Nano's Fitness

01/03/2018

EXPECT LESS TO PROGRESS MORE

One massive thing I have realised since starting my online programs is people's expectations when it comes to getting results. My online programs last for 5 weeks and I know you will get results within the first 5 weeks but this is only the beginning of the journey and this is me setting you on your way to a lifestyle change you can easily implement going forward not me getting you to exactly where you want to be with your fitness goals in 5 weeks, thats just unrealistic. One thing you need to be aware of when setting any kind of goal is YOUR EXPECTATIONS and this is where many people get fed up if the work their putting in isn't being reflected through their results or body composition.

So in a nutshell, here's what you need to get realistic about;

🔹 your current shape may take just as long if not longer to get OUT of, compared to the amount of time it took younto.get there.

This can be hard to let sink in for many people, but again, if you don't expect things to change overnight, you will continue to progress for the long term without falling off the wagon.

🔹Fat lose and toning up is simple, well it is for us coaches as its what we live and breath everyday.

BUT, simple does not mean EASY.
When you have a stressful week at work, kids awake during all hours of the night or justnthe days where you couldn't be bothered, then it is damn hard.
BUT again if you expect this to be the case then you can simply put a plan in place for overcoming this and keep yourself on track and motivated.

🔹Weight will not go down every week.

Even if you do everything right in that week (train 3-4 times per week & being in a caloric deficit across the week)
Due to fluctuations and other things that go in in the human body, dont expect weight to drop every week.
On top of that your body is very smart, it can and will adapt to what stresses you put your body under over time so make sure you change things up every few weeks along with taking your monthly photos to keep yourself motivated and accountable.

🔷 So the moral of this little piece is this;

EXPECT LESS, PROGRESS MORE & ENJOY THE PROCESS.....

Get in touch with me anytime to receive your very own 5 week online program that will include your own tailored nutrition plan, supplement guide and cardio section along with 24/7 support from me along the way

31/01/2018

WINNING IS TEMPORARY, PAIN LASTS FOREVER

How often have you walked into a dressing room and seen one of those motivational quotes hanging on the wall "pain is temporary, quitting lasts forever"
Well why not give this heading ☝☝ a thought for a second. In alot of cases unfortunately pain can and does last forever for some people. Why am I bringing this up ??

Nearly all clubs are back into pre-season training at this stage after a few weeks or months off and training hard in the hope of winning their respective championships. Alot of player's have been working hard in the off season but are now at a cross roads as to what they should focus on now. Do I completely stop my weights program? Do I just focus on getting fitter? Should I continue doing both? I get it, I've been there myself not having a clue what the best option is.

The saddest and most worrying issue for me in the GAA at the moment is that through coaching malpractice and negligent misuse of physical training, many players are either burning out or will drop out because they are trying to meet the demands of both the strength and conditioning and cardiovascular aspect of their training. Most players will try and stick to their off season training program while adding in extra training as the club team returns to pitch sessions. We as a whole need to get out of this "do as much as you can, as often as you can" way of thinking. It been proven time and time again to cause injury and player burn out.

***Now it is also vitally important not to neglect your strength and conditioning when you go back onto the pitch, that is not what I'm saying.. Get yourself a NEW strength and conditioning program that has been TAPERED back but is still effective to your goals and your progression***

Nanos Fitness will happily design you any program you need in order to stay ahead of the game during the IN SEASON. Private message me to get started on your new progam today and........
....Remember this folks.... Water is boiled at 100 degrees. Increasing the temperature does not cause the water to become more boiled and neither does boiling it for longer make it more boiled.. Same thing applies to your training for the year. Without adequate rest, training more and more will not make you a better althlete, it will eventually cause injury or burn out. Be smart and treat your body the right way.

07/01/2018

Are you struggling to achieve results on your own?

Does it seem like youv tried everything but nothing has worked?

Are you sick and tired of wasting your time, money and energy with little to no visible changes?

THEN COME TRAIN WITH NANOSFITNESS ONLINE & LET ME HELP YOU 💻

WHY?
I will create a customized training and nutrition plan that suits your fitness level and your lifestyle. You will in turn achieve weight lose, muscle tone and feel a million dollars...
This complete plan, support network and unlimited access to me are guaranteed to help you reach your weight loss/muscle gain goals, wherever you are in the world.

With this week being extremely busy after the xmas holidays spaces are limited, so DM me folks or simpky comment YES below and I will send you on more info regarding my online programs... ☺

31/12/2017

WHAT YOU CAN EXPECT WHEN YOU SIGN UP TO NANOSFITNESS NEW YEAR, NEW YOU ONLINE PROGRAM

ℹMake sure your doing the right workouts to suit your fitness levels. With over 30 different workout programs I have it all there to meet your goals.

ℹNo two people should be doing the same workout program. Everyone is different and everyone has certain weaknesses to work on, whether its lower back issues, poor core strength, weak glutes 🍑, bad posture or poor technique, working with me will help strengthen these areas.

ℹMore than happy to meet with each individual to run through everything and get you started on your fitness journey.

ℹYou WILL NOT find any online program out there for this value with this much detail gauranteed.

ℹBe consistent with your workouts. I will kick your ass if you start to slip 😆

ℹEat the right foods and the right amount in order to benifit the most from your program.

ℹDont have access to gym.... No problem. I provide home workouts that require no equipment.

ℹHave continous support from me not only throughout the initial 5 weeks but also I guarantee I will always be there to provide answers to any questions you may have.

ℹWhen the 5 weeks are over you have the option of continuing and getting another, more advanced workout program to keep you motivated and to ensure you dont plateau. REMEMBER Rome wasn't built in a day nor was it built in 5 weeks. This should become a lifestyle change not a quick fix.

🎉🎊HAPPY NEW YEAR, NEW YOU FOLKS🎉🎊

20/12/2017

💥💥NANOS FITNESS💥💥
A push up is one of the most effective and most commonly used full body exercise out their. Great for building upper body strength and also excellent for building your core.
Unfortunately if you havnt much upper body strength then you will struggle to perform more than 1 or 2 reps on your toes, resulting in you either not doing them at all or resorting to doing them on your knees which isnt going to help your core area and will put unwanted pressure on your knees.
WHY NOT GIVE THIS A GO INSTEAD?
Start off with a band that you can perform 10-12. As you start to get stronger and they become too easy then simply use a lighter band until your able to perform 8-10 reps on your own.
Persistence and consistency is key to you becoming strong so make sure and do these everytime your in the gym and in no time you wont need any resistance band to help I promise.

77 Likes, 6 Comments - nanos fitness (.nannery) on Instagram: “💥💥NANOS FITNESS💥💥 A push up is one of the most effective and most commonly used full body exercise…”

06/12/2017

OVER TRAINING AND HIP INJURY

Again Iv been in contact with another person that has succumb to a hip operation. The past few years there has been a massive rise on athletes needing hip surgery but this was from a young GAA player only 16 years old. This is something I feel really strongly about as I've had to have hip surgery at the age of 27 only to have the surgeon tell me after that he strongly advise me to give up running and playing sport for good.... I was 27 and at the prime of my football. Im a prime candidate for a new hip in a few years. We can prevent this folks

So M**s and Dads out there with active sporty kids listen up. This can be prevented very easily. Here are a few tips I wish I had heard when I was younger.....

1/ Do not let your teenager train twice per day or play a game with the school and train with club on the same day. This is complete overload especially to a underdeveloped teenage body.

2/ Ensure they take at least 2 days of rest off each week.

3/ Make sure your child has the correct footwear. If that means having to get insoles specially made then so be it. Dont over look this one ⬆

4/ Get in contact with a strength and conditioning coach and have a chat with them about creating a program that will strengthen their core, glutes and lower back along with teaching them how to warm up and cool down properly.

As a parent make sure you pay attention to your childs sporting activities. You need to be the one to tell them that enough is enough and monitor how much they are doing in a week. Little small bits of information like these might be the difference in preventing bad hips and allow your child to continuously play at the best level for as long as possible.

If you have any questions on this matter please leave a comment below or private message me anytime and I will be happy to answer your questions. Also please tag anyone you might think can benifit from reading this. 😀

29/11/2017

🌟🌟🌟🌟🌟 DEADLIFTS 🌟🌟🌟🌟🌟

Iv been noticing alot of people doing deadlifts continously and not resetting. PLEASE folks if your deadlifting then DO NOT touch and go, it negates the whole reason we deadlift..
You are lifting dead weight from the dead stop position, its not reactive. Reason being you will lose critical tension up and down the chain and could lead to badly injuring yourself. To prevent this from happening make sure to reset after every rep, drive through your heels and make every rep a perfect one with FULL body tension. Doing this will drastically improve starting strength and the ability to create explosiveness through the whole body.... Critical to any sport.

A deadlift is a CONCENTRIC (Shortening of the muscle) movement only.

🚩NANO'S FITNESS ONLINE PROGRAMS🚩

Don't forget sports players (Male and Female).... Make sure to be ahead of the game in 2018 and get in touch with me for your own program created to your hit YOUR goals ☺☺

15/11/2017

HOW TO GET CLEAR ON YOUR PHYSIQUE AND PERFORMANCE GOALS FOR YOUR 2018 GAA SEASON.

The short dark evenings are well and truely upon us and unless you are fortunate enough to be still contesting the provincial or the All Ireland championship with your club, then your football (Ladies football, mens football, hurling or comogie) season has come to an end. It is now time to set your sights on next years champo and switch off from the pitch and start focusing on your gym work.

WHAT YOU DO IN THE OFF SEASON DETERMINES HOW YOU DO IN THE IN SEASON.

Probaly the number #1 mistake I see GAA players make in the off-season is not knowing what the hell to do or what goals to focus on.

One of the questions from " Nanos Fitness Strength and Conditioning Program" questionnaire is which goal best describes you. This obviously helps me figure out what version of the program will suit you and what if any weaknesses you want to work on.

Once we have both had a chat regarding your goals I will then discuss how important your nutrition plan is. You might want to get bigger to burst through tackles easier or you might want to drop a small bit of extra body fat that you felt was holding you back the year gone by. This is where I will workout your very own specific nutrition plan and teach you how to eat in a surplus (put on size and strength) or eat in a deficit (drop body fat).

WHEN IS THE BEST TIME TO START?

There is no right or wrong time to start this as it will come down to each individual. Obviously the sooner the better as the new season will be upon us in no time but you also must want to do the program and have the drive and motivation to get up and get to the gym in order to reap the benefits that come with this.

PERSONAL NOTE:
I am currently working with a number of individuals and all ready the difference these guys have made within a short space of time is remarkable. Thank you to each and every one of you who have so far givin it 110%. The results will speak for themselves in 2018 with continuous hard work.

08/11/2017

🍺🍪🍔🍞🍕GLUTEN 🍺🍪🍔🍞🍕

Ok so the reason I'm writing this post is to start alerting people to what I strongly believe to be a silent killer in our world today. This topic often comes up between me and my clients and to be honest its being brought up more and more regularly than ever before. So after doing loads of research and reading "Grain Brain" by Dr. David Perlmutter here is my take on "Gluten"

❌ WHY WE SHOULD ALL AVOID GLUTEN ❌
Gluten these days is very different from the gluten your great grandmother was exposed to all those years ago. Due to the changes in wheat production, and the state of people's gut health, some will react more than others to the consumption of gluten. This will depend on the individuals gut lining, gut flora, enzyme production and so on.
●
Gluten stimulates an enzyme called Zonulin, which causes the tight junctions of our gut lining to become looser. Most people think that if they feel 'fine' after they consume gluten, from a digestive perspective, then they're in the clear. Hang on now, its not that simple. Only 30% of symptoms are related to your gut, the rest are neural or related to other things. Think brain fog, anxiety, depression, poor memory, low mood, skin conditions💡, allergies, high unexplainable cholesterol, joint pain and constant fatigue. FOLKS LISTEN TO THIS PLEASE- If gluten is common in your diet and these conditions sound familiar then you have gluten sensitivity.
●
Here are a few shocking facts I've learnt regarding gluten.
1. There are over 200+ medical conditions that gluten can either cause, contribute to or make worse.
2. You cant be gluten free during the week and then decide to eat gluten at the weekends. Its all or nothing because gluten causes inflammatory immune reaction that can take up to 3 weeks to leave the body. The smallest amount of gluten will trigger this inflammation that could last up to 3 weeks.
3. It can take up to 3 years to fully recover from gluten induced diseases.
4. All Maclaren formula 1 drivers are made sign a gluten free diet contract as they know how much it will slow down the drivers brain reaction speed.
5. People that are naturally blond hair and blue eyes are 110% gluten intolerant.
6. They say people diagnosed early in their life as being gluten intolerant are the lucky ones. Billions of people will go through their entire life not realising gluten is attacking there immune system leading to dementia or alzheimers.
7. Leading experts know that 70% of the worlds population is gluten intolerant (one must ask whats so special about tje other 30%)

Folks I could go on all day on this silent killer but take time to do your own research. Iv helped so many people start living a pain free life by just explaining to them the effect gluten has on the body and each and every one of them have had major improvement on their overall health.

FEEL FREE TO ASK ANY QUESTIONS BELOW 👇

05/11/2017

This is exactly why I promote eating regularly, never starving yourself and teaching you how to factor in your favourite foods while still carving out that body you desire. Never ever go on a diet, they dont work long term and they are exactly what sabotage people's fitness goals

Spots are filling up fast folks for my next group program. Limited to 20 spaces so get in quick. Starting 13th November to 18th December

04/11/2017

🔥🔥🔥COMING SOON🔥🔥🔥

Due to popular demand Nano's Fitness is running its next muscle building program which will end right in time for Christmas🎅. I have been inundated with new programs for new clients so decided to run another group so I can track everyone together.

❔❔❔WHO IS THIS PROGRAM FOR❔❔❔

This program is for anyone looking to get lean, shed unwanted body fat or build muscle, I cater for all levels, experienced to beginners. As it is an online program, anyone from anywhere can take part.

❔❔WHEN DOES THE PROGRAM BEGIN❔❔

✨Program starts 13th November until 18th December!!!✨
With Christmas only round the corner, do you want to look and feel your best at your Christmas party or when you catch up with all the family, this program will lead you right up to the festivities.

ℹℹℹℹ WHAT TO EXPECT ℹℹℹℹ

•Nutritional plan and advice with full explanation on supplements for optimal health and results.
•Full shopping list with loads of variety to choose from along with explanation on the health benefits of all your herbs and spices.
•Recipe ideas for all meals.
•Tailored workouts that can be done from home or at the gym with video demonstrations for each exercise so you understand how to perform them correctly.
• Private Facebook group to ask questions and get tips with 24 hour access to me.
• Mid program check in to ensure you are on the right track.
• Continuous motivation.
• Most importantly you will get RESULTS if you follow this program and trust the process.

Again guys I will have to cap the program at a certain number to ensure that everyone gets the same amount of attention, if you are interested in participating please comment YES below for more info or send me a message for more info and make sure and get in quick to avoid disappointment.

Thank You all very much for your continued support.😊

28/10/2017

BENEFITS OF DOING AN ONLINE PROGRAM

Here are 5 benifits of doing an online program with Nano's Fitness!!!

1/ TIME IS NO EXCUSE- With an online training program you can be alot more flexible with your time. You are not relying on meeting up with a personal trainer at a particular gym so you can get to any gym that is convenient to you and at your own time with your very own tailored program

2/ VIDEO LINKS- All exercise programs have there very own videos of me performing each exercise with correct form. This allows you to learn exactly how to perform all these exercises safely so you don't pick up any injuries.

3/ NUTRITION PLAN- 80% of any body composition plan, whether it be fat loss or building size, comes down to your nutrition. Far too many people are killing themselves in the gym and then sabotaging all their hard work in the kitchen. Stop the guess work and start using precise and measured methods to get the body you desire once and for all.

4/ NOTHING GENERIC ABOUT IT- Every single plan that I create is created to the clients needs. You tell me exactly what you want (fat loss, build muscle, prevent certain injuries, get fitter, pass a prison gaurds or army test, learn nutrition strategy ect) and I will create it to your needs.

5/ ACCOUNTABILITY- For the duration of the entire program you will have your very own personal trainer to fire questions at, keep you motivated and stay accountable while you achieve your goals. Another massive benefit of this is if your not happy with your program then no problem, we can always work together and change things up to suit you. Im all for making sure my clients are enjoying the program because if they are not then they will more than likely give up after week 2 or 3.