AJL Personal Training

15/07/2021

Delighted to be announcing that on the Tuesday 20th of July I'll officially start Personal Training in The HIIT Locker.

The HIIT Locker is a great Personal Training studio with a fantastic team of Personal Trainers and an even better app system that allows you to book in for small group 1:1 Classes and also receive tailored Nutritional help and plans to aid your own Fitness Goals!!!

04/06/2021

DO YOU SQUAT???

There's many different variations of squats that can suit all types of people 😀

One of my favourites is the Zercher Squat

Why??

🔴Increases Quad Strength and size (rep range depending) 💪

🔴Easier To Train if looking to increase Squat depth ✅

🔴 Great to increase Upright posture. 🚶‍♂️

🔴 A Solid Alternative To The Front Squat. 🏋‍♂️🏋‍♀️

🔴Increases Core Stability and strength helping with everyday activities ⚽️ 🏃‍♂️

24/03/2021

4 WEEK HOME WORKOUT PROGRAMME (STARTING APRIL 5TH)

Seeing we have no sign of gyms opening anytime soon I have decided to bring the training right to your living rooms 🙌

🟩 4 WEEKS FOR ONLY £40 🟩

✅All you need is ✅

◾1 pair of dumbells or a kettle bell
◾30-40 mins to exercise

🔴 What does the programme contain⁉️

◾ 4 weeks of training
◾3x sessions a week
◾Pre recorded workouts by Myself
◾Private Group chat
◾Guaranteed Results ✅💪

🟢Take a look below at some of my past clients who have smashed their goals under my guidance 👏💪
👇👇👇

INTERESTED, DROP THE PAGE A DM‼️

14/01/2021

10 WAYS YOU CAN IMPROVE MENTAL HEALTH 🙂💪

With the majority of us all being in yet another lockdown it is vital we all take time to look after our mental state❗

This is especially tough with levels of uncertainty nowadays for people with jobs and many other factors being at risk because of the way things are currently. We are even limited in what we can do each day in order to keep the ones around us all safe. However below are some ways you can help keep mentally strong throughout this lockdown‼️
👇👇👇👇👇👇👇👇👇👇👇👇👇👇

I would also recommend trying out a cold shower every now and then as they have been scientifically proven to help reduce levels of depression and anxiety as well as other great benefits ✅👌
I personally have been using this method to help keep my mind clear along with regular exercise ✌

30/11/2020

‼️LOCKDOWN HOME WORKOUT‼️

As gyms have been closed once again halting many peoples chance to exercise heres a workout to try at home 🏡 👌

♦️Every exercise for 3 rounds of 30sec!! Make sure to write down how many reps you get each round 😅

E1. Press ups 💪🏻

E2. Squats 💪🏻

E3. Shoulder taps 💪🏻

E4. Jump lunges 💪🏻

E5. Lying leg raises 💪🏻

E6. Wall sits 💪🏻

E7. Bodyweight dips 💪🏻

❎ Finishing with as many burpees as possible in 3x 30 secs

Good luck ✅

25/11/2020

Ryan giving some of the leg equipment a try during last nights session😅

Great session overall aiming to increase the leg strength and size of Ryan's legs by overloading the major leg muscles 💪

❎Looking to push yourself that extra bit and get in the best shape you can be⁉️

Drop the page a message and I can get you booked in for after lockdown!!

23/11/2020

⁉️😅CARDIO TRAINING😅⁉️

JUST BECAUSE YOU CANT SEE YOUR HEART AMD LUNGS DOESNT MEAN YOU NEGLECT TRAINING THEM‼️

❎ A mistake until recently I made for a few years was only training with weights and resistance machines daily missing out on any form of cardio at all 😬.

This was great to gain muscle size and shape however, not good for my body fat levels and overall health. Now dont get me wrong I played rugby for years but once that stopped until recently I became lazy and basically never did any form of cardio completely forgetting im neglecting the most important muscle in the body! The ❤.

Fast forward to recently and setting myself a challenge to run a half marathon for charity I have been implementing regular runs with my strength training and the benefits are showing in many ways such as...

🔵 Improved resting heart rate
🔵 Better quality of sleep
🔵 Increased recovery between sessions
🔵 Increase in Mental positivity
🔵 Reduced blood pressure
🔵 Reduction in weight and body fat

Cardio doesn't need to be a run everyday as that becomes tedious. It can be as simple as cycling, walking the dog, taking the stairs at work or implementing 2 days a week like myself for some form of cardio work to aid training protocols 💪

20/11/2020

No better way to start your day off than smashing a workout 💪

My client Ryan showing us all how to do it with some rack pulls and prone rows to increase his strength, posture and gain some muscle 👏😎

12/11/2020

⭕ANNOUNCEMENT: 1-1 TRAINING⭕

After taking some time away ive decided to reopen my books for 1-1 personal training. I will be working out of silverback gym in Newtownards and taking on new clients from 16th of November onwards 💪

●Want to take your training seriously?

● Wanting to get fitter and stronger but not sure how to start?

● Do you need that extra push and bit of accountabily?

If so drop the page a message and we can get started 😎

Heres just some of the results people have achieved with my help 💪
👇👇👇

05/11/2020

Not long back I posted on this page explaining why Goals are important to have not only in day to day life but also to have a successful training program👌

Well my personal goal is usually to maintain strength and stay healthy so my personal plan is largely weight training with some form of cardio. However, some of you may know my dad passed away in August due to a short battle with Bile Duct Cancer.

Recently I found myself getting tedious with training and decided I need to challenge myself and that's what I've done ✔.

So I've asked a few friends to join me in training and running our own equivalent to a half marathon (13.1 miles) on December 20th 2020. This will be done to raise money for the charity that supports the form of cancer that took my dad from the family!!

🔴If you'd like to help out and donate feel free to click the link below 👇 any amount is helpful as it goes a long way!!

Help Andrew Lilburn raise money to support AMMF

21/08/2020

🟠WHY ARE GOALS IMPORTANT FOR TRAINING🟠

Goals are important when training because it gives the person something to aim for firstly. A goal is also a brilliant form of motivation to get you through all them tough workouts.

Goals can be set for short periods of time, medium periods and long and personally I think its good to have a goal.for each time frame👌😎

I set myself a shorter term goal to attend the gym more regularly as my programme had swayed.

My medium term goal was to box squat 200kg before summer ends which I completed yesterday.

My long term goal is to eventually squat 200kg or more without a box and im hoping to achieve that in September.

All these goals of my own help majorly to keep me training regularly and improve the quality of my workouts💪😃.

Goals can be used for weightloss, weight gain, strength training you name it!