I took this from the note I published on http://www.facebook.com/PhysiquesOnline

I was planning on writing a big piece on the past 12 months in business and training but I think there might be too much ha so here it is condensed

• I was unemployed in January 2012, thinking of moving abroad with my qualification due to having no luck in Dublin.
• Got a break and started to get offers. Went through three different gyms in the space of 2 months, not lasting more than two weeks in any one place… I was always looking for a better position.
• Finally settled in March 2012 as a PT in a big chain gym.
• Set up my online business around August this year. Had played around with online stuff before but nothing to the success of Physiques Online.
• Spent a shit load of time and sleepless nights trying to come up with the best program/package to run. Putting together the best plan you can for a 28 day program might seem easy but not when you want everything to be perfect, I’ve come to realise sometimes you have to just roll with it and trust in yourself as an honest trainer.
• Have ran two 28 day plans in 2012. Learned a LOT from both. Improvements have been made and we’ll be kicking off again on Monday 14th of Jan. Looking at parts of the program as I’m writing this, I’m like a kid at Christmas bundled with excitement, like he can’t wait to open presents- I can’t wait to see the end results,, people looking better than they thought they could, healthier and a hell of a lot happier

That’s what’s happened in a nutshell..and briefly what I’ve learned…

• I LOVE running my own shit. Having my own clients to do my programs, test new programs out and see the results. I love all that, seeing improvements unfold is deadly.
• I’m always in a rush to do everything, some people come to me wanting results yesterday and in business that’s the way I am but we have to be patient. I expect people to adhere to a program and always telling them to be consitent with the plan, now I know I must take this advice too and stick to an idea/business plan that I might not see a return for a few months down the line.
• Time management is a bitch! And has lost me clients this year. I’m not about to live like a monk, however I do have a better plan for 2013 with scheduled time for certain aspects in the business.
• I don’t stress over little things. We all know bills are a pain, making up the rent, paying off the car. We all have them, either big or small. We do what we can and that is all your expected to do. F**k it if you fall short some weeks, I have, I’m still smiling ) ..My better half says if I was more laid back I’d be horizontal lol but I think when a situation arsises, a million thoughts are going through my head on how it can be solved and I know very quickly what has to be done. After that what’s the point in stressing

I think this is a longer note than expected. Overall, I’m happy with 2012, met a lot of great people in the gym, both working with and clients. Training went well but 2013 is going to be beastmode. I’m going to be tracking my progress too so people can see what I’m doing and maybe put some of my methods to use.

Really looking forward to this year. I KNOW it’s going to be a success and I hope yours will too. If I can help in anyway with that success then you know where to find me!

Saturday 1st Of December seminar details.

9am Uni Skulpt Gym, 136 Harmonstown Road, Raheny, Dublin 5. (Beside Harmonstown DART station).
4pm Animal Barbell Gym, Unit 10 Coolmine Industrial Estate, Blanchardstown, Dublin 15.

Both will last approx an hour or so. It is €10 to attend and all the proceeds are going to charity. The Aware Charity, Beating Suicide and Depression.

What’s involved in the talk ??

Stubborn Body Fat and Why won’t it behave.

Common mistakes and What you actually need to do.

Implementing Cheat Days for better results.

Steps to preventing weight gain over Christmas…..

Attendees are going to learn a hell of a lot on Saturday. I’ll be running the 14 day Fat Flush Plan in-house at these locations beginning next week. The said plan is €29 online but I’m doing it for €20 for people coming to the talks and that includes 4 group training sessions. Practically giving it away !!

You can mail me with any queries on physiquesonline@gmail.com

Dan

Oh and here’s todays Metro Herald

As the post suggests I will compare Carbohydrates to Fats. Good and bad points. Nutritional make up. And how we can manipulate them to reduce that ever stubborn body fat. 

First lets look at Carbohydrates or CHO for short.

1 gram of CHO = 4 calories (kcal). Look at it like units of energy, so we get 4 units of energy from 1 gram of Carbohydrates. We can break them down into 3 different categories in relation to how often we should have them.

Everyday – Here I’m talking about vegetables. I prefer to keep it green so brocolli, spinach, green beans, lettuce. You can include most veg but I’m just a bit simple with my eating (and in general haha). These are fibrous carbohydrates and basically should be included in most meals.

Sometimes – Brown carbs like rice, gluten free bread and sweet potato. You should be using these carbs weekly, if you are on a fat loss program. That could mean once per week as a refeed/cheat just to jack up the metabolism, fill our glycagon levels and speed up fat loss. If you’re just on a ”healthy eating plan” then you might include these more regularly then once per week but if it’s fat loss and you’re not yet lean then once a week is enough.

Rarely – SUGAR and ”white carbs”. So refined/simple carbs such as chocolate, crisps, fizzy drinks and your general sugar filled delights. These bad boys are toxic for the body. Also, white rice, potatoes, bread should be regularly avoided. I don’t even bother gong for these as a cheat because of the wheat in them. I have client’s that I have completely turned of the likes of bread because they know how bloated and uncomfortable they feel when they go and have some.

Sugary carbs are an immediate spike in blood glucose levels (sugar in the blood) which in turns raises insulin levels. INSULIN !! Remember that name. Insulin is our storage hormone. When insulin is released, our body wants to hold onto that sugar and store it as body fat. We don’t want that right ?

Not only storing body fat but raising blood sugar levels will make them plummet not long afterwards. Do we ever get that mid morning / mid afternoon slump at work and need some chocolate or sugar filled coffee to get us through ’til lunch or home time?

BINGO we need to cut down the carb intake.

But if I’m not eating carbs then where will my energy come from? I’m on the go all day so how will I last a full day without hitting the deck? Glad you asked

FATS – Increase your intake of healthy fats. 

1 gram of FAT = 9 kcal. So 9 units of energy instead of a measly 4.

Nuts, avocado, cottage cheese are examples of good fats. So we get more energy from fats AND we don’t get crazy sugar spikes all day long. WIN WIN. Insulin and blood glucose stay at a steady state throughout the day so we have a steady state of energy.

My last point is the fun point . Reducing carb intake + increasing fat intake = Burning body fat throughout the day.

We get into a fat burning state when we keep blood glucose down and insulin at bay.

I’ll do another quick post about manipulating the two in order to maximize the fat burning effect. Hope I’ve helped in some way !!

All the information you need to know about the 4 week physique, my online health, fitness and lifestyle transformation. The program is €70 and comes with a fool proof money back guarantee if you’re not happy with the end product !

4 weeks/28 days includes

• A 28 day training manual – 7 sessions per week including strength training, HIIT and some low intensity aerobic training. To get maximum result you should train 7 days but I understand this might not be manageable for some. So in that case you would do as many session as physically possible.
• A complete nutrition guide. I’ve included meal options, meal timing, dessert options. I teach you how to manipulate the body into burning fat with the type of food s we eat and the time of day in which we do it.
• 24/7 access to an online forum – You’ll be added to a private group on Facebook where it will be members only. This is where you can post any questions you have on any aspect of the program and I’ll be there every day to guide you. Great way to stay motivated with like minded people who all have goals to reach.
• Money Back Guarantee – the program is 70 euro for the month. That is actually substantially cheaper than 2 PT sessions. But instead you’re getting all of the above along with myself guaranteeing a full refund if you are not completely satisfied with your result or the experience .

Sign up can be done via Facebook (@Physiques Online) or by emailing me at physiquesonline@gmail.com. The videos are a good way to get an understanding of all involved.

In case you miss it – You can sign up to this if you’re a complete beginner to training and also if you would be a very advanced trainee like myself . Training can be done at home or can be done in the gym, there are videos to support wherever it is you train.

I hope you’re ready for some great results in just 4 short weeks. Put your faith in it…I have…And what I guarantee is a no brainer. Get in touch if you have any questions. First month runs before Christmas 2012.
Dan