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The Fitness Factor

The Fitness Factor with Dennehys.ie: Optimise, Enhance, Believe and Achieve!!!

The Red Rooster are excited to be joining forces with Dennhey’s Health and Fitness for Fitness Factor 2011. The Red Rooster crew along with Luke and Anthony from Dennhey’s Health and Fitness will be selecting the lucky contestants, all you have to do is tell us your fitness stories and why you deserve to be part of The Fitness Factor 2011 to get super fit and change your body shape!

During the 8 week The Fitness Factor Programme we will be putting the contestants through their paces with the main aim of loosing unwanted and unhealthy weight. All chosen contestants will be expected to be available for weigh in every Monday between 6:30am and 11:00am and they will also need to put in the effort to get the most from the programme.

The winner will be the person who loses the biggest percentage of their own weight and will be announced on 14th March at the RedFM studios with the Red Rooster Crew and Dennehy’s Health and Fitness trainers.

 

Fitness Factor 2011

Week 2 Results

We always knew it was going to be a tough week for the contestants after the first week that they put in…but they all pulled through and are down weight again this week. Although most of the contestants were a little disappointed with their results, we know how hard it can be to maintain such a huge weight loss number for two weeks in a row. It just goes to show that we can control what they do when we have them here to train but they need the self-control to make the correct food choices in “the outside world”.With that said it is a weight loss competition and the contestants need to pull up their socks and get firing on all cylinders for the coming week. The next weigh in marks the half way mark for the Fitness Factor 2011, and Paul o Donovan seems to be powering away from the rest of the pack with a 5.88% overall weight loss which equals to 13.2lbs in two weeks!

So heading into week 3 the diets have been adjusted and the bluffers have been identified…there is no point in training so hard if you’re not backing it up with a sensible eating plan. Some of the contestants learned this the hard way!

Also we will be stepping it up a gear with the training…Goodbye Mr. Nice-Guy

Hello Angry Luke!

The Results after week 2

		Week 1		Week 2
Name	Start Weight	WeightLoss	Total %	WeightLoss	Total %After wk2
Emma o Gorman	186	7.7lbs	4.14%	1.1lbs	4.73%
Brian Carey	250	6.6lbs	2.63%	2.2lbs	3.52%
Isobel McCrum	165	4.4lbs	2.66%	2.2lbs	4.00%
Ciara Collins	224.4	8.8lbs	3.92%	1.1lbs	4.41%
Paul o Donovan	224.4	6.6lbs	2.94%	6.6lbs	5.88%
Brian McSweeney	222.2	7.7lbs	3.46%	3.3lbs	4.95%

 

Dennehy’s Health and Fitness and Corks Red FM Fitness Factor 2011

Week two is almost done and the Second Weigh in is Fast Approaching!

This week we wanted to focus a lot on strengthening the posterior chain and shoulders (particularly the rear of the shoulders) of all the contestants as these are often overlooked areas when it comes to training. Also if you work at a desk or a driving profession chances are you are hunched over a lot and your posture suffers badly? Normally people with a job where they are in a static seated position for a few hours at a time will complain with lower back “pain”, and find even the easiest of tasks a strain on their muscular system. They can sometimes end up injuring themselves with something as simple as picking a pen off the floor! One reason for this is, even though you are in a seated static position, some of your muscles are in a contracted shortened state and end up staying in that shortened state because they think it’s normal, and when you over exert/over stretch that muscle in a short quick movement (a fall, a knee jerk reaction or a slip) it can often result in slight muscle tear and injury. So to fight back we need to stretch the shortened muscles and strengthen the weak ones, which can in some cases be the same muscles!

After the Tuesday’s session all contestants were complaining with sore tight lower backs, back of legs and calves! Some took more convincing than others but this is a normal reaction to a good hard session!!

DOMS(Delayed Onset Muscle Sorness)

It does pass with time and as you get stronger the effects become less and less

Suck it up People! Quit your Jibber Jabber Fool!

Bring on this week’s group session which will be a challenge!

The winner will receive a prize and bragging rights!!

Sample Workout 1

Warm-up: X-Trainer

Foam roll Calves, Hamstrings and Lower Back

Stretch Calves, Hamstrings and Lower Back

• Iso-Shoulder Press Super set with Kettle Bell Swings- 3 x15
• Monster Set – Arnold Press x 10, BD Shoulder Press x 10, DB Lateral Raise x 10, DB Bent over Lateral raise x 15
• Clean and Press 2 x15
• Rear Delt Seated Row – Tabata Protocol
• Hanging Knee Raise – Tabata Protocol

Cardio: Treadmmill – Fast walking Pace and increase the incline every minute(up to 12% incline)

Cooldown and Stretch

 Sample Workout 2

Warm-up on x-Trainer – 5 mins forward & 5 mins Backward

• Shoulder mobility and stability DB Routine
• Kettle Bell Swings – Tabata Protocol
• Deadlift – 4 sets of 15,12,10 and 8 Repetitions ( Increase the weight with each set)
• leg Curl – 3 x 12
• Seated Calf Raise – 3 x 20
• Standing Calf Raise – 3 x 20

Cardio - Treadmil - Fast walking Pace and increase the incline every minute(up to 12% incline)

Sample Workout 3

Warm-up on x-Trainer – 5 mins forward & 5 mins Backward

5 mins backwards on upperbody cycle

• Front Raise with Lateral Raise - 3 x 10
• Rear Delt Flye(machine) – 3x12
• Upperbody Cylce – Tabata Protocol – Alternating Forward and Backward
• Cable Chest Press
• Triceps Pull-Down s/s with Cable Bicep Curl 3 x 12
• Row x 500mts as quick as possible

Cardio - Treadmil - Fast walking Pace and increase the incline every minute(up to 12% incline)

Sample Workout 4

Recovery Day:

• Treadmill x 20 mins (Steady State)
• Recumbant Bike x 20 mins (Steady State)
• Full Body Foam Roll and Stretch
• Infrared Sauna x 20 – 30 mins
• Shower and go home!

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Fitness Factor 2011 diary update from Anthony at Dennehy's Health and Fitness:

Fitness Factor 2011 is building momentum…..scratch that it’s like a runaway train!!! The contestants pulled in a massive 42lb weight-loss between them this week!! This is way more than we anticipated so a BIG BIG BIG well done to Emma, Ciara, Brian, Paul, Isobel and Brian!

Towards the end of the week we reduced the resistance training and increased the cardio work to help with the weight-loss. This included HIIT (High Intensity Interval Training) and Tabata style training, Kettle-bells and steady state cardio too. Oh and not forgetting the Group Fat Furnace Class we had on Saturday, this was tough but the effort made by everyone was unbelievable!! I have to say again how happy we are with all the contestants results!...BUT…the pressure is on now to keep the weigh-loss coming. The bar has been set to an extremely high level…have you got what it takes to stay on track…if week one is anything to go by we say you can, there is no such thing as I can’t!

The Results:

Emma o Gorman        -7.7lbs             4.14%

Ciara Collins                -8.8lbs             3.92%

Brian McSweeney       -7.7lbs             3.46%

Paul o Donovan           -6.6lbs             2.94%

Isobel McCrum           -4.4lbs             2.66%

Brian Carey                 -6.6lbs             2.63%

Total                           41.8lbs               

 

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Fitness Factor Workouts Week 1

Workout 1

• Cross Trainer – 5 mins Forward & 5 Mins Backward Warm-up
• Upper-body Cycle – 5 mins (Reverse)
• Lat-Pulldown (Wide Grip) - 3 Sets of 15 Reps, 1 Drop set of 10,10
• Seated Row – Sets and Reps Same as Above
• Tricep Push-down - Sets and Reps Same as Above
• Body-weight Squat – Tabata Protocol
• 3 min Aerobic Step Routine
• Kettle-Bell Swings – Tabata Protocol
• Spinning Bike Standing Sprints - super set with – med bal sit-ups
• Plank and side plank – 30,15,15
• Cobra’s 2 x 15
• TRX Roll-outs 3 x 25 seconds
• Full Body Stretch

Completed by: Emma o Gorman, Ciara Collins on day 1

Workout 2

• Cross Trainer – 5 mins Forward & 5 Mins Backward
• Upper-body Cycle – 5 mins (Reverse)
• Shoulder Press – 3 sets of 15 reps, 1 drop set of 10,10
• Incline Ab Crunch with med ball – 3 x 12
• Tabata Boxing on the bag
• Front and Lateral Combo Raise 3 x 10
• Steady State Cardio
• Full Body Stretch

Completed by: Isobel McCrum on day 1

(this was her evening session and Isobel Did a Spinning Class @ 7am the same day)

Workout 3

• Cross Trainer – 5 mins Forward & 5 Mins Backward Warm-up
• Upper-body Cycle – 10 mins (Reverse)
• Bench Press - 3 sets of 8 – 12 reps, 1 dropset of 10,10
• Decline Flye – 3 x 15,1 x 10,10
• Bodyweight Squat – Tabata Protocol
• 3 min Aerobic Step Routine
• Kettle-Bell Swings – Tabata Protocol
• Light Concentration Jog with varied floor touches and jumps
• Upper-body Cycle – Tabata Protocol
• Plank & Side Plank – 30,15,15
• Full Body Stretch

Completed by:  Brian McSweeney & Paul o Donovan on Day 1

Workout 4

• 20 mins on cross Trainer with Heart Rate @ 65%
• 20 mins on Bike with Heart Rate @ 65%
• 20 mins on Treadmill with Heart Rate @ 65%
• 500 metres on Rower as quick as possible (100 % Effort)
• Full Body Stretch & Infrared Sauna Session

Completed by: Isobel & Emma on Day 4

Workout 5

• Warm-up on Cross Trainer 5 mins
• Treadmill Incline Intervals 60:60 x 15 mins
• Bike – 10 mins Steady State
• Rowing Intervals 30:60 15 mins
• Stepper – Tabata Protocol
• Full Body Stretch

Completed by Ciara &Paul o Donovan on Day 5

These are just a sample of what the contestants have done this week, some have done two sessions on some days with classes like Spinning and TRX Iron Circuit. So Far Week 1 has been a huge success with everyone pushing past their previous limits and discovering that they are able for much more than they would have expected. Anthony and Luke are delighted with the effort being out in and we are looking forward to the first group session this Saturday where we will sort the men from the boys! ( ye know what I mean girls) Also this Saturday we have organised for Catherine Hassett from “I Can Coaching” to talk to the contestants about weight management. Catherine is a life coach that specialises in weight management. She helps people to discover why they make bad food choices and what strategies to put in place to break these old habits for good!

Follow the Contestants updates on www.dennehys.ie

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Day 1 Diary entry from Anthony at Dennehy's Health and Fitness: Today was all about assessing the contestants and finding out how hard they are willing to push themselves over the 6 weeks of The Fitness Factor and I am happy to say we were very impressed with the efforts made. We started off with taking everyone's measurements, then each contestant took part in the Kasch Step test to assess their Heart Rate Recovery which gives us an indication of their cardiovascular fitness. Next it was on to do a small session to "test" the contestants limits. This in a sense was an introduction for us to the contestants and them to us. Kudo's to The Red Rooster for choosing such good contestants, each person brings their own goals and reasons for the Fitness Factor, and i'm not just saying it but the motivation from them is fantastic. Keep in mind though its only day 1!!

So here's the part they won't like but it has to be done to solidify their determination and commitment: The Measurements and Before Pictures...

1. Brian McSweeney - Age 26 - Weight 101kgs - Body Fat % 26

2. Ciara Collins - Age 31 - Weight 102kgs - Body Fat % 40

3. Brian Carey - Age 29 - Weight 114kgs - Body Fat % 23.8

4. Emma o Gorman - Age 25 - Weight 84.5kg - Body Fat %32.8

5. Isobell McCrum - Age 30 - Weight 75 kg - Body Fat % 24.5

6. Paul O' Donovan - Age 29 - Weight 102kgs - Body Fat % 27

 

Dennehy’s Health and Fitness Club is a New State of the Art Fitness facility offering their members a highly educated professional guidance on how to achieve their goals. The gym is spread over two floors and includes a cardio floor, heavy weights and resistance machine floor and a fully equipped exercise studio.

Featuring:         

• Johnson cardio equipment
• TRX Suspension Training
• Upper body Cycle and Rope grappler
• Top of the range resistance equipment
•   Huge Variety of Free weights
• Spacious Changing Rooms, equipped with infrared saunas

                               

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