Andrew Brant- Personal Trainer

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Andrew Brant- Personal Trainer

Personal trainer with 8+ years experience in the fitness industry. I specialise in individual and group training from beginners to the more advanced gym goer.

To avail of a free consultation, feel free to pm me or email me at andrewbrantpt@gmail.com. Currently based in 'Fingal Body Transformations', Metropoint Business Park, Swords, Co. Dublin.

17/02/2017

One of the most important ways of training your upper back properly.

1.Activate your scapula, so you're looking for that squeeze through your shoulder blades.
2. Pause the bar at your body.
3. Slowly release out.

This is applicable to any form of back exercise Wether it be a Barbell or dumbell row, Lat pulldown or seated Row (see video)

30/01/2017

Exercise tip- don't neglect your posterior chain.

Our posterior chain consists of 3 main muscle groups. Lower back, glutes and hamstrings.
It's imperative that we train these guys as much or if not more then our quads.

A great exercise for these muscles and one that I personally love is a Romanian deadlift. When done correctly can be extremely effective in strengthening your glutes and hamstrings, it can be done either with a Barbell (see video) or dumbells.

Coaching tips-
Soft bend in the knees
Slowly lower the bar down your quads keeping it in contact with your leg
Keep your back flat whilst your hips/ bum sit back.
Bring the bar to mid shin.
And fast up

Repeat for 12-15 reps x 3-4 sets.

18/01/2017

Just a little snippet from my current training.

I am currently at the tail end of a strength phase and will be testing my max lifts in the next two weeks.
It's been years since I've tested properly and I'm excited to see where I am at.
Today's workout was 3 reps x 5 sets at 82.5% of my current max of 175kg.

Any further questions or queries you may have with regards to training and/or nutrition please don't be hesitate give me a shout on WhatsApp on 0860415688 or andrewbrantpt@gmail.com

16/01/2017

Blue Monday is a name given to a day in January (typically the third Monday of the month) reported to be the most depressing day of the year for countries in the Northern Hemisphere.
It's also the day most people give up on or give in on their new years resolutions.

There are many different ways to combat the Monday blues and to help you push on at this difficult time of year.

1. Exercise- Frequent exercise helps reduce stress, ward off anxiety and feelings of depression along with numerous other health benefits.

2. Nutrition- As always prepare your food to have with you each day, this prevents you from straying on your meal plans or eating excess calories outside your macronutrient needs.

3- Supplementation- As you may or may not know we live in a country with very little sunshine even in the summer we don't absorb sufficient amounts of vitamin D.

14/01/2017

Knowledge is power.

Time to unwind after a long and busy week in work...finally kick starting my new years resolution and starting to read more.

Strength training Anatomy- This book looks brilliant for anyone who is looking to further improve their Anatomy knowledge, and see how your body works whilst training.

Tools of Titans- I've seen so many people posting about reading this book online so I thought hey I may as well give it a read. I've read two previous books by the Author Tim Ferris and wasn't disappointed with either of them.

07/01/2017

Hard work, dedication and discipline!!

Absolutely delighted for my client heading off on her holidays today.
This transformation only took 7 weeks to achieve, this included Christmas and new years. It just go's to show what can be done in a short period of time when you put your mind to it.

Andrew

05/01/2017

It's not all about the scales people.

02/01/2017

New Year, Same You, Different Goal.

Waking up yesterday morning many of you may have found yourself in a similar position to last year and the year before, and so on. "It's a new year and I'm going to lose weight, get fit and change my life for the better".
Well, what has stopped you in the past?
Have you mentally been in the right frame of mind? Have you thought realistically about the challenge ahead? Whether I have mentioned what you are looking to achieve or not, it's no walk in the park.
The following 3 points are essential for you to achieve your goal:

Training - Are you going to be able to commit to 3-4 sessions per week which will be 40-60 minutes in duration, where you are going to push your body to a level you never have before?

Food - Are you willing to commit to a 90/10 rule. 90% of your weekly food will be from clean,natural, whole sources and your 10% will be eaten at leisure i.e eating out, weekend treat etc.

Lifestyle - It is one of the most underrated aspects of helping you to achieve your desired goal. Avoiding alcohol intake initially in mandatory. 8-9 hour of sleep is necessary to aid your body with recovering from training.

I would like to wish you all a very happy, healthy and successful new year.

Yours in Health
Andrew Brant
Personal Trainer

31/12/2016

Good morning, and happy Saturday everybody.
If you have liked my page, first off I would like to thank you very much. Secondly, I would just like to tell you about my main goal - setting this page up. I have created this page in order to pass on my knowledge to everyone in daily/bi-weekly/weekly posts. My main aim is to help people out with their own fitness-strength-weight and/or fat loss goals for the new year.

So if this may interest you and you have any questions or suggestions of what you would like to see me post about, please comment below or send me a private mail.

Have a great day.

Address

Fingal Body Transformations, Metropoint Business Park, Swords
Dublin

Telephone

0860415688

Website

http://www.fingalbodytransformations.ie/

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