anndenpt

anndenpt Qualified PT & Group Fitness Instructor

Hi all, My Online Personal Training Plans are now open! Swipe to have a look at the details of each of the plans above ⬆...
27/06/2025

Hi all,

My Online Personal Training Plans are now open!

Swipe to have a look at the details of each of the plans above ⬆️

Whether your goal is to improve your general health and fitness, tone up, or improve sport performance, this plan can help guide you in the right direction. 🙋🏻‍♀️

All plans include individualised programs, consultations and weekly/ daily check ins. This ensures you receive ongoing support and push towards your fitness goals, get consistent with your training and gain more confidence along the way🔥

Sign up to these plans through the link in my bio 🔗

For any questions or queries, send me a DM

📈 What is Progressive Overload? 🤷🏻‍♀️Before you chase bigger lifts or faster runs, you need to understand how your body ...
17/06/2025

📈 What is Progressive Overload? 🤷🏻‍♀️
Before you chase bigger lifts or faster runs, you need to understand how your body actually adapts to training stress. 💪🏼

Using the General Adaptation Syndrome (GAS) model, we can see how the body reacts to training in 3 key phases:

1️⃣ Reaction: A new training stimulus disrupts your body’s balance (think: heavier weights or more volume). 📉
2️⃣ Resistance: With enough recovery, the body adapts to better handle that stress. 📈
3️⃣ Supercompensation: If timed right, this leads to improved performance. ⚡️But if overapplied with poor recovery, it can tip into…
🚫 Exhaustion: leading to fatigue, plateau, or even injury. 🪫

So where does Progressive Overload come in? 🙋🏻‍♀️

🧠 It’s about staying in the supercompensation zone:
➡️ Increasing training load gradually, but pairing it with adequate recovery.
➡️ Using cycles of increased and reduced intensity to keep challenging the body without burning out.

This principle isn’t just theory… it’s backed by applied science and practice. 🧬

📚 Resources used for this breakdown:
• UKSCA Foundations of Strength and Conditioning
• Muscle Exercises Encyclopedia by Oscar Moran & Isabel Arechabala

F**T Principle 💪🏼Here’s a quick a quick overview of the F**T method. A principle that is often used to help create train...
14/06/2025

F**T Principle 💪🏼
Here’s a quick a quick overview of the F**T method. A principle that is often used to help create training programs for individuals. 🔥

F**T is an acronym for frequency, intensity, time and type. These elements of training can be varied to work to an achieve personal goals for an individual. It can also allow for the individuals availability to exercise. ⏱️🗓️🏋🏽‍♀️🏃🏻‍♀️

For further insight, look at the resources below 👇🏻

Healthline- About the F**T Principle- Sarah Kester (2020)

Burney Kathryn, Kelsch Elizabeth, Ziegfeld Gabriel, Moore Justin, How fitting is F**T? A perspective on a transition from the sole use of frequency, intensity, time, and type in exercise prescription. Physiology and Behaviour. (2019): 33-44

13/06/2025

Back squat

A quick demonstration of the backsquat exercise. 🏋🏽‍♀️

This exercise, known to be indicative of lower limb strength, is a compound movement that mainly targets your quadriceps but also works your hamstrings, glutes and core. 🔥

While performing this exercise, important cues to follow are:
✅Maintaining an upright posture and keeping the chest tall.
✅Ensuring that as your knees bend they are pointing outwards over your toes.
✅ Driving upwards through the heels until you reach your staring position.

Common mistakes include:
❎ Letting the chest fall and looking downwards as you lower.
❎ Allowing the knees to point inwards (knee valgus) at any stage of the movement.
❎ Bending your back and shifting the weight onto the balls of your feet on the upward phase of the movement pattern.

Today we’re stripping it back to basics. ☺️Here’s a summary of the 5 components of fitness. 💪🏼1️⃣ Flexibility 2️⃣ Muscul...
11/06/2025

Today we’re stripping it back to basics. ☺️

Here’s a summary of the 5 components of fitness. 💪🏼

1️⃣ Flexibility
2️⃣ Muscular Strength
3️⃣ Muscular Endurance
4️⃣ Cardiorespiratory Fitness
5️⃣ Body Composition

👇🏻 Resources Below:
- Marc D. Gellman, J.Rick Turner. Encyclopaedia of Behavioural Medicine. 1st edition (2013)
- Reggiani & Schiaffino. (2020) ‘Muscle hypertrophy and muscle strength: dependent or independent variables? A provocative review. European journal of translational myology. 9;30 (3)
- Sports Medicine Learning Centre. Website: UC Davis Health.
- The importance of Cardiorespiratory Fitness- A 10 year update. ACSM.
- ‘What does being Physically Fit Mean?’. Tim Newman. 2023.

Hi everyone!🤍Thanks so much for following! I wanted to take a moment to introduce myself and share a bit about my backgr...
10/06/2025

Hi everyone!🤍

Thanks so much for following! I wanted to take a moment to introduce myself and share a bit about my background and passion for health and fitness. 💪🏼

I'm Annie, 21 years old, and I recently my undergraduate degree in DCU in Sports Science and Health. I'm also a certified Personal Trainer and Group Fitness Instructor. 📄✅

My journey into fitness started with Ladies Gaelic Football, a sport l've played since childhood. That passion led me to study Sports Science, where I discovered a deep interest in conditioning science, biomechanics, coaching, and performance analysis.🏐📊

During my time in college, I was fortunate to work as an apprentice Strength & Conditioning Coach with the Dublin Senior Ladies team (2023-2024).💻🏐🩵

This experience gave me the chance to apply my academic knowledge in a high-performance environment and gain hands-on experience in performance analysis and strength and conditioning.🏃🏻‍♀️

Alongside this, I worked in an admin role with the Dublin GAA Coaching & Games department, a position that helped me grow in areas like sports organisation, planning, and coaching operations. ✏️

For my final year thesis, I focused on performance in Ladies Gaelic Football, comparing the physical and physiological profiles of senior inter-county vs. club athletes. Insights from this research highlighted how targeted S&C training can bridge performance gaps for club players.

Now, I'm working full-time as a Personal Trainer at JW Fitness Cavan, delivering everything from 1:1 sessions to small groups and classes of 20+.

This role inspired me to start this page... a space where I can share practical tips, training insights, and support others on their health and wellness journeys.

Thanks for being here! I can't wait to share more with you all 🩵

10/06/2025

Welcome to my online personal training page. As a qualified Personal Trainer & Group Fitness Instructor, who recently finished an undergraduate programme in Sports Science and Health; My passion lies in sport, exercise, and promoting long-term health and wellbeing. 💁🏻‍♀️This page will promote online support in health and fitness, following an evidence based approach. 🧬📄💪🏼Whether your goal is performance, health, or overall fitness, this page can be used as a trusted guide, with research informed tips to help you along your journey. 💫

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