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ABOUT DARREN O’TOOLE

Personal trainer, and fitness writer, editor and author. Darren is the founder of Dynamic Fitness Training, a personal training company based in north London.

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Home of Champions: part two

Home of Champions: part two

Dec 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...

Home of Champions: part one

Home of Champions: part one

Dec 8, 2018

Following an insanely long journey which involved choosing to stay awake on the first 7 hour flight (when I had three seats to myself) so that I can sleep on the second six hour flight (where I was stuck with two parents and their one year old boy, crying...

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Debunking fitness myths I will tackle the most com

Debunking fitness myths
I will tackle the most common myth: “No pain, no gain”

The idea behind “No pain, no gain” is the belief that unless your workout is causing physical pain, it’s not effective. This is a common misconception that implies results only happen through intense discomfort or suffering during exercise.

Why the myth is harmful:
Pushing through actual pain can lead to serious injuries, potentially sidelining your fitness goals for weeks or even months. Continuously chasing pain rather than steady progress can result in burnout, loss of motivation, and a noticeable drop in performance. Moreover, adopting the “no pain, no gain” mentality often discourages people from listening to their body’s signals, preventing early intervention when rest or recovery is truly needed.

What’s the reality?
Real fitness progress isn’t about unnecessary suffering but rather about gradual, consistent overload combined with smart, strategic recovery. Moderate discomfort experienced during a challenging workout is normal—it signals muscle adaptation and growth. Similarly, delayed-onset muscle soreness (DOMS) after training sessions is a common indication that your muscles are responding effectively; however, this soreness shouldn’t be excessively intense or prolonged. True pain, on the other hand, is your body’s way of signalling a problem—always prompting you to pause, assess, and adjust your approach to avoid injury.

No pain, no gain……..debunked!

On a side note, the photo used was from the last time I was able to deadlift before my hamstring tendinopathy kicked in, so believe me when I say that my current pain is to nobody’s gain.

Further side note, if you ever have a personal trainer who actually says that phrase unironically then feel free to leave without an explanation.

#FitnessMyths #FitnessFacts #FitnessEducation #ExerciseSmart #InjuryPrevention #TrainSmarter #FitnessTruth #WorkoutMyths #SafeTraining #DebunkingMyths #FitnessJourney #HealthFirst
#NoPainNoGain #DOMS #MuscleRecovery #SmartTraining #FitnessMisconceptions #ListenToYourBody

First principles thinking is all the rage nowadays

First principles thinking is all the rage nowadays in the tech world……or the Elon world! It actually stems from Aristotle but it is a problem-solving approach that breaks complex issues into fundamental truths and builds solutions from the ground up. Instead of relying on assumptions or analogies, it encourages deep understanding, leading to innovation and better decision-making.

So you could spend all day looking on this platform and others as to the reasons why you are carrying too much weight. Or take it back to first principles. Believe me when I tell you, for almost everyone in the population who is overweight, it is because they are consuming more than they burn. From these first principles, if you really want to lose weight and look and feel better, this is your foundational truth.

Elon Musk, Aristotle, calling out your BS and all before 9am on a Monday. Check me out!

#CalorieDeficit #WeightLossJourney #FatLossTips #FitnessMotivation #HealthyLiving #SustainableWeightLoss #LoseWeightSmart #FirstPrinciplesThinking #ScienceBasedFitness #NoBSFitness #BackToBasics #EvidenceBasedFitness #MondayMotivation #MindsetMatters #HealthOverHype #FitnessFacts #ThinkDifferent #SmartFitness

To wrap up the South East Asia adventure: Ho Chi M

To wrap up the South East Asia adventure: Ho Chi Minh and Singapore.

Ho Chi Minh or Saigon, was a completely different intensity again from Hanoi and Hoi An. Each location was starkly different from the last. Saigon is a busy, more developed city with more structure, buildings and slightly higher prices. Although it isn’t the capital, in reality, it is by far the biggest city in Vietnam. It was the former Capital but post-war, it was politically sensible to move the Capital to the north away from any of the American-supported cities.

In Saigon, we did a cooking class, we travelled to do the Cu Chi tunnels which were an extensive underground network used by the Viet Cong during the Vietnam War for combat, supply routes, and shelter. Then onto the Mekong Delta which is a maze of rivers and islands packed with floating markets, lush farmland, and loads of wildlife.

We also did a cooking class and I even stayed up late enough to make sure I watched West Ham end Arsenal’s title chance once again 😚

Then onto Singapore which is a beautiful, developed city with amazing buildings, luxury and probably a slightly classier Dubai! We had a drink at the top of the Marina Bay Sands which was on the 57th floor looking out over the whole of Singapore.

For those following the pictures and updates, you’ll have peace from me now! Back to occasional fitness content. But once again, the trip restores my belief that after buying our house, the next best thing to spend money on is travel. Give me amazing locations over gadgets and gizmos every day!

#VietnamTravel #Saigon #HoChiMinhCity #SingaporeViews #TravelMore #ExploreAsia #MekongDelta #CuChiTunnels #MarinaBaySands #Cityscape #Wanderlust #SoutheastAsia #TravelDiaries #AdventureAwaits #CulturalExperience #FoodieTravel #HistoryLover #LuxuryTravel #AsiaTrip #WestHam #FootballAndTravel

As I wait for a delayed plane from Hoi An heading

As I wait for a delayed plane from Hoi An heading to our final Vietnamese stop of Ho Chi Minh, I thought I’d use the time to post about our Hoi An experience.

1. It is noticeably warmer in Hoi An than Hanoi. The shorts finally got an airing and the Factor 50 also made an appearance.
2. It’s much calmer and cleaner than Hanoi. The air is less polluted and after the madness of Hanoi, crossing the road here was a breeze.
3. Still cheap as chips
4. Suit shops everywhere - quality: open to debate!
5. The hype around how beautiful Hoi An is especially at night lives up to the expectations.

Here are a few snaps.

#HoiAn #VietnamTravel #SoutheastAsia #TravelDiaries #BackpackingVietnam #Wanderlust #ExploreVietnam #HoiAnByNight #TravelMore #AdventureAwaits #CulturalExperience #VietnamViews #HoiAnAncientTown #BudgetTravel #HiddenGem

It is Valentine’s day, so in a ‘influencer’

It is Valentine’s day, so in a ‘influencer’ world, I may now post about my wife. But I’m not an influencer…..and she’d hate that.

So, I’ll talk about another love. Travel!

It’s now almost been a week away on this little South East Asia adventure and we’ve covered Hong Kong, Hanoi and Halong Bay. We haven’t had what I’d call an ‘adventure’ holiday for a few years so skipped luxury for a little bit of an experience…..in a slightly luxurious style, I’ll concede!

Here are a few snaps.

Take aways: HK was great, very clean, great infrastructure, very efficient. Hanoi is mental! Pollution is awful. Food hygiene…..dubious. The people are lovely, kind, non-pushy. The museums are cracking, it’s cheap as chips and the massages are great! The roads are insane but it somehow just works very intuitively. Ha Long Bay is stunning and incredible – it has over 1900 islands. Before we went, people said it had too many tourists, and whilst there were plenty, it didn’t feel too much or spoilt for the tourists. The only thing missing from Vietnam so far is that burning yellow thing in the sky – enough with the clouds, we get our UK quota!

#TravelNotInfluencer #ValentinesDayEscape #SoutheastAsiaAdventure #HongKongEfficiency #HanoiChaos #HaLongBayViews #CheapAsChipsTravel #LuxuryWithAnEdge #MassageGameStrong #FoodHygieneRoulette #RoadsOfMadness #CloudsBeGone #ExperienceOverLuxury #WanderlustWithTaste #TravelGram #VietnamTravel #AsiaTrip #Wanderlust #BackpackOrSuitcase

Today was a sentimental gym session. It was the

Today was a sentimental gym session.

It was the last time that I was to train at YMCA Club in central London before it closes down. It’s motto was ‘More than just a gym’ and genuinely to me, it has been. This was the location that I qualified as a PT, it was the location of my first job in London (well, the offices upstairs), the location I met my wife, the location I started my teaching, and it’s also where I’ve met some genuinely great friends. It’s fair to say that it has been more than just a gym for me.

#YMCAClub #CentralLondon #MoreThanJustAGym #EndOfAnEra #PersonalTrainerJourney #FitnessCommunity #LondonFitness #SentimentalJourney #GymLife #Milestones #FitnessFriends #FarewellYMCA #PTLife #LifeChangingMoments #GratefulHeart #NewChapters

Rotator cuff muscles Most of our clients will kno

Rotator cuff muscles

Most of our clients will know that a large percentage of sessions begin with the elbow position being fixed and up and down movements of the fist. You’ll also know that without much resistance, it can burn like hell!! But aside from enjoying watching you suffer, why do we do this? Here’s why…..

When it comes to shoulder health, the rotator cuff muscles often take centre stage. This small but mighty group of muscles plays a critical role in shoulder function, stability, and overall upper body strength.
The rotator cuff is comprised of four small muscles that wrap around the shoulder joint, stabilising and allowing a wide range of movements.

These muscles are:
Supraspinatus:
Located at the top of the shoulder, it helps lift the arm away from the body.
Infraspinatus:
Situated below the supraspinatus, it aids in the external rotation of the shoulder.
Teres Minor:
Found below the infraspinatus, it also assists in the external rotation and stabilisation of the shoulder.
Subscapularis:
This muscle is on the front of the shoulder blade and helps with internal rotation and shoulder stability.

Despite their small size, these muscles are crucial for shoulder health and functionality. They work together to keep the head of the upper arm bone (humerus) securely within the shallow socket of the shoulder blade (scapula). Without a well-functioning rotator cuff, everyday activities such as lifting, pushing, and even simple movements like reaching overhead could become challenging or painful.

#DynamicFitnessTraining #RotatorCuffHealth #ShoulderStability #ShoulderStrength #FunctionalFitness #PersonalTraining #NorthLondonFitness #InjuryPrevention #StrengthTraining #FitnessEducation #HealthyShoulders #UpperBodyStrength #WorkoutTips #FitnessMotivation #ClientFocusedFitness #muswellhill

We’re a couple of weeks into the new year and so

We’re a couple of weeks into the new year and some of the best intentions may be wearing off. Caffeine, alcohol, sugar, whatever may have been kicked out of the agenda may be slowly reappearing.

But that’s fine. It’s human. Restricting things you like feels restrictive. It can create an enhanced desire for it.

So when it comes to snacking, it doesn’t have to derail your progress. It’s all about swapping, not stopping. Here’s how you can snack smarter while keeping your goals on track.

No guilt. No boring food. Just simple swaps that fuel your body and keep you feeling good.

#personaltrainer #muswellhill #personaltrainermuswellhill #HealthySnacks #SmartSnacking #SnackSmart #HealthyEatingTips #FitnessFuel #CleanEating #HealthyLifestyle #SnackIdeas #NutritionMatters #foodswaps

Wishing all clients, friends and followers a wonde

Wishing all clients, friends and followers a wonderful Christmas.

However it is being spent, enjoy, relax and hopefully it is an enjoyable day, full of good food and good company!

Also to my Jewish friends, happy Hannukah!

Now I’m off to watch @alekskapuran prepare a multi-course meal for lots of people and then be tasked with the smallest of smallest of jobs and get it wrong! Christmas traditions!

#MerryChristmas #HappyHanukkah #ChristmasTraditions #FestiveSeason #GoodFoodGoodCompany #HolidayCheer #SeasonOfJoy #FamilyTime #HolidayGreetings #FestiveFun #HolidayVibes #Christmas2024 #Hanukkah2024 #HolidaySpirit #ChristmasCelebration

The build up to Xmas makes it easy to skip trainin

The build up to Xmas makes it easy to skip training.

Feeling tired, final deadlines to meet, shopping to do, parties to attend, hangovers to deal with. Motivation levels can easily dip.

This week, I have been struggling to motivate myself. Now as a PT, enter the self-congratulatory ‘but I did it anyway’ punchline. And it’s true, I did. But here is the helpful bit….

If you are struggling, then get to the gym. Pick a weight about 60% what you usually lift and lift that. Do more reps than you usually do but at a much lower weight. That blood flow to the muscles without too much effort will get you into the session. From that point you have 2 options:

Feeling it? Then bring in your proper workout
Still not feeling it? Repeat the lightweight pump for every body part and feel great afterwards.

Not every workout needs to be the best. But turning up and getting it done in December will feel great!

#MuswellHill #PersonalTrainer #FitnessMotivation #WorkoutTips #DecemberFitness #HolidayHealth #StayActive #GymLife #LiftHeavyLiftLight #MotivationTips #DynamicFitnessTraining #NorthLondonFitness #HealthyLiving #KeepTraining #FitnessConsistency #GetItDone #HolidaySeasonFitness #FitnessAdvice #MuswellHillPersonalTrainer

Worried about going to the gym in case you look si

Worried about going to the gym in case you look silly?
Here’s a quickfire rundown of what you really need to know:

1. People who go to the gym regularly love the gym. They don’t judge people who show up and try; they actually respect you for being there.
2. When working out, most people are focused entirely on themselves. They probably don’t even notice you’re in the room!
3. If someone sees you doing something incorrectly, they’re more likely thinking about how to help you in a kind way, not judging or criticising you.
4. If in doubt, ask for help! You know how excited you get when someone is interested in your expertise? We feel the same way—happy to share tips and support.
5. We all make ridiculous, ugly gym faces (as on display). If you look perfect while exercising, you’re not working hard enough!

#GymConfidence #FitnessMotivation #GymTips #WorkoutAdvice #NoJudgementZone #GymBeginner #FitnessForAll #FeelGoodFitness #WorkoutMotivation #ExerciseCommunity #MuswellHill #NorthLondonFitness #MuswellHillLife #N10 #muswellhillcommunity

Saturdays used to be days playing football and thi

Saturdays used to be days playing football and this year that was the intention too. One more year before retirement.

Unfortunately the first game of the season saw an innocuous tackle lead to a small tear of my LCL (ligament on outside of the knee).

Sadly I am discovering at 38, the return to fitness takes longer but little by little my rehab is progressing.

Today was 11.8kph for 20mins. A speed that truth be told would be pretty easy for me (I averaged 13kph for a marathon) but for today, this speed and time is a little tick on the achievement box!

Whatever the journey, patience is key. Slow and steady may not be sexy, but it works!

#DynamicFitPT #KneeInjuryRecovery #FitnessJourney #RehabProgress #PatienceIsKey #FitnessOver30 #SmallWins #ProgressNotPerfection #MindsetMatters #SlowAndSteady #InjuryRecovery #LCLRecovery #FitnessMotivation #EverydayAthlete #ComebackStronger #GoalsAfter35 #FitnessInspo #MarathonMindset #RunningRecovery #PersonalTrainer

Given I hadn’t posted on here for a while, I’l

Given I hadn’t posted on here for a while, I’ll do one of those ‘look at me, interesting things about me’ posts which I always find terribly self-indulgent but at the same time, I do always read them!

1. I am cynical about social media and am trying to pretend I am not. How am I doing?

2. I founded my Personal Training company: Dynamic Fitness Training just over 10 years ago

3. I have run 8 marathons with a PB of 3:17 but haven’t run any race since pre-covid (until next Sunday!)

4. I used to play (low level) semi-pro where we’d get £20 for a win and £5 for an away draw. I have restarted playing again over recent years.

5. I dream of doing an Ironman but have so far only completed one sprint triathlon where I used an old mountain bike that I bought for £35 and fell off it during the race (the result in images 4 and 5)

6. In addition to my personal training, I also work with the NHS on a physical activity programme in Camden.

7. Every one in three times I try to trim my beard, I mess it up and need to clean shave!

8. I don’t buy sweets…..but if any are in the house, they’re gone as soon as I spot them!

9. My surname has an apostrophe in it which means all online forms declare ‘incorrect surname’. This is my biggest bugbear!

10. I have visited 32 Countries in my life so far, with three new ones already booked in for Feb next year.

#RealTalk #KeepingItReal #LifeBehindTheScenes #AuthenticityMatters #CandidPost #PersonalTrainerLife #DynamicFitnessTraining #FitnessJourney #MarathonRunner #IronmanDreams #SocialMediaCynic #BeardFail #SweetToothConfessions #OnlineFormStruggles #TravelGoals #Wanderlust #GlobeTrotter #NHSPartner #HealthAndWellness #CamdenFitness #muswellhill

Haven’t been posting on here for well over a yea

Haven’t been posting on here for well over a year and have deciding to come back on and contribute instead of simply voyeurism!

Expect predominantly fitness-related content but, as it’s been a while, here is summer in a nutshell!

1. Adopting a middle of the road awkward photo pose in Corfu
2. Love an active city – Evening beach volleyball in Valencia
3. High Flying Birds at Ally Pally
4. Spa resort in Serbia
5. City beach in Sremska Mitrovica – me and my trusty book to avoid conversation!
6. Corfu accommodation view
7. Captain O’Toole adopting the 10 and 2 o’clock position for maximum safety
8. Paxos house with the sun coming down
9. Anti-Paxos secluded beach
10. With the boss in Corfu

#TravelDiaries #SummerAdventures #ExploringEurope #CorfuVibes #ValenciaLife #Wanderlust #BeachDays #HolidayMemories

Repost from @crouchendvampires • 🔴⚪️2022-

Repost from @crouchendvampires
•
🔴⚪️2022-23 Success⚪️🔴

Crouch End Vampires Vets managed by @dynamicfitpt won the league in dramatic style. It came down to the last game and a last minute winner by Vince Rispoli.

Well Done Lads!!

🔴⚪️UpTheVamps⚪️🔴

#vampires #football #soccer #futbol #sports #northlondon #barnet #muswellhill #crouchend #friernbarnet #saturday #sunday #grassroots #nonleague #training #vets #nike #adidas #match #league #cup #footballislife #player #ballers #tekkers #belgium #community

Merry Christmas! Have a lovely day with any loved

Merry Christmas!

Have a lovely day with any loved ones and wishing a healthy and successful 2023!

Much love

Team DFT (Darren & Aleks)

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Home of Champions: part two

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by Darren | Dec 15, 2018 | Running

Sunday was rest day. By rest, this meant a 4am start for safari day. Having been stopped for speeding enroute to Lake Nakuru...

Home of Champions: part one

Home of Champions: part one

by Darren | Dec 8, 2018 | Running

Following an insanely long journey which involved choosing to stay awake on the first 7 hour flight (when I had three seats to myself)...