4, 6 or 8 Week Personal Training Options are now available at PKV Personal Training Studio in Walkinstown. Most clients stay on and continue training week after week, so we've added extra plans with extra discounts as a thank you to everyone who comes in, works hard and keeps going! All training options available at www.pkvpersonaltraining.com
Chocolate protein oats 👅
We all love a bowl of porridge here in Ireland and rightly so! However trying to meet your daily protein goals is hard for most people so by adding a scoop of your favourite flavour protein to the mix your getting a great hit of carbs and protein in one serving!
However of course there is a certain way to make it of course that it doesn't turn out like a pile of goop 😝
(Trust me I only know through trial and error) 🙈
So 30 grams of oats (this is the hubbies portion in the pic obviously larger portion for himself) 😂💪
Personally I like choc flavour the one pictured here is from myprotein it's smooth choc flavour whey 👍
You can use water or milk but I like to use unsweetened almond milk as it's low in kcal, dairy n gluten free and contains healthy fats making this an all rounded quick lil meal containing all of the three main macros that takes little or no time!
So 30 grams of oats then mix only half of a scoop of protein to the dry oats then add the liquid once it's cooked now u can add the other half of the protein slowly and give it good stir 👍 sorted - protein oats
20 g protein
30 g carbs
2 g fats
Roughly 300 kcal (depending on serving size)
Why not see if the kids will eat it too?
Jelly Belly???? or Braced..... Another issue we see across the board in movements. Not just squat is a simple 360 brace... When we ask people to "brace their core" most people suck in.. Rib cage flares and you lose that upper lower connection.. How to we fix it?
> Teach the brace - breathing drills > Fill your entire abdominal area / trunk > Ribs down / abs on
Squat #3 🍑⚘🍑 Do your hips rise first in a squat aka SQUAT MORNING... ?? 😭
Common issue we see, Hips fly up when coming out of the hole. 🍑🍑🍑🍑🍑🍑🍑🍑 👉For those of you who don’t know, a squat morning is when the lifter starts coming out of the hole, their hips shoots straight up, so instead of squatting the weight up, they end up using their hamstrings, glutes, and lower back primarily 😣effectively taking the quads out of the movement. 🐸
How do we fix it?
👉 Train your quads 👉Train your core 👉 Train the movement
PERFECT PRACTICE MAKES PERFECT !
THANK You! As a thank you to all our lovely members, we be putting together 50 goodie bags, these will be passed out on a first come first serve basis. Thank you for training with us, let the good times roll!
Doesn't matter if you're a beginner, a regular gym goer, or a seasoned athlete. Doesn't matter if you're 18 & feel invincible, or 78 & feeling cautious. Resistance training is good for you, and we're here to help you get it right. The extent of health benefits from resistance training, both physically and mentally are indisputable. Come get involved.
We've now added 45 minute Training Session options to our Personal Training services. See all our offers at www.pkvpersonaltraining.com
Ask yourself are you worth it?? How much do u spend on yourself?
Once a month new lashes or nails! New dress for the big night out? Not to mention €100 easy spent on taxis and cocktails 🍹 ! €40 on a trip to the cinema the next day or €30 on dominos pizza for the hangover?
We can waste a serious amount of money on socialising and eating out before we know it, and that's where a lot of our money goes! If your serious about getting in shape and want to be the best version of yourself u possibly can then maybe this option is for you??? I'm not saying don't socialise but if u cut back on a couple of things you could get really serious about your health and body!
Here in reform you can get 3 personal training sessions per week and unlimited access to our cardio classes for a month for only €150 that's a series amount of "socialising" here in our gym 👌
Take hold of your health and do something today that your future self will thank you for!
Think of all the money u waste on trivial stuff throughout the month and compare our great deal of pt and cardio classes for the month for only €150
Imagine if you start today where u cud be in one month!! Get into the best shape of your life and let us help you achieve your goals ladies 🙌
Big shout out to one of my ladies she was in great shape starting anyway might I add she started here in reform after Christmas time and has managed to add some booty gains 🍑👍 a whopping 3 bloody inches!!! Yep 👍 shar that ass is peachy 🍑🙌
Super well done u look amazing!
Sharon makes sure to come 3 times a week and with our help pushes herself to lift and keeps consistent and enjoys the workout too well done Sharon! We love having ye Xxx
#reformpersonaltraining#booty 🍑 #strongwomen#girlswholift#gainz 💯 #dublingym#femalegym#ireland#irishgym
Don't just go by weighing scales, a tape is a cheap and effective way to monitor progress. A good starting point would be measuring abs, thighs and arms and then add In more points over time. Keep it simple, keep it consistent. Do the same times and days every month.
Credit to jay for this post 👌🏻 #Repost @jr_physique_ (@get_repost)
4 Actions to Beat Weekend Overeating
If you ever find yourself overeating at the weekends there are always precautions and measures we can take to keep us on track.
But what we don’t want to be doing is simply spinning our wheels, undoing 5 days of hard work in the space of 2 days.
These are just 4 simple actions that can be considered:
1️⃣ Allow more of what you enjoy during the week and try to be less restrictive during the week. Most of the time, dieting too aggressively for multiple days or for an extended period of time can lead to further over eating and/or binging. The mentality that the weekend is a time to relax, combined with feeling food deprived, can lead to an all out feast. 🍩🍫
Giving yourself some slack during the week can send you into the weekend without feeling the need over indulge before having to repeat the unnecessary cycle again come Monday.
2️⃣Include activities that are not associated to food. Develop a healthy relationship with food and try to find things to do that doesn’t involve feasting. Whether it be hiking, playing some social rugby, hitting a golf ball at the driving range or heading for a swim at the beach 🌊 **Fun does not have to mean calories** ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
3️⃣We are creatures of habit and we do so well at sticking to our Monday to Friday structure. But when we have a couple of free days at the weekend that same structure isn’t there anymore. So try to have a plan of having that same breakfast and training time or that morning hike/walk before breakfast to maintain a healthy routine for 7 days rather than just 5. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
4️⃣Enjoying the process and having fun is extremely important, but set some reasonable limits. It is completely normal to want to let loose and chill when the weekend comes around but it doesn’t mean that we deserve to binge on alcohol or food when the weekend gets here! Give yourself some leniency to enjoy some what you want, 🍦🍺but that doesn't mean you have to eat an entire pizza or have countless bottles of beer. Think of portion control and act sensibly. Enjoy treats in moderation 👌🏻
⭐️ Take some time for yourself ladies ⭐️
All our sessions are only 45 mins meaning it in and out of the gym with a super workout in and out nice and fast, with our fully qualified, fantastic, friendly female instructors!!! All levels of fitness are catered for here in reform!
Book in today for a personal training session from as little as €8 or fitness classes from as little as €5
What are u waiting for .....
Your health is your wealth 👌