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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!

Transformations

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.

Education

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.

Conditioning Sessions: Legacy’s Secret to Fat Loss Results Part 2

Right guys & girls I hope you enjoyed the first 3 workouts, here is 3 more all with a slightly different twist, and I hope you come into Legacy to complete the Legacy Challenge!

These type of workouts can be used in 3 different ways, if your new to resistance training and want a fat loss boost you could aim to do one of these workouts 3 times a week. If you currently have a weight training plan you could either look to do a conditioning session on your day off from your normal program or if your really hardcore you could
put it in at the end of your weight training plan.

1. Barbell Complex Tear-up

  • BB Deadlift – 6
  • BB Clean & Press – 6
  • BB Squat – 6
  • BB Power Curls – 6 (cheat reps!)
  • 3 mins rest and repeat 4 times

(Use a Barbell that you do 10 reps of clean & press maximum, the aim is to go a bit heavier on this one so it will take more out of you, 20mins max!)

2. The Legacy Take Pride Challenge

  • Legacy Burpee – 10
  • Box Jumps – 10
  • Trap Bar – 10
  • Farmers Walks – 20 metres
  • Sled – 20 metres
  • Prowler – 20 metres
  • 2 mins rest repeat 3 times, if you can do more you’re a Legend!

(You need to come and train at Legacy with me to properly experience this BAD BOY!)

3. The Legacy Take Pride Challenge

  • 20 Medicine Ball Press-ups
  • 20 Medicine Ball Slams
  • 20 Kettlebell Swings
  • Fast Skipping for 30 skips
  • 15m Bounds into 15m Bear Crawls

(This is a spur of the moment circuit, you’ve woke up on a Sunday Morning wanting to workout but you cant get to the gym. You only need a medicine ball, TRX (or bar to pull against in the park), Kettlebell and skipping rope. Get ready to sweat!)

The media seems to have made exercise and training very complicated, our conditioning sessions are aimed at going back to basics, simple movements that produce
effective results. Good luck, please let me know how you get on, if your not on the floor at the end your not trying hard enough!!!