James Sharkey Coaching

James Sharkey Coaching James Sharkey Coaching
Freelance Personal Trainer at United Fitness Omagh

We know that exercise is the key for a healthy body, and when we talk about training, we always talk about your physical...
01/05/2025

We know that exercise is the key for a healthy body, and when we talk about training, we always talk about your physical fitness, but what about leveling up your brainpower?

A 2023 study looked at how exercise affects our cognitive skills. What they discovered is that hitting the weights and doing your cardio sessions can give your brain a real boost.

Resistance training is one type of training that is particularly good at improving your executive functions, which helps you get stuff done and stay focused. So, if you're looking for an upgrade, regular exercise helps with more than just the physical – it gives you a sharper mind to go with it.

Get moving a few times a week and reap the rewards for both your body and your brain!

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
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For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Your health is much more than the number of weights on your bar. There is also cardio, mobility etc. and of course the b...
24/04/2025

Your health is much more than the number of weights on your bar. There is also cardio, mobility etc. and of course the bigger picture is much broader than that; which is why it’s probably not that unusual for a fitness page to be talking about something other than sets and reps.

When we talk about health, we need to include both physical health and your mental health and well-being. With 1 in 5 people locally said to be experiencing a mental health condition, it's fair to say we need to look out for each other more.

If you are feeling low, you don’t have to carry it alone. There are lots of people, friends, and resources out there to help you. Just like me, there are many people available who will listen to you.

Obviously, being a fitness page, I can remind you that studies show exercise can have a positive impact on your mental well-being.

Going forward, remember, you can only control what you can control. Don’t beat yourself up about what you can’t control. If you notice there is an environment that affects your well-being, try to remove yourself or limit yourself from it.

I get that it’s not always straightforward, and some days can be tougher than others. Let’s take it one day at a time, but most importantly, let’s look out for one another.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
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For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Your comeback can happen.We know things happen, and sometimes a break from the gym is one of those things you just can’t...
17/04/2025

Your comeback can happen.

We know things happen, and sometimes a break from the gym is one of those things you just can’t avoid. You feel you have set back all your progress, but don’t worry. According to a 2024 study in the Scandinavian Journal of Medicine & Science in Sports, these breaks might not be as detrimental as you originally thought.

When the researchers measured leg press strength, the study showed that after a 10-week break, those who trained on the leg press found a swift and significant increase in strength. This suggests your body experienced some muscle memory, and those past efforts aren't lost.

So, if you had a break and are considering getting back, see the potential for faster gains upon returning. Get back to it! Your body is ready to rebuild; those gains are not lost, just ready to be rediscovered.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Today I had a client who wanted to try a press up as she had never achieved a full body version before. As she went to t...
10/04/2025

Today I had a client who wanted to try a press up as she had never achieved a full body version before. As she went to try her push up I asked her to try a full body version. Boom! Straight away she knocked out five. She surprised herself how she could do this, I explained how we have been building this for a while through other exercises and how her effort made the big difference.

While lifting heavy weights the well-known path to strength, don't underestimate the power of your effort. A 2017 study by Jiang et al. demonstrated that the level of effort you put into each muscle contraction is a crucial factor for strength gains, particularly in the initial stages of training (over a six week period).

The researchers observed that even with lighter weights around 30% of max, participants who consciously squeezed hard and exerted high effort during each repetition experienced significant strength increases. In contrast, those who performed the same exercise with low effort showed minimal improvement.

So this highlights that even with lighter loads, intent matters. Push on and work hard. So, next time you train, place as much thought into effort with every rep you might just gain new strength you never knew you had!

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Getting older doesn't have to mean less strength. A 2024 study on 451 older adults proved it. With a year of heavy lift...
03/04/2025

Getting older doesn't have to mean less strength. A 2024 study on 451 older adults proved it. With a year of heavy lifting of 70-80% of one rep maximum sustained leg strength, even after long after training ended. Significantly more effective than light exercise, or none at all.

So want to remain strong? Lift heavy.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Do you think fat loss is all about diet? Want to lose fat and keep muscle? Then you need to move. 💪 A 2024 study from Co...
27/03/2025

Do you think fat loss is all about diet? Want to lose fat and keep muscle? Then you need to move. 💪

A 2024 study from Copenhagen University looked at exercise frequency and found that increasing your workouts to 6 times a week while in a calorie deficit led to 8% fat loss and near-perfect muscle retention (-0.2%). This was far superior to the diet-only group, who lost both fat and muscle (-2.7%). So, want to lose fat and keep muscle? The difference is clear. Train that body!

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Who's got your back on your fitness journey? We all know it can be tough to stay motivated on our own, and if you want g...
20/03/2025

Who's got your back on your fitness journey? We all know it can be tough to stay motivated on our own, and if you want great results, you've got to stay consistent. This is where a personal trainer makes a difference.

We're not just here to count reps, we're your fitness partner, who will provide structure, motivation, and hold you accountable. A 2011 study found that trainers provide this alongside creating a supportive environment that makes workouts enjoyable. This not only boosts your motivation but also helps prevent injuries.

Sounds good, right? But that's not all. A 2024 study showed that trainers provide professional guidance not only in exercise but also in nutrition, which leads to better adherence to your plans. This creates the improved outcomes that you want, such as bodyfat reduction and increased muscle mass, all while reducing the risk of injuries and helping you perform better.

So, if you want to know who's got your back? It's a personal trainer.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Are you struggling to drop the extra pounds? Well, maybe it’s time to move it, to lose it! Dropping the extra pounds com...
13/03/2025

Are you struggling to drop the extra pounds? Well, maybe it’s time to move it, to lose it! Dropping the extra pounds comes down to burning more calories than you consume. This means increasing your activity is a powerful way to tip the scales in your favour.

A 2017 study showed that even moderate increases in daily activity can help this process; so make movement a non-negotiable part of your day. Combine activities you enjoy with balanced nutrition, and a consistent effort. Embrace the journey and watch your body respond.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

How much is theminimum?How much or how little exercise you need to stay strong and retain muscle is a hot topic. But goo...
06/03/2025

How much is theminimum?

How much or how little exercise you need to stay strong and retain muscle is a hot topic. But good news for those of you that get it tight some weeks: research from last year has shown that training each muscle group just once a week can maintain those gains.

The study found that participants maintained nearly all their strength and muscle mass even when reducing their training frequency to once a week per muscle group. However, muscle mass and strength can drop if you leave training for longer, so consistency is still key, but as a one-off, it is acceptable.

This research is encouraging, but if you want to optimise your strength and grow muscle, you'll need to hit the gym more than once a week. But in a world of "all or nothing," a little is better than nothing!

So, if your week is going tough, prioritise your workouts to maintain and not lose.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Exercise is about so much more than fitness. Exercise is probably the best and most powerful anti-ageing tool we have.Re...
27/02/2025

Exercise is about so much more than fitness. Exercise is probably the best and most powerful anti-ageing tool we have.

Regular exercise can preserve muscle strength, bone density and improve joint flexibility. By staying active, you will help keep your body mobile as you grow older, allowing you to keep more independence.

Young or old, male or female, or even navigating menopause, exercise can make incredible change.

Exercise supports weight management and can reduce the risk of heart disease. Right now exercise is your secret weapon against ageing and provides your body with better movement at all ages.

So just move more.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

When in the gym and looking to shed extra pounds, why not switch it up a little? If you usually focus solely on weights,...
20/02/2025

When in the gym and looking to shed extra pounds, why not switch it up a little?

If you usually focus solely on weights, try changing how you perform it. Instead of counting sets and reps, time your exercises for a different challenge. Alternatively, you can add some cardio to raise your heart rate and increase calories burned.

Experiment with mini-circuits , where you can combine weights and cardio. Try rowing, cycling, or even a machine you have never been on before. Keep it fun and engaging. Stay motivated and make steady progress, mix it up when necessary.

Enjoy the rest of your week.

Till next time...JS
Thursday Thoughts
‐-------------‐-------‐-------------------------------------------
For Personal Training enquiries
Send a DM or Text 07591141999
And I will get back to you
http://www.teamownit.com/home.html

Address

116a Old Mountfield Road
Omagh
BT797LT

Opening Hours

Monday 9:15am - 10:30pm
Tuesday 9:15am - 10:30pm
Wednesday 9:15am - 10:30pm
Thursday 9:15am - 10:30pm
Friday 9:15am - 10:30pm
Saturday 9:15am - 1:30pm

Telephone

+447591141999

Website

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