Strong as an Ox, Lean as a Lion
Mens Program
The Strong as an Ox, lean as a Lion Program is a Bespoke S&C Program built to bring men with already generally healthy lives and a reasonable amount of exercise to the next level of Physical Prowess.
This group is populated with determined focused individuals who are often former athletes and are successful in business. If you are a like minded professional this may be the group for you.
Who this is for? Men
If you are saying yes to a number of these points then this program may be for you. I stress may be for you as while this is a layered, scientific approach it is none-the-less a program that needs attention, focus and drive. If you do not have these motivations right now, that’s fine; maybe you are not quite ready to commit to this program yet. Maybe a different approach is needed or you are not ready for the change quite yet.
However if you are, read on............
The short of it – Brass Tacks
Why you are here.....
This group is populated with determined focused individuals who are often former athletes and are successful in business. If you are a like minded professional this may be the group for you.
Who this is for? Men
- Between 25 & 65
- Generally fit but struggling to shed the last few pounds, usually of belly fat
- Bored of present routine
- Athletes looking for a professional S&C program
- Want to improve technique in gym
- Like to working in a small private facility with like minded people
- Think you train pretty well, but struggle with adding muscle
- Who Struggle to get your head around all the nutritional nonsense that dominants the information highways
- Want to look and feel better for yourself
- Want to impress your missus
If you are saying yes to a number of these points then this program may be for you. I stress may be for you as while this is a layered, scientific approach it is none-the-less a program that needs attention, focus and drive. If you do not have these motivations right now, that’s fine; maybe you are not quite ready to commit to this program yet. Maybe a different approach is needed or you are not ready for the change quite yet.
However if you are, read on............
The short of it – Brass Tacks
Why you are here.....
- You want to look and feel better
- You are not quite sure how to get really strong and lean
- You might want to be faster, stronger, more powerful and competitive for your sport
- You have low back and/or neck pain and are sick of it
- You eat well sporadically
- You binge
- You want one person to guide you on all fronts
- You need someone to be looking over your shoulder making you accountable
What results can you expect?
- Loss of back & neck pain
- Can help strengthen your heart
- More educated on what it takes to keep yourself
- A stronger, leaner body
- Loss of stubborn Belly Fat
- Better Sleep
- Better Posture
- Higher Sex Drive
- Better concentration at work
- Allot more confidence
Why can you achieve these results with us?
What I can help with?
- Applied Science means Science put into practice. There is allot of rubbish out there in terms of Health & Fitness as well as specific to Strength & Conditioning, Fatloss or even what "Fit" is at all! What we are doing with this program is applying science we know works with this population allied to my experience within our Irish culture and population.
- Strength Training, developing efficient Energy Systems (Aerobic & Anaerobic) and finding a balanced approach to Nutrition is what works.
What I can help with?
- Developing an Applied Science (meaning science showed us an idea may work, and then we tested it and it works) program specific to you and around your life
- In-Person Coaching with a shared financial load (with other participants)
- Making you accountable
- Educate you in how to look after yourself as you age
- Resistance Training - Lifting weights, using bands, bodyweight, kettle bells, Swiss balls, rings, steps, medicine balls and anything else we can find at various types of intensities
- Intelligent Conditioning using all of above plus some more traditional implements like Bike, Rower & Running
- Learning to throw things around intelligently and with intensity
- Educate you on basics of Exercise & Nutrition
- Develop good habits around lifestyle and nutrition that will last a lifetime
- Varying Training
- Keeping you accountable & engaged
How much does it cost?
Rolling Monthly
199.00 for 4 weeks (12 x1 Hour sessions + Personalized Programming + Nutritional Program)
495.00 (165.00 per month) for 12 weeks
When & Where?
Sessions take place at our small private but well equipped gym at Carrig House, Main Road, Ballincollig.
Because of the flexibility you can pick your 3 sessions from any of the 9 following time slots;
Monday – Tuesdqay - Wednesday – Thursday – Friday Mornings @ 6AM
Monday – Friday @6.00PM-7.00
* Some saturdays @11am
When & Where?
Coached sessions take place at our small private but well equipped gym at Carrig House, Main Road, and Ballincollig.
However the when has a little bit more flexibility than most programs or classes. We will have 9 slots (4 mornings, 5 evening) that will be available for you to attend. This program was built out of the needs of the people I meet and deal with. Many are parents, shift workers, Sales reps or business owners. They want to train with us but they struggled with the rigidity of the programs. So I changed the programs logistics. While some people may still stick to the same sessions this flexibility means people can plan their week on Sunday night and not miss out on a session, getting full value for their investment.
Rolling Monthly
199.00 for 4 weeks (12 x1 Hour sessions + Personalized Programming + Nutritional Program)
495.00 (165.00 per month) for 12 weeks
When & Where?
Sessions take place at our small private but well equipped gym at Carrig House, Main Road, Ballincollig.
Because of the flexibility you can pick your 3 sessions from any of the 9 following time slots;
Monday – Tuesdqay - Wednesday – Thursday – Friday Mornings @ 6AM
Monday – Friday @6.00PM-7.00
* Some saturdays @11am
When & Where?
Coached sessions take place at our small private but well equipped gym at Carrig House, Main Road, and Ballincollig.
However the when has a little bit more flexibility than most programs or classes. We will have 9 slots (4 mornings, 5 evening) that will be available for you to attend. This program was built out of the needs of the people I meet and deal with. Many are parents, shift workers, Sales reps or business owners. They want to train with us but they struggled with the rigidity of the programs. So I changed the programs logistics. While some people may still stick to the same sessions this flexibility means people can plan their week on Sunday night and not miss out on a session, getting full value for their investment.
Rolling monthly payment
199.00 per month
QUARTERLY DISCOUNT
165.00 FOR 3 MONTHS
165.00 FOR 3 MONTHS
The Long of it – for a more detailed insight
What is required?
What is required?
- An ability to train for approx 1 hour 3 times per week n Ballincollig
- Access to the Internet at least once a day to work on the online Nutritional & Lifestyle Coaching Program for 5-10 mins
- Hard work for the period of time in gym
- An ability to switch off and recover
- Initial Patience towards a greater goal
- An open mind to training and training methods and allowing Applied Science to do its job.
- Can help strengthen your heart
- More educated on what it takes to keep yourself
- A stronger, leaner body
- Loss of stubborn Belly Fat
- Better Sleep
- Better Posture
- Higher Sex Drive
- Better concentration at work
- Allot more confidence
Why can you achieve these results with us?
Applied Science means Science put into practice. There is allot of rubbish out there in terms of Health & Fitness as well as specific to Strength & Conditioning, Fatloss or even what "Fit" is at all! Science can be tweaked or bluffed as well and many popular methods of training and changing nutrition are actually not that successful at all, at least long term
What we are doing with this program is applying science we know works with this population allied to my experience within our Irish culture and population.
Strength Training, developing efficient Energy Systems (Aerobic & Anaerobic) and finding a balanced approach to Nutrition is what works.
The Problem
Modern life though has reduced our ability to develop & maintain adequate strength and testosterone levels as well as a basic, efficient aerobic and cardiovascular system. In a line this is largely because we move less and sit more. Those issues are not going away for many people as that simply life and work for now. So we have to cleverly replace what we lost when we became less "working men".
The Solution
In many ways testosterone is a key component to these changes. Like anything, too much can be a negative also, but the right amount can have a significant effect on quality of life for men
Lifting weights
We Know;
• Strength Training increases testosterone levels (Craig et al 1989) (1)
• Increases in testosterone helps regulate bodyfat and increase metabolism (the rate that you burn energy when not active, critical to keep fat away) (Traish et al , 2009) (2)
• Low levels of testosterone are often seen in depressed men, especially as they age (Almeida et al, 2008) (3)
• Lowered testosterone makes men more susceptible to Diabetes and Heart Disease (Channer, 2011) (3, 4)
• Low testosterone levels decreases sex drive (Travison et al, 2006) (5)
• Optimal testosterone may help fight Alzheimer’s and improve cognitive ability
Applied Science means Science put into practice. There is allot of rubbish out there in terms of Health & Fitness as well as specific to Strength & Conditioning, Fatloss or even what "Fit" is at all! Science can be tweaked or bluffed as well and many popular methods of training and changing nutrition are actually not that successful at all, at least long term
What we are doing with this program is applying science we know works with this population allied to my experience within our Irish culture and population.
Strength Training, developing efficient Energy Systems (Aerobic & Anaerobic) and finding a balanced approach to Nutrition is what works.
The Problem
Modern life though has reduced our ability to develop & maintain adequate strength and testosterone levels as well as a basic, efficient aerobic and cardiovascular system. In a line this is largely because we move less and sit more. Those issues are not going away for many people as that simply life and work for now. So we have to cleverly replace what we lost when we became less "working men".
The Solution
In many ways testosterone is a key component to these changes. Like anything, too much can be a negative also, but the right amount can have a significant effect on quality of life for men
Lifting weights
We Know;
• Strength Training increases testosterone levels (Craig et al 1989) (1)
• Increases in testosterone helps regulate bodyfat and increase metabolism (the rate that you burn energy when not active, critical to keep fat away) (Traish et al , 2009) (2)
• Low levels of testosterone are often seen in depressed men, especially as they age (Almeida et al, 2008) (3)
• Lowered testosterone makes men more susceptible to Diabetes and Heart Disease (Channer, 2011) (3, 4)
• Low testosterone levels decreases sex drive (Travison et al, 2006) (5)
• Optimal testosterone may help fight Alzheimer’s and improve cognitive ability
Conditioning
What is it?
What we know
References
1. https://www.ncbi.nlm.nih.gov/pubmed/2796409
2. https://www.ncbi.nlm.nih.gov/pubmed/18772488
3. http://jamanetwork.com/journals/jamapsychiatry/fullarticle/482640
4. http://heart.bmj.com/content/97/11/867
5. https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2005-2508
What is it?
- In a general sense conditioning, using conditioning in the psychology spectrum, is when what we do or how we act becomes more and more predictable as a result of reinforcement within a particular environment. Basically we repeat behaviours the more we are exposed to them
- Conditioning in sport is more specific. In a general sense (and thinking physical preparation) we condition ourselves to be as robust and resilient as possible for the sport we play. As an extension of that we conditioning ourselves more specifically in a game-play and tactical sense by breaking the game down into smaller bits to develop and reinforce our tactics and philosophy.
- Conditioning for the regular bloke trying to be fit and healthy and lose a few kg is generally used as a method of Fat-loss enhancement. And while this has a place and is very effective when used cleverly, we use Conditioning for you guys to build an overall tough and robust Aerobic and Anaerobic capacity. This will be able to help you work, stay up with the wife, play with the kids and get shit done for a long time into the future.
- Conditioning is about developing different energy pathways. All Energy systems work together day to day or even when playing sport. There is not a stop-start process with the energy systems; however one energy pathway may be used more than another depending on the task at hand. The reason I explain this is because what we have now in the fitness industry is an acceptance of something like HIIT (High Intensity Interval Training) as De-Facto conditioning. But conditioning for what? HIIT is being used based on only a small handful of studies. It works well with weight training, but not really on its own. So basically HIIT classes are largely unproductive if seen as a main way of burning fat.
- I use strength circuits on at least 1 day a week that will raise metabolism, working on aerobic capacity and burn fat all at once. But the critical part is lifting moderate to heavy weights throughout
What we know
- Meal Plans only work for a short period and ALL fail eventually.
- All diets are based simply on a calorie deficit. Nothing else. Does not matter if it’s low carb/no carb, no sugar, paleo, soup, whatever... they all want you to reduce calories significantly. So of course you will lose weight. But how sustainable is it?
- Eating well is not half as complicated as some would let you believe.
- Eating is more about our state of mind and behaviours than actually what we eat. And that a good thing, if we sort out our behaviours
- Small one-step changes to our habits work a hell of allot better in the long term than any excessively structured and strict diet
- How you eat far outweighs what you eat
- Planning underpins good nutritional choices, even when we go boozing or have a party. If we plan well and create good habits around these events then we enjoy them even more.
References
1. https://www.ncbi.nlm.nih.gov/pubmed/2796409
2. https://www.ncbi.nlm.nih.gov/pubmed/18772488
3. http://jamanetwork.com/journals/jamapsychiatry/fullarticle/482640
4. http://heart.bmj.com/content/97/11/867
5. https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2005-2508