⭐️ Charity Event ⭐️ Get out and about for a great cause on Saturday 9th September for the 5th Annual Carriganima 4 mile fun run! (You can jog it or walk it too 😉) Head to Carriganima Run Facebook page for all the details. Proceeds go to Macroom and Millstreet hospitals.
Please share and help spread the word for a great cause 😊
#transformationtuesday ➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖ ➖ these 2 photos represent 2 completely different girls, both mentally and physically 💗 without being cocky, I'm very happy with how much I've changed (mostly mentally). Two years ago I was very unhappy, struggled a lot with self esteem and was incredibly shy, but from going to the gym and surrounding myself with good supportive people, I changed my outlook on everything ❤️❤️❤️ and I'll be eternally grateful! Also if anyone has any questions regarding workouts/ diet I'll help you the best I can with my basic diet info 😂 I'm not a PT nor a nutritionist and I'm not claiming to be but I'll do my best to help you ❤️😘💗 hope you all have a great day xo
Do you like rice crispy squares? 🤔
If so, you'll love these from @bsnsupplements, something a little different to conventional protein bars, and they're exclusively available at Bodyfirst Nutrition.
BSN Syntha-6 Protein Crisp Bars have a unique rice crispy like texture which contain 20g of protein and only 4g of sugar.
They come in two amazing flavours: Vanilla Marshmallow or Salted Toffee Pretzel.
Get in all our stores or online at www.bodyfirst.ie/product-tag/bsn
Yeeeaahh buddy! @jimbuddy macro-friendly protein donuts are back in stock 😋
Already one of our best-sellers, they're less than 100 calories, 8-10g of protein and only 2-8g net carbs 💪
You can get single donuts or a 6-pack in all our stores or online at www.bodyfirst.ie/product-tag/jimbuddy
Exclusive Offer! Join for less before 31st August with our Pre September sale rates and receive one extra months membership FREE plus receive €100 worth of personal training sessions. 021 4505128 #corkfitness#fitnessmotivation#fitnessoffer
@bsnsupplements_eu Fight Week deals kick off today at Bodyfirst as we gear up to the big fight next Saturday.
One of the special offers you can avail of is 10% off any 2.2kg Syntha-6, now €44.99 and 1.8kg Syntha-6 edge, now €42.99.
Check out the deals in our stores or online at www.bodyfirst.ie/product-tag/bsn
6 week transformation with @kierangsxr 🙌🏼🙌🏼🙌🏼
No filter here just hard work and determination from this man 👍🏽
Kieran has chosen to continue with his training but is reducing his weekly Pt sessions from 3 to 2 and has taken out membership with @catalystgymcork to keep on top of his training himself too.
Hats off to you Kieran. You look fantastic 🙌🏼 #ptwithcatalyst#sundaystories#progression#motivationanddetermination
Train like a hero!
These are official D.C. Comics merchandise shakers from @perfectshaker.
Choose from Superman, Supergirl, Wonder Woman or Batman.
Get in our stores or online at www.bodyfirst.ie/product-tag/perfectshaker
Great to see so many of our FreeMotion Fitness members smashing their PT sessions this week 🏋️♀️ Each and everyone of them hitting their weekly targets 🎯 and with it maintaining progress to achieving their specific goals 🥅 Happy Friday Guys #fridayfeeling#fitfridays#freemotionfitnesscork
◻️ Nutritional Strategies to Optimise Muscle Mass ◻️
. . . 🎯 Setting Calories – eating in an energy surplus is likely optimal to promote a muscle building environment and support increasing training demands.
Dieting conditions (i.e. an energy deficit) decreases muscle protein synthesis and is suboptimal for those looking to maximise muscle gainz.👎
The magnitude of the energy surplus needs to be individually determined – trial and error works best here, with a couple of hundred calories ABOVE maintenance the ‘sweet spot’ for many - unless you classify as a ‘hard-gainer’.🙋♂️ . . 👉Total Protein – how much? ❔ In a recent review, it was concluded that a total daily protein intake beyond ~1.6 g did not provide further benefit on gains in strength and muscle mass during resistance training for the vast majority. However, to quote the authors ‘it may be prudent to recommend ~2.2 g protein/kg/d for those seeking to maximise resistance training-induced gains’. It is worth pointing out that the analysis did not include dieting conditions.
Greater than ~1.6 g/kg of protein may also be beneficial for those looking to CONTROL hunger and minimise excess fat gain. With regards a protein target to maximise muscle mass, I typically recommend ~2g/kg for most as a nice round figure to aim for. 👊 ⌚ Protein Distribution - based on mechanistic research, 4-6 evenly spread (no more than ~4 hours apart) protein feedings is optimal for the goal of maximising rates of muscle gain. Assuming each feeding includes a good quality protein source 🍳🍖🍗, meal distribution can be categorised as follows to maximise the muscle protein synthetic response: .
. . ✔️0.4 g/kg – within a mixed meal
✔️25-40 g – Post-workout Shake
✔️40g – Pre-Bed
. . . 🔑Key takeaway – a well-designed training program will provide a powerful anabolic stimulus for muscle growth while nutrition will merely augment the adaptive response. Do both consistently and you’re sweet!
Welcome to the @grenadeofficial family, the new Chocolate Chip Cookie Dough Carb Killa protein bar.
Tastes sooo good but wouldn't expect anything less from Grenade 👌
Get in all our stores now in Clontarf/Ranelagh/Swords or online at www.bodyfirst.ie/product-tag/Grenade
Thanks to @kineticasports, win TWO tickets to the @hellandbackrun at the Killruddery Estate, Bray, Co. Wicklow on Saturday 9th September.
LIKE this post and tag a friend who you'd like to do the challenge with 💪
✨ 6 Week Yoga Course ✨
Another 6 week yoga course will be starting on 21st August @ 8.50pm. Classes are 1 hour long, all levels are welcome!
We provide yoga mats or you can bring your own. Course cost is €50.
Book your place early by sending us a message on Facebook or calling us on 026 43492 ✌️