THE SIZE OF THE PRIZE MAY MEAN ALOT TO YOU BUT MAKE NO MISTAKE, NO ONE GIVES TWO F*CKS HOW BIG YOUR EXCUSES ARE 🤔
Procrastination is temporary stress relief that in the long term, adds to further stress.
Be fucking militant with what you must get done 🏋
The benefits of Vitamin D are endless. With that being said, however, many of us don't get the required amount our bodies need.
Research has shown Vitamin D to play a huge part in immune system support and recovery for those engaging in rigorous exercise & sport. Vitamin D is also associated with maintaining healthy joints, teeth & bones and providing benefits to muscle function.
The Vitamin D Council state that the two main ways to get sufficient amounts of Vitamin D in the body are to expose bare skin to sunlight or to take Vitamin D supplements.
Great way to start the weekend!! 💪💪 #repost @nikitamastersonpt
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Get down to @ymcafitnessdublin at 5:30pm work up a sweat and get those gains for the weekend with Power Hour, it’s sure to be a great class!🥊🏋🏻♀️
TGIF! Happy Weekend, beautiful people! My Daddy is boarding a flight to Boston as we speak, to go to the Christening of the newest baby Whelan! Baby Maeve is very lucky to have him as her Godfather. So send all good wishes to my poor auld Dad as he battles with no leg room and poor lumbar support for the next several hours! And all the feels to baby Maeve, for the day she'll be the star of and won't even remember! 🦄💓
Happy Friday peeps!!!!
Here is one to think about on the commute home from work or the gym this weekend.
After a good workout, all too often you see people slouch and drive home with poor posture. 🚘
Remember when your mam used to tell you to stand up straight and not slouch? Well she wasnt wrong.
It’s really important to try and maintain that good posture, but it’s especially important to remember to keep your shoulders back and stand or sit up straight after your workouts.
It’s better for your breathing, will increase blood flow, and helps you recover faster! #fmfitnessnutrition
There's always one exercise in a programme or a circuit that people can't...one evil fecker thrown in there to break your spirit.
What's the 1 thing you dread when you head to training whether in the gym or outdoors??? For me it's sprints! I'm as graceful as a windmill rolling down a hill!
Leave your comments below ☺
Happy Friday ✔
Handstands all day 🤸🏻♂️🤸🏻♀️ My line is crap and my hold is not long 😭 you have good days and you have not so good days. But fuck it, you keep at it simply because you love it. The reflection shows how my shoulders throw off my line, I do work on them but there’s a bit to go yet. If anyone has some other good shoulder mobility exercises please do let me know 😊 this song is my favorite song a while now too 👌🏼Burnout by The Lulu Raes 🎶
Movement and Conditioning Class @ Saint Francis Xavier Community Centre 7-8:30pm Thursday’s 🕺🏻💃🏻 #ima#irishmovementacademy#handstand#inversions#movement#toulouse#lulu#pointyourtoes#hashtag#dublinmovement#irishfitness#dublinfitness
**** 100th post ***** Determined to grow these shoulders, even though I have tendinitis in both 😢 currently reading/studying for my exams while everyone is out drinking for Christmas Day in the college (things I’d do for a bottle of beer rn🤤) but I know it will all pay off at the end of the day and I also have a trip to Dublin this weekend to look forward to 💃🏽 hope everyone has a great day ❤️❤️
⚠️Mammy Rant! Recently comments have been made about my recent change in body type, eating habits and general lifestyle. On one side I’ve been told I’m too “skinny” I need to put on fat, you don’t eat enough, you have to include junk food to treat yourself to another side of why are you muscular, why do you eat that much food? Why do you want to look like a man?. In order to address all comments I would have to write a book, however I’ll make it short and sweet. After I had my son I was at the lowest weight I had been in a very long time, but I had no muscles, no energy, ate poorly, I wasn’t toned in any way and I felt miserable and depressed about the way I looked. With a history of an eating disorder I knew I had two choices slip back into food restriction, starving myself and just hating my body OR my a conscious decision to change my life completely for myself and my son. My goal was never to loose weight and technically I haven’t, since I started trained I have lost BODY FAT and gained MUSCLE so I actually weight more now than I did when I was slimmer. I wanted my body to grow, be stronger and look healthier and fuller. It has taken a year to get my body to this stage. I still haven’t reached a 2000 cal goal yet but I’m getting there. Daily I consumed 1850 Cals, this is broken down into roughly 185g of Carbs, 185g of Protein and 41g of Fat. (NOTE this is for my body, levels of exercise and work ect. Will not suit others) I am aware some may think this is quite low or some may think I’m eating way too much. Before I started lifting I was eating maybe 900-1000 Cals a day some days only eating 500-650 which isn’t healthy for any body type. Progress is made over time. I’ve worked hard to achieve the goals I have set myself and I love the changes I’ve made and it’s made to my life. Regardless of peoples opinions I am very healthy, happy and loving to journey 🔥💪🏼🔥
Winter is coming! Are u worried about Winter weight gain? ( yes it’s a thing). We tend to put on an extra lb or two over this season and it’s no wonder.
Nights are darker, weather is colder .
There are many reasons for piling on the weight.
We tend to stay in bed more and are less motivated to get out and exercise. All the chocolate, cakes and heavy meals just keep a coming.
Holiday drinking undoubtedly increases for many with all the parties and festivities and some can even suffer from Seasonal Affective Disorder (SAD) that can affect our mood and eating habits too. But it’s not all doom and gloom. Research has shown from an evolutionary standpoint, it’s ingrained in our hunter gatherer DNA to eat more during the Winter months. Although these days, we’re hardly going to die of malnutrition when SuperValu closes its doors for two days over the holidays.
Just be mindful of your portion size, alcohol intake and do try and keep up with your fitness. Running in the cold can actually be amazingly life affirming and if the cold isn’t your thing, there are so many indoor classes ( ahem, like my Insanity class in Sutton), to keep the weight off.
But the main thing is to not stress. It happens to the best of us. But there’s no reason to wait till January to start achieving your fitness goals. Get ahead of yourself now!
We're delighted to announce that one of Ireland's best spin instructors is joining our team. @padraigclyne is taking over Monday nights at Spinzone! He's a spinning DVD star and a Master Instructor with over 20 years' experience teaching spinning classes. Now he's bringing all this experience & expertise to Spinzone. Join Padraig next Monday at 5.30pm or 6.30pm (or both if you dare!) #spinning#irishfitfam#dublinfitfam#dublinfitness
Some single leg RDLs from my last vlog (link is description). It is a great exercise to work hamstring, glutes and balance. If you don't have good enough balance then the exercise will not be beneficial. Learn to rdl fiest, improve your balance and then give it a go. I perscribe this exercise to intermidaite to advanced level lifters who also play sports.
Keep the bar tight to your body, slight bend in the knee, chest up and hinge at your hips.
Treating myself because - drum roll - it's weigh day! And the first one that my doctor has been happy with in a while! Making GAINS! It was only .7kgs up but it's progress in the right direction! So I'm having pre-lunchtime yoga tastiness to congratulate myself! HUZZAH! ☕
Took my two rest days off together because I was feeling drained and honestly just lazy 😂 but we are back to the routine this morning with a 5am start in the gym by 6am and now off to college! 👌🏼💪🏼people ask me if I’m not really tired starting my day so early and training 6 days a week, but I felt more tired and sluggish on the two days I didn’t train than days I do, so on my test days I’m going to try do some fun activities that keep me active in general so I don’t feel the slump ✌🏼
Join me today for Lunchtime Flow 1.05-1.50pm,
Beginners Yoga 6.00pm,
Energetic Flow 7.30pm.
Email / text firstname.lastname@example.org / 087 1010100 to book your place or pop to LifeCleanse.ie/yoga
New to LifeCleanse? Get your first 2 classes for €20 or 10 for €100.
Implementing high intensity training techniques, eg supersets, pre-exhaust, negatives, partials, is necessary to maintain progression when building muscle.
One such technique is
where an exercise is performed to failure, or just short of, then the weight is reduced for more repetitions.
This can be repeated 2-5 times and is best suited for the last set of an exercise and usually on the last exercise for a particular muscle, to 'finish it off'. Highly suited towards hypertrophy, increasing muscle size, as even though you've hit failure with the first set, not all muscle fibres have been recruited. By stripping the weight for concurrent sets, you recruit more reserve fibres, deeper in the muscle and extend the length of time the muscle is under tension, taking it to failure and beyond.
Drop Sets can be performed with dumbbells, barbells, plate loaded and weight stack machines, with the latter being the easiest and quickest to change weight without a training partner, keeping rest intervals to a minimum.
The size of the drop is determined by your goals, anywhere between 10-30% of the initial weight, stick to between 6-12 reps, or you could even half the weight nd rep out 15-30 for a savage pump with the last set.
Featured are two Drop Sets from my Shoulder routine;
- Seated Dumbbell Lateral Raise
with slow eccentrics on the first drop and isolation holds on the second and finished up repping out that weight. Have since added heavy partials into the mix of my working sets. - Plate loaded Shoulder Press
4 drops to annihilate the Delt, safe to hit failure without a spotter, as opposed to utilising a barbell for example.
Stay tuned for more high intensity vids and DM or mail Coach Col at email@example.com for advice or Online/Personal Training to sculpt your physique. "If you can find a way to push through pain, there's something greater on the other side of it"
Powered by Celt/Viking blood and @vitaminshopdublin
I’m delighted to announce that Nathan of @freemenfitness the fitness salmon of knowledge himself is taking our Movement and Conditioning Class on Thursdays for the next two weeks 😊🕺🏻💃🏻 Nathan is the only @gmbfitness coach in Ireland, he’s completed the ADAPT (Art du Duplacement and Parkour Teaching) Level 1. He’s from an MMA background originally but now he’s knee deep in gymnastics strength training and mobility. He’s one of my good friends and he’s helping me all the time so I highly suggest you attend these classes just for Nathan’s sheer knowledge. His house has literally some sort of mobility, parkour, MMA, BJJ equipment or book in every corner. Get down to our class this Thursday you won’t regret it 😊 I’m away to France working and will be back in 2 weeks ✌️
Movement and Conditioning Class Thursdays 7-8:30 p.m. @ Saint Francis Xavier Community Centre all for a 10er
P.S. he may try and deny his intentions in the last photo but we all know...we all know 👉🏻👊
What’s the craic everyone!!! I’mma give y’all a progress update on everything. .
Just passed by 700 subs on the YouTube yesterday!!! Shout out to all 700+ of you mad young fellas and ladies. Also just passed 3500 here in instagram and 7500 on facebook, Thank You! YOU ABSOLUTE LEGENDS!!!
Training wise I’m weighing in at 83ish kg first thing in the morning (another kilo or two heavier and that’ll do it). My upper body strength has suffered between de-loading for championship and training for the marathon but this doesn’t bother me. I’m far more concerned with my lower limb strength and power. It has improved slightly since my last testing session (which is good seeing as I did a marathon in between). Wooop Woop!I’ve recently had trouble with recovery because I’ve been less strict on my diet. I introduced falafles and they messed with my sleep causing me to miss a few sessions. I use an app called Elite HRV to help me track how well I’m recovering. I’ll talk about this in the vlog soon. I’m also going to introduce some conditioning work to the vlog. She’s getting cowld outside so I may need to do some indoor HIT sessions. .
In terms of new programmes due we are 3/4 the way through. They’ll be done by the end of the week. Thanks to everyone for being so patient. Shout out to Dave “Target Fitness” (LOL) Grant for the hand (see my story from yesterday). My brother is back in limerick so we get to hang out more, which is great, and we are working on a secret project. Who would like more physio based stuff?
My mother is constantly in the gym lifting heavy stuff. HON MUM, LEGEND! Does your mother even lift??? Haha.
Thank you to everyone that’s been engaging in the content over the last month. WOOP! MIGHTY CRAIC!!! Colm 😋
The things I’d do for a nap right, I’ve been living on my laptop these past few weeks. Between and assignments,exams and training, I’m up to my eyeballs 😴 but I can’t complain as I love being busy 🤓 hopefully I’ll put up my back workout tomorrow or later in the week once I find someone to record it for me 😇
Weight loss can change your whole character. And that always amazed me: Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body.
It can be easy to drop in fancy buzzwords that get thrown around social media on a daily basis. 🤔
You know the words. I use some myself; 'humility' & 'gratitude' & 'kindness' & 'mindfulness'. Ask yourself what these words mean to you? Are they dropped in as token gestures or are we being genuine in the messages we put out online to others? 🤔
My attitude & approach today was simple...just to be a decent person to myself & everyone else I met or spoke to on this very day. Not that I'm generally rude but I wanted to be conscious of my interactions & behaviour without giving it a fancy title or label.
I'm a trainer; a coach; a teacher; am I the best in the business? NOPE. Do I know it all? NOT A FUCKING CHANCE Is there stuff I haven't a clue about? THE MORE I LEARN THE LESS I KNOW Have I messed up before? AT LEAST TWICE A DAY EVERYDAY. Do others intimidate me? AGAIN, AT LEAST TWICE A DAY EVERYDAY.
I have always tried my best & sometimes my best has just been fucked up & knowing this is what keeps me grounded.
Be decent 🎖👌✔ #goodnight#personaldevelopment#mentalhealth#irishfitfam