Precision Performance Dublin

10/09/2018

Does your weight fluctuate?

I’m sure you have woke up one morning and been a KG or two heavier and started freaking out, but in reality do you think it’s possible to gain 2kg of fat overnight?

Fluctuations in body weight are super common, this can be down to the following:

1: What time of the day you have weighed yourself
2: Have you eaten or drank prior to weighing yourself
3: Have you gone to the toilet prior
4: Are you under high amounts of stress
5: Is is the time of the month

The above are very common factors that will cause your weight to fluctuate, for instance if you are weighing yourself at different time of the day all the time then your weight will more than likely be fluctuating. This can be down to you consuming different levels of food or water, maybe you went to the toilet prior one day and not the next, you could have trained one day and so on.

So many variables can be linked to fluctuations in weight so in order for you to get the most accurate weight in each day simply:

1: Weigh yourself at the same time each day
2: Weigh yourself prior to having food or water
3: Go to the toilet prior
4: Wear the same clothing

If you goal is fat-loss then gather up 7 days worth of weigh ins, add them up, from there divide it by 7 and this will give you your weekly average. Focus on how well your weekly average is progressing instead of the daily weights.

Power - Positivity - Progress

BK

08/09/2018

Progress is more than just scales weight!

When it comes to progress very often people will only refer progression to what is happening on the scales. However, what is happening on the scales is great data to gather, it’s not the only indicator of how well you are responding.

Above are a list of factors that you should take into consideration, everything from improved health markers, improvements in your mood, energy level, how well you are preforming in sessions to how well your clothes are fitting and how you look visually are all key markers to track to ensure you are getting the most out of your muscle building & fat-loss efforts.

Power – Positivity – Progress

BK

07/09/2018

5 Tips To Make Your Sessions More Productive!

1: Get a training partner

Having a good training partner is essential for taking advantage of your workouts and making training competitive but enjoyable. Not only will it help keep you motivated but it will also be beneficial when it comes to you pushing heavier loads and you need the extra support.

2: If it looks or feels crap then move on

When performing any movement, it should not look or feel like crap. If it does you are either going too heavy or may have an underlying problem. If this happens to you I’d highly suggest moving on to a different exercise that feels fluid in order to stay injury free.

3: Allow for adequate rest

I highly recommend allowing for sufficient recovery in-between sets in order to give every set the best possible effort you can. The heavier the load the more rest you are going to need so take this into consideration.

4: Strive to progress each session

Always strive to progress within each session, wether that is adding additional weight, reps or simply improving your ex*****on or tempo to your previous session.

5: Stick to the plan

I can’t stress enough how important it is to give a plan sufficient time to work and for you to see the benefits. Nothing happens overnight so be patient and you will reap the benefits.

Power - Positivity - Purpose

03/09/2018

Ok guys, after putting up a pole last week asking if any of you have an evening ritual over half of you responded with a big fat no.

I think it is fair to say we could all do with getting more sleep or even just improving the quality of sleep that we get. In this day and age with the number of stressors we are exposed to it can be hard to shut off in the evening time, especially with high use of electronics.

As you all know you can only train as hard as you can recovery so not only is sleep essential for fat-loss, strength & muscle gain it is also super important for day to day living.

Simply I have been continually messing around with is an evening ritual to help me shut off better in the evening time, my routine includes the following.

- Meditating in the evening time
- Getting off my phone 30-60 mins pre-bed
- Writing out a to do list prior to going to bed to dump all of my thoughts and task for the following day
- Reading prior to going to bed
- Drinking camomile/sleepy tea

All of the above are super easy things that you can implement to help you wind down prior to bed, oh and they are all free 😉

Start by implementing one of the above per week and let me know how you get on.

Tag a friend that could do with improving their sleep!

Power – Positivity – Progress

BK

09/08/2018

Aim for a little bit better.

I am a huge advocator of progress not perfection.

Instead of focusing on “perfect or nothing” the best piece of advice I can give you is to focus on what you can opposed to what you can’t.

Always strive to make improvements each week no matter how big or small they are, every new habit engrained will bring you another step closer to your goals.

Try and pick 1 task each week to improve on, examples include:

1: Getting to bed earlier
2:Taking time to wind down prior to bed
3:Prepping your nutrition for the following day
4:Putting more into your current training sessions
5: Getting out to improve your daily step count
6: Meditating or reading daily Spending less time on social media and more time with friends & family

These are just a handful of suggestions, we all have strength and weaknesses in certain areas so pick what applies to areas that you are struggling with and make it a strength!

Power - Positivity - Progress

BK

07/08/2018

Want bigger biceps?

Well then put the 25kg dumbbells down and stop butchering the exercise.

Bicep curls are one of the exercises I see being butchered the most in the gym, people loading up to crazy weights throwing them around with no control what so ever.

A few variables that you want to take into consideration when looking to grow are - ex*****on, tempo, angles, stability, volume & frequency.

My personal goal when it comes to doing an exercise is to get as much out of the given set as I can to elicit growth & muscular damage instead of trying to get as much out of my ego as I have already completed that as a young gun 😂

In all seriousness you will have heard me talk about mastering the basics before - lock your ex*****on down, feel the given muscle and overtime as you master this get as strong as you can in this position and you will reap the benefits.

Comment below and let me know how you get on 💪🏻

Power - Positivity - Progress

BK

06/08/2018

The magic pill finally revealed.

My biggest goal with a client is not to give them the most advanced or personalized training protocol at first, nor am I looking to prescribe them with a super sexy supplement protocol.

What is going to be a hell of a lot more powerful then that is to build a damn solid relationship with regular communication.

Having a solid relationship with my clients has allowed me to know a lot more of the nitty gritty things that are going on with them, being able to address these or refer our and provide a better service in a healthier manner.

In the long run this is going to provide much better results compared to in the past when I haven been guilty of beating them up hoping that it would provide a result.

I truly think communication place such a dramatic role in educating, empowering and building trust.

At the end of the day you can address what you know and your sure as hell not going to listen to someone you don’t trust.

Power - Positivity - Progress

03/08/2018

3 reasons your not getting the results you deserve!

1: Your weekends are blown out of proportion:

It can be very easy to eat well and get your training sessions in during the week when you are in your normal routine but how are you approaching the weekends?

The weekend shouldn’t change anything, as I have touched on before you can create a calorie deficit throughout the week and then completely blow it out of proportion come the weekend by over indulging, consuming to much alcohol & a lack of activity, alongside this your mood, energy levels and sleep quality will all go to crap also.

This will create the viscous cycle of feeling good and dropping weight/ making progress throughout the week, then the weekend comes and your weight goes back up to where it was and sometimes even more, your mentally getting stressed out, it then takes you another 4-5 days to get back to where you were and then your back to the weekend again.

I’m all for having fun but just like everything we do it needs to be in moderation, I always suggest doing 3-4 hard weeks of nailing your training and nutrition targets and then allowing yourself to get out and have a drink or a nice meal - this way you can make sufficient progress but in a healthy manner.

2: You don’t have a goal:

Goals are essential, they are the driver that will motivate you to keep consistent day in day out to continually work towards where you want to get to.

You should have long term and short term goals - for example if you want to loose 10kg in 6 months write this down, find out how much you need to loose each week and as you continually nail the weekly goal it will add up to your long term goal.

3: Your not consistent:

Consistency is the key to results, if you have consistency with everything you do then it is super easy to monitor what’s working and what’s not.

As you all now getting results is not an overnight process which is why adhering to the process long term is always the winner even when you allow for a little bit of lea-way.

Power - Positivity - Progress

22/07/2018

Everyone meet Shane!

By now most of you will know Shane is my brother and I have had the pleasure of doing all of his coaching since Day 1.

Shane is now into the 3rd year of his journey and he has a pretty inspiring story to share with you all.

Click the link below to find out more!

Power - Positivity - Progress

Everyone meet Shane! By now most of you will know Shane is my brother and I have had the pleasure of doing all of his coaching since Day 1. Shane is now into the 3rd year of his journey and he has a pretty inspiring story to share with you all below: Looking back just Read more about Shane’s Story...

10/07/2018

Everyone meet Lewis!

Lewis has basically been my training partner in the gym since day one, he has stood by me right through all of my competition preps and plays a big role in why I do what I do.

After Lewis experiencing a few injuries he reached out to me and I have had the honor of doing all of his training & nutrition coaching online which has lead to these amazing results.

Well done brother, let’s keep pushing forward.

Power - Positivity - Progress

BK

09/07/2018

More amazing progress from one of our clients who has dropped just under 10kg working alongside Precision coach Ben Kennedy.

Emphasize improving overall health first and everything else will fall into place 💪🏻

Power - Positivity - Progress

13/06/2018

Boom, last session tonight with Dan before he heads off on holidays.

The last few months working alongside Dan have been amazing and I am super proud of the progress he has made.

Love your job and you will never work a day in your life!

Power - Positivity - Progress

BK