Updated: May 13th

Here are some points to consider

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Welcome to The Gist, and thanks for stopping by! As mentioned before, the topics covered in The Gist include health, fitness, personal development and travel. So, if you have a story to tell, then by all means, send it over!

The vision is to grow the publication throughout 2021, having quality stories that will be of interest to people in the specified areas. We’d like to get to a point where there are stories added daily. The community ethos is to read and support other writers in the group.

Some good news is that follower numbers have more than doubled…


Travel. Copenhagen

Clocking up the miles in the Danish capital

Credit: Author

My itinerary for my visit to the Danish capital was jam packed with activities, and I was excited about my arrival. From my experience in visiting other European cites, mid-summer is a great time to arrive, very much the height of tourist season, but the upside is the potential for pleasant and warm weather.

Copenhagen didn’t disappoint on the weather front and that suited me fine and the majority of my activities were planned for outdoors. Now, let me start with my first day in the city.

Lunch at Torvehallerne Food Market

After arriving around midday, I checked into my centrally located accommodation and settled…


Muscle. Fitness

Focus on these 3 areas for optimal results

Photo by Alora Griffiths on Unsplash

Building muscle isn’t necessarily easy, it can be a complex process. It’s true that there is a role played by genetics and some people will find it easier to build muscle as compared to others. The more type 2 muscle fibres you have, the more real estate there is to build muscle. Regardless of this fact, there is a process to follow to maximize your muscle building potential.

There is no doubt that some will take shortcuts to enhance their physique, but this guide will explore the natural journey. How much muscle you can build will ultimately be dictated by…


Workout. Fitness. Chest

All your chest workout goals summed up

Photo by Frame Kings from Pexels

Developing a powerful and aesthetic chest requires work. However, not only hard work will suffice, it’s critical to train smartly also. Achieving these targets requires variation. A huge limiting factor to holding back your potential is sticking to the same old routine with little to no plan for progressive overload and another while I’m at it, is not introducing accessories that can add tremendous upside to developing both strength and power.

From a muscle building perspective, it’s appropriate for a brief anatomy lesson.

The chest can basically be split into 3 areas, those being, upper, mid and lower. Why is…


Fitness. Training

Maximize the training effect based off your allotted time

cPhoto by i yunmai on Unsplash

One of the biggest limiting factors in committing to regular exercise is lack of free time. I get it, you have numerous other commitments that take priority over fitness. Work and family commitments are 2 common variables that come to mind. The bad news is that you are making a mistake when not taking time out to focus on a consistent fitness regime.

You may not notice it in the short term but in the long run it will impact your health and general wellbeing. People tend to have the preconception that if the workout isn’t 30 minutes or more…


Travel. Wine. Austria

Cycling through the Austrian countryside and the odd tipple of wine

Credit: Author

I was intrigued by the possibility of doing a wine tour in the Austrian countryside on my visit to Vienna. For me, it definitely sounded like a fun way to spend a day. The cycling element of the tour was the dealbreaker and I excitedly signed up.

It’s a big commitment to take a full day out of a brief visit to Vienna. Should I have stayed in Vienna and explored more of the city or did I make the right call with countryside escapades? Time to find out!

Morning of the Tour

I arrived to the meeting point early as I wanted to…


Travel. Berlin

Just about sums up our visit

Credit: Author

I had previously visited Berlin on one occasion, back in 2012, and I remember thinking at the time that I’d like to return again. Several years passed and the opportunity to visit for the second time arose.

Visiting mid-Summer also was a different dynamic from my first visit. The plan was to have a totally different experience to the first visit. On that front, I think the goal was accomplished.

Bad Start to The Trip

Arriving super late in the evening, well after 9 pm local time. I took an Uber to the accommodation about 40 minutes away from the airport. Hotel Berlin Berlin. Nice…


Travel. Paddleboarding

A SUP adventure through a spectacular canyon is like no other

Credit: Author

I’m not going to lie, paddleboarding wasn’t something that I was overly familiar with until my last visit to the US. I remember seeing people paddleboarding on the canal in Dublin city centre from time to time and that was the height of my experience with paddleboarding.

My first experience with paddleboarding was in Lake Powell, Utah, and while I thoroughly enjoyed the experience, my paddleboarding game was well below par.

Standing up on the board was a problem and when I did manage to stand up, I fell back into the water immediately. …


Personal Development

A pen and a sheet of paper are powerful tools on your path to winning the day

Photo by Kat Stokes on Unsplash

From experience, I know how easy it is to forget something I planned on doing. It’s hard not to get caught up in the daily grind called life, right? So, it’s easy to fall back on excuses when productivity and focus aren’t where they should be. I’m a firm believer in the saying that sometimes you have to take one step back to take two steps forward. In this case I’m specifically talking about a brain dump.

So how can a brain dump possibly make a difference? Well the main investment you make is some time and when the process…


Ireland. Travel

Reasons to visit this serene gem in the Kingdom of Kerry

Credit: Author

Fun fact about Killarney National Park is that it’s the first national park in Ireland. I recently paid a visit to this stunning park of natural beauty, which is one of the top tourist destinations on the west coast of Ireland. It’s only a 5-minute drive from the town centre, so it’s very central.

Among many other things, the park is known for its three lakes. We visited two of the lakes, Muckross Lake and Lough Leane. We didn’t have time to visit the third lake which is called the Upper Lake. …

Patrick Duane

I’m a fusion of finance and fitness. Background in financial services, certified PT, blogger, world traveler. Blazing my own trail. Blog: https://pdfitness.net

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