can implement to increase your metabolism throughout the day.
Adrian McDonnell
October 8th, 2023
Training
5 Things You Must Do to Build Muscle
Building muscle and strength is something everyone wants to do.
However, pursuing it is no easy feat which is why you need to use these 5 fundamental commandments to your advantage.
Otherwise, you run the risk of wasting your time and energy and not seeing any real progress.
Adrian McDonnell
October 1st, 2023
Nutrition & Lifestyle
Why You Binge Eat at the Weekend (And How to Stop)
Have you ever started a fitness program full of enthusiasm from the get go?
You believe that “whenever I do something, I do it right” and that you want to give it “100% from the get-go.”
As great and all as this enthusiasm is, usually around the three-week mark, temptation creeps in & we can no longer live up to the promises we told ourselves.
The result? Binge Eating
Adrian McDonnell
Sept 24th, 2023
Training
5 Reasons You're Not Getting Stronger
Getting stronger and building strength is no easy feat and is actually quite a difficult task.
That’s why it’s worth taking your time to make sure you’re doing it right.
Otherwise, you run the risk of wasting your time and energy, spinning your wheels and not seeing any real progress.
So, if you do want to make progress, avoid these 5 common mistakes.
Adrian McDonnell
September 17th, 2023
Nutrition
3 Ways to Stay Full in a Calorie Deficit
When it comes to losing weight & toning up, is there anything more frustrating than going to bed hungry?
Or trying to distract yourself but all you can think about is food?
Or have you ever really wanted to eat something but you have to use every ounce of your will power to stop you?
Adrian McDonnell
September 10th, 2023
Training
Cardio vs Weights: Which is Better for Fat Loss?
When it comes to losing weight, should you head to the treadmill or make gains in the weight room?
Cardio enthusiasts say you’ll burn fat by torching calories when you increase your heart rate.
Meat heads will say that excess fat is best shed by increasing muscle mass.
So which is best?
Adrian McDonnell
Sept 3rd, 2023
Training
How to Write Your Own Gym Program (Step by Step Guide)
Do you ever feel overwhelmed when trying to figure out what to do in the gym?
Do you do machines? Or free weights? Or the workout you saw on Instagram?
Do you train like a bodybuilder? Or a powerlifter? Or do Crossfit?
And what about cardio and running?
Adrian McDonnell
August 27th, 2023
Lifestyle
3 Reasons to Stop Hitting the F*ck it Button
“I’ll start on Monday.”
“I’ll do it after our vacation.”
Most of us come up with a number of worthy-feeling justifications for taking a “breather” from our health and fitness efforts.
But what if there were a way to keep making progress? Even during the busiest days, weeks and months?
Adrian McDonnell
August 20th, 2023
Nutrition, Training & Lifestyle
How to Lose Weight Without Rebounding
(No More Yo-Yo Dieting)
While losing weight can be a difficult thing to do, maintaining your weight loss can be even harder.
All too often, the challenge people have after losing weight is trying to keep it off.
However, with the right approach, it is absolutely possible to lose weight and not rebound.
And to end yo-yo dieting for once!
Adrian McDonnell
August 13th, 2023
Nutrition, Training & Lifestyle
7 Surprising Ways to Measure Progress Without Stepping on the Scale
Stepping on the scales often determines whether or not you’ve hit the milestones along your path to building a fitter, healthier & more athletic body.
The problem with this is we’re putting all our self-worth into the outcome.
That’s why it’s important to have other measurable forms of success because otherwise, you might be making progress you’re not even aware of.
Adrian McDonnell
August 6th, 2023
Training & Nutrition
How to Eat to Get a 6 Pack (Year Round)
Six pack abs. A toned, trim and sleek physique. A tight butt. That’s the image we all have in our head when we think of building the body of our dreams would be. But, have you ever wondered what it costs to achieve that “look?” What you have to do more of? And what you have to give up?
Adrian McDonnell
July 30th, 2023
Nutrition, Training & Lifestyle
7 Science Backed Ways to Get Faster Fitness Results (Do it This Way)
There’s so much noise nowadays on Google Education, Instagram Fitness and YouTube Tutorials that it’s easy to get overwhelmed with information overload! If you’re someone who feels this way and you don’t know where to possibly start,, I’m going to provide you with the fundamentals you need to focus on to get results as fast as possible.
Adrian McDonnell
July 23rd, 2023
Nutrition, Training & Lifestyle
3 Realistic Ways to Get in Shape Without Restrictive Dieting
Dieting sucks because we make it feel like an impossible task. But it doesn’t have to be that way. If you’re doing it right, it shouldn’t feel like a diet, rather a lifestyle lifestyle.
Adrian
July 16th, 2023
Training & Nutrition
How to Lose Bodyfat Without Losing Muscle
Losing weight and losing fat are not the same thing. If all you care about is losing weight, you could just sit in a sauna and sweat a lot. Did you lose weight? Yes. But did you lose fat? No!
Adrian
July 9th, 2023
Nutrition
How Many Calories Should You Eat to Lose Fat? (Get This Right)
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight. However, do those numbers still apply to a desk worker who sits down for 9 hours a day and doesn’t exercise at all and a healthcare worker who are on their feet for up to 12 hours a day and try go to the gym 3-4 a week on top of this?
Adrian
July 2nd, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Nutrition
How Eating More Can Help You Lose Weight
We've all been told before to lose weight we need to "move more and eat less." But what if the opposite were true? What if eating MORE food leads to increased fat loss?
Adrian
April 16th, 2023
Training & Lifestyle
How to Lose that Last Bit of Stubborn Fat (5 Tips)
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or simply want to look your best, I’m giving away the blueprint for FREE in today’s blog post!
Adrian
June 25th, 2023
Training & Lifestyle
Why Your Fitness Tracker is (Probably) Lying to You
Fitness watches have become a huge phenomenon nowadays. Having these watches can be great – especially if it encourages people to move more. However, how accurate are they for estimating the number of calories you have burned during a session?
Adrian
June 18th, 2023
Nutrition
9 “Healthy” Foods That Are Surprisingly Making You Fat
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods”
Adrian
June 11th, 2023
Training
Should women train differently to men?
The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Is this true?
Adrian
May 28th, 2023
Training & Nutrition
How to Lose that Last Bit of Stubborn Fat (5 Tips)
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or simply want to look your best, I’m giving away the blueprint for FREE in today’s blog post!
Adrian
June 25th, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Nutrition
How Eating More Can Help You Lose Weight
We've all been told before to lose weight we need to "move more and eat less." But what if the opposite were true? What if eating MORE food leads to increased fat loss?
Adrian
April 16th, 2023
Training
Are you Training or Working Out? How to Tell the Difference
Do you want to build muscle, lose bodyfat or just feel more comfortable in your clothes?
In order to do that, you think you
need to workout?
Wrong! You don’t need to workout; you need to train! There’s a huge difference.
Adrian
June 4th, 2023
Nutrition
9 “Healthy” Foods That Are Surprisingly Making You Fat
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods”
Adrian
June 11th, 2023
Training
Should women train differently to men?
The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Is this true?
Adrian
May 28th, 2023
Training, Nutrition & Lifestyle
The “Skinny Fat” Fix (3 Ways to Fix a “Skinny Fat” Body)
Being “skinny fat” in some ways can be more challenging than being slightly overweight because at least if you’re slightly overweight, you typically have more muscle you can fall back on when you lose it. If you’re “skinny fat” you don’t have a whole lot of muscle, yet you have some belly fat you want to get rid of. Here’s how to fix it:
Adrian
May 21st, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Training, Nutrition & Lifestyle
The “Skinny Fat” Solution (3 Causes of Being “Skinny Fat”)
It seems simple, when you’re overweight focus on
fat loss. When you’re underweight focus on building muscle. But what about when you’re between the two – also known as “skinny fat?”
Adrian
May 14th, 2023
Nutrition & Lifestyle
Travel Eating Guide: How to Eat Healthily at Restaurants While Travelling
As if eating healthy isn’t challenging enough as it is, adding travel to the mix can make it 10x more difficult! Whether this involves travelling with work, going on a trip or going to an airport, travel eating can be a big challenge which is why implementing these tools & tactics will massively help you make the best possible decisions!
Adrian
May 7th, 2023
Nutrition & Lifestyle
Why You're Constantly Craving Sugar (And 5 Ways to Overcome Sugar Cravings)
If you’re anything like me, you probably always get sugar cravings after dinner? Knowing this, it’s important to have some routines and rituals in place whenever you do get these cravings so you don’t overconsume calories and wake up feeling guilty the following day!
Adrian
April 30th, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.
Adrian
May 26th, 2023
Nutrition
How Eating More Can Help You Lose Weight
We've all been told before to lose weight we need to "move more and eat less." But what if the opposite were true? What if eating MORE food leads to increased fat loss?
Adrian
April 16th, 2023
Training, Nutrition & Lifestyle
How to Properly Use “Cheat Meals” to Lose Fat Faster (Do it This Way)
Cheat meals – the idea of scheduling meals that include indulging foods you normally wouldn’t have in your diet has been a concept popularised by bodybuilders and has been around for decades. Some people swear by it claiming there are health benefits to having a ‘cheat meal.’ Others claim it’s an excuse people make for themselves to eat junk food.
Adrian
April 9th, 2023
Training, Nutrition & Lifestyle
How Fasting Helps Me Stay Lean (Year Round)
Do you ever find it challenging to stay away from the night time treats we eat while watching television. I used to be the same way until I implemented this little-known, but highly effective form of fasting.
Adrian
April 2nd, 2023
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
(Get This Right)
You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight. But is that always the case regardless of your job, activity levels & lifestyle?
Adrian
March 26th, 2023
Training, Nutrition & Lifestyle
5 Ways to Drop 5% Bodyfat in 12 Weeks & Look Great for Summer 2023
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or simply want to look your best, I’m giving away the blueprint for FREE in today’s blog post!
Adrian
March 19th, 2023
Training, Nutrition & Lifestyle
Should You Eat Back the Calories You Burn From Exercise?
With the rise in popularity of fitness trackers like FitBit, Polar, Garmin Apple Watches, the assumption is, the more calories you burn, the more calories you should eat – right?
Adrian
March 12th, 2023
Training
The Ancient Greek Secret of Building Muscle That Most People Don’t Know!
Are you aware of the little-known secret to building muscle the Greeks “discovered” long before social media ever existed! Read on to learn how you can build muscle too.
Adrian
March 5th, 2023
Training, Nutrition & Lifestyle
5 Ways To Lose Weight Working 40+ Hours A Week
Between the demands of long working hours, family and added stress, it’s easy to lose sight of your health. You work up to 10 hours a day (and sometimes more) and add to this commute time and you’re hardly left with any time for yourself.
You postpone prioritising yourself over everything and everyone else and now you’ve noticed you’ve packed on some unwanted pounds.
Adrian
February 19th, 2023
Nutrition
5 “Unhealthy Foods” That Are Actually Good For You
I always get asked: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about which is why I’m writing this post. Here are five “unhealthy foods” according to the media, that can actually benefit you.
Adrian
February 12, 2023
Training
Training & Nutrition
How to Gain Muscle without Gaining Fat
Most people who want to build muscle set themselves up for failure straight away by eating like a horse! However, with the right strategy you can in fact build muscle and ensure you have minimal fat gain to go alongside it.
Adrian
February 26th, 2023
Training
My 4-step Formula for Staying Lean Year Round
Getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually staying lean in the long-run.
Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost.
So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
Adrian
February 5th, 2023
Training
5 Ways To Lose Weight Working 40+ Hours A Week
Between the demands of long working hours, family and added stress, it’s easy to lose sight of your health. You work up to 10 hours a day (and sometimes more) and add to this commute time and you’re hardly left with any time for yourself.
You postpone prioritising yourself over everything and everyone else and now you’ve noticed you’ve packed on some unwanted pounds.
Adrian
February 19th, 2023
Nutrition
5 “Unhealthy Foods” That Are Actually Good For You
I always get asked: “Is it ok to eat (insert food)? Often, it is these commonly branded “unhealthy” foods I get asked about which is why I’m writing this post. Here are five “unhealthy foods” according to the media, that can actually benefit you.
Adrian
February 12, 2023
Training
How to Gain Muscle without Gaining Fat
Most people who want to build muscle set themselves up for failure straight away by eating like a horse!This is usually followed by a
tough cut when you start to feel uncomfortable because your
bodyfat percentage went up way too high.However,
with the right strategy you can in fact build muscle and ensure you have minimal fat gain to go alongside it.
Adrian
February 19th, 2023
Training
My 4-step Formula for Staying Lean Year Round
Getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually staying lean in the long-run.
Why? Because after a period of consistent training or dieting, it’s common for people (myself included) to regain some, if not all the weight they lost.
So how do you make sure you beat the odds and be able to keep the weight off and stay lean in the long run?
Adrian
February 5th, 2023
Training
How to Build a Home Gym for Less than €100
Ever since March 2020 at the start of the pandemic, home gyms experienced unprecedented growth. I (unintentionally) hopped on the bandwagon and it was one of the best financial decisions I made in 2020. In this blog post, I'll provide you with some of the best pieces of equipment you can invest in to give you ‘full bang for your buck'.
Adrian
January 29th, 2023
Nutrition
9 Foods to Eat When You Want to Lose Fat
When it comes to losing weight & shedding stubborn bodyfat, is there anything more frustrating than going to bed hungry? Or have you ever really wanted to eat something but you had to use every ounce of your
will power to stop you? Luckily,
with the help of these 9 foods below, I have found that anytime I’ve been trying to get leaner, these have helped tremendously.
Adrian
January 15th, 2023
Lifestyle
The Top 5 Reasons New Years Resolutions Fail (And How to Beat Them)
Another new year is here, which means that right now, millions of people are chasing after new diet and fitness goals. I hate to be a buzz-kill, but did you know that 88% of New Year’s Resolutions end in failure? How can such a positive idea backfire so regularly? The problem isn't lack of effort or desire. It's that most people's New Year's resolutions are unrealistic to begin with.
Adrian
January 8th, 2023
Training & Nutrition
How to Lose Stubborn Bellyfat & Transform Your Body in 3 Hours a Week
May 20th 2013 – a day I’ll never forget.
No this wasn’t the date I started college. Nor was it the day of a big family or social event. The 20th of May 2013 was the date I stepped foot into the gym for the first ever time and subsequently made a
permanent lifestyle changewhich transformed me from the inside out(I know it’s weird that I remember the date!).
Adrian
January 1st, 2023
Lifestyle
Top 15 Fitness Gifts (That Fit Every Budget) for Christmas 2022
Buying fitness gifts can be tricky. There are so many different options to choose from online and because of this, it can become somewhat overwhelming. I will save your decision-making muscles some hassle and stress by describing some of the best fitness gifts you can buy for guys or girls.
Adrian
December 11th, 2022
Lifestyle
How to Avoid Winter Weight Gain (And Why it Happens)
We’re all aware of how eating too much or moving too little can cause us to gain weight. But why does nobody talk about the impact the weather has on our weight loss? The combination of bad weather and shorter daylight hours definitely can contribute to winter weight gain. Knowing this to be true, we can either accept it or do something about it.
Adrian
November 27th, 2022
Training & Nutrition
My 4-Step Formula for Staying Lean Year Round
etting leaner and toning up is a challenging task. It can put a lot of stress on our bodies and mentally, it’s draining. But getting leaner and losing weight itself is only half the battle – for many people, the bigger challenge is actually keeping weight off and staying lean in the long-run.
Adrian
November 20th, 2022
Nutrition
How to Lose Weight Without Counting Calories
“How do I calculate my calories?” “Do I need to input my foods everyday into MyFitnessPal?” “Does tracking your calories take long to do everyday?”
I hear these questions regularly and truth be told, counting calories does take a small bit of additional work.
Adrian
November 13th, 2022
Nutrition
Workout Nutrition – What to Eat Before, During and After Exercising
We all have an idea of what to eat when it comes to looking, feeling and performing better. But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance? Let’s take a closer look and find out!
Adrian
November 6th, 2022
Training & Nutrition
4 Proven Ways to Lose Fat Without Changing Your Diet
Having a hard time sticking to your diet? If you are, you’re not alone. Dieting sucks because we make it feel like an impossible task. We do things like:
- Not eating any or very few carbs.
- Skipping breakfast for a coffee and starving ourselves until lunch time.
- Force feeding ourselves meals and foods we don’t enjoy.
Adrian
October 30th, 2022
Nutrition
Nutrient Timing - Does it Really Matter When You Eat?
We all have an idea of what to eat when it comes to looking, feeling and performing better. But, what about when you eat? Does when you eat really matter? For losing weight? Toning up? Building muscle? Improving performance? Let’s take a closer look and find out! In this blog post, I’m going to:
Adrian
October 23rd, 2022
Nutrition
3 Facts MyFitnessPal Doesn’t Tell You About Calorie Counting
When it comes to losing weight, toning up or gaining muscle, some universal principles. -if you want to lose weight and tone up, eat in a calorie deficit. if you want to build muscle and add some size eat in a calorie surplus.
Adrian
October 16th, 2022
Training & Nutrition
8 Tricks to Burn More Calories
To tone up and get leaner, having good eating habits and a structured workout routine are of most important. If you want to burn additional calories, these are some extra tips you can implement to increase your metabolism throughout the day.
Adrian
October 9th, 2022
Training & Nutrition
How to Look Ripped Like an Athlete Without Being One
Building an aesthetic & athletic physique is an image many people seek. However, not many people understand the specific strategies required to build that athletic frame. If you were to search on Google you’d likely get a bodypart split such as chest, back, legs & shoulders. This approach might work for bodybuilders, but for athletes, it’s different.
Adrian
October 2nd, 2022
Training & Nutrition
7 Fundamental Habits that Generate 95% of All Fitness Results
“I feel so overwhelmed from Google, YouTube & Instagram so I don’t know what to do.” This is a common challenge busy working professionals encounter. It can be overwhelming if you’re reading one article that says carbohydrates are necessary before watching a video of someone demonising them! So what should you do? Focus on these 7 fundamental principles.
Adrian
September 25th, 2022
Training & Nutrition
8 Tricks to Burn More Calories
To tone up and get leaner, having good eating habits and a structured workout routine are of most important. If you want to burn additional calories, these are some extra tips you can implement to increase your metabolism throughout the day.
Adrian
August 28th, 2022
Training & Nutrition
7 Key Differences Between Online & In-Person Personal Training –
There’s no doubt that we live in a digital age where the internet has now changed literally every aspect of our life. And the world of personal training, has not been left behind when it comes to the digital age. And in this revolution has evolved the emergence of online and virtual training. So – if you are considering hiring a coach, which one’s the best fit for you? 1:1 Online training or 1:1 In-person training?
Adrian
September 18th, 2022
Training & Nutrition
3 (Scientifically Proven) Ways to Build Muscle
Are you still scrolling endlessly on Google Education trying to find the “best workout” program? See there is no shortage of information meaning most people feel overwhelmed. Which is why I’m gonna simplify everything you need to know about building muscle or toning up into these three fundamentals!
Adrian
September 11th, 2022
Training, Nutrition & Lifestyle
How to Burn Bodyfat, Lose Weight & Tone Up Without Restrictive Dieting
Looking to lose weight & feel more confident in your clothes? But you don't want to be a hermit or sacrifice your social life? Despite what the internet tells you, it's possible to do both.
Adrian
September 4th, 2022
Training
5 Commandments for Building Muscle and Strength
Building muscle and strength is something everyone wants to do. However, pursuing it is no easy feat which is why you need to use these 5 fundamental commandments to your advantage. Otherwise, you run the risk of wasting your time and energy and not seeing any real progress.
Adrian
August 21st, 2022
Nutrition
Why You Binge Eat at the Weekend (And How to Stop)
Have you ever started a fitness program full of enthusiasm from the get go? You believe that “whenever I do something, I do it right” and that you want to give it “100% from the get-go.” As great and all as this enthusiasm is, usually around the three-week mark, temptation creeps in & we can no longer live up to the promises we told ourselves. The result? Binge Eating
Adrian
August 14th, 2022
Training & Nutrition
5 Reasons You’re Not Getting Stronger
Getting stronger and building strength is no easy feat and is actually quite a difficult task. That’s why it’s worth taking your time to make sure you’re doing it right. Otherwise, you run the risk of wasting your time and energy, spinning your wheels and not seeing any real progress. So, if you do want to make progress, avoid these 5 common mistakes.
Adrian
August 7th, 2022
Nutrition
3 Ways to Stay Full in a Calorie Deficit (Make it Easier)
When it comes to losing weight & toning up, is there anything more frustrating than going to bed hungry? Or trying to distract yourself but all you can think about is food? Or have you ever really wanted to eat something but you have to use every ounce of your will power to stop you?
Adrian
July 31st, 2022
Training & Nutrition
Cardio vs Weights: Which is Better for Fat Loss? (May Cause Controversary)
When it comes to losing weight, should you head to the treadmill or make gains in the weight room? Cardio enthusiasts say you’ll burn fat by torching calories when you increase your heart rate. Meat heads will say that excess fat is best shed by increasing muscle mass. So which is best?
Adrian
July 24th, 2022
Training & Nutrition
How I Lost 16lbs in 16 Days
(And Kept it Off One Year Later)
Just over one year ago, I did my second ever photoshoot. I lost 16lbs in 16 days but most importantly, one year on I have managed to keep it off. In this blog post I will explain how I trained and ate to get to my leanest ever physique.
Adrian
July 17th, 2022
Training & Nutrition
How to Write Your Own Gym Program (Step-By-Step Guide)
Do you ever feel overwhelmed when trying to figure out what to do in the gym? Do you do machines? Or free weights? Or the workout you saw on Instagram?
Do you train like a bodybuilding? Or a powerlifter? Or do Crossfit? And what about cardio and running?
Adrian
July 10th, 2022
Training & Nutrition
Why Pressing the F*CK IT Button is Ruining Your Health and Fitness
“I’ll start on Monday.” “I’ll do it after our vacation.” Most of us come up with a number of worthy-feeling
justifications for taking a “breather” from our health and fitness efforts. But what if there were a way to keep making progress? Even during the busiest days, weeks and months?
Adrian
July 3rd, 2022
Training & Nutrition
How to Lose Weight Without Rebounding (End Yo-Yo Dieting For Good)
While losing weight can be a difficult thing to do, maintaining your weight loss can be even harder. All too often, the challenge people have after losing weight is trying to keep it off. However, with the right approach, it is absolutely possible to lose weight and not rebound. And to end yo-yo dieting for once!
Adrian
June 26th, 2022
Training & Nutrition
7 Surprising Ways to Measure Progress without Stepping on the Scale
Stepping on the scales often determines whether or not you’ve hit the milestones along your path to building a fitter, healthier & more athletic body. The problem with this is we’re putting all our self-worth into the outcome. That’s why it’s important to have other measurable forms of success because otherwise, you might be making progress you’re not even aware of.
Adrian
June 19th, 2022
Training & Nutrition
7 Surprising Ways to Measure Progress without Stepping on the Scale
Stepping on the scales often determines whether or not you’ve hit the milestones along your path to building a fitter, healthier & more athletic body. The problem with this is we’re putting all our self-worth into the outcome. That’s why it’s important to have other measurable forms of success because otherwise, you might be making progress you’re not even aware of.
Adrian
June 19th, 2022
Training & Nutrition
How To Eat for a Six Pack (Year Round)
Six pack abs. A toned, trim and sleek physique. A tight butt. That’s the image we all have in our head when we think of building the body of our dreams would be. But, have you ever wondered what it costs to achieve that “look?” What you have to do more of? And what you have to give up?
Adrian
June 12th, 2022
Training & Nutrition
7 Science Backed Ways to Get Faster Fitness Results
There’s so much noise nowadays on Google Education, Instagram Fitness and YouTube Tutorials that it’s easy to get distracted and caught in what truly matters most! If you’re someone who feels overwhelmed at times because of information overload and don’t know where to possibly start or what to focus on, I’m going to provide you with the fundamentals you need to focus on to get results as fast as possible.
Adrian
June 5th, 2022
Training & Nutrition
3 Realistic Ways to Get in Shape Without Restrictive Dieting:
Having a hard time sticking to your diet? If you are, you’re not alone. Dieting sucks because we make it feel like an impossible task. We do things like cutting carbs, skipping breakfast, eating foods we don’t enjoy & punishing ourselves whenever we treat ourselves. But it doesn’t have to be that way. If you’re doing it right, it shouldn’t feel like it’s a diet. It should feel more like a lifestyle.
Adrian
May 29th, 2022
Nutrition
How Fasting Helps Me Stay Lean Year Round
When it comes to burning bodyfat and building muscle, the biggest factor will always come down to eating the right number of calories for you and your body. However, we know all of this yet still find it challenging to stay away from the night time treats we eat while watching television. I used to be the same way until I implemented a little-known but highly effective form of fasting.
Adrian
May 22nd, 2022
Training
The Ancient Greek Secret of Building Muscle That Most People Don’t Know!
Are you aware of the little-known secret to building muscle the Greeks “hacked” over 2,500 years ago? The Greeks “discovered” this method 2,500 years ago that we use today - long before social media ever existed! Read on to learn how you can build muscle too.
Adrian
May 15th, 2022
Training & Nutrition
How to Lose Bodyfat Without Losing Muscle
Losing weight and losing fat are not the same thing. If all you care about is losing weight, you could just sit in a sauna and sweat a lot. Did you lose weight? Yes. But did you lose fat? No!
Adrian
May 8th, 2022
Nutrition
How Many Calories Should I Eat to Lose Fat and Build Muscle?
When it comes to burning bodyfat and building muscle, The biggest factor will always come down to eating the right number of calories for you to achieve your specific goals. The belief is that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight. But does that rule apply to everyone?
Adrian
May 1st, 2022
Training
Here's Why Your Fitness Tracker Is (Probably) Lying
Fitness watches have become a huge phenomenon nowadays. Having these watches can be great – especially if it encourages people to move more. However, how accurate are they for estimating the number of calories you have burned during a session?
Adrian
April 24th, 2022
Nutrition
9 "Healthy Foods" That are Surprisingly Causing You to Gain Weight
Isn’t it frustrating when you’re trying to lose weight yet you don’t see the scales shift? For many people, it’s not through lack of effort that they’re not losing weight. Rather, it’s down to lack of education. And often, at the heart of this is over-consuming these “healthy foods.”
Adrian
April 17th, 2022
Training
Working Out vs Training – Are you Working out or Training?
Do you want to improve your performance, build muscle, lose bodyfat or just feel more comfortable in your clothes? In order to do that, you think you need to workout. Wrong! You neeed to train!
Adrian
April 10th, 2022
Training
Hammer your Hammies - A Scientific Approach to Training your Hamstrings (Train Them This Way)
Anyone who plays any sport can probably recall a time tearing your hamstring. That sharp, darting pain that runs up the back of your leg that causes you to instantly stop! If you are on a mission to perform better in your sport or just get stronger, then it’s important to focus on hamstring training & to train them properly...
Adrian
April 3rd, 2022
Training & Nutrition
How to Drop 5% Bodyfat in 12 Weeks & Look Great for Summer
The summer months are fast approaching and are nearly upon us. If you have holidays booked and want to get your beach body ready or just want to look your best, I describe the blueprint in today’s blog post!
Adrian
March 27th, 2022
Lifestyle, Training & Nutrition
How to Lose Weight & Tone Up Without Restrictive Dieting
Do you ever wish you could just lose the love handles and look a bit fitter and leaner? But then the thought of following a strict diet turns you off? However, it doesn’t have to be that way...
Adrian
March 20th, 2022
Training
Should women train differently to men?
The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Is this true?
Adrian
March 13th, 2022
Nutrition
How Eating More Can Help You Lose Weight
We’ve all been told to lose weight we need to “move more and eat less.” But what if the opposite was true? What if eating MORE food leads to increased fat loss?
Adrian
February 20th, 2022
Nutrition
Why You’re Constantly Craving Sugar (And 5 Ways to Overcome Sugar Cravings)
If you’re anything like me, food is always on my mind! Sure, there’s a lot to appreciate about having our everyday meals but there’s just something about sugary foods that can make me lose self-control.
Adrian
March 6th, 2022
Nutrition
How to Eat Healthy & Stay in Shape While Travelling
As if eating healthy isn’t challenging enough as it is, adding travel to the mix can make it 10x more difficult! Do you ever feel the same way? Whether this involves travelling with work, going on a trip or going to an airport, travel eating can be a big challenge. But it doesn't have to be,,,,
Adrian
February 27th, 2022
Nutrition
How Eating More Can Help You Lose Weight
We’ve all been told to lose weight we need to “move more and eat less.” But what if the opposite was true? What if eating MORE food leads to increased fat loss?
Adrian
February 20th, 2022
Lifestyle & Nutrition
How to Properly Use Cheat Meals to Lose Fat Faster (Do it This Way)
"Cheat meals” – planned overindulging meals to help undo some of the effects of losing weight. Some people swear by them – others say it’s an excuse people use to eat more junk food. So which is it?
Adrian
February 13th, 2022
Lifestyle & Nutrition
How to Properly Use Cheat Meals to Lose Fat Faster (Do it This Way)
"Cheat meals” – planned overindulging meals to help undo some of the effects of losing weight. Some people swear by them – others say it’s an excuse people use to eat more junk food. So which is it?
Adrian
February 13th, 2022
Lifestyle & Training
How to Build a Home Gym for Less than €100
Have you ever considered building yourself a home gym? Investing in one has saved me time, money & significantly reduced my stress levels! Inside I describe how you can build one for less than €100...
Adrian
February 6th, 2022
Lifestyle, Training & Nutrition
4 Ways to Stay Shredded and Lean (Year Round)
Did you know, the most common challenge people have is not actually losing weight.
For many people, the bigger challenge is actually keeping the weight off. Inside today's blog post, I describe why you shouldn't follow a diet...
Adrian
January 30th, 2022
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