Conroy Performance - St Albans, Hertfordshire AL3 5XA

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Batchwood Sports Centre , St Albans , Hertfordshire AL3 5XA







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Conroy Performance is recognised by the clientele we work alongside for providing science driven performance coaching in a unique setting at Batchwood Sports Centre in St Albans, Hertfordshire. We offer bespoke training and nutritional protocols utilising proven evidence based science.

Unlike commercial gyms that see you as a number and do not provide any structure, support, or personalised help, Conroy Performance does just that. Conroy Performance focuses on delivering completely bespoke services including; 1-1 and semi private training, rehabilitation, online coaching, and group training delivering an all round performance experience.

Conroy Performance is located in the St Albans area of Hertfordshire. There are at least 20 other listings in the AL3 postcode area.

Marketers in Hertfordshire AL3

Number of Employees: 1

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👉🏼 Much attention gets paid to technique, programming, and the best way to achieve a great physique. However, sometimes the smallest of tweaks to the way we sit can have a BIG impact on performance. Much like a new training stimulus to bring about constant change, our bodies need to be challenged sitting in various position to self correct. As we have evolved over time much more time is spent sitting and 9/10 times a majority of issue arise from the devil, THE DESK!⁣ ⁣ 🧠 I BET you as a coach you have experienced numerous clienteles issues arise from too much sitting. Time and time again i always say ‘it doesn’t require no additional time in your day to change your seated position. Changing it seamlessly fits into your daily life and benefits joint health massively.⁣ ⁣ So, let’s explore various positions you can adopt whilst your are working in a seated position.⁣ ⁣ 1️⃣Tall kneeling position - whilst holding this make sure you squeeze your glutes.⁣ 2️⃣Half kneeling position - much the same as a hip flexor stretch. Ensure you have a posterior tilt.⁣ 3️⃣Try sitting on a swiss ball - this should force you to hold a better pelvic and spinal position. ⁣ 4️⃣Holding a squatting position - this will ensure many muscle groups are firing to keep you in the squat. Although, this is the hardest of the 4, it’s probably the most important if more time can be spent in it.⁣ ⁣ 📌obviously, some of these aren’t alway going to be achievable in certain environments, but try explore what’s possible. If your body doesn’t work the way a body should, movement will suffer. One surprisingly simple way to improve your movement is to rest better. Use these resting positions to tap into the body’s natural ability to tune itself.⁣ ⁣ 📧 If you need any assistance with the above DM, email or
5/22/2019 4:17:17 PM

Same dress, just years apart 👗 Awesome results from one of my cleints @molloykaren.⁣ ⁣ Once again there’s no trickery here...just an honest account of a successful journey!⁣ ⁣ Karen has been training with me for well over 2 years. She initially came to me with no structure, wasn’t comfortable with her body and wanted change. Fast forward to the photo on the right Karen now is confident, approaches fitness and nutrition consciously and lives life in balance ⚖️⁣ ⁣ So, what have we changed?⁣ ⁣ Well, it was firstly putting structure in place. Then it was a caloric deficit to the point where Karen felt comfortable and MOST importantly was PERFORMING in each and every session. Once we had exhausted the deficit it was then time to reverse what we had started. Being in a deficit for a period of time slows the metabolism however, in Karen’s case the aim was to reboot the metabolism and ultimately lower what's known as the level of body fat the body finds easiest to maintain through a process known as reverse dieting. Karen’s weight still fluctuates by minuscule amounts, but it is always in range easily enough to change!⁣ ⁣ Karen is testament to somebody who has taken everything on board and has not strayed from the plan. If there’s anything I’d recommend to anybody working on body composition/aesthetics it to stick to the plan even if thing don’t go smoothly. It’s never linear, so don’t expect it to be.⁣ ⁣ For more info 📧⁣ or visit the site
5/16/2019 4:23:03 AM

👉🏼 Looking to improve your PULLING strength, especially on PULL UPS, then give these a go. Any starting point for most exercises before moving into more complex variations is to control ones self. For example, doing a strict pull up before a kipping pull up. These are my 3 go to drills which utilise both horizontal and vertical pulling to help you get closer to a strict pull up.⁣ ⁣ 1️⃣Inverted row (using plate).⁣ 2️⃣Toe assisted pull up w/ 3s eccentric (use lower half only if required).⁣ 3️⃣Jumping pull up w/ 5s eccentric lower to ground. ⁣ 🧠 I’d recommend starting with 3 x 5 of each of the following and upping sets and reps as you progress and get better at the drills.⁣ ⁣ 📌 KEY POINTS⁣ ⁣ ▶️Make sure you retract shoulder blades before pulling.⁣ ▶️Extend arms fully in each and every rep.⁣ ▶️Ensure that you are pulling the bar into your chest. NO half reps 😂. ⁣ ▶️Slow down the lowering phase to elicit as much of the eccentric gains as possible).⁣ ▶️Remember diaphragmatic breathing.⁣ ▶️Keep whole body tension in these drills to keep everything in check.⁣ ⁣ 📧 If you need any assistance with the above DM or email dennis@conroyperformance.⁣
5/14/2019 6:28:54 AM

😀It’s something that CP prides it’s self on delivering, and it’s getting the most out of each and every client we work alongside.⁣ How?⁣ 💡 It’s just a matter of delivering the basic time and time again. It’s still a matter of having a spring in your step as a coach and connecting with your clientele on a level. 👂🏾Here’s Rob, a long term client ramping up his training in preparation for his wedding. He’s a prime example of someone who’s still had fun outside of the training, but most importantly listens. 📋 Coaches you still have to keep sessions fun, deliver what you SAY you’re going to deliver, and build lasting rapport with your clients. MAKE IT an hour that if they don’t see you each week they’re gutted they didn’t get the chance to train.⁣ ⁣ ⁣#clean #offtheblocks #pb #weightlifting #allin #crossfit #movewell #litty #progressive #lessismore #trainsmart #quality #deliver #longevity #connect #strengthandconditioning #healthandwellness #educate #strength #movement #gains #training #fitness #wellbeing #fitnessmotivation #inspiration #results #gym #fitspo #coaching ⁣
5/11/2019 6:05:30 AM

👉🏼CP NEW BLOG POST 👈🏼⁣⁣ ⁣ Most of us are aware that a healthy lifestyle is a product of exercise and good nutrition protocols, yet not a lot put an emphasis on sleep. Consistency in sleep not only helps you perform better in many aspects of life, it sets you up on a daily basis to get off to a good start. Much like exercise and nutrition it’s not that we aren’t trying to improve certain areas of our lifestyle, it’s that we aren’t doing it for long enough, or struggle to build it into our busy lifestyles. Below, are some of the ways we can start to make improvements in our sleeping patterns:⁣⁣ ⁣ ➡️ROUTINE – In reality we don’t prioritise this as much as we should. Routine is what prepares you for the day ahead.⁣ ⁣ ➡️STIMULANTS – These start to speed up HR, breathing, and reaction times whilst near the end of day our bodies naturally slow down.⁣ ⁣ ➡️TRYPTOPHAN – An amino acid that is required in the body to produce serotonin, which helps us to relax and sleep.⁣ ⁣ ➡️ARTIFICIAL LIGHTING – Using a device which has a bright light can lead to our bodies staying awake for longer and also craving foods that are high in refined sugars.⁣ ⁣ ➡️SLEEPING APPS – There are many apps that can help to get an understanding of how much rest you’re actually getting.⁣ ⁣ ➡️SWITCH OFF – Relaxation activities are very good for stimulating the part of our body that aid rest and relaxation. Breathing techniques, yoga and meditation all help to relax the body, which could potentially improve sleep.⁣ ⁣ Final Thoughts...⁣ ⁣ Personally, I’m a great believer in that ‘everything starts and ends with sleep’ – meaning that if sleep quality is poor, it is probably likely that it affects you in your day to day activities. Take the right steps to help improve your sleep and your body will thank you!⁣ ⁣ To read more click the link⁣
5/9/2019 6:25:49 AM

I have been training with Dennis for over 2 years now and have seen a huge difference in not just my physical strength but my mental resilience as well. Dennis encourages me to go further than I would feel confidence to do on my own allowing me to get both physically and mentally stronger. The difference I have seen not only in my body shape and size but also my strength and physically ability and been incredible. I would highly recommend Dennis as a personal trainer to anyone wanting that extra support and encouragement in achieving your fitness goals.
5/6/2019 9:26:58 AM

For the majority of us tightness in the adductors is a common problem. So, what’s the best medicine for tight adductors?⁣⁣ ⁣⁣ Eccentric loading! This is where the muscle group in question is lengthened under tension. Here starky is using the @flowinofficial mat to assist in the neural grooving off the movement. ⁣⁣ ⁣⁣ Benefits of Eccentric loading:⁣⁣ ⁣⁣ 1️⃣Expand ROM and teaching of control of movement.⁣⁣ 2️⃣Allows maximal loads the body’s tissue during movement, thus maximise the tissue adaptation.⁣⁣ 3️⃣A better reaction to eccentric loads, where many injuries happen. ⁣⁣ 4️⃣Groove the nervous system for movement. This helps the NS to lay down the foundations for more complex motor patterns ✅⁣⁣ ⁣⁣ For more info on 1-1 and online coaching use the contact button in bio⁣⁣
5/6/2019 6:45:02 AM

🐣 With it being Easter there’s plenty of cream egg around, but that doesn’t mean slacking.⁣ ⁣ 📲 One of the things CP always does is make sure that wherever you go away your programming goes with you. It goes without saying, those that send me photos like this on holiday are the ones who use our sessions together as SUPPLEMENTARY. The CORE of what they do is majority of the time on their own (with instruction).⁣ ⁣ 😊Always a pleasure getting sent images like this = proud coach 👌🏾⁣
5/3/2019 5:44:37 AM

As promised, as part of the rebrand lots of new video’s, infographics and challenges on the way from the business page.⁣ ⁣ Landing Mechanics 🛬⁣ ⁣ Why is it important to be able to absorb force before producing it?⁣ ⁣ 💡 The most appropriate comparison in its simplest form is probably running, reason being is that we all have to run at some point, in doing so, landing plays a big part of it. During the gait cycle in running you are temporarily in the air and have to land then take off again. Running downhill places even more stress through joints and can lead degenerative changes to the hip, knee and ankle joints (Collins & Whittle, 1989). This is why it it important to make sure you train to land well before you then produce force again.⁣ ⁣ 🔗Once an athlete becomes competent at landing bilaterally, they then can work on landing mechanics which are used in their sport. In the video marie is landing in a split stance, she spends a lot of her time in a split stance for her muay thai, so it’s important that we include it in her programming. Finally, these are exercises that help prevent lower limb injuries, whilst allowing the athlete to take part in more complex plyometrics activity.⁣ ⁣ 👉🏼 for info 📧⁣
4/15/2019 7:39:51 AM

When one of your clients sends you a pic of an uphill trek from Canada 🇨🇦 Flown in on a helicopter 🚁 and at camp for a week in these beautiful landscapes. 🧢 off to you 👌🏾⁣
4/9/2019 4:28:09 AM

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