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Stephen Gill - Personal Trainer

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Stephen Gill - Personal Trainer

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Stephen Gill - Personal Trainer, Personal trainer, Planet Health & Fitness, , Galway Shopping Centre, , Headford Road, Galway.

26/05/2024

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25/03/2022

Keep it simple! Pick a form of exercise you enjoy that gives you that GOOD feeling.

Use it for for you time, for that mental release!

I trained solely to look good for competitions, but began to lose the love of what the training actually brought me.

I’ve now adopted this mindset and now love my training again. Training for me personally has a lot of benefits for my mental health, so now I train to feel good rather than just to look good!

Adopt this mindset. In time, the results you want will come, but this approach is a lot more sustainable and enjoyable! 💪

14/03/2022

4 WEEK PROGRESS

Client getting off to a good start and from
the before and after photos, you can really start to notice the the changes already in body composition.

Nothing overly drastic changed, we started of with a full body resistance training split 3-4 days a week. On week 1 we focused on improving technique in the gym. On week 2, we then focused on making improvements to his current diet and keeping them within my recommended calorie range.

My method is to discuss and teach clients about nutrition, give them a recommended calorie and protein requirement, but with the food they actually enjoy. We also discuss how the client can do this for themselves and how I made all the calculations. Over time it becomes easier to make little improvements to a diet.

We also focused on increasing protein intake and followed a flexible/balanced diet. No meal plans, no fads, just developing a better relationship and understanding with food.

As for cardio, which is important for heart health ❤️ I recommend clients to pick a form of cardio they actually enjoy. For my client, he enjoys regular runs. For me, I hate running, so I go for walks with the wife and as PT, I also hit quite a lot of steps each day. People underestimate the overall health benefits and not just for fat loss of just getting more steps in each day. I also give a recommendation of how many steps to try and hit each day.

This is 4 weeks, imagine what 40 weeks of progress would look like. If you can stay relatively consistent and see it as a long term approach, then you will hit your goal. The only way to be consistent is if what you’re doing is sustainable with exercise,nutrition and social life.

Balance is 🔑

09/02/2022

Are you looking for:
🔴 Personal Training⁣⁣ or Online Coaching?
🔴 Nutrition Guidance & Exercise Plans?
🔴 Accountability?
🔴 Guaranteed Results⁣⁣?

✉️ Get in contact with me and let's work on your goals together. Book your Free consultation for more information on what packages I have to offer.

📍 Planet Health & Fitness Club, Galway Shopping Centre, Headford Road, Galway.

22/01/2022

It’s our 1 year wedding anniversary! 🎊💍🍾

Couldn’t be more happier to be married to my best friend.

It wasn’t the wedding that we wanted, but to us it was still Perfect!

You’re the best thing that has happened to me and couldn’t imagine life without you. If someone asked what’s one thing I could change about you, I would say “Nothing!”

Love you always and here’s to plenty more adventures together 😘 ❤️

12/01/2022

January seems to be the time when we all decide to make a long list of resolutions with a high chance of not sustaining them and then beating ourselves up for not doing so.

Nothing GOOD happens FAST (unless you win the lotto 😜). Any significant changes takes time.. The bigger the change, the longer it takes. Only by repeating the same pattern/routine/movement/effort you become better at it.

But, changing everything at once doesn’t mean that you will get better at multiple things at once.

One year from now you’ll be delighted that you stayed consistent with these small changes rather than setting yourself up for failure by trying to change too much at once. These are just examples of small changes, not all have to be done at once and may even differ from person to person. Enjoy the process of change and just because the change may seem small, it is still a success! 🙌

29/12/2021

Merry Xmas and a Happy New Year everyone!
🎅🎄🎉

Been fairly quiet on social media, as I tend to cut down on it over the xmas period when with family and friends. It’s been quite a crap year with restrictions, but I hope all of you enjoyed some time with your friends and family, as that’s what it’s all about.

What it’s certainly not about is feeling guilty about indulging a little more with food and drink. I certainly indulged a lot more and don’t feel one bit guilty about it as it’s only 2 weeks out 52 weeks, 14 days out 365, 4% of the year! See where i’m going with this?

You will do very little damage in this timeframe, so just enjoy the rest of the year and get back on track in January. I’m here to help and guide you if needed, so DM me to book a consultation in January to get back into the swing of things! 💪🏋️🏋️‍♂️

15/12/2021

What I find best to track calories is to use MyFitnessPal. It literally has every food's nutritional information that you can think of in its database. It also has a handy barcode scanner that scans that particular food's nutritional info for you. The app does a daily running total for how many calories, carbs, fats and protein you've eaten for the day.⁣⁣
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You will have to input your stats such as weight, height, age, gender, etc. The app will give its recommendations on calories and macros. I find it best to use a similar online calculator that I mentioned in one my previous posts, create a moderate deficit (20%) if fat loss is your goal and manually enter those numbers into the app as your required macronutrients and calories. The app tends to create way too high of a deficit as most people select the highest weight loss goal.⁣⁣
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Another mistake people make with the app is to track their exercise. Don't do this as you've already accounted for the exercise (Total Daily Energy Expenditure) that you'll be doing in the calculation . What will happen is you will end up consuming extra calories thinking you've burned them from exercise when those calories burned were already accounted for. Just use the app to track your food intake only (incl. drinks).⁣⁣
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I feel everyone at some point should track calories as we tend to really underestimate how many calories are in certain foods. I've tracked so often that there is some days that I don't track because 1. I eat the same food that day as the previous day & 2. I've got so used to knowing the calories of certain foods that I can calculatively do it in my head and eventually so will you with practice.⁣⁣
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Not everyone wants to count calories and that's fine it's just one of many tools so I've included an infographic on how to visually portion your food. I have clients who eat 3 protein rich meals along with 1 small snack using this method. If they feel hungry I tend to increase the protein amount and usually for men I increase the portion of protein to 2 palms.⁣⁣

14/12/2021

How do I find out how many calories I need to eat a day to lose weight???⁣⁣
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Well, this is how I calculate someone's caloric needs. I use an online Harris Benedict formula calculator but there are many different formulas/calculators. Some may be slightly higher and⁣⁣
lower in difference, but I find using this one is the best to give you an initial estimate. I then start gauging it over a few weeks based on progress/measurements and adjust the calories accordingly or simply leave them as they are if we are getting the required results. ⁣⁣
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The calculator will calculate your BMR (calories required at rest), then it adds your TDEE (Total Daily Energy Expenditure),which will equal your⁣⁣
maintenance calories. Most people who are just starting resistance training's activity level would range between sedentary and lightly active. This takes into account your movement (steps, work, body movements, etc.) and also your exercise. ⁣⁣
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Based on your goal if you want to maintain your weight you keep calories the same, to increase mass you increase calories⁣⁣
slightly (500 kcals or around 20% more) and to lose weight/fat you decrease calories (500kcals or 20% less). These figures may need to be adjusted from time to time up or down.⁣⁣
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These calculators can be easily found online so give one a try. Remember, the calculations are an estimate! 🍽️

13/12/2021

Those who lift together, stay together.⁣
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Happy 5 years anniversary to my partner in crime and best wife ever .⁣
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Here's to plenty more ❤️ 💪

11/12/2021

Current condition at the moment after a few weeks back training.⁣
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Haven't been consistent with training, or nutrition over the last few months, but although I've lost a considerable amount of size, I'm still quite happy with my condition.⁣
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Even us trainers at times can lose some motivation and consistency. It happens and we are all human. It's just about knowing when to give yourself that push and get things back on track.⁣
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Now time to knuckle down, some size to this frame and maybe get a haircut while I'm at it. 😂 💇 💪

09/12/2021

Setting yourself up for success to achieve your goals doesn't have to be overly difficult. Follow these guidelines:⁣
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🔹 Exercise more - Prioritise resistance training at least 3 times per week coupled with some form of cardio you enjoy the most. This is to get the most benefit of improving body composition. Gaining/Maintaining Muscle mass and losing body fat.⁣
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🔹Be Patient - Rome wasn't built in a day⁣
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🔹More Sleep - Get at least 7-9 hours sleep if possible. Sleep is extremely important for recovery.⁣
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🔹Consistency - This is key 🔑Show up on the days you’ve planned out to train and just DO IT! Even being consistent 80% of the time is better than 0%.⁣
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🔹Sustainability - Train smart to avoid injuries and be flexible with your nutrition. You want to stick to this for the long haul, stop thinking short term. Male it your new normal⁣
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🔹Calorie Deficit - Consume less calories than you burn for fat loss. Keep it simple. 80/20 split between more nutritious foods and less nutritious foods. Save some more calories for those planned higher calorie days.⁣
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🔹Sufficient Protein - I can’t reiterate this anymore on how important hitting your protein target is. Nearly as important as a calorie deficit. Protein has many roles in the body but is most importantly needed for muscle repair, growth/maintenance. ⁣
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Protein is also very satiating (keeps us full). It also has a higher TEF compared to Fat and Carbs meaning it requires more energy (calories) for the full digestion process. So, eat more protein from a variety of different sources.⁣
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I recommend 1.8-2.4g of protein per 1kg of lean body mass. If the aim is fat loss i'd aim for the higher end. 💪 💯

Address

Planet Health & Fitness, , Galway Shopping Centre, , Headford Road
Galway
H91Y68D

Telephone

+353874788410

Website

facebook.com

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