Saturday, 15 February 2014

The Crucifix Crunch - Belfast Personal Trainer and Bootcamp workouts

 The Crucifix crunch is a play on the standard situp with additional elements to add an extra dimension and additional function to that movement...


The crucifix crunch combines 3 elements.
1. The Situp
2. Improved Posture
3. Rotation
you can add further elements to this, ie, you could have a small weight in each hand in the form of cables at a gym or the use of kettle bells etc, this then presents a 4th element of resistance into the mix...

Watch the video to see what i mean... I value your feedback so do give it..

 






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Alt leg dynamic Plyometric Pressups - Belfast Bootcamping / Personal Training

So, a bit of a mouthful by name but don't let that put you off, if ever there were a compound exercise guaranteed to tire you more than dunlop, then this is it...




I will give a quick descriptive then simply watch the video and duplicate the move... (I laid awake last night trying to think of something new then had a eurika moments befor my alarm went off to get up!)

1. Start in the standard pressup position (Pressing all the way though the movements)
2. Move your feet forwards until at the shoulder press
3. Raise one leg off the ground and swap legs when you complete each rep
4. When you swap legs drive your body upwards leaving the ground.
5. Continue until failure
6. Rest for 1 minute and repeat

Watch the video here....





Demand more from your Personal Trainer !

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Tube Shoulder Raise - Belfast Bootcamp / Personal Fitness Instruction

By increasing the integrity of your shoulders the performance in many sporting events.
Not only that but your body regains some balance, you enjoy improved posture and gait all thanks to the kinetic chain, ie, encouraging your body to run as one entity as opposed to a collection of parts.



This is a basic movement and there will be complex variations in due course.

Watch the video


Demand more from your Personal Trainer !





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Tube Shoulder Press - Belfast Bootcamping / Personal Trainer

To exert a foce above yourself may not seem the most ideal thing in your world however think of when you last had to put something on a shelf (Or remove it for that matter), if the weight took you by suprise then by building the strength and resilience of your shoulder muscles you will enhance the body's functional range of motion, making that action easier.


Take a look at the video, get the kit and duplicate the exercise, this is a very basic movement to get you going and will become more complex in due course.


Watch the video


Demand more from your Personal Trainer !






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Tube Reverse Fly's - Belfast Bootcamping / Personal Training

A great exercise to train the middle back muscles in a way that can be difficult to achieve without the tubes (When in a home environment).

The tubes make this a relatively safe exercise and you will feel a burning sensation in your middle back and notably in your shoulders too.

This is a great exercise to pull your body back a little....

Watch the Video


Demand more from your Personal Trainer !






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Tube Upright Row - Belfast Bootcamping 1 to 1 Personal Training

 Have a go of this workout by following the instructions in the video, the exercise is great for working the upper back muscles, why would you want to do that though?

The shoulders, back and most other muscles that you dont see in the mirror or on the beach tend to be left out of the everyday routines that people may do at home, purely because you cant see them.

The benefits of working these muscles are improved posture and improved muscular balance by simply pulling the shoulders back a little.

Watch the video


Demand more from your Personal Trainer !






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Tube Bicep Curls - Belfast Bootcamping / Personal Training

  We all know and love the biceps don't we... well what an easy way to get them working, an exercise that you can do while just standing pretty much anywhere... post office queue or waiting at the checkout etc... ideally though try doing it at home
Watch the Video




Demand more from your Personal Trainer !

By; Mark McIntyre
www.mdmcintyre.co.uk
PositivelyConfident Belfast Helathier Lifestyle Coaching
1onOne Personal Training Northern Ireland
Belfast Bootcamping outdoor group fitness




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Squats with Belfast Bootcamping and Personal Training

The Squat


This is maybe the most straightforward compound movement that anyone can do, however it's also one of the moveements that many people get wrong, the correction takes approx. 5 seconds and makes a world of difference, the entire instruction takes but a moment.

All you need to do to carry out a well postured squat;

1. Stand up with feet shoulder width apart
2. Arms up and parallel to the ground, one hand on top of the other
3. bend your knees as though you are going to sit down
4. stop when your knees are bent 90 degrees
5. Straighten your legs

If your heels leave the gounds then the quick tip is simple ;

Raise your big toe off the ground, this ensures your weights remains on your heels and your body miraculousy in most cases adopts the correct posture for this movement.


Simply repeat the whole process a set number of times, the dynamics of the exercise can be changed by varying the speed of the movement, adding weight and adjusting other factors which we will go into, what i will say is try doing it with your eyes closed and notice how yuor body attempts to restrict your freedom of movement.

Enjoy and happy exercising

Mark McIntyre
The Personal Trainer - Book me via the website below...






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Lunge and Rotation - Belfast Bootcamping group fitness classes

The lunge and rotation exercise is a fantastic sports conditioning exercise that requires the sports person to suddenly stop while twisting around to then potentially deliver some degree of power through the arms, so think, racquet sports in particular where this pattern is repeated for pretty much every hit with more demand demand being placed on application of power via rotational forces as the volley continues.

Stop starting is key in many other sports too.

So, the exercise


Also, keep yourself updated on Helen's progress here...






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Basic Lunge - Belfast Bootcamp outdoor fitness instruction

The Lunge is a very basic movement however, it is really important to get it right. It defies belief that in gyms in particular lots of people get this basic wrong, the biggest error is in either not bending the knee of the trailing leg (The one at the back) or driving the bent knee into the ground... both errors can lead to injury.



Watch the video for the best way to do it


This is always a good exercise to practice to increase your basic stability, this exercise can be readily progressed onto more challenging movement patterns, however, getting it right form here forms the basis of the 'sexier' exercises.

Also, keep yourself updated on Helen's progress here...






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Cycling Abdominals - Belfast Bootcamping / Personal Training

Welcome to the Cycling exercise, this exercise is ideal for those who need to work in a cardiovascular and challenging way without too much impact, now as this is zero impact it is a great little workout for anyone.


Watch the video and follow, all you need is enough room on the floor to lie down and about 1 minute to practice, once you have done that then feel free to do it in the fresh food section of Tesco's
(If you do then send in a photo of you doing it)

The Video


How did that feel then? do remember to keep your head back when raising your shoulders of the ground.. increase the intensity on the abs by raising your shoulders up higher and / or moving your legs faster..

I hope you enjoyed your workout today.




Have a fantastic workout and book me for 'in person' Personal Training or coaching online.




Adductor and Quad Squats - Belfast Bootcamp group fitness Personal Training

This exercise combines the basic squat movement with the adductor, by alternating between the two positions you excite more of the musculature around the legs.

Watch the video and follow it to feel for yourself just how it works for you.

Press Play


So, with a little more progression we can start achieving more from your workout, hitting more areas of the body... it's all about working out smarter!

Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Also, keep yourself updated on Helen's progress here...


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Hamstring Stretch with Belfast Bootcamp with bootcamping

Hamstring Stretch

The stretch performed here is a maintenance stretch only, that's to say that it only services to help you retain the range of movement that you had prior to doing the exercise, you may enjoy some extended range of movement for a limited time afterwards though.


Simply follow the video and the commentary...




Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Also, keep yourself updated on Helen's progress here...
 



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Adductor Squats - with Belfast Bootcamping and 1onOne Personal Training

Adductor Squats

The Adductor squat  can be done in two main ways, static or more dynamic... why not cover both?

The first involves starting in a normal squat position (see the teach on squats here)
The difference here is that you have your toes pointed outward with your knees following suit.

In the more dynamic version you adopt the same stance, however in this version you move your feet away from each other then back together again, squatting between small movements of the feet.


Have a fantastic workout and book me for 'in person' Personal Training or coaching online.

Also, keep yourself updated on Helen's progress here...



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Vertical Pressup - Belfast Bootcamping / Personal Training

So guys (and some girls) you want the guns !
You want arms that are strong and look fantastic !
There is little that develops your arms as quickly as forcing them to keep you upright, your body's natural goal is to ensure you do not fall over.




The Vertical Pressup isn't for the light hearted, seriously, if you have a heart condition or have just eaten then do not do this exercise !

The Vertical pressup must be performed by a wall , you must warm up prior to the main event, what better to warm up for a pressup than by doing a , well... a pressup  !


The Vertical Pressup Video


1. Position yourself near a wall
2. Do several standard presses
3. Perform several shoulder presses
4. Raise your legs up the wall, walk back with your hands, pull your tummy muscles in
5. Compose yourself them descend toward the floor, repeat several times
6. Reverse the procedure as per the video

I look forward to posting the next thrilling exercise clip.


Demand more from your Personal Trainer !



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The advanced Stability Single leg Quads - Belfast Bootcamp Outdoor fitness class

Easier than it looks...






For an exercise that you can do at home what better than something to hit multiple parts of the body at the same time, a compound stability exercise that has elements of squat, hip raise, balance, core and the fantastic stabilising results that ensue...

It is quite tough and you will fall over... a lot ! so make sure you do this one either in a padded cell or if you're not stir crazy then do clear some space in whatever room you do the exercise in... cant have you hurting yourself now...

Anyway, enjoy the exercise and feel the benefits at the;

Quads
Hip flexors
Glutes
Obliques
Abs
Spine erector muscles (Lower back predominantly though )

By; Mark McIntyre
www.mdmcintyre.co.uk
PositivelyConfident Belfast Helathier Lifestyle Coaching
1onOne Personal Training Northern Ireland
Belfast Bootcamping outdoor group fitness



Belfast BootCamp Fitness workout 28th August 2010

Saturday 28th August 2010 










Watch the 3 videos, I have reduced the editing as much as possible but enough is there to give you a real flavour of the classes.. I hope you enjoy...

If you want to have a go then get in touch or just pop down.

Your first week is free! how else would you try it?
So, enjoy the video, and remember that the classes are for adults, therefore the humour is also quite adult at times too... If any part does offend you then press the stop button, this stops you from being offended more.





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Time to burn ? Embrace fitness with Belfast Bootcamping / Personal Training


Life can sometimes be a series of excuses, bouncing from one desperate excuse after another is the most counter-productive thing you can do, so break that cycle, get positive, motivated and feel the burn baby... yeeaaahhhhh!!!!.












1. I don't have time to exercise
OK, lets break this down
a. There are 168 hours per week
b. You only need to exercise for about 3 hrs per week to build on your fitness
c. That's 1.78% of the time available each week, but OK you have to sleep and you work... you still have 55 hours left, so we're now talking only 6 ish % now... is that still too much? seriously...
Lets put this into context, if you watch the soaps on a journey to obesity and coronary heart disease then you invest 12% of your time to killing yourself (Sounds harsh but there we are) ! 

6% of your spare time to live longer, be fitter and healthier
or
12% of your spare time spent becoming obese and then dying young.

'I don't have time' is actually code for;
I cant be bothered, while asking, 'does my bum looks big in this?'

2. My kids keep me fit.
Your kids keep you occupied and busy, while I'm sure you enjoy the company and the thrill of pushing prams, picking up toys and trying not to fall down the stairs every morning, fitness requires something that challenges you more on a physical level, besides, you still need 'me' time in the company of adults too...
Whether male or female, your body will adapt to the demands of looking after children and the muscular stimulus of switching on a games system soon fails to have a positive effect.
infact, with my services you can bring baby with you for your daytime workouts !

3. I have a Wii
What a fantastic toy!
The fitness games are a novelty I'm sure, a great party piece, but that is it.
a. If you are already able to self motivate then you don't need the Wii
b. If you can't self motivate then turning the Wii off is all too easy

The fitness journey isn't just physical but also psychological too thanks to the social aspect of 'out there' fitness.
As your shape form and function is enhanced your view of the world changes, you become more confident.. having people urging you on and always supporting you provides a dimension that a lump of plastic can never replicate regardless of the canned cheers in the games.

Showing off, succeeding, achievement, motivation, teamwork, social interaction, laughing, chatting, sweating, and many other elements all contribute to the progress you make.

4. I can take a diet pill or follow a slimslow diet
You're right, you can, and then you become addicted to them, some people even develope eating disorders as a consequence, this isn't good.
The diet pill or slimslow  also discourages you from learning about foods that actually work for you, you miss out on so much that a more active approach can offer; the opportunity to make new mates, the laughs and the sense of satisfaction of achieving your goals.

5. It's really tough
Yes it is and exercise is a hot sweaty business...
Most of my clients come to me because they experience fantastic results, some people come along for reasons only known to them (I dare not ask), those positive results are derived from  hard work, sweat and groans, they come from determination and self discipline to workout in the real world with all the challenges that mother nature presents us with.
Results come from being challenged not from watching sex in the city while on a treadmill that you just drove to the gym to then run on the spot on.
What you put in you get out. the equation really is that basic.

6. I cant afford it!
This point can be much more valid I guess, but in my experience, about 90% of those who state they cannot afford a healthier lifestyle manage to routinely cram in take outs, alcoholic evenings out  etc.. for the 10% who have genuine issues you should speak to your coach and let them know, most good coaches will come up with a positive solution for you..


7. Somebody else has an offer..
Somebody else always will, but, before racing off to the sunset shaking your money bags, just think about how long it takes to find something that you enjoy and that actually works for you. Saving a few quid can be short sighted if all you end up doing is bouncing in a dissatisfied manner from one service to the next, besides, as with everything you really do get what pay for..

I offer a phenomenal level of service that goes way beyond the expectations of even the hardest to please, and i do everything possible to help you, a level of support that's tough to find.

To sum up...
The bottom line here is that getting fit isn't only about preparing for competition, it isn't always about the last warning from your GP either....
Exercising and maintaining fitness allows you to do all the things you want to do  for longer, it means you can wear the clothes you really like, it just requires 6% of your free time.



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Alligator Pressups with Belfast Bootcamping and Advanced Personal Training

A fantastic variation of a pressup because it hits all the right muscles, creates a pleasant pull on your chest, tension on the shoulders, a lovely burning of the triceps and you feel your biceps getting some work too...







This is pretty much one of the best compound funky pressups you can do... i have some more dynamic versions of this and they will come soon enough...

Take a look at the video here



You might notice that i'm a tad knackered looking , I filmed this same bit about 20 times  due the camera angle being weird etc, this was the final take after doing about 200 + of these presses in total over about 2 hours, at which point I just went with it...




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Glute Stretch - Fitness Instruction with Belfast Bootcamping mobile Personal Training

Glute Stretch



The glute stretch is one that many people tend to forget, yet it's a tremendous powerhouse of a muscle.. It doesn't have the word 'maximus' attached to it for nothing you know..

Simply follow the video and the commentary...


Have a fantastic workout and book me.




Ab exercise - Crunch - Fingers to knees with Belfast Bootcamp Personal Training

 Crunch - Fingers to knees



This is a really basic way to not only hit the abs head on but then to adapt the exercise to extend that effect over to the obliques. (Sides of your body).

You start off by lying on your back, this should not cause too many problems, after this bend your knees and get comfortable, not overly comfortable now, cant have you falling asleep !...

Place your hands on your thighs and lock out your elbows (Keep your arms straight !) , you also need to remember to keep your head back, this prevents you getting a right old pain in the neck !

Crunch upwards keeping your hands in contact with your thighs, sliding them up and down, ideally your finger tips will reach your knees or go over slightly...

After a few seconds you will start to feel a very pleasant sensation in your tummy, now what you can do is to place both hands on the same thigh and continue.. feel that added bonus in your sides (Obliques) , feels great doesn't it ... Do the same for the other side too...

This exercise works your Abs and obliques great to create core strength and to encourage improved shape and tone around the tummy and waist.

I'm really looking forward to tomorrows exercise
I hope you enjoy this exercise.







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Yummy mummy Bootcamp Belfast - exercise for you and for baby - catch the workout buggy


So when exactly do you want to lose the baby weight and what are you going to do about it?



Women vary wildly in terms of readiness to exercise post natal, 12 weeks is a very rule of thumb rule in the same rule of thumb way that the average baby should weigh x lbs and the birth should take this long and every pregnancy lasts precisely 9 months and the process of giving birth is always scream inducing pain (as portrayed on every tv program)  !
Having been through all that you will may now believe that rule of thumb does not always apply.

If you have always been physically active then getting into fitness post natal can arguably be achieved well before the 12 week standard period of time, those who have always led a sedentary lifestyle will probably have to wait much longer...

I am sure you are aware of the changes your body went through as you got larger through pregnancy and how this effects you post childbirth, but to put it simply, your body is most likely completely off balance, your tummy muscles are generally weakened and your back muscles comparatively tight, your hips might be off centre and your legs seem bigger than ever. the good news though is that you can see your feet again!

The other bit of good news post natal is that ...
Testosterone levels are higher - turbo charges your ability to work out!
Your cardio-respiritory system has just been freed up - Work harder
There is less pressure on your joints - move more freely
You will feel much lighter - do more
Your circulatory system can relax a bit - less pressure on your heart
Your lymphatic system has an easier time of too - improved and balanced hormonal response

All in all, post natal your body wants to get fitter, it rapidly adopts a state whereby it will quickly burn the excess and be receptive of postural correction, the more quickly you can take advantage of this the better, even if you only go for a walk pushing baby in the buggy...

OK, so you feel fine and you want to exercise... lets suppose you want to do something that isnt part of the cliché but want to challenge yourself cause you actually want to not only lose the baby weight but increase your fitness, enjoy some fresh air while not having to pay for someone to look after baby..

Well, I offer a service which is a ladies only BootCamp and is inclusive of ladies who are in that position.
So what are the benefits of my postnatal inclusive Ladies BootCamp?

1. Baby gets fresh air
Research has shown that babies who spend time outdoors in the fresh air tend to sleep better at night, more readily adopt a feeding schedule, are stimulated by shapes, smells and colours, they develop stronger immune systems for life and are much more content in general than those stuck indoors.
Not only that but research has shown that the neural pathways that are forged for life are working at a frantic rate, normal stimulus of being outdoors, hearing dogs bark, seeing people interact, temperatures, your fantastic coordination, the sensation of speed, the excitement of it all... these experiences arguable give your baby a better start in life than those that don't benefit form this

2. Reduces Post-Natal Depression
One of the factors that can lead to post natal depression is the belief that your life has changed for the worse and for the long term, this can lead to many months of counselling... When you come to my sessions and bring baby, you are bonding, you slowly come to realise that you can still get out there and that it doesn't have to be cliché mummies groups.. .you make new friends and extend your social circle, you make significant achievements and are positively encouraged throughout your journey. The connects that are subsequently made can ease the postnatal depression to a point where you can cope with your new challenges much more effectively.

3. Your personal Fitness
You want to get fitter, you actually feel fine and everything is in place to enable that,so why wait longer than need be.
Remember your body wants to change, it all comes down to willpower and a lifestyle choice...
so do you...
1. listen to baby crying and suffer lack of sleep as baby doesn't want to sleep. You are in a body that's progressively adopting poorer and poor posture and before you know it you're on painkillers for lower back pain then undertake a 'progressive for of fitness' that sees little change in body shape, you end up on roller coaster diets for life.
or
2. Sign up and turn up to the sessions and bring baby... baby sleeps better, you sleep better, posture improves, lose weight, become stronger and fitter, make new mates and have a great time. 

4. And then there is cost..
I don't charge more for you bringing baby, you just pay for you !
No nursery fees but still getting complete freedom
Real encouragement for the results you want
Real mates
Fresh air
All for the same price as a standard membership

So, get in touch and get started...

Oh, and its all weather, all year...



Obviously if you have medical complications then do take the advice form your gp / doctor.
My take here is that you know you better than anyone else.

Pressups with Bootcamp and Belfast Personal Training

Pressups


Yesterday we went through the squat which is a tremendous exercise, it's easy to perform yet offers some good rewards especially when you add in some variation, another great exercise is the pressup, this exercise too has a huge range of flexibility to make it harder, easier, more stimulating, you can work a pressup in such a way that it excites many more muscles than the chest area or arms, it can extend to the shoulders, tummy, obliques (Sides), the scope of options is only limited  by yourself.

To get started the standard pressup - (As per the video)

1. Lie on the ground
2. Pull / suck in your tummy muscles
3. Place your hands on the floor and dig your toes into the floor.
4. Pick your whole body up keeping it as straight as possible - ladies may put their knees on the ground at this point.
5. Lower your chest to about 1 inch off the ground, hold for a moment then push upwards
6. Repeat

Doing one great rep of the exercise has more reward than 2 poor reps so get it right and enjoy the benefits.
Workout smarter feel the results faster

Have a great workout

Situps with Bootcamp Belfast and Personal Training





The idea of the sit-up is simple, to excite the core muscles, the muscles in question are around the tummy area, not only there but also around the lower back too. 

I will show you a number of ways to get started with the sit-up as many people do tend to struggle, this is hardly surprising given the nature of most jobs, ie, being mostly seated etc... why would you need strong abs to achieve a seated position... quite simply you don't, and this is what then causes the difficulty in achieving this movement, so don't feel like you're not good enough and dont feel down about it, all you need to do is crack on with the progressive route (The slightly easier second version)  to achieving the full movement.

Follow the video and enjoy, 



Seated Crunch - Basic - Belfast Bootcamping Personal Training

Basic Seated Crunch



If ever there were an exercise that you can do while watching TV then this is it albeit with some concerned looks from passers by,  your family and pet gerbil  ....

All you have to do is sit down, easy eh then...

1. Cross arms  in front of your chest
2. Lean back to that point where you may fall back, hold there
3. Rock back and forth moving very slightly, about a cm or so. Dont chant while doing this !
4. Keep going while the adverts are on.

The exercise really hits the lower to mid abs head on, this gives a fantastic burning sensation, you must remember to stretch off after doing this, it is that effective  !

I will be posting various stretches in due course, unless of course you're reading this in a few weeks time at which point , i hope you also enjoy the stretch video ...

Have a fantastic workout, you will have the body of your dreams in no time...

Tricep Press - with Bootcamping Belfast and 1onOne Personal Training

 Tri Press - Basic - Using a Chair


Here is a great compound exercise that pretty much anyone can do at home... even if you dont have a chair you can improvise with a rock or a pile of newspapers.

The tricep press really does a great job of stimulating the triceps, not only that but it only works your front deltoids and chest quite well too, aaaand because you're in a bit of a stress position your core also gets a little of the action to boot  !

So, how to do it...

1. Get chair, stand behind chair, feet together
2. Place hands together on the Seat of the chair and pivot forward from your feet
3. Your body will run in a straight line, 
4. Pull in your tummy muscles and breath shallow, maintaining the tension on your abs.
5. Bend your elbows until your chest is 2 inches off the  seat 
6. Straighten your arms

You will love the results the results that come thick and fast from this exercise...

I have not used a gym for about 2 years now and i find this adds not only strength but it tones and builds very effectively and because you are working in balance with your body the results are more beneficial and longer lasting than isolating at a gym.