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  • The best exercise for fat loss

    By Darren O'Toole | In Fitness, Health, Nutrition | on March 27, 2021

    People are always looking for the best exercise and the best diet for them to lose fat. Different articles will each tell you that their form of training is the best. Here, we explore the ‘fat burning zone’, ‘HIIT’ training, and resistance training to highlight which one is the best for you. ‘Fat-burning zone’ This […]

  • Top tips for tidying up your nutrition

    By Darren O'Toole | In Uncategorized | on February 18, 2021

    Last month I gave some simple and easy-to-implement tips for increasing your activity levels. This month, I’ll do the same for your nutrition. Now most of us have no desire to be stepping onto a stage, all oiled up, showcasing every sinew in our body. Rather, we’d mostly like to feel a little better, perhaps […]

  • Top tips for increasing your activity

    By Darren O'Toole | In Uncategorized | on January 23, 2021

    The start of a new year is when people invariably have their health and fitness kick. This year, things are a little harder. Normally, gyms are open, we are required to leave the house often plus dry January is always an appealing prospect after over-doing it in the Christmas season. This year, standard rules don’t […]

  • Why you should be taking vitamin D

    By Darren O'Toole | In Health | on November 12, 2020

    One of the frustrations of this Covid-19 pandemic in the UK, is the lack of emphasis being placed on how to boost immune systems – for the short- and long-term. Perhaps it would cost pharmaceutical companies a little too much money if everyone had a strong and healthy immune system. Nonetheless, the financial burden that […]

  • The rule of six

    By Darren O'Toole | In Fitness, Health | on October 27, 2020

    So, the rule of six is now becoming part of our psyche. Keep things reasonably simple, with a simple request will avoid any confusion or debate. Well that is certainly the thought anyway. So, turning the principle away from Covid-19 and instead towards fitness, we can apply that same principle – the rule of six. […]

  • The weight loss journey

    By Darren O'Toole | In Health | on October 27, 2020

    It is referred to as a weight loss journey for the main reason, that it is a journey. What do we think about when we think of a journey? Car journey, train, flight: we think of little bits of stress, periods of enjoyment, undulating, bumpiness, comfort and occasional discomfort. Ultimately, hopefully, a great deal of […]

  • Why you should track your food intake

    By Darren O'Toole | In Health, Nutrition | on August 26, 2020

    There are now loads of trackers for everything from sleep to steps, heart rate to food intake. We can get overwhelmed with the data available. But the data available is data that no generations before have had access to. The more we know, the better we can adjust and adapt for the advancement of our […]

  • Free Fitness Checklist

    By Darren O'Toole | In Fitness, Health, Nutrition, Workout | on August 26, 2020

    To get the best results for your body and your health, you need to focus on 5 key factors: Food Drink Exercise Activity Sleep To help you to master each of these, we’ve developed this really useful fitness checklist to give you the best chance of success. Simply download it here and get tracking your […]

  • Few of my blog posts concern the topics of nutrition and training. Why? Simply put, it’s the concept of mindset which is what most people need to address first. Workouts and training can then be followed, and guidance can be applied to eating and drinking habits. However, without adopting the right mindset – results will […]

  • How to guarantee better results

    By Darren O'Toole | In Fitness, Gym, Health, Workout | on July 21, 2020

    Accountability is tough and more and more people avoid it at all costs. The flip side is that being accountable is also the secret recipe between success and failure. Follow our five steps to stepping out of your comfort zone and into the world where fitness results happen. Accountability Accountability: ‘an obligation or willingness to […]

  • How to overcome sleep issues

    By Darren O'Toole | In Health | on June 3, 2020

    I put a message out to most clients a couple of days ago and did the same on social media asking the following: ‘If you could change one thing currently during this lockdown period which would improve your health or fitness, what would it be?’ The response was unexpected. A large percentage of you cited […]

  • Do you exercise or are you an exerciser?

    By Darren O'Toole | In Fitness, Health | on May 16, 2020

    How you identify is pivotal as to how you will behave. The concept of behavioural change fascinates me, and we all manipulate these factors on a basis more regular than we probably realise. The truth is, we are all currently undergoing behavioural change by staying 2m away from one another. You can just imagine the […]

  • Benefits of online personal training

    By Darren O'Toole | In Fitness, Health, Workout | on May 4, 2020

    Why are we so scared of COVID-19 shortening our lives but not scared of the impact of inactivity? Online personal training could be the health boost that stretches far beyond the next few months. The lockdown has opened up new ways to keep sane. From social catch-ups and quizzes on Zoom to news blackouts and […]

  • Spinal mobility routine

    By Darren O'Toole | In Fitness, Health, Workout | on May 4, 2020

    We know that being at home more and sitting at desks that aren’t optimally positioned for posture is having a negative impact on your back health. Having a sore back can play havoc on your day-to-day movements and even your sleep. Put frankly, it can make you miserable. As such, we’ve put together a spinal […]

  • Managing anxiety during the Coronavirus pandemic

    By Darren O'Toole | In Health | on March 28, 2020

    It’s an unprecedented period within our lifetimes. Anxiety levels are undoubtedly higher for everyone. Concerns about the health of ourselves, our loved ones, our businesses, our futures. This isn’t a post which will alleviate fears, nor is it one which claims to have all of the answers. What this post will do, is seek to […]

  • During this lockdown period, life may be in danger of getting a little monotonous. The same living and working environment and limited time for free movement. The excitement of watching a boxset may be subsiding a touch and the initial novelty factor of a disrupted life has passed. Maybe I’ve painted too drab a picture […]

  • Insulin resistance: The secret behind getting fat

    By Darren O'Toole | In Health, Nutrition | on March 11, 2020

    I’ve written a huge number of blogs over the last six years. A minimum of one per month in fact. I do think that this is my most important one. It discusses insulin, insulin resistance, it’s impact on health and how this can be positively changed. Without testing, I suspect many clients may have issues […]

  • Basic guide to resistance training

    By Darren O'Toole | In Uncategorized | on February 11, 2020

    The composition of repetitions, sets, resistance and exercises are created to provide a volume of work that a muscle must undertake. Now, importantly this composition can be manipulated for different desired outcomes. This outcome may be strength, size, muscular endurance. It’s unlikely that any of these come as a sole outcome but a training programme […]

  • How to create sustainable habits

    By Darren O'Toole | In Uncategorized | on January 11, 2020

    January is inevitably the time of year where you seek to make new habits that will change the way you look or feel. It could be plans to eat healthier or a particular style of diet. It could be a new exercise regimen, getting more sleep, enjoying greater social interactions, using technology less, travelling more, […]

  • I write this blog on the verge of completing my sixth marathon. That’s not just six runs of 42km. It is six batches of four months of long-distance running, day after day, week after week. So, when the inevitable excuse of why people don’t perform endurance training gets thrown at me…… ‘it’s just so boring!’, […]

  • Will avoiding carbs at night help with weight loss?

    By Darren O'Toole | In Uncategorized | on July 27, 2019

    Read any magazine or listen to someone in a friendship circle and they will swear that ditching the carbs before night-fall was the one guaranteed secret to their weight loss! So will not eating carbs after 6pm work for you? No carbohydrates in the evening Let’s briefly attack the science behind what happens when you […]

  • Why are my muscles sore after a workout?

    By Darren O'Toole | In Uncategorized | on June 29, 2019

    Following a training session, it can be sometimes painful to complete basic tasks such as lifting, twisting or even walking. You regret your exertions the day before and, if trained by us at Dynamic Fitness Training, will probably curse the name of your trainer! Welcome to the phenomenon that is: DOMS! DOMS or delayed onset […]

  • Do we need to walk 10,000 steps?

    By Darren O'Toole | In Fitness, Health | on May 27, 2019

    Over recent years the 10,000 step phenomena has taken full grip. It’s a target for the inactive, it counts as ‘cardio’ for the fitness models who fear their heart rate exceeding 140 beats per minute and their muscles just wasting away, and it also helps to sell a heck of a lot of fitness trackers. […]

  • Lessons from the Manchester marathon

    By Darren O'Toole | In Marathon training | on April 30, 2019

    2018 was one of the worst running years since I started to take running seriously. It consisted of my slowest ever marathon in Rotterdam, my slowest half marathon in 7 years at the Great North Run and an abandoned half marathon because I hurt myself in a circuit class two days before it. In a […]

  • What Brexit teaches the fitness industry

    By Darren O'Toole | In Fitness | on April 12, 2019

    Politics and social media….it’s the perfect combination, right?! It’s rare that I let these paths cross. Also, I am no politician and never intend to be. As such, solving Brexit should be a job for them……as competent or incompetent as they may be to do it. I am a believer, however, of learning from mistakes. […]

  • The importance of home workouts

    By Darren O'Toole | In Fitness, Gym, Health | on March 25, 2019

    The vast majority of clients that we train at Dynamic Fitness Training come to us for guidance and to commit to a level of training that they never managed at the mainstream gyms. The model for the mainstream gyms is changing. It’s an industry which relies on the failure of the members. It’s a bit […]

  • At the start of each of the last few years I have targeted improving my personal bests in running pursuits. Each year this becomes my goal. Over the last couple of years, it’s been listed, but more out of stubbornness than true belief that I would do it. On the car journey from Eldoret airport […]

  • Why we sleep? And killing the myths that it’s for wimps!

    By Darren O'Toole | In Health | on January 18, 2019

    Although personal training is predominantly about exercise and nutrition in order to improve one’s health, the broader scope of the individual should also be well considered. Sleep, and the quality and quantity of it, is one such area that it’d be foolish to ignore. Having recently read Matthew Walker’s excellent book: ‘Why we sleep: The […]

  • Final lessons from Kenya

    By Darren O'Toole | In Fitness, Health, Marathon training, Outdoor | on December 21, 2018

    So as I wait at Doha airport for my final flight home, it’s the ideal time to pen my thoughts and highlight the lessons learned from the whole Kenya experience. Whilst it was a running joke with my clients that this trip was a jolly, it’s purpose was two-fold. Firstly, I wanted to learn how […]

  • Home of Champions: part two

    By Darren O'Toole | In Marathon training, Outdoor | on December 15, 2018

    Sunday was rest day. By rest, this meant a 4am start for safari day. Having been stopped for speeding enroute to Lake Nakuru and our bus breaking down when returning, this truly was a ‘Kenyan Experience’. Alas our sightings of lions or leopards didn’t materialise however multiple zebras, giraffes, water buffaloes, rhinos and baboons were […]


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