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The Health and Fitness Coach

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The Health and Fitness Coach

Stephen Heaney is "The Health and Fitness Coach". The aspect we focus on is educating the client with the aim to empowering them to live a healthier life.

Starting in the fitness industry in 2011, the health and fitness coach, Stephen Heaney, holds a BSc (Hons) degree in health and leisure from the Institute of Technology Tralee. My main focus is to ensure you achieve the goal which are important to you and that you get the tools to empower you to live healthy a life.

19/11/2019

Free outdoor fitness coming to Coogee!
💪
This Sunday the 24th of November I will be starting outdoor fitness classes, the class will start at 9am and will be held at the Grant reserve park in Coogee! I am so excited to get this going and want to invite everyone down to join me!
🏋️‍♀️🏋️‍♂️
The classes will be for all abilities and will be fun and enjoyable, it will run for 45 minutes and is the perfect way to get your Sunday off to the right start!
☕
Afterwards we will go to the local cafe where we can enjoy a tea or coffee and is a perfect chance to catch up and chat!
For more information or to put your name down you can send me a DM or call me on 0434434968 😊
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Email: [email protected]⠀⠀
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29/10/2019

You can't wish for it nor should you buy it!

If you are looking to change you situation, change your mind or change your body then you can't look for a short cut to the result, this road will make up not appreciated the result and the journey won't be as rewarding!

Instead make the hard choices, don't look for the answers at the bottom of the tub look for them in how you live your life, put in the hours of work when no one is watching, reach and claw for the inches of success everyday and when you reach your goal you won't be swayed to give it up so easily as you will appreciate the journey that you have been on and the work you put in to get you there!

Get after it and never stop working 💪
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Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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28/10/2019

I seen this and thought I would post about it as its something people have asked me about before

The footwear we use in the gym is sometimes over looked, but it's something that can have an effect on your movement pattern particularly with standing over head movements, squatting movements and deadlifting movements.

Most people I have seen will more then likely use what would be classes as a running shoe for all aspects in the gym, but when doing movements such as squating, standing overhead pressing and deadlifting it is important that we use a firmer shoe. This allows us to have more stability through our joints as well as better transfer energy between ourselves and the floor. Typical running style shoes tend to have a spongier sole and therefore stability is lower, transfer of energy is lost and the risk of injury is higher. Think of it as of you are doing these movements on a bosu dome, that's what it is comparable to.

I hope this helps and if you have any question put them in the comments below and we can have a chat!
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FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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27/10/2019

Please please share ❤️
My next intake for my online programme is live and to celebrate I'm putting 5 spots up for prizes!

To enter just share on your story and tag me in the story 😊

Tag your friends in the comments below 🙏
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FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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26/10/2019

Bit of a tough week for me this week
Mentally struggled 🙅‍♂️
things just compounded on one another, but that's not a reason to throw in the towel, for me exercise is a great way for me to gather my thoughts and reassess where I am and where I am going. For me when times are tough I try to keep workouts simple and keep it to something that I like, this is usually an upper body movement.

When you're going through a tough time what types of workouts do you like to help clear your head?
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FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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25/10/2019

THE INTAKE IS BACK OPEN FOR NOVEMBER PLEASE PLEASE SHARE ❤️
After a few months of not taking on any new people onto the Online Training Platform I have opened it up again‼️
To sign up just follow the link in the bio and it takes you through the steps 😊 if you have any questions about the programme and if it's for you then send me a DM and we can have a chat! I'm so excited to take new people on and help them on their journey❗Please share it and tag your friends below! I will be running promotions and a competition this month so jump out my story to check them out😆
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FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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20/10/2019

Everyone thinks its the gym but nutrition is where its at!
🍉🍐🍎🥑🥥
I've always believed nutrition was the hardest hurdle, you know the gym its in and out in 45 minutes to an hour 3 to 5 times a week but nutrition its about making smart choices everyday of the week and balancing the food so that you don't go bat s**t crazy and fall off the wagon straight into a big ass binge to which you think you've failed and struggle to start again!
🤷‍♂️
For me I always thought I had a good handle on food, turns out I have developed several bad habits that now are biting me in the ass and I'm now working on correcting them. For me I ate pretty flexible kept my weight within a good range and if I went a bit over that range I found it pretty easy to pull it back. But it was easy cause I was insanely active, 8 spins a week, plus another 4 or 5 classes on top of that, 20k steps a day, my own training and then my personal training work. I fell into a trap of not being overly accountable with my food and now that I'm not as active its alot harder to stay on top of my body fat percentage. But it's not a lost cause.
🙌🏻
At my heaviest I was 19 and a half stone so about 2 stone over my normal weight but since I've been working on it the past 2 weeks we have brought that down by 7 pounds, nothing too complex I just set goals, for me I need to get to the gym 5 to 6 days, I need to eat real food with lots of veggies, I need to record my food to stay accountable and then lastly I need to be flexible and incorporate some treats to keep me sane 🍫🍩🍪
Get the habits right and consistent, revisit practicing them from time to time,
WE GOT THIS!!
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FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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16/10/2019

It's the little things that can change it all up!
🔥
Ever just sat on the leg press, thrown your feet up and lashed out a couple of reps, we all have but maybe next time pay more attention to where you place your 👣

Foot placement while ex*****on the leg press determines what parts of the leg we are focusing on during the exercise.

If you are looking to work everything then the standard feet located in the middle of the plate and hip width apart is the best way to go. But for some of us we have parts of our legs which are weaker then others and there for need to work on them parts more.
💪
Looking at the top formation we have the heels of the feet touching with the toes pointing outwards and the feet lower on the plateform. This allows for the vastus medialis (inside of the quad) to work more.

The middle formation see's us lift our feet to the middle of the plateform, have our feet pointing straight forward and roughly 8 inches apart. This formation allows us to focus more on the re**us femoris and vastus lateralis muscles (the muscle in the middle and outside of thigh.

Lastly the bottom picture show the feet higher on the plate again with the feet wider then shoulder width and tows slightly pointing out. With the feet like this you will work the hamstring and glute muscles (your butt cheeks and back of your thighs) more.

The final 2 things you want to make sure you are doing with the leg press, 1) make sure you don't lock your knees at the top, keep a soft knee and this will help prevent nasty injuries. 2) control the tempo make sure you slow down the movement, for example 3 seconds down 1 second up, this will keep your muscles under tension for longer and make them work harder.

Give these tips a go and let me know how you get on, do you feel a difference?
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FB: The Health and Fitness Coach⠀⠀⠀
Insta:The Health and Coach⠀⠀⠀
Email: [email protected]⠀⠀
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13/10/2019

Hey! Just a little update, I've been quite on here for the last few months. I'm working out in the outback getting that 2nd year visa 🚜👨‍🌾 💪
The online training platform is still motoring away but due to me being very VERY remote I haven't taken many new members on but my time in the outback will be coming to an end soon and as such I will be posting more, giving more advice and technique tips and answering more of the questions you have 🤓 also at the end of October I will open up registration to get onto my online training programme so if you have any questions you can send me a DM 😊
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Email: [email protected]⠀⠀
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@ Western Australia

31/07/2019

What have you got to lose?
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My next intake for my online training programme is now live!
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Go click the link in my bio and sign up!
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Get your programme, video demos, nutrional advice and more via the mobile app.
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If your not sure then hit me up and I can answer your questions.
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28/05/2019

Take control of your health, no trends, no fads, no quick fixes, just a no bulls**t approach to health, fitness and food!
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What you get with my online programme is more then just a programme, you get a clear layout of what you are suppose to do while in the gym, you get a clear video demonstration and written cues as to how to perform the movements, nutrition guidance with calories and macronutrients broken down, access to a Facebook training centre page where you can ask questions/pick up meal ideas. Each month you will receive a new programme that will progress you on closer to your goal.
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If you are interested in signing up or would like more information then you can send me a DM or an email
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FB: The Health and Fitness Coach⠀
Insta:
Email: [email protected]
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Santry

Telephone

0872108405

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