The ISI is proud to announce another addition to its’ supplement line,  Probiotic Assist DF.

Probiotic Assist DF is a dairy-free, vegetarian, gluten-free, four-strain probiotic totaling 100 billion CFU per vegetable capsule. Each strain has proven safety, acid and bile resistance, adherence to the human intestinal mucosa, and resiliency to survive and remain active in the gastrointestinal tract. Clinically proven health benefits include improvement of natural and acquired immune response and enhancement of the gastrointestinal environment.

It’s benefits include but are not limited to:

•    Maintain Healthy Intestinal Microecology
•    Support Balance of Healthy Flora During/Post-Antibiotic Therapy
•    Support the Natural Immune Response
•    Support Bowel Regularity
•    Improve Lactose Tolerance

Probiotic Assist DF is now available from the ISI supplement shop. Call in today and pick up yours.

This months talk was presented by ISI coach Derry Temple and the topic was “Building Positive Lifestyle Habits”. Thanks for all those who attended and we look forward to seeing you at more ISI information talks in the future.

Here are some of the quotes and valuable points Derry presented on the day.

“You want to set a goal that is big enough that in the process of achieving it you become someone worth becoming”
Goal Setting:
•    Aim to be specific
•    Be positive
•    C - See, hear, feel
•    Directly under your control
•    Ecological

Top 10 Nutritional Habits:

• You must always eat a breakfast.
• Stay well hydrated.
• Eat 5 to 6 smaller meals a day. Aim to go no more then 3 to 4 hours without eating.
• Aim to eat protein with each meal.
• Eat a source of vegetables at every meal.
• You must minimize your intake of processed carbohydrates.
• Ensure you have the right type of fats in your diet.
• You need to minimise alcohol, tea and coffee.
• Everything in your diet should be natural.
• Post workout nutrition is vitally important to ensure

Thanks again to Derry for a great presentation and invaluable information

In August, the ISI in conjunction with the Conditioning Clinic, ran a 3 day work shop for health professionals covering all aspects of training, testing and goal setting.

ISI coach Eoin Lacey & Conditioning Clinic coach Stephen Ward gave several presentations over the weekend, the first being the "GTI" principle.

The "GTI" Principle

The G stands for goal setting and what people need to do to set and achieve goals. The T stands for testing. This went through the importance of testing because it allows you to evaluate the effectiveness of the nutrition and training interventions. Some of the testing performed at the ISI and CC is hydration levels, body fat percentage, zinc tally test, strength maximums and overhead squat to name a few.

HIIT

The next presentation went on to cover High Intensity Interval Training (HIIT) for Fat Loss and Sports Performance. The benefits of HIIT include:

- Increased BMR

- Increased EPOC

- Increased Bone Density

- Improved Cardiac Output

- Reduced Resting Heart Rate

- Increased Insulin Sensitivity

- Slows Down Ageing

- Increase Muscle Mass and Tone

After this periodisation was covered. ISI coach Eoin Lacey showed why using a scientific approach to periodisation leads to superior results using the undulating method.

MST

The final presentation was on Modified Strongman Training. Firstly, the differences between strongman and Modified strongman training were presented. Technique was covered for the following strongman tools:

- Tyre Flip

- Farmers Walk

- The Prowler Push

- Log Exercise Variations

- The Sled

- Use of Ropes

Then the benefits of MST:

1.    Transfers room strength to the field
2.    Excellent for enhancing work capacity
3.    Easily modified to suit all trainees
4.    Suitable for all team sports (performance enhancement & corrective)
5.    Improves mental toughness and breaks gym boredom.

A big thanks to everyone who attended the weekend and thanks for all the positive feedback.

If you want to apply the principles above to your own training please contact us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or 01 444 3535.

Jeff Willoughby, all round nice guy and longtime friend of the ISI, presented to the ISI staff on the topic of Behaviour Changes for Permanent Change. Jeff has been involved in the fitness industry for many years specialising in both Strength & Conditioning and MAT therapy.

The focus of Jeffs' presentation was the impact of failing to address behavioural change when trying to achieve personal goals.

Jeff gave us a breakdown of how positive behaviour changes can be achieved, the first being goal setting.

Goals help people succeed.

There are 3 levels to goal setting.

1. The 1st step is the vision. This is where the person sets out their goals in specific, measurable and realistic way.
2. The 2nd step is outcomes. The long-term goal is broken down into short term goals that make the long-term goal more achievable and give feedback as to whether what you are doing is working or not.
3. Finally, the 3rd step is outcomes. These are the weekly tasks that need to be done to achieve the short term goals which will in turn achieve the long term goal.

A big thanks to Jeff from all the staff at the ISI for a very informative talk containing some valuable information.

If you want to discuss your goals and how the ISI can help you achieve these please contact us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Andy Bolton is a Guinness world record holding, powerlifting machine. This 7 time heavyweight powerlifting champion is the first man in history to deadlift 1,000lbs. He held a one-day workshop at Dolan Fitness in Tullamore on August 22nd. As you know, at the ISI we are always looking to learn from the success of others. With this in mind ISI coaches John Connor and Mick Finglas had the pleasure of attending.

On the day, Andy went through the deadlifting technique he has employed to deadlift over a 1,000lbs on several occasions. Andy showed us that the Deadlift is all about speed and explosive power. Andy is a big believer in triples as he feels that doing heavy singles increases the chances of overtraining.

Later on in the day Andy went through bench press technique and how of all the 3 powerlifting lifts it requires the most technique to master. He also went through his program design on his Bench day.

Andy finished the day off with Squat work and how he incorporates accessory lifts and grip into his weekly routine. Thanks again to Andy for a great seminar, and to Kieran Dolan of Dolan Fitness for providing a great venue.

Only by attending seminars such as this, can the coaches at the ISI learn the techniques that will help you achieve your goals.