Telling it like it is on today fm tomorrow at 9.15am

Transform

well its that time of year again - when people promise to drop the holiday weight or even the xmas weight they said they would drop.

so i am on today fm tomorrow morning with Ian Dempsey et al (the other kildare fella is away) shooting the breeze and basically telling it like it is when it comes to all aspects of fitness, nutrition and health.

Of course i will be giving boards.ie a big plug as usual.

itsallaboutheL

Transform wrote: »

well its that time of year again - when people promise to drop the holiday weight or even the xmas weight they said they would drop.

so i am on today fm tomorrow morning with Ian Dempsey et al (the other kildare fella is away) shooting the breeze and basically telling it like it is when it comes to all aspects of fitness, nutrition and health.

Of course i will be giving boards.ie a big plug as usual.

Tell Mairead Farrell I love her.

Transform

itsallaboutheL wrote: »

Tell Mairead Farrell I love her.

will do

www.todayfm.com

Basq

Just listening now Transform..

.. sounds good!

Beruthiel

Sounding very pro there Transform.

Static M.e.

Could you post your website please

Basq

Static M.e. wrote: »

Could you post your website please

http://www.thetransformationcatalyst.com/

Zamboni

Get onto youtube or get onto boards.ie - good plug Dom.

Great show Dominic even if you do have the same voice as Stephen Gately

Static M.e.

@basquille, Thanks

@Transform, you should post the Interviews on your site, I always end up missing some part due to pesky work. Its good to listen too

TommyKnocker

Hi Transform

Heard the interview on 2FM. Came across realy well. Pity they could not dedicate more time to the subject.


Best Regards,

M

Has anyone got a copy of this ? WOuld love to hear it.

Transform

cheers guys - i do put them up on my site when they have been podcast but i change the info on my site weekly so i can rotate with what i am up to.

The podcast is normally up later in the day so i or someone can link it then.

Trust me people that was wayyyyyyy more time than most radio shows are given so i kind or lucked out.

One final thing - i was really really annoyed that i did not give www.crossfit.ie a big plug and the upcoming championships on the 19th of september so sorry about that. It gets kind of frantic in the moment and when questions are flying about all the time. However, i should be on tv3 and other shows before then so will make sure i give it the plug it deserves.

brianthebard

Transform when I click on the article links on your website it just opens a new tab back to the front page, any reason why this is?

itsallaboutheL

brianthebard wrote: »

Transform when I click on the article links on your website it just opens a new tab back to the front page, any reason why this is?

http://www.thetransformationcatalyst.com/articles.php

Transform

sorry about that i need to get it fixed - i am not the best on computers so no idea why its happening.

Most of them are on my blog now if that helps and if not just ask away

itsallaboutheL

<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\">Detoxing: Drop weight and feel great</a><br />

<br />

<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\">Changing from inside out</a><br />

<br />
<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\">French Women Don’t Get Fat</a><br />

<br />

<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\">Sugar Coated Lies</a><br />

<br />

<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\">Perfect and Complete</a><br />

<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\"><br />

Yoga or Pilates?</a><br />

<a target="\"\\"_blank\\"\"" downloads="\"\"" href="\">Detoxing: Drop weight and feel great</a><br />

The target appears to be a non-existant link??

Transform

no idea what that means but will be sure to get someone who knows how to fix it to look it over, cheers.

more articles here and summary - http://thetransformationcatalyst.wordpress.com/

Basq

Transform wrote: »

no idea what that means but will be sure to get someone who knows how to fix it to look it over, cheers.

As a web designer.. replace that whole block with:

<table cellspacing='5' cellpadding='5' border='0'>

<tr>
<td><a target='_blank' href='http://www.google.ie'>Detoxing: Drop weight and feel great</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>Changing from inside out</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>French Women Don't Get Fat</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>Sugar Coated Lies</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>Perfect and Complete</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>Yoga or Pilates?</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>An Apple a Day Keeps the Doctor Away</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>Messages for life</a></td>
</tr>

<tr>
<td><a target='_blank' href=''>The Magical Christmas Feeling</a></td></td>
</tr>

<tr>
<td><a target='_blank' href=''>How to treat your colds</a></td>
</tr>

</table>

Of course, put the link to each article between the apostrophes after href. I've left the first one link to Google as an example.

Feel free to give me a shout if you need help. Best of luck!

Transform

Cheers for that and i will give you a shout asap

Client just informed me they have put it up so to listen back to

http://www.todayfm.com/Shows/Weekdays/Ian-Dempsey-Breakfast-Show/Blog.aspx

just click on the link to it on that page or someone can imbed it for me if thats possible

Basq

Transform wrote: »

just click on the link to it on that page or someone can imbed it for me if thats possible

Can't be embedded but direct downloadable link here!

Transform

super cheers for that and at least people can learn now about muffin tops, madonna's arms, moobs and way walking is a reallllllly slow way to get in shape.

How many plugs for boards did i get in?

googlehead

Transform wrote: »

will do

www.todayfm.com

hit Darcy a good slap around the head for me will you:)

Transform

he was not on - was with Ian dempsey

corkcomp

Transform wrote: »

super cheers for that and at least people can learn now about muffin tops, madonna's arms, moobs and way walking is a reallllllly slow way to get in shape.

How many plugs for boards did i get in?

great interview! its great to hear a PT actually telling it how it is (especially re resistance training and higher intensity + shorter workouts) eventhough im sure it wont be well received by the quick fix brigade

Classy performance from Transform. I think your attitude was perfect - no bs - direct, upfront and honest. I just hope people listen to you - it's not BS, people who exercise and are in good shape are more confident and more optimistic in general.

Well done.

Esse85

Very well spoken.

2 plugs for boards.ie

You did well to use the word "horse manure" when Ian read out the letter saying somebody claimed their gym doesnt want people drinking water during their workouts.

woggie

Hey transform,
heard you on the radio this morning and very impressed! Have been motivated to get off my ass this PM and go to the gym (first time in 3 weeks!)

ilovelamp2000

I'll have a listen.

I just realised I used to train at a gym Transform managed a few years ago. The place went to the dogs not too long after he left.

Nice to see you doing well. You deserve it.

Transform

Rosco1982 wrote: »

I'll have a listen.

I just realised I used to train at a gym Transform managed a few years ago. The place went to the dogs not too long after he left.

Nice to see you doing well. You deserve it.

cheers to all and that gym must have been crunch fitness as its the only one company i worked in - god i had a great bunch of trainers working with me back then!

The whole point of these interviews are to get people up off their asses and do some proper training. Eating right will make it all happen faster.

Glad its helped you all and at least i get to tell it like it is versus the usual crap you hear on using the food guide pyramid, lipotrim, what ever that Brunkner one says she took (ahem), hoovering counts as exercise and tips from how the celebs lost all the weight.

HerbSimpson

Hi sorry if its off topic but I was just reading through your site and wondering why you say that latte's are so bad? I take mine with low fat milk and no sugar, why do you think they are bad?

Rosco1982

Rosco1982 wrote: »

I'll have a listen.

I just realised I used to train at a gym Transform managed a few years ago. The place went to the dogs not too long after he left.

Nice to see you doing well. You deserve it.

Yeah Crunch - it's true, when I was there a year ago, there's a guy managing the place who has obviously never worked out in a gym in his life. It's a bad situation.

Crunch try to be so posh and perfect - yet they can't even get the basics right (and don't get me started on the weights). I was a member there for 3 years.

HerbSimpson wrote: »

Hi sorry if its off topic but I was just reading through your site and wondering why you say that latte's are so bad? I take mine with low fat milk and no sugar, why do you think they are bad?

Do you have a muffin top ? haha. Ah no only joking.

Jimmy Bottlehead

Excellent work, Dom, fair play! Good to see there's still a few decent trainers out there who aren't afraid to tell people how it is.

Transform

HerbSimpson wrote: »

Hi sorry if its off topic but I was just reading through your site and wondering why you say that latte's are so bad? I take mine with low fat milk and no sugar, why do you think they are bad?

Its not strictly that latte's are SO bad and using low fat milk does not change much TBH.

Just that all the people i know or train that are in great shape not ONE drinks lattes or eats muffins. Fine have one every blue moon but if is a daily thing your just deluded thinking they are fine if you want to remain fit and healthy

- its roughly 150cals per latte (low fat say) so thats roughly 1000cals extra a week

- do that for a year and you could be sticking on close to a stone in extra weight (theres 3,500 cals in a pound of fat!)

- This is all considering you do not eat anything with them, like a bleedin muffin.

I am not the fod police but when your job is to help people get in great shape its not hard to see the mistakes people can make daily that are keeping them fat, tired and unhealthy

d'Oracle

Which Parks are these Transform?

Are you nearby Fr. Collins by chance?

Transform

well the parks that are near me (cabinteely/sandyford) have exercises stations in them and i am sure other people can post up ones close to them that have exercise stations in them.

I have a few clients that do their workouts in either cabinteely park or deer park in mount merrion and there are vids of it in my blog but i really need to do another piece on that as there is lots you can do on the equipment available

Red Cortina

Hi Transform,
I listened to your piece with Ian and thought it was very interesting. Just wondering why you aren't in favour of dairy?

Transform

Just that most people get lots of mucus production from it (not all) and can end up being more prone to colds, flu and infection as a result of being a bit bungged up as a result.

Also, its hard on digestion and have noticed when clients cut it out (though not natural yoghurt or sheeps/goats cheese) they get leaner and generally have more energy - don't ask me why.

even from a calcium point of view there are lots of other sources and there is no point in taking in lots of dairy products to prevent osteoporosis or even calcium tablets for that matter (the cheep crappy ones are just full of chalk) if you are not getting enough vitamin D (fish and sunlight being very NB) and doing some weight training to promote bone building.

Mostly the whole dairy thing is over rated and over hyped by the dairy council telling people they need lots of it to prevent osteoporosis when there are other areas people should be looking at first - vit D

For example -
Rheumatol Int. 2009 Aug 14. [Epub ahead of print] Links
The relation between osteoporosis and vitamin D levels and disease activity in ankylosing spondylitis.Mermerci Başkan B, Pekin Doğan Y, Sivas F, Bodur H, Ozoran K.
Department of Physical Therapy and Rehabilitation, Ankara Numune Education and Research Hospital, 86 Sokak, 9/16 Emek, Ankara, Turkey, bmbaskan@yahoo.com.tr.

In this study, the relation between osteoporosis and vitamin D and the disease activity in patients with ankylosing spondylitis (AS) was investigated. A hundred patients with AS and 58 healthy individuals were included in the study. In addition to the routine blood and urine tests, serum 25-(OH)D3, parathormone (PTH), C-reactive protein (CRP), erythrocyte sedimentation rate (ESR), total calcium, ionized calcium, and phosphorous levels of all participants were also measured. Bone mineral density (BMD) measurements were performed at the anterior-posterior and lateral lumbar and femur regions. Anterior-posterior and lateral thoracic and lumbosacral radiography was performed on all participants. The disease activity was evaluated by Bath Ankylosing Spondylitis Disease Activity Index (BASDAI), functional status by Bath Ankylosing Spondylitis Functional Index (BASFI), and mobility by Bath Ankylosing Spondylitis Metrology Index (BASMI). In the patient group, BMD values obtained from the lateral lumbar and femur regions and serum vitamin D levels were lower than the control group. A negative relation was determined between the lateral lumbar BMD values and ESR, CRP, and BASDAI scores of patients with AS. The ESR, CRP levels, and BASMI scores of the AS patients with osteoporosis were significantly higher, when compared to patients without osteoporosis. The negative correlation between serum 25-(OH)D3 level and ESR, CRP levels did not reach a statistically significant level in patients with AS; the positive correlation between PTH levels and ESR, and the negative correlation between CRP and BASDAI also did not reach a statistically significant level. Vitamin D deficiency in AS may indirectly lead to osteoporosis by causing an increase in the inflammatory activity. The present authors believe that it would be beneficial to monitorize vitamin D levels together with BMD measurements in order to determine the patients under osteoporosis risk.

and

JAMA. 2005 May 11;293(18):2257-64. Links

Comment in:
ACP J Club. 2005 Nov-Dec;143(3):72-4.
Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials.Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B.
Department of Nutrition, Harvard School of Public Health, Boston, Mass 02115, USA. hbischof@hsph.harvard.edu

CONTEXT: The role and dose of oral vitamin D supplementation in nonvertebral fracture prevention have not been well established. OBJECTIVE: To estimate the effectiveness of vitamin D supplementation in preventing hip and nonvertebral fractures in older persons. DATA SOURCES: A systematic review of English and non-English articles using MEDLINE and the Cochrane Controlled Trials Register (1960-2005), and EMBASE (1991-2005). Additional studies were identified by contacting clinical experts and searching bibliographies and abstracts presented at the American Society for Bone and Mineral Research (1995-2004). Search terms included randomized controlled trial (RCT), controlled clinical trial, random allocation, double-blind method, cholecalciferol, ergocalciferol, 25-hydroxyvitamin D, fractures, humans, elderly, falls, and bone density. STUDY SELECTION: Only double-blind RCTs of oral vitamin D supplementation (cholecalciferol, ergocalciferol) with or without calcium supplementation vs calcium supplementation or placebo in older persons (> or =60 years) that examined hip or nonvertebral fractures were included. DATA EXTRACTION: Independent extraction of articles by 2 authors using predefined data fields, including study quality indicators. DATA SYNTHESIS: All pooled analyses were based on random-effects models. Five RCTs for hip fracture (n = 9294) and 7 RCTs for nonvertebral fracture risk (n = 9820) met our inclusion criteria. All trials used cholecalciferol. Heterogeneity among studies for both hip and nonvertebral fracture prevention was observed, which disappeared after pooling RCTs with low-dose (400 IU/d) and higher-dose vitamin D (700-800 IU/d), separately. A vitamin D dose of 700 to 800 IU/d reduced the relative risk (RR) of hip fracture by 26% (3 RCTs with 5572 persons; pooled RR, 0.74; 95% confidence interval [CI], 0.61-0.88) and any nonvertebral fracture by 23% (5 RCTs with 6098 persons; pooled RR, 0.77; 95% CI, 0.68-0.87) vs calcium or placebo. No significant benefit was observed for RCTs with 400 IU/d vitamin D (2 RCTs with 3722 persons; pooled RR for hip fracture, 1.15; 95% CI, 0.88-1.50; and pooled RR for any nonvertebral fracture, 1.03; 95% CI, 0.86-1.24). CONCLUSIONS: Oral vitamin D supplementation between 700 to 800 IU/d appears to reduce the risk of hip and any nonvertebral fractures in ambulatory or institutionalized elderly persons. An oral vitamin D dose of 400 IU/d is not sufficient for fracture prevention.

again more evidence of the benefits of eating fish and taking cod liver oil for vit D intake and getting out into direct sunlight - huuuuuuuuge research on low vit d intake and depression also!

d'Oracle

Transform wrote: »

well the parks that are near me (cabinteely/sandyford) have exercises stations in them and i am sure other people can post up ones close to them that have exercise stations in them.

I have a few clients that do their workouts in either cabinteely park or deer park in mount merrion and there are vids of it in my blog but i really need to do another piece on that as there is lots you can do on the equipment available

Wow.

I never knew those were there.
This is the big walled park in Cabinteely, yes?

d'Oracle

d'Oracle wrote: »

Wow.

I never knew those were there.
This is the big walled park in Cabinteely, yes?

Yeah that's the one. I live down the road from it.

rubadub

d'Oracle wrote: »

This is the big walled park in Cabinteely, yes?

Yes, I go over the N11, right at the horse & hound and into the first entrance before dunnes. To the left and a 100m walk down the path amongst the trees is monkey bars/overhead ladder, it also has curves at the end which are handy for leg raises. Further down that slope is 3 chinup bars at varying heights, over the bridge is a strange angled bars I do dips on. At the entrance and turning right you have parallel bars, then pushup bars after than. I want a go on the big climbing frame in the kids playground, I was meant to bring my cousins kids once but it was raining, won't go on my own for fear of looking like a pedo!

I think marley park has stuff too.

I must have a listen to the show, my mate was asking me about weights 2 nights ago and was talking surprising sense so I asked him "wait a minute, did you hear some lad on the radio?"- and he had!

I had told him and others that I lost most weight/fat due to doing resistance exercise and always get a look of disbelief, dunno why they think I would lie! Looks like he will finally start up.

d'Oracle

rubadub wrote: »

Yes, I go over the N11, right at the horse & hound and into the first entrance before dunnes. To the left and a 100m walk down the path amongst the trees is monkey bars/overhead ladder, it also has curves at the end which are handy for leg raises. Further down that slope is 3 chinup bars at varying heights, over the bridge is a strange angled bars I do dips on. At the entrance and turning right you have parallel bars, then pushup bars after than. I want a go on the big climbing frame in the kids playground, I was meant to bring my cousins kids once but it was raining, won't go on my own for fear of looking like a pedo!

I think marley park has stuff too.

I must have a listen to the show, my mate was asking me about weights 2 nights ago and was talking surprising sense so I asked him "wait a minute, did you hear some lad on the radio?"- and he had!

I had told him and others that I lost most weight/fat due to doing resistance exercise and always get a look of disbelief, dunno why they think I would lie!

That sounds quality.

I will check it out when I become less of a pussy-who-cant-pull-up.

rubadub

d'Oracle wrote: »

I will check it out when I become less of a pussy-who-cant-pull-up.

You can do body rows on the parallel bars, or on the lowest chinup bar, or second lowest. The middle chinup bar is low enough to do negatives, just stand and hold the bar with chin over it, then bend you legs and lower yourself. I found negatives really good before I could do any chinups.

Transform

exactly, i have all my female clients do the inverted rows before doing chins and there is a short vid of one of my clients doing them in deer park in my blog - she makes them look really easy though.

Most people convince themselves they need shinny equipment and lots of stuff they never use in a gym to get in great shape yet there are free equipment and facilities on their door step all the time.

Rubadub- you doing any bar muscle ups yet on the chin up bars -i have been practicing them in cabinteely park for a bit now.

rubadub

Transform wrote: »

Most people convince themselves they need shinny equipment and lots of stuff they never use in a gym to get in great shape yet there are free equipment and facilities on their door step all the time.

Yes, and if you keep a keen eye out you can spot other ones not intended for that use. e.g at killiney beach there is a railing at right angles that is perfect for dips. At seapoint rugby club there is also a railing to do dips on, there is also a playground there I have gone in early morning or night with good thick monkey bars.

Transform wrote: »

Rubadub- you doing any bar muscle ups yet on the chin up bars -i have been practicing them in cabinteely park for a bit now.

No I gave up on them a while ago, my shoulders felt too risky trying, as I was doing 1 arm up at a time, I could do one with a kick of my leg on one of the wooden posts. Also my growing belly was not helping! I had been using the lowest chinup bar to do a sort of cardio workout and practise them, I would bend down and hold the bar and shoot up to the top practising the cross over point, and do a slow descent and shoot up again. I have done short ROM straight bar dips on that bar too. You say practising them, -can you do them yet?

My other big problem is I still have never kipped properly.

I can never do as many chins as I can at home for some reason, maybe a bit tired from getting there, I do like the netural grip pullups on the monkey bars though.

These are bar muscle ups if anybody is wondering, dunno how this guy manages it :eek: makes them look like nothing

https://www.youtube.com/watch?v=QAk96ARN1uY

Transform

yes i can bang out a good few but not quite at 27reps just yet!

I must check how many i can do in a row as i normally pair them with sprints or leg raises

rubadub

rubadub wrote: »

These are bar muscle ups if anybody is wondering, dunno how this guy manages it :eek: makes them look like nothing

https://www.youtube.com/watch?v=QAk96ARN1uY

Holy Sh*t !

I've never even tried to do one of those before.

Is it true the lighter you are, the easier it would be ? Or is it all relative to the strength per weight issue ?

rubadub

Transform wrote: »

yes i can bang out a good few but not quite at 27reps just yet!

What training would you recommend most for them? I have heard weighted pullups mentioned a lot, or just explosive pullups. I might try them again with bands for assistance.

Deleted User wrote: »

Is it true the lighter you are, the easier it would be ? Or is it all relative to the strength per weight issue ?

There will be a crossover point where the heavier you are the harder it would be (presuming your weight is mainly muscle, of course a fat guy will find no advantage to having a gut as weight!). I read discussion on a gymastics forum and a coach mentioned about maximal stregth training and that the Chinese gymnasts will train to do a 2xBW squat and no more. He also said some shotputter improved after his squat went from 400lb to something like 250lb.

A thin guy might manage a 3xBW deadlift with less training than a fat powerlifter, but the powerlifter is lifting far more weight of course.

This guy is probably the biggest gymnast (musclewise) around these days.

https://www.youtube.com/watch?v=Bafpd-ZeZN4

Most gymnasts would train with minimal hypertrophy in mind to keep a good strength to body weight ratio, so they favour low reps. You can read an article on female gymnasts using weights here to minimise hypertrophy http://www.sportsci.org/jour/0003/was.html

d'Oracle

rubadub wrote: »

You can do body rows on the parallel bars, or on the lowest chinup bar, or second lowest.

Thanks.

Gave them a shot in the gym on the smith machine tonight.
All part of the progression.

Hanley

rubadub wrote: »

This guy is probably the biggest gymnast (musclewise) around these days.

https://www.youtube.com/watch?v=Bafpd-ZeZN4

Most gymnasts would train with minimal hypertrophy in mind to keep a good strength to body weight ratio, so they favour low reps. You can read an article on female gymnasts using weights here to minimise hypertrophy http://www.sportsci.org/jour/0003/was.html

Frickin idiot got popped for cocaine use last month!!

Transform

weighted pull ups and kipping help for the pull and weighted dip and deep dips help for the press but basically you do need to be able to just bang out pull ups and dips like no bodies business.

I did them today after doing crossfit elizabeth just to see how many i could do - not very bloody many!!!

My weight is 90kg so not so sure its just a straight being lighter and more just get stronger

https://www.youtube.com/watch?v=_yjLgRMv5hc

Bloody hell, good job though, that's tough going.