Let’s talk about your diet

‘ABS are made in the Kitchen’ & ‘if your diet has a weird name your missing the big picture!’

So we’re getting towards the end of January, so hopefully those of you that have been hitting the gym hard are seeing some good changes in your body. If your not, you really need to start paying attention to what your putting in your gob!

The % is different for everybody, but food counts for at least 60% of your results in the gym. Our best before and after pictures are always from people that are spot on with their food. So if your busting your ass in the gym more than 3 times a week not seeing changes you need to think about Nutrition more!

The good news is this doesn’t have to be complicated especially at the start of your journey. If you are on the ‘5-2 diet’ ‘cabbage soup diet’ ‘Cambridge Diet’, I’m sorry but in my opinion your not going to see long lasting results. This isn’t to say they don’t work, you will lose weight I’m sure but it’s not sustainable so that when you eat ‘normally’ again the weight will come back on with interest.

Here’s some simple things I suggest to new clients when starting:

  1. Minimum 2 litres of water a day; if your body is dehydrated it will store fat easier!
  2. 3 portions of protein a day e.g- red meat, fish, chicken, eggs etc. Protein fills you up for longer and helps build muscle!
  3. 2-3 portions of vegetables a day e.g-salads, greens, root vegetables etc…
  4. Take out Bread, pasta & potato & swapo for a better carbohydrates in Sweet Potato, Rice, gluten free oats, berries! These carbohydrates should provide you with good energy but not make you bloated!
  5. Add in small portions of good fats, 2-3 handfuls of nuts, nut butters, avocados, cocunut oil, olive oil. Cooking your meat & fish with coconut oil and put olive oil on your vegetables!
  6. Everybody’s favourite: have 1 cheat meal a week where you have whatever you want! Pizza, bottle of wine, ice cream etc. but the rule is you have to earn this, if your not strict in the week you can’t have it!

To help us out here at Legacy Training we use Katchicks Katchicks Foods Retail for the best quality meat at cheaper prices than Tescos. The pictures below are of the wild meats I like ostrich, buffalo, wild boar, zebra etc…
Then for all Protein & Food supplements
we use Elf Foods (sports nutrition & wholefood centre). What I love about these guys is how helpful they are with advice. The pictures below are of their very tasty nut butters, protein muscle moose, calorie free sauces etc…

My biggest take home point here is that food doesn’t have to be complicated. You don’t need a crazy diet, you don’t need to starve yourself! Make small manageable changes every couple of weeks, plan out your food and be consistent 6 & 1/2 days a week!

Legacy Training 18 Months Old & Getting Stronger

It’s hard to imagine that 2 years Legacy Training was just an empty church building! We now have 4 (Myself, Adam, Lisa & Matt) very busy and successful personal trainers working with clients around the clock to get them into the best shape of their lives. We also have 3 small but very popular group sessions per week, all focused on slightly different areas of fitness but all equally beneficial to get results.

I’m not going to pretend its been an easy ride, as I had to take a massive risk in leaving a very comfortable Personal Training position at a corporation gym in order to set up Legacy. But in my opinion to you have to take big risks in order to progress in life.

When I started planning it out I remember going to spend a day with someone big in my industry that I respected and had achieved what I wanted. I put across my ideas to him and he tore them apart sating that I wasn’t ready to start a business and that it would fail. I hated him for it then but now realise that was my biggest motivation for refusing to ever let Legacy Training fail, being told I cant do something is the very reason why I will do it!


When I set up Legacy Training I wanted the main focus to be on getting amazing RESULTS for the clients! I wanted people to feel they were really getting something back for their investment. Without being arrogant, I feel we have really nailed this showing dramatic before and after pictures of people from all walks of life. We have shown weight loss, fat loss & muscle gaining transformations showing that we can work with anyone as long as their prepared to put in the work themselves. One of the first things we here from new clients is “I’ve seen how you’ve helped change my friend/family/colleague’s body and I want that!

Group Sessions

I’ll admit this has been a tougher nut to crack as we are mainly known for our 1on1 Personal Training. But I was determined to offer a slightly more affordable group training service that still focuses on getting results. With our massive range and variety of equipment I’ve but together 3 very different but all equally fun group sessions. I get people pushing sleds, smashing ropes, slamming balls and jumping on boxes; all great ways to get into better shape whilst having fun!

Tuesday Night 7-8pm is Harry AA’s Fat Loss & conditioning. This is available to both men and women. You get to learn from a world-class sprinter on how he stays in such great shape.

Wednesday Night 7-8pm is the Female Fat Loss session. This is a FEMALE ONLY session designed to help women get into resistance and weight training all in the pursuit of getting that body you’ve always wanted.

Saturday Morning 8-9am is the STRONGMAN session for MALES ONLY! This is designed with use of our specialist strongman kit- FARMERS WALKS, SLEDS, PROWLERS, BATTLE ROPES. This is great way of building muscle whilst burning fat!

All these sessions have a great atmosphere with everyone giving 100% whilst enjoying the challenge at the same time.


The other trainers and I are massive believers in continuing our education; there are so many different areas to health, fitness & nutrition. There are also so many different views on how to approach it in order to keep getting results with all our clients. We don’t just see Personal Training as our job we see it as our passion, so we want to keep getting better! Here are some of the things we’ve done:

  • Adam & I completed a 3-day Hypertrophy camp (focused on the best methods to build muscle naturally!) at the Irish Strength Institute in Dublin.
  • I completed a 2-day Fat loss camp (focused on the best methods to achieve fat loss with training and nutrition) at the Irish Strength Institute in Dublin.
  • Lisa & I completed a 2-day workshop specializing on training females with Francine Savard (One of the top female trainers in the world!)
  • I completed a 2-day internship focusing on strength training with athletes with Steve Dube’ (Canadian Powelifter with over 20 years experience in getting professional athletes strong!)
  • Lisa completed a seminar focusing on food sensitivities & nutrient timing as well as Fat Loss and Hypertrophy camp with world-class trainer Andre Benoit.

I wont bore you with anymore, hopefully you get the point, and we will never stop learning how to better at our jobs!

Bodybuilding Competition, Pink Collar Boxing & Charity Events

Adam & I decided to do the ultimate ‘Practice What You Preach’ challenge of entering our first natural bodybuilding competition. In terms of diet and training we had to take our bodies further than ever before to achieve the most aesthetic look possible. Adam managed to achieve an amazing 5th place position in a very tough line up. This has really helped us both in working with our clients to get them leaner than ever before.

Female Trainer Lisa trained for her first ever Pink Collar Boxing fight, this involved changing her training and diet to be more athlete focused. She ended up winning her fight against a girl twice her size, a massive achievement.

I have put on 2 Charity events to raise money for Bowel Cancer, which have both been very successful. We put on a Prowler Challenge where people sweated & donated then a Christmas Eve Arm session where people pumped up & donated. My fiancée and I also jumped out of a plane!

Thank You!

Finally I would like to thank the fantastic trainers at Legacy (Adam, Lisa, Matt & Harry AA) for helping to provide such quality personal training, constantly getting fantastic results with clients all year round. Secondly I would like to thank every single client that has the courage to not only walk through the door but to give 100% to training and nutrition in order to get results. Legacy Training has a fantastic atmosphere all the time, clients are working hard but seem to be having fun at the same time. I will constantly strive to provide a top quality PERSONAL training experience where people get RESULTS!!!

Thanks for listening,

Sam Roberts (Legacy Training Owner)

Female fat loss for the new year

Every January millions of women decide to start on a ridiculously low calorie diet and the most boring treadmill/bike workout imaginable! 4-6 weeks later they’ve quit both and are getting fatter than they were before? Sound familiar?

STOP what you’re doing, get off that treadmill and stop eating like a rabbit! Pick up some weights and start squatting, follow that up with eating whole foods high in protein like steak, chicken, fish etc…

Q. But won’t I get big from lifting weights & steak seems to have a lot of calories?
Lifting weights wont make you bigger, but too much Christmas cake will! Women only have 10% of the testosterone that men have, so women will never build muscle like men do. If you want to get rid of those bingo wings or make that ass more peachy you have to lift weights; that treadmill just won’t work!

As far as eating, your low calorie fad diet will work for a couple of weeks then your body will adapt, you will stop losing weight and start storing fat more than it did before. Eating a high protein diet mixed with varied vegetables and good fats like nuts will put your metabolism into overdrive, so you become a fat burning machine. Not only will you look good but you’ll feel good too.