Struggling to consume that protein?
We all by now realise the value of protein and especially if we resistance train on a regular basis ☝️
Here's a great post if u are struggling trying to find ways to get enough protein into the diet 👍
Esp for females as 2 eggs in the morning girls just ain't enough 🙈😂❤️💋💯
Gimme a shout here if need any recipes 💋
New month is now upon us and a new workout for my beautiful ladies 🙌
What does your trainer do for u?
Do u get a new workout once a month?
Stuck doing the same old things each day? Endless cardio in the gym because your unsure of the weights? room??? Here in reform once we coach and u learn the basics and when your ready to advance we move u onto a stronger workout which changes on the 1st of every month keeping you motivated interested and coming back for more 👌🙌
Don't wait any longer contact us today about joining our strong ladies team ☝️💪👌👍❤️💋
It's the end of the month girls!! That can only mean one thing ☝️ Payday? ??? Noooo 😂
ITS NEW WORKOUT TIME YAY 😊
Whose ready for a new one?
We say bye bye September and bye bye German volume hello October and hello new workout with lots of super sets and also focus on unilateral movements to even out any asymmetries in the body both lower and upper and tighten and stabilise that core!
Here in reform for pt we focus on strength/resistance training for women, our programs are designed with a focus on 3 days of heavy lifting and then cardio/conditioning as an extra depending on preference like body type and goals and functionality 👍
This is an awesome all female facility with focus spicific to female training! With our female only trainers we know what you want, what u need and hell we gonna give it to you 😂😂😂 What are u waiting for... once you join you will never look back and you will wonder why you waited so long! 🤷♀️ Let us help u achieve that body u always wanted! 🤗
Any questions just gimme a shout here girls with pt sessions from €10 what u gotta loose 🙌
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?
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
⭐️ 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 👌
Are u looking to loose weight ?
How do diets work ?
REMEMBER GIRLS IF UR LOOKING TO LOOSE WEIGHT U NEED TO BE IN A CALORIE DEFICIT ITS THAT SIMPLE -
SO THE CALORIES U EAT MUST BE LESS THAN WHAT UR BURNING THROUGHOUT THE DAY 🙌
Everyone will differ in what they burn due to work r lifestyle choices muscle mass genetics etc but if your looking to loose weight u need to focus on ur good food choices, eating whole nutritious foods will keep us full and feeling better in the long run & if u want to loose weight you need track what u eat and how much we eat making sure our portion sizes aren't too big, that we arent spending way to many calories on snacks or allowing those kcal to creep up, monitor what u eat and u will soon get the hang of it 👍👍 Any questions always here to help xxx
Sick of same old workout? ☹️
Same excersizes got u feelin meh? 😩
Not making any progress?? 😰
Here in reform our girls get a new workout every month!! 😋😋 Yep! Once a month I change the workout to a similar one I use to train myself so not it's not the same old moves and the same excersizes for months on end I actually give u the same programme that I run through myself helping you get the figure you always wanted and achieving things you never thought possible in the gym!! Using correct movements and progressions throughout each lift you will preform to your max each time with my help 💪💪💪 Ask any of our members they will tell you they would never go anywhere else after coming here!! 👌
It's not just a gym it's a team of strong women empowering each other 🙌🙌🙌❤️❤️❤️ #reformpersonaltraining#strongwomen#newworkout#girlswholift#womenonlygym#strongnotskinny#gym#dublin#women#lovetolift#strong
😲💗Att - all teenage girls💗 😲 - Are you in secondary school - Now your on your summer holidays are you looking for something fun and exciting to do with your time & friends - would you like to workout but are you too young to join a gym or would you feel scared to join a large gym - Would you like to learn the basics in weight and body weight training - Are you looking for a fun, exciting and challenging experience this summer
Well look no further than Reform Personal Training and Fitness TEENAGE BOOTCAMP 🙌🙌🙌🙌🙌 Here in reform it's a lady's only gym with highly qualified female only trainers 👌
We practice a fun welcoming environment for all our customers & make no exception with this bootcamp ✌️ Here's all the details guys -
For the next five weeks we offer two classes per week -
Tuesday and Thursday at 4pm
We will put you through a great workout using our body weight dumbells kettlebells and bands showing you correct technique from the beginning in a fun safe and relaxed environment with female only trainers 👍👍 Sign up today to avail of this offer for only €50 😱😱
For the next 5 weeks Bootcamp
Course commencing Tuesday 25th July ***All girls attending must have permission slips signed by a parent or guardian and and returned before course commencement these are available from the gym 7am to 12pm or 4pm til 9pm*** #reformpersonaltraining#teenagers#bootcamp#teenagebootcamp#dublingym#dublin#ireland#femaleonly#strongwomen#learnthebasics#weights#weighttraining#cuircuittraining#battlerope#resistancebands
Shout out to all u beautiful ladies out there 🙌
You are strong you are beautiful you are sexy believe in yourself girls you can do anything you set your mind to💗
So much pressure on us to be perfect thru social media and tv👌
Running a ladies gym I hear so many beautiful women hating themselves, there bodies and putting themselves down it makes me so sad to hear 😢
We are amazing girls the things our bodies can endure and yet we seek perfection! I think it's just the way we are that gives us drive but sometimes that same drive can get us Down when things aren't the way "everyone else" lives are!
If we all spent a lil more time appreciating and loving ourselves rather than all the effort we put into hating certain aspects of our selves and body we wud all be a lot happier, our daughters and nieces are watchin make them proud of themselves and not let them hear those negative thoughts for these are nested then in themselves and will believe it to be acceptable to never be happy in our own skin 👍
If u see something beautiful in someone today tell them!
You might hate ur belly after having a baby but some girl out there yearns to be pregnant 🤰
You may hate your arms but maybe the girl next to u in the gym wishes she was as strong as you!
We are all fighting the same battle at least let's do it together 👍👍❤️❤️
We are all unique and beautiful in our own way! Let's start appreciating ourselves a lil more girls 🙌🙌🙌🙌
Girls on Friday and Saturday the main gates here will be locked for maintenance so please park outside or at the shops across the way, the entrance will be through a door adjacent to the bus stop 👌 thanks guys 👍
Girls remember all bookings payments and cancellations are now to be done through our app - download Glofox type in reform personal training and enter your details from there!
You can buy sessions book appointments and canc appointments through the app as we can no longer take them through the phone here 🙌❤️
Att ladies 💗
Our last challenge was such a success we're delighted to announce a new challenge starting for July / Aug 🙌🙌 Unlimited access to over 14 classes per week -
7am 7pm Monday to Friday
10am Monday Wednesday Friday
Unlimited access to all the above classes
Full sample diet and tonnes of nutrition info
Female only gym with female only trainers
Full access to all this right up until the end of august 👌👌
All for only €100
Contact us here for more Info
This amazing offer starts 1st of July
Sick of feeling groggy? Tired?? No confidence?
Dislike what you see in the mirror?
You know you need to make a change?
Start by doing something for yourself! Take some time for yourself -
Invest in your self ladies - it's tough to cross that gym door but once your there you will own it make it yours take that time to benefit yourself - your health - your mind - your body and your confidence will soar 💯💯💯 Investing in yourself is one of the best things you will do - any of our clients here will tell you it's one of the best changes they have made 👍👍 For details contact me here you won't be disappointed 👌
What a class girls 😂 👌💦💦💦👌
U girls smashed it 🙌 sweaty Saturday at its best some serious calories were torched today 🔥🔥🔥 What a week here in reform ladies personal training and fitness
All of u are killing it 💪💪💪 Welcome to all the new girls I promise u won't regret joining our friendly female only gym 💗
Plus I know all u ladies are loving this months new workout 😂😂💪💪💪💪(well maybe love is a strong word) 😂
And I must give a shout out - a big whopper well done to Audrey smashing thru the 100 rep hip thrust challenge this month on day one 💪not a bother to ye 🙌🙌 beast u are Audrey we love it 💪💪 👏👏 Keep up the great work guys 👍
And to all the girls who wud love to get fit loose some weight get some solid nutrition advice and totally enjoy it all in the process look no further than here!
Check out our 5 star reviews or talk to one of our many clients u won't look back 👍
We can help u achieve ur goals 👙👌 #traintobestrongnotskinny#beastmode#reformpersonaltraining#irishfitfam#fitness#womenonly#dublin#amazingclients
Can we do abs??? This is a question we get all the time in the gym! The answer to this isn't doing sit ups or crunches, you cannot pick an area train only that and expect fat to be reduced from that area!
You need to eat clean lift heavy and throw in some hiit training in order to see any kind of abs, you need to lower your body fat below a certain range which is extremely difficult and hard to maintain for any normal joe soap!
Work hard in the gym when ur there with ur weight training and interval training- abs are made in the kitchen guys
Remember you can do all the abs u want and still not have a six pack unless ur lower that body fat and train hard 👍
Focus on those big lifts make them ur goals 💪💪💪💪
Check out our amazing deals here in our female only studio - - 3 personal training sessions per week - Unlimited access to all of our 14 fitness classes - Full weigh and measure - sample diet and continued support and nutrition info - Free t shirt
ALL FOR ONLY €150 per month 😮😮 Make today the day you change your body, mind and take charge of your health!
What are you waiting for........
😎😎😎 Are you ready ladies? 😎😎😎 That time is upon us when we have to think about the "B" word 🙈
Dare I say it ..... Bikini time girls 👙👙👙 Well this year it can be different you can feel confident sexy and happy in your skin with the help of us women here in reform 👌
Join our female only classes and get that body in shape and ready for your summer holidays in just 8 weeks with our new challenge launching next week 👏
8 week bikini challenge
Covering you up to start of July
full weigh and measure
Access to 14 classes per week
7am Monday to Friday
7pm Monday to Friday
10am Monday Wednesday Friday
All this for only €100 😮😮 Yes that's right all this for only €100
But that's not all - here in reform we are willing to offer the girl who achieves the best results her money back! €100 just for you to spend as you wish (on bikinis obviously) 😂
Come join the change In women's fitness here in reform where we make excersizing fun and interesting with small groups to maximise your results! 🙌
Using weights, body weight, boxersize, hiit training, cardio blasts and many more ways to blast that fat to get you slipping into that bikini this summer 👙👙👙
Places are limited so contact us today for more info 👍
Any current members can avail of this offer also xxxx
Big WHOPPER well done to these two ladies - 💪💪💪 Lovely pt client Grace has done 7 sessions and with healthy eating is down 2.5 inches off chest
2.5 inches off hips and 1 inch off the belly 👏👏👏👌👌👌 The lovely Sunny Sonya is down 2 inches off the hips 1 inch off the belly and 1 inch off the chest well done Mrs all ur hard work Defo paying off ur killin it 🏋️♀️🏋️♀️🏋️♀️👏👏👏 Another smashing week here in reform - dublins best female pt studio 👏👌🏋️♀️💪 Message us now to become part of our strong women's team! 👏💪💪💪👏 #reformpersonaltraining#strongwomen#strongnotskinny#dublingym#irishfitfam#womensonlygym#fitness#motivation#results#proud
Sick of looking in the mirror and not feeling confident in your own skin ???? 🙁
Reform is a woman's gym with friendly female trainers! We do pt sessions all day by appointment and small group fitness classes!
Drop along to one of our classes!
7am and 7pm Monday to Friday
10am Monday Wednesday Friday
11am Saturday €5 payg or €60 unlimited
There's no better gym at no better price 👍🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️👙👙👙🏃♀️🏃♀️🏃♀️👏👏 #reformpersonaltraining#womensonlygym#irishfitfam#girlswholift#gym#dublingym#takecontrolofyourhealth
Well done to this beaut Marie ❤️👙
Looks so fab 👌👌👌ur smashing it Hun!
Beautiful girl inside and out ❤️look at that little figure 😛😛😛
Well done to lovely pt client Samantha who is due to be married soon, since starting her weight on the scale is the exact same but the inches are coming off everywhere and she's shaping and toning her body in prep for the big day 👍
Well done to lovely Rebecca one of our monthly fitness class clients sailing thru the month and smashing thru each session and down a dress size this month 👍
Well done to all our clients! Keep up the good work girls ur doing great xxxx
Remember to keep taking those progress pics 💪💪💪😛💪
Some serious results been comin in this week!!! Some kick ass ladies gettin strong in here this week too 👍👍💪💪🏋️♀️🏋️♀️ Well done Emma a class client that's thrown in some pts now too and she's pullin out nearly 90kg on her deads - yup ur kickin ass girl 👊👊 Well done to Catherine only a cpl of pt sessions in and she's kicking ass with 52 kg on hips thrusts ☺️☺️ Well done Sonya banging out overhead presses over 20kg 👏👏 Some serious weights being shifted 💪💪 Along with that we got super results from
Pt client Sharon -
down a lil over 5 inches off her entire body in one month since starting in Feb👍👍 Pt client Samantha - started after xmas here had a little injury and had still lost five and a half inches off her body in total 👏👏 Pt client Nicola is reeping those benefits with her lil skinny 29inch waist now 👌👌 Train to be strong not to be skinny the rest will follow 💪💪💪 Keep up the great work girls so proud of u all!
Imagine what you can achieve in one month ???? Make plans not excuses 👊👊👊 #reformpersonaltraining#womensonlygym#dublingym#strongwomen#traintobestrong#irishfitfam#results
Happy international women's day to all the women all over the world who have fought tirelessly throughout history and today for our right to be treated as equally important citizens,
we are the glue that holds this world together, without women the world would be a very dark place!
Have a great day ladies always remember you are unique, beautiful, important and love who you are, keep striving with all that Female passion from within to be the strong woman you want to be xxx
Happy Pancake Tuesday folks 😆
I make pancakes all the time as a healthy snack! There's so many diff ways to make and serve them!
My fav pancakes are
scoop protein powder
2 tablespoons almond flour
1/3 cup Almond milk
Blend together and u get the nicest consistency and they fry up really well!
Serve as u wish 👌👌👌 You can also use this as a post workout
1/2 cup oats
Or easy one here using full fat Greek yogurt
Almond milk protein powder
Or banana ones using half banana
Tiny sup of almond Milk
Don't use the old flour ones this year try a healthier option you won't feel as bad and u can start using them as a treat 👍👍😍 #reformpersonaltraining#pancakes#pancaketueday#dublingym#irishfitfam#girlswholift
Love this ❤️ - every woman is beautiful - we always tend to put ourselves down or compare ourselves to someone else - let's teach our children to be proud of themselves
Train to be strong not to be skinny 💪
Strength training can make us not only physically stronger but mentally stronger and more prepared for anything 💪💪💪
Be part of our strong ladies team here in reform 👌
You mean sweat Saturday morning 💦
Drop along to our 11am Saturday morning class here in reform where Mary be running you thru a great fun ladies only class and feel free to hang on afterwards if you want to discuss nutrition eating healthy and counting those "MACROS"
Gyms open to non members for class so feel free to stop by for the class check it out and enjoy a chat xxxx 11am
👀👀👀NEWSFLASH👀👀👀 Doing tonnes of sit-ups is not gonna give u a six pack 🙈
Get asked this question all the time - can we do abs ?? Doing tonnes of ab work in general is never gonna give you that toned slender six pack with the defined looking abs that you see here on insta or Facebook 🤷♀️ Lots of heavy weights using progressive overload and large compound multi joint movements a wee bit of cardio and the most importantly a v v v strict diet lowering the body fat with great excersizes over a prolonged period of time is gonna get you those abs! So when the body fat is lowered those abs are more obvious 🤽♂️ Those abs (and muscle for women in general) are v v v hard earned and most certainly aren't got from doing a cpl of sit ups or a fitness class with fifteen minutes of abs thrown in at the end so u feel the burn!! 🔥
Like anything consistency is key to getting what you want and if u ever wondered why I throw a few planks in at the end of the fitness class take a look at the muscles it activates in this pic without any movement involved.
Focus on strengthening your core and breathing correctly that u can preform the larger excersizes in the gym instead of hammering out tonnes of sit ups and ab crunches that most ppl do incorrectly anyway and end up with a sore neck or back!!! Stick to the large movements most importantly try enjoy ur workout and if u do really want a six pack be prepared to sacrifice 👍