Start Again in 2010 - The Mum's
Tuesday, 26 January 2010
We will follow our groups for 10 weeks and join them on their journey as they try to achieve the goals they have set for themselves. With the help of a panel of experts we hope to make this happen for them.
This is beginning of week 3. Today we meet all the Mum's again with Health and Fitness Coach John O'Connell and they have their second assessment to see how they are getting on.
Who is the guest?
EXPERT - John O'Connell, Director of NewEnergy Health & Fitness: is one of Ireland's leading health and fitness experts. Having extensive experience working as a personal trainer in a wide variety of gyms in Ireland and abroad, John has trained thousands of members and has also developed many advanced training programmes for the fitness staff.
Along with his numerous exercise and health qualifications John is also a qualified Neuromuscular Therapist. He is a licensed Neuro-Linguistic Programming (NLP) Master Practitioner and Life Coach. He is a level 2 internationally certified Strength and Conditioning Coach through PICP and is one of Ireland's few Bio Signature Modulation practitioners.
John has featured on television including RTE's The Afternoon Show and Off The Rails and has worked as a health and fitness consultant for SPAR, the world's largest retail chain and Lyons Tea. John has an impressive client list which boasts a number of celebrities and professional organizations including the Garda Siochana Training College in Templemore, Ireland and the NewZealand All Blacks.
As well as working with the NZRFU he has also been involved with many other professional sporting teams including the Leinster Senior Rugby Team, the Dublin Senior Football Team, Queensland Reds Rugby Team, Murphy and Gunn/Newlyn (a Continental Irish Cycling Team) and the Australian Cycling Team, FRF Couriers.
John's ability to motivate and inspire others is outstanding. He has helped transform the lives of others not just through training but through his unique style of mental training using his NLP coaching skills.
Using his vast experience working with the world's leading fat loss and fitness specialists. He continues to seek out the world's best and hire them as his trainer so he can consistently improve his skills and knowledge base.
John has also developed his own training systems. These unique training programmes rapidly elevate the metabolism to maximise fat loss, increase energy and improve health so that the client feels, looks and performs better in minimal time.
By combining physical, mental and nutritional training John can offer a truly unique service to his clients, one that is bettered by none. He constantly strives to learn more by attending seminars and internships with world experts so he can help more people achieve the fitness, health and body that they desire.
1. First Mum - Eireann Mannion Dublin
2. Second Mum - Catriona Byrne Waterford
3. Third Mum - Vivienne Goodwin, Co. Louth
John O' Connell - Trainer
When training for fat loss I focus entirely on the metabolism. This requires a number of things
1. Training the muscles to elevate the metabolism after training. Traditional cardio and aerobic exercise doesn't do this. Basically when we train we elevate the metabolism both during and after. Certain types of training will lead to a greater increase in calories being burned for the 24 hours after training ie the metabolism has been increased.
2. Nutrition is also geared towards increasing the metabolism, 5-6 meals a day will help this increase in metabolism.
3. Hormones play a vital role in losing weight. Certain hormones can speed up the process and others will slow it down. I'm trying to maximise the fat burning hormonal response with the training and foods I recommend and also limit fat storing hormonal response. This is one of the reasons I recommend consuming more good fats as these play a vital role in increasing the production of fat burning hormones. Traditional cardio and aerobic exercise can also lower these hormones and increase the fat storing ones.
How can you tell if you are not doing an exercise right? Are there signs?
Unless you are educated you don't know, there are some great videos on the web that you can find. One of the biggest mistakes you can make is not going through the full range of movement. Doing this can cause injury and will stop you from working certain muscles and getting the required results.
How often should you repeat a certain exercise?
Depending on the programme you should do anywhere from 8-12 reps of an exercise and do 3-5 sets of it.
Is it important to mix things ups?
Yes very the muscles adapt very quickly to the specific exercise and reps. And it stops getting many of the benefits. I change the programme every 3-4 weeks, different exercises, reps and sets.
How important is it to combine healthy eating with exercise?
Your results will only come from following a good nutrition plan. There is a saying among personal trainers that a flat stomach is made in the kitchen not in the gym!
How long after having a baby would you recommend to start working our again?
It's usually 6 weeks but that depends on getting the all clear from the doctor
Are their certain exercises that Mum's who have had a C-section should avoid?
No in fact there are certain exercises that they should do so that they get their stomach muscles strong again. Remember a c section cuts these muscles in half and can severely weaken them. A big problem I see is women who haven't done anything to strengthen their stomach muscles after a c section finding it very difficult to regain their strength. I'd always start slow as it is a major operation, and gradually build up.
Disclaimer - The training programmes and nutrition being outlined by John O'Connell for the 3 Mums in Start Again in 2010 is specifically tailored for the individuals taking part. In no way is this a generic programme and you should always consult with your GP before following any of the advice outlined on the show or via the website, facebook etc
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