GOOD LUCK AT THE WORLD CHAMPS JOHN MITCHELL !

Best of luck to John Mitchell, a name that you will all know in the years to come.

John is heading off to Lithuania tomorrow to compete in the Rowing World Championships.

He is one of my hardest working and most committed clients, and he is destined for great things in the years to come.

Good luck john.

Here is John's testimonial and some of his results;

"Hi Barry, just to let you know, John won the Nationals today and made the cut to wear The Green Jersey for Ireland in the elite crew at the World Championships in August 2013 this year, as part of the fastest crew ever out of Ireland in their category. John will also be training hard with a view to getting a chance to represent his country at the Olympics. This would not have been possible without your expert help in nutrition, recovery, strength and conditioning, sport science, and in John's case especially in the mental side of preparing for competitive stress.

Thank you very much and please use this endorsement. 
"

Herbie and John Mitchell.

John Mitchell - Irish Rower, 7 weeks before nationals and 11 weeks before world championships, training at Midleton Gym with his strength and conditioning coach Barry Vaughan, 

Sport & Exercise Scientist.

John training at Midleton Gym 

(several national records have been broken on this very Concept 2 rowing ergometer)

John Mitchell & Dan Buckley, another client of Barry's, winning the Irish Nationals, July 2013, 

Four weeks before heading to Lithuania for the World Championships on the 5th August 2013

The lads in action during their All-Ireland winning performance in July 2013

Some of John's results since he started training with Barry

(John has since deadlifted 180kg)

If you want to train in the same gym, with the same equipment, in the same highly charged, positive atmosphere, with the same high quality of coaching from all of our trainers, book your free consultation today by calling us on 0214637777

TESTIMONIAL; LOUISE B, BUSY MUM

“Initially I was self conscious, intimidated, and uncomfortable with the thought of coming to a gym. From the start, Barry was understanding, patient, and very knowledgeable. He showed me some training methods I had never seen before and I started to enjoy my workouts and look forward to getting to the gym. When I started training with Barry in March, my goal was to get slimmer. I am now down a stone in weight, and my bodyfat is down from 36% to 29%. I have dropped from a size 12 to a size 8-10, and I can now go out wearing the clothes I want and feeling great about how I look. My next goal is to get stronger and I am looking forward to continuing working with Barry and taking my training to the next level. Thank you Barry and keep up the good work!"

Louise B

Remember, you only have until 5pm today to claim your free trial personal training session with Barry, there are only 2 spots left so PM Barry on Facebook or email vaughan.barry@gmail.com to get your free session before they are gone

TESTIMONIAL; ROD SCANLAN

"Barry I found your confident positive blog exercises unbelieveably helpful. I found your tip on Epsom salts very handy and have bath in it now once a week to sooth my muscles after training hard and also bought a 2lb tub of optimum nutrition 100% whey protein and a foam roller.

My main problem area have been my calves for several years now especially my right calf, everytime I run I would feel them getting tight afterwards and anything I would do could never get rid of the tightness. Due to my increased distance running for the Ballycotton 10 I developed shin splints and as you told me my tight calves are linked to this injury, thankfully I caught it in time and after a week of doing your exercises and using the foam roller and epsom salts, my shin splints have cleared right up.

I stopped running and rested up for a total of 4 weeks and continued to do your exercises and 5 weeks later I am now running 4 times a week injury free with no shin or calf issues whatsoever.

Now I am looking forward to tackling my very tight hamstrings, they have been that way for 15years or more so I gladly welcome your help with those to loosen them out. I have never in my life been able to touch my toes while standing up and bending over to touch them with my legs and knees straight. With your help i'm sure this will be achievable. Thanks again for your help and i'm sure the TRX training has also been a huge factor in my continued improvement in running and injury prevention."

Rod Scanlan

Remember, you can still claim your free trial personal training session with Barry by sending him a Facebook PM or an email to vaughan.barry@gmail.com before 5pm Friday, there are only 3 spots left!

TESTIMONIAL; ROD SCANLAN, RUNNER

"I was never able to touch my toes, only ever got about half way down my shins but after one PNF session with Barry I can now touch the ground for the first time. Unreal PNF session, must book in for another one soon. Thanks again Barry!" — with Barry Vaughan

Rod Scanlan

Midleton Athletics Athlete

TESTIMONIAL: JOHN LANIGAN

Testimonial from LA Muscle sponsored athlete John Lanigan;

"I want to share something with people. I strolled into the gym on Friday and I was asked a question by Barry Vaughan. "Have you any problems with your joints, shoulders-hips etc". To which I replied, yes in fact I do Barry. why? You see- I have a shoulder problem with my left shoulder for years now, ranging from debilitating to the point of not being able to train my shoulders or chest at all to just constant niggling pain during training at best. Barry then began to tell me about a new system of stretching he developed called PNF . He offered to show it to me for 5 minutes before my training to show me what it's all about. It was a very slow and not at all painful series of stretches and before we began we checked my range of motion or flexibility in my shoulders. After 5 minutes Barry had more than doubled my range of motion in both shoulders. I was amazed and I actually felt more freedom in the joints and more relaxed. I thanked him and continued with my workout. Here's my point- I trained for the first time in YEARS without pain or soreness in my shoulder. Absolutely nothing. I was able to go through a longer range of motion and actually lift heavier weights, I'm not saying Barry made me stronger- but d confidence I had in my shoulder and lack of pain allowed me to lift more. So if there is ANYBODY out there with hip or shoulder problems. DO NOT IGNORE THIS, go to Barry Vaughan and speak to him about his PNF techniques . And I want to add that I am not paid by or prompted by Midleton Gym or Barry for this post" — at Midleton Gym

John Lanigan

Remember, there is still a limited offer to claim a free trial personal training session with Barry before Friday 26th July by PM'ing on Facebook or emailing vaughan.barry@gmail.com

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10 FREE TRIAL PERSONAL TRAINING SESSIONS TO GIVE AWAY!

I have been involved in the fitness industry for just over 10 years, 

And I have found that every once in a while, in order to be successful,

you can't be afraid to take a risk, to gamble on yourself. When I took the road less travelled and spent 4 years studying a relatively new course called Sport & Exercise Science, and ignored the financial security of the obvious career paths like engineering or accounting, I took a risk.

Since then I have spent thousands of euro, on flights around the world to gain the best qualifications, on extra courses, seminars, equipment, books, and dvds. Thankfully it has all paid off and I have been rewarded with some of the best clients and best experiences I could have hoped for. I have financial security, health, happiness, and I love coming into work every day. If you have met me in the course of my work you know that I put 100% of myself into every single thing that I do, every client, every assessment, every programme, every demonstration of every exercise gets my fullest attention. I believe that if you are going to do something, you might as well do your best.

Over the next week I will be taking another risk. I am offering, for a limited time only, to give 10 people the chance to come and get a free personal training session with me at Midleton Gym. This means that I am gambling with hundreds of euro worth of potentially wasted time and lost earnings. 

Sure, there is a possibility that ten people may turn up, get their free session, and walk straight out the door. 

The reason I am willing to take this gamble is that I am 100% confident that every single person that takes me up on this offer will have a positive experience, learn more about yourself, your joints and your own body, experience some training methods that you will never have seen before, 

and 80-90% of these people will be so impressed and so happy with their experience that they will sign up for further sessions or a personal training package.

If you are still not convinced, this week I will be posting real testimonials, from real people that have experienced life-changing results while training with me over the past few months and years. 

If you feel that you are not getting the most out of your training, if you feel that you have no energy or enthusiasm for exercise, and if you really want to make a positive change in your health and performance, but you don't know where to start, I urge you to take a gamble and sign up for one of these free sessions. We are already getting quite busy here at Midleton Gym, and this may be the only time this year that I will be able to do and offer like this.

You have until Friday 26th July to take me up on this offer by messaging me on Facebook, or emailing me at vaughan.barry@gmail.com

I will be contacting those who have succeeded in getting their free session on Monday 29th July, to arrange their session for that week, so be sure to include a contact telephone number.

I am hoping that these spaces will fill up quickly, so If you, a friend, a spouse, or a family member are interested, get your name in straight away.

There is absolutely no obligation to sign up or to pay anything, and this is not a sales or marketing scam.

This is just me taking a gamble and hoping to get a chance to help some of you  to achieve a level of fitness and health that you may never have thought possible.

If you are reading this through Facebook, and you have received coaching or experienced positive results from training with me, please feel free to share this post to your own Facebook page to help get the word out there.

I hope to meet some of you soon,

Stay tuned for testimonials,

Regards,

Barry Vaughan BSc CSCS IAWLA

Personal Trainer at Midleton Gym

BID A FAREWELL TO ANKLE SPRAINS

If you have suffered from a lot of ankle sprains from soccer / gaa / rugby etc. and you're sick of them, I know it can be really frustrating, with training time missed and even having to take time off work for a really bad one. I know what it feels like and it's one of the most painful minor injuries in sport.

Like an auld gone-off orange

You've got inflammation, swelling, bruising, pain, time off sport, no gagnam-style dancing for the next few friday nights, and a high risk with up to a 70% chance of the injury re-occurring if you don't do your rehab and injury prevention work properly.

After a few supersplits...

I used to be plagued with them as a teenager until I went and did something about it, researched all of the information out there and most importantly followed through on it and went and got some proper coaching. Having done that, I haven't had an ankle sprain since 1998. And I have done a fairly wide spectrum of activities, from judo to obstacle courses to cross country running to hiking to running up and down mountains carrying heavy things through mud getting shouted at by men in army uniforms.

The truth is, ankle sprains shouldn't really be happening to you. And injuries aren't just down to bad luck, like a lightning strike.

"Why Me!?"

I hear people sometimes describing their injury history in consultations with me, and it tends to go like this;

"Ya I've had four ankle sprains on each ankle in the last year, and I cant understand it, I'm just so unluckly...Like, I go to the gym three times a week and I have training twice a week with the team and  a match most weekends and I've had lots of physio...etc..etc.."

And I generally stop them there, and say, "Look, all of that is great. But injuries don't just happen out of the blue, and they certainly aren't down to bad luck." My no-nonsense point of view is that every injury has a defined number of risk factors. Lets say that there are 5 main risk factors in ankle injury, with 3 of these being modifiable, as in you have control over them. Unless you have fully addressed each and every risk factor that you can, your injury will be your own fault, and not anybody elses. As the genius Eric Cressey says, injury prevention and pre-season work is like putting savings in the bank for a rainy day(high forces during games, turning at speed, uneven surfaces etc.). If you haven't saved enough, chances are that next season you're going to go into overdraft (injuries).

Tough advice, and tough to hear, but true I'm afraid. You might take this as a bit of an insult, but then you will also realise that you can, and do, have a large amount of control over your health and what happens to you in terms of injury, strength gain, weight gain, fat loss etc. So it's up to you to do something about it, and go and seek out the information and the expertise to solve the problem, e.g. by finding an experienced coach to carry out a proper injury history, assessment, and then follow through with a properly tailored and specific programme for you. A general run of the mill, one-fits-all programme just won't do I'm afraid, and you deserve better. Sometimes you need to go and find an expert and make an investment in your health. I've been at this line of work for 10 years, and I still go to an expert and get physio, reflexology, coaching courses etc all the time, just as I get a plumber in to do the plumbing and an electrician in to wire the house, instead of half-assing it myself.

The most common type of ankle sprain is the inversion sprain, seen here, where the ankle collapses laterally, that is, to the outside, seen here:

If that sounds like you, you need to do something about it. It won't just get better on its own. Physio is great and necessary in some cases, but physio alone won't sort it out. You need to complete all of the rehab that your physio gives you, but it doesn't stop there. You need to then drive on and address some of the specific risk factors, such as;

1. Lost foot awareness, proprioception and balance
2. Incorrect footwear
3. Poor peroneal strength and/or peroneal nerve function 
4. Quite often problems elsewhere, like poor function at the glutes
5. Really poor ankle stability
6. Incorrect movement patterns in running, and especially landing and turning 
7. Poor tissue quality and a buildup of muscle adhesions and scar tissue
8. Poor ankle mobility
9. Over-reliance on ankle supports or taping
10. A lack of any kind of system of training (assessment, periodisation, programming)

If you fit into any or these categories, you really need to come and see a professional strength coach with a lot of experience in preventing or rehabbing this type of injury. I promise you that the common ankle inversion sprain is one of the most preventable and unneccessary injuries in sport. You still have time to come and book a free consultation and assessment on 0863126918 or at vaughan.barry@gmail.com in time to get 4-6 solid weeks of injury prevention in preparation for your team training starting up again in the new year. Thats between 8-18 strength and conditioning sessions that your closest competition probably won't be investing in. Seeing as most common injuries (ankle, hamstring, ACL) tend to happen early in the season, with hard ground and after the christmas layoff, now's your last chance to get yourself ready, or you might as well programme the A&E departments GPS into your I-phone and stick your physio's number on speed dial.

To get you started, heres a brilliant video from Dick Hartzell, inventor of the famous Jump Stretch Bands, and a very knowledgeable guy on preventing ankle injuries. You need to do a lot more than just this, but this will get you started. Remember to book your free consultation and assessment for next week on 0863126918 or at vaughan.barry@gmail.com to get a full 4-6 weeks done before the new season. You can also get a gift voucher as a christmas present of 3 sessions for €100 if you have someone close to you that struggles with injuries. Best of luck and talk to ye soon, 

Barry Vaughan BSc CSCS IAWLA

BACK REHAB TESTIMONIAL

LIMERICK UNDERAGE HURLING TESTIMONIAL