Transform... you're in the well.

Hanley

I'll get it rolling....

What's your bodyfat percentage?? :D

(sorry, I had to)

I imagine there'll be a lot of people with serious question, I'm just drawing a blank now.

So let's have em peeps!

MagicMarker

What's your favourite colour?

brianthebard

Good choice Hanley!

Transform;

How long have you been training?

How did you get into it/why do you train?

What lifts should people be doing (beyong obvious things like the compound lifts) that they aren't?

What do you see people doing in the gym and want to tell them not to?

How can I train my core with weights without messing up my herniated disc further? (so like ab pull downs, but not).

Thanks.

g'em

Transform am I right in thinking you ran a marathon a few years ago? Do you still run that kind of distance? If not would you do it again?

How much weight did you drop when you were endurance running and how did that affect you psychologically if at all?

Oh and I have to ask, just how big are your arms?

WHIP IT!

Could someone tell us a little more about Transform so we can come up with a few appropriate questions?

Merci Buckets!

Reyman

Transform - just one question.

How do you stay so cool and in control with all the silly questions we ask here?

WHIP IT!

WHIP IT! wrote: »

Could someone tell us a little more about Transform so we can come up with a few appropriate questions?

Merci Buckets!

Well known personal trainer - frequently on TV3, a fitness encyclopedia, 8% bf year round and an all round nice guy (according to a decent elderly-ish (50's) guy who spoke to me down in Crunch one day in the sauna who knew him when he worked there apparently - for the record, the topic of conversation started about how the personal trainers in Crunch used to be better and I agreed, and then Transform/Dominick came into the conversation as he was there years ago before I joined!)

Transform, what age did you realise you wanted to be a personal trainer and do you think working in a gym is the best way for personal trainers to get clients and a reputation or just a mugs game?

Transform

Hanley wrote: »

I'll get it rolling....

What's your bodyfat percentage?? :D

(sorry, I had to)

I imagine there'll be a lot of people with serious question, I'm just drawing a blank now.

So let's have em peeps!

well i test with calipers at about 4.5-5.5% year round for the past 10+ years. But here are a few pics to remind - there is about 3/4 of a stone in the difference between the two (black and white done for magazine and web shots i was asked to do with an excellent photographer)

http://www.dropshots.com/Transform

Gotta go to work now so back at this later, sorry

cmyk

Jees, 6% bodyfat, fair play for maintaining it for so long. What is your typical daily/weekly diet like to achieve this, and do you find it hard to be dedicated to nutrition on a constant ongoing basis?

the drifter

thats unreal id love to be 16% bf again let alone 6%!!!

Are you used to being 6% now as in do you find it normanl to maintain it or do you still have to struggle for it?

WHIP IT!

What are your three absolute golden rules for achieving/maintaining your desired physical appearance...

rubadub

WHIP IT! wrote: »

What are your three absolute golden rules for achieving/maintaining your desired physical appearance...

And what are your top 3 vices that hinder it? e.g. booze, cakes

Transform

MagicMarker wrote: »

What's your favourite colour?

blue

Transform

brianthebard wrote: »

Good choice Hanley!

Transform;

How long have you been training?

How did you get into it/why do you train?

What lifts should people be doing (beyong obvious things like the compound lifts) that they aren't?

What do you see people doing in the gym and want to tell them not to?

How can I train my core with weights without messing up my herniated disc further? (so like ab pull downs, but not).

Thanks.

Properly since i was about 19years old - started doing weights after doing 2 years physiology and health in carlow RTC then off to sunderland for a sports science degree when i REALLY learned the ropes.

I train because i enjoy it and i believe i have a genetic gift that just has to be used - i am not the smartest person, crap at musical instruments etc so this i what i do and love it.

Must do lifts - all the baiscs and the not so obvious more glute activation and shoudler stabilizers movements i.e hip lifts and band pulls.

Not to do in gym - cable cross overs and crunches, better movements

Train my abs with injuries - need to see range of motion and assess first then treat so can't really say until i see someone face to face

Transform

g'em wrote: »

Transform am I right in thinking you ran a marathon a few years ago? Do you still run that kind of distance? If not would you do it again?

How much weight did you drop when you were endurance running and how did that affect you psychologically if at all?

Oh and I have to ask, just how big are your arms?

I do no running beyond an hour at moment (mainly intervals) - not getting ready for any races yet so maybe later in year. Still run or do cardio most days - have to with clients but that is nothing over 30mins. I would do a marathon again just to improve on my 3hrs 11mins to under 3hrs but undecided yet.

Dropped from about 13and a half stone to 12 and a half for mnarathon and would take off more if i did it again just to run it quicker. However, i feel better now than i did while running distance. I didn't really care about the drop in weight and looking skinny as i believe you can change your shape and size any time its fairly easy.

15inches flexed and about 13inches unflexed- can't flex fat!!

Transform

Reyman wrote: »

Transform - just one question.

How do you stay so cool and in control with all the silly questions we ask here?

man on this forum i am so used to it

Transform

Deleted User wrote: »

Well known personal trainer - frequently on TV3, a fitness encyclopedia, 8% bf year round and an all round nice guy (according to a decent elderly-ish (50's) guy who spoke to me down in Crunch one day in the sauna who knew him when he worked there apparently - for the record, the topic of conversation started about how the personal trainers in Crunch used to be better and I agreed, and then Transform/Dominick came into the conversation as he was there years ago before I joined!)

Transform, what age did you realise you wanted to be a personal trainer and do you think working in a gym is the best way for personal trainers to get clients and a reputation or just a mugs game?

UCD - back in the days!! Just a spotty trainer back then!!

Finished up my sports science degree at 21yrs old (now 32yrs) and applied for jobs in most gyms as a trainer - started on a pay of €13,000 a year!! Worked with crunch fitness company as their fitness director for about 6-7years (later in dunlaoghaire) and got sick of the crap pay, no progress and not being allowed to do personal training there - oh no i did one session with Kate Blanchette in crunch and then was told i had to pass it on to one of my trainers so i could focus on running the gym floor! Ah well the gym was a great experience and i would not be here today without it.

Ultimately as a trainer you will never reach your potential until your working for yourself and the pressure is on to deliver results to keep clients coming through your doors. I have lots of clients that come to me and do the program in their gym.

Transform

cmyk wrote: »

Jees, 6% bodyfat, fair play for maintaining it for so long. What is your typical daily/weekly diet like to achieve this, and do you find it hard to be dedicated to nutrition on a constant ongoing basis?

Typical week/diet is same as has been listed here many times before - low GI, plently of oats, protein, protein shakes, fruit, veg and supplements. I make my own flapjacks and could live off them and protein drinks tbh. Eating healthy is really really easy its making the decision to stay on track and staying ahead of the game thats hard.

FEELING GOOD IS FREE! LOOKING GOOD, THAT COSTS

Transform

the drifter wrote: »

thats unreal id love to be 16% bf again let alone 6%!!!

Are you used to being 6% now as in do you find it normanl to maintain it or do you still have to struggle for it?

Not a struggle at all - hard work, good eating and knowing the view from the front is better than chasing someones tail is better. I like staying on top, unlike some personal trainers who may be strong/good personality but no one want to look like them

Transform

WHIP IT! wrote: »

What are your three absolute golden rules for achieving/maintaining your desired physical appearance...

1. Intensity - hard work is avoided my most this is why the majority avoid squats and deadlifts or for women lunges and straight leg deadlifts.

2. Consistency - goes for diet and training and is directly linked with your attitude. 1st place goes to those who persevere NOT those who get it right now and again

3. Keep records - done with myself and all my clients. Measure, record, adjust and progress.

Transform

rubadub wrote: »

And what are your top 3 vices that hinder it? e.g. booze, cakes

I like german beers, coffee, dark chocolate but do not consider them vices - just things i enjoy. None of which hinder my training etc as i put in the work

Degsy

Transform wrote: »

I like german beers, coffee, dark chocolate but do not consider them vices - just things i enjoy. None of which hinder my training etc as i put in the work

How many beers would you quaff a week?

itsallaboutheL

what "grinds your gears" when you see it in the gym/ from a client?

Brian?

Transform,

What is your current lifting routine like?

How often do you change it up?

Are there any programs you've tried that were useless?

gnolan

Are you always looking to increase your lifts, or would you have reached a stage where you're happy with how much your lifting and how you look?

Transform

Degsy wrote: »

How many beers would you quaff a week?

Some weeks none and some weeks 3-4. Really depends on what on. I am not much of a drinker but like some wine and beers when the time is right

Khannie

Transform wrote: »

I make my own flapjacks

Recipe?

I've been making my own recently too.

Transform

itsallaboutheL wrote: »

what "grinds your gears" when you see it in the gym/ from a client?

Mostly young guys putting in crap loads of effort on bloody biceps curls then no effort when it comes to chins, leg work etc

From a client - very little i am getting paid to put up with their forgetfulness, lack of effort with diet etc its my job to find a better way of getting the info across to them and keep them motivated. However, years ago these things did piss me off but you learn quickly

Transform

briankeating wrote: »

Transform,

What is your current lifting routine like?

How often do you change it up?

Are there any programs you've tried that were useless?

Tuesday

Lunges onto step 15kg dumbbells 10reps per leg + Chins body weight 8reps + weighted crunches with 20kg plate 20reps (all done with no rest between all for 5 sets - no rest at all!! for 5 sets remember).

Dips 40-50kg added weight (there was a bet on i couldn't get 9reps with added 50kg - i got 8reps!) + Thick handle farmers walk 30kg DB (about 35secs) + Reverse ab curls with added 8lb ankle weights on each leg 20reps (as above on recovery

Side extensions with a partner 12reps per side (off side of bench) + thick handle biceps curls 16kg 12-15reps and then finished with 8reps on chins to really hit it home.

this was done with 2 other guys and moving for all the sets so your pushing on the other guy to finish up his reps. Partner stretching at the end.

that a typical mix up day and i do 2 hard front squatting/deadlift days. i train every day of the week pretty much, some days is just intervals on cross trainer for 25mins or 45-60mins ashtanga yoga. Always rotating

Never use and useless programs like body part per day junk!!! Just get nothing from them but overtrained

Training is fairly simple for me - get stronger on squat, deadlift, chins and dips, outside of that i really mix it up quite a bit but always back to those basics

Transform

gnolan wrote: »

Are you always looking to increase your lifts, or would you have reached a stage where you're happy with how much your lifting and how you look?

need to get to 300lb bench 400lb squat and 500lb deadlift so yes always looking to get stronger just not i a rush either as i have to do so much cardio

kevpants

Transform wrote: »

need to get to 300lb bench 400lb squat and 500lb deadlift so yes always looking to get stronger just not i a rush either as i have to do so much cardio

What are your bench, squat & pull now? It'd be a great achievement to get to those numbers with all the cardio you have to do also.

BossArky

How many pull ups can you manage when going for a 1 set max?

What are your fastest (and current?) race times e.g. 1 mile, 5km, 10km, .. etc

Did you ever have to turn down a client after a number of sessions? e.g. You were afraid they were in such bad condition that there wasn't much you could do for them except send them to an early grave.

Do you have siblings? If yes, are they in the same sort of shape? i.e. Does fitness awareness run in your family or is it a path you took alone?

What advice would you give someone who is trying to drop subtle hints to a family member about their weight / diet / lack of exercise? (people get touchy)

corribdude

Do you ever get shoulder pain from doing dips? Is there anything that can be done to avoid it?

hooplah

Transform wrote: »

I make my own flapjacks and could live off them and protein drinks tbh.

+1 on the receipe request

celestial

Why dipping and not benching?

PeakOutput

do you think you find it easier than average to put on muscle lose fat or is it simply the amount of effort you put in

do you limit the length of your weight training sessions(60 mins /40mins / 2hours)


+1 on the flap jack recipe please

could you beat jack bauer in a fight?

amacachi

No-one else has asked the most pertinent question it seems, so I shall;

Would you beat Markus Ruhl in a fight?

Typhoon.

WOW T... great shape

i knew there was a reason I paid attention to your posts

+1 for the flap jacks

Transform

kevpants wrote: »

What are your bench, squat & pull now? It'd be a great achievement to get to those numbers with all the cardio you have to do also.

Bench - favour dumbbells and did 43kg dumbbells for 7reps and 5 sets this week. Do not do barbell much as my shoulders do not like it much.

Squat (front) - on a single 120kg and working up. Gave up back squats as it was always damaging my upper back vertebrae

Trap bar deadlift (not a high handle position but a proper lower position) - 195kg for doubles. Regular deadlift last week 172.5kg for sets of 5reps

Chins - for a single have gone over 30kg

Dips - well did 8reps with added 50kg on a final set of 5sets

Not amazing numbers but i am working up - current weight 89kg

Transform

BossArky wrote: »

How many pull ups can you manage when going for a 1 set max?

What are your fastest (and current?) race times e.g. 1 mile, 5km, 10km, .. etc

Did you ever have to turn down a client after a number of sessions? e.g. You were afraid they were in such bad condition that there wasn't much you could do for them except send them to an early grave.

Do you have siblings? If yes, are they in the same sort of shape? i.e. Does fitness awareness run in your family or is it a path you took alone?

What advice would you give someone who is trying to drop subtle hints to a family member about their weight / diet / lack of exercise? (people get touchy)

Never tried - added weight once i got over 8reps. Do not respond well to high reps on chins but do like the odd 300 workout which has 25reps to start and finish and can normally get all 25 with a short break on the first round.

Never had to give up on a client no and i have worked with some tough ones. Fired a few though for lack of progress and wasting my and their time

Have 2 brothers and one sister and a 5month old daughter!! The brothers are on ok shape and train regualrly but it really came from being quite good at sports at school - athletics, soccer, basketball etc (could dunk the ball at about 14-15years old and can still do it today - thats a 10foot high ring!)

Subtle hints - give them the name of a trainer or buy them a training session for someone local and get them started, they really have to make the decision though.

Last week i had a mum and daughter start with me (2-3 stone each to drop). The mums other daughter is a client of mine and she kept pestering them to come to me so i said - look tell them to come ONCE for free if they do not like it then grand. They are now doing 2 sessions a week. ONly problem - the mum is making faster progress!

Transform

hooplah wrote: »

+1 on the receipe request

Family secret!!!

Lots of seeds, oats, dried fruit etc and some butter and honey

Transform

corribdude wrote: »

Do you ever get shoulder pain from doing dips? Is there anything that can be done to avoid it?

Never, most shoulder pain needs lots of band pulls, shoulder scap work, massage and stop doing benching with elbows out

Transform

celestial wrote: »

Why dipping and not benching?

Works better for me and i enjoy it more. I still bench once a week for 4-5 sets and do lots of push ups on rings every week though. Lots of push up type work in the yoga i teach also

Transform

PeakOutput wrote: »

do you think you find it easier than average to put on muscle lose fat or is it simply the amount of effort you put in

do you limit the length of your weight training sessions(60 mins /40mins / 2hours)


+1 on the flap jack recipe please

could you beat jack bauer in a fight?

Never any longer than an hour or your farting about.

I do think i possibly find it easier but as they say it takes 20 years to become an overnight success. Found the right foundation through hardgainer and went from there

Transform

Man that fat bolated belly on markus i think i would just run off with his box of chicken and rice he would chase and then collapse with a heart attack!! No contest

d-gal

what's your average day of work?

How many clients do you have?

what's your fee? (if to personal don't answer! )

This is fun, I think we should do this on all the fitness professionals here, would love a load of questions thrown at me, make me think a bit more about myself! :pac:

WolfForager

How do i accomplish getting a body more like yours and less like most of the guys i see at the gym, bloated looking rather than toned.

Transform

d-gal wrote: »

what's your average day of work?

How many clients do you have?

what's your fee? (if to personal don't answer! )

This is fun, I think we should do this on all the fitness professionals here, would love a load of questions thrown at me, make me think a bit more about myself! :pac:

Average day is 6-8 clients a day - some at my place www.bhaf.ie or in their home. 5 days a week and half day saturdays. Day starts when i am up at
5.45am. I train myself most days of the week also.

I charge €85 for one session or €800 for block of 10 sessions. Nutrition consultations or seminars are different - doing one this coming monday in balckrock and that is actually free.

50% of the clients i have i have had for over 5 years.

Transform

WolfForager wrote: »

How do i accomplish getting a body more like yours and less like most of the guys i see at the gym, bloated looking rather than toned.

be prepared to do all the things the bloated fat guys will not do - they rest too much, read bodybuilding magazines too much and eat junk, useless programs also

Racing Flat

Transform wrote: »

50% of the clients i have i have had for over 5 years.

:eek:

Have they not got the message by now?*


*Tongue in cheek....I know some people like to have someone watch over them, guide, encourage etc.

But as a personal trainer, is it not an aim to restore control - to teach the person all they need to know to live a healthy lifestyle and so that once they have taken this on board they will be able to continue independently? Restore psychological as well as physical well-being?

r3nu4l

What are the most valuable exercises or routines (cardio and free weights) for burning fat?

(obviously a good diet is absolutely vital, this much I know)

Do the majority of your male clients want to lose weight or gain muscle?

Have you ever taken on a client that was seriously obese? How did you manage that?

EDIT: Just saw those photos :eek: So more questions!

Does your physique ever initially put clients off? (do they feel intimidated?)