Rob Smyth - Personal Trainer - +35387 411 9004



“Most people don’t ha…

30th January

“Most people don’t have a problem going on a diet. Their problem is being consistent on their diet.”

Karen Sessions



Are You Bananas?!!!!!

30th January

I got an e mail from one of my clients last week saying “are bananas bad for me?” He had a fair point contacting me over this because his fitness goal was weight loss and he was allowed every other fruit except a banana. I told him a large banana has the same amount of carbohydrate as a bowl of pasta (120g) he was shocked when he heard this, he couldnt believe it. He was eating 2-3 bananas before he went to bed thinking he was making the healthy choice! Big mistake, why waste 30g of your carbohydrates on a banana, would you not prefer 2 slices of 9 grain bread or maybe some brown rice or some whole grain pasta?

I am not trying to scare you away from bananas, but for weight loss bananas are a big no … Read More »



“The minute you start……..

23rd January

“The minute you start talking about what you’re going to do if you lose, you have lost”  George Shultz



Pumping Heart!

23rd January

I’m sure you have all experienced your heart pumping well over 190BPM, whether your running for a bus, training hard in the gym, trying to keep up with your kids or even having a passionate night in with your loved one! So what should our heart rate be at when we are training? Well it’s a good question and it differs from each age group.

The brains of the fitness industry suggest we stay within 50 – 85% of your maximum heart rate to gain the best results from exercise. We can use a simple formula to find this percentage, subtract your age in years from 220 to find your maximum heart rate. So let’s take an example, John-boy is 40 years old, his maximum heart rate is 180 beats per minute, to find John-boy’s working heart rate zone we multiply by … Read More »



“If you want to run,

16th January

“If you want to run, run a mile. If you want to experience another life…….. run a marathon.”

Emil Zatopek



Run Forrest Run…………!!

16th January

The one thing I noticed when I got back to Ireland after two and a half years travelling was that everyone was out running. I don’t know if they were running away from their homes because they are now worth nothing or that they are actually out training hard and running for their health! Well I hope it’s not the first reason! But it was great to see groups of people out running and getting involved in their local community.

Running is one of the best cardiovascular workouts you can do; it burns the most calories and it’s also a great way to clear your head if you are feeling stressed or worried about something. I use to run in every country I visited, I just dropped my bags and got lost in some of the biggest cities in … Read More »



“Anything is possible……

9th January

“Anything is possible. You can be told that you have a 90% chance or a 50% chance or a 1%, but you have to believe, and you have to fight.”

Lance Armstrong



Body Types

9th January

There are 8 billion people in the world and no 2 people have the same genetics on this earth, every person has their own body type and genetics. Do you know a person who eats nothing but unhealthy food and never puts on any weight?

Well I do, but he is not going to be named….. but we will name him Ted for now. Ted eats the worst food you could imagine, works out a little but nothing to boast about and he never puts on any weight and he is pretty toned too with good muscle mass!

It kills me to think that the amount of effort your average person put’s into their training and eating the nutritious food and also finishes their training program every week and get’s the same result as Ted or sometimes under, while Ted starts … Read More »



GOAL SETTING …

1st January

I am sure most of you wonder how the hell you are going to get fit and start feeling awesome again after the summer we just had? Well the number one key to your fitness success are GOALS, writhing down what you want to achieve and most importantly when! I played rugby for St Mary’s and was lucky enough to work with sports physiologist and All Ireland winner Enda McNulty. Enda has worked with the biggest Irish sports stars. He brought us all into a room and told us to close our eyes and visualize WINNING, but not just visualizing holding up the trophy at the end of the game, but to go through each positive step in winning. He told us to start visualizing packing our sports bag, putting on our boots, warming up, catching every ball, kicking each … Read More »



“There are plenty..

1st January

“There are plenty of team’s in every sport that have great players and never win titles. Most of the time, those players aren’t willing to sacrifice for the greater good of the team. The funny thing is, in the end, their unwillingness to sacrifice only makes individual goals more difficult to achieve. One thing I believe to the fullest is that if you think and achieve as a team, the individual accolades will take care of themselves. Talent wins games, but teamwork and intelligence win championships.”

Michael Jordan