Ready to add some intervals to the start or end of your Pt or Gym sessions?
We got you covered!!! 😜
Our 4th birthday present to you is brand new cardio equipment on the main floor 😲🏃🏼♂️🏃🏻♀️
we have a few surprises in our all new PT area F1T Zone soon to be revealed.😉😁
Adding interval training into your gym program has huge benefits for fat loss(summer is creeping up fast) and of course cardio vascular fitness... or just if you feel like joining @fehilysfitness in training on the treadmill for BELIEF - walk Cork to Dublin!
Main benefits of Cardio!! ⭐️Weight loss
⭐️Stronger heart and lungs
⭐️Increased bone density
⭐️Reduced risk of heart disease and some types of cancer
⭐️Temporary relief from depression and anxiety ❤️❤️F1T❤️❤️
Great chest and shoulders session today with @clive_jk
He pushes me through tough sessions but I come out feeling better for it at the other side and his photography skills are improving..slowly but surely
Hi guys !! Welcome to my insta page !! My name is Erik Henry i am the owner and operator of JustFit gyms in cork ! I specialise in competition prep , photo shoot prep and general weight loss transformations for all levels of fitness . I have competed in 7 bodybuilding shows including world championships , ive placed top 6 in 6 shows and top 3 in 4 of those placings !
I have an excellent client base including bikini compeditors like jessi kavanagh who is a ifbb european compeditor and miss ireland ! Keep a good eye out for my transformations on the justfirireland inst page @justfitireland #ireland#irishfitfam#corkfitfam#justfit#justfitgym#gym#preplife#pt#diet
Day 1 of my Push, Pull, Legs split is live on my YouTube channel
I got a request for this a while back on my channel & I’m only getting around to it now!
This workout was all about building back & biceps💪🏾
This is just one of the exercises I competed that day but in the video there’s a full training split including a voiceover detailing reps & sets too!
Click the link in my bio to have a watch!!
🌎FB: Aaron Smyth - The fit life
📹YouTube: The Fit Life
From last nights presentation, The 3 fundamentals of body composition change & health optimization your probably not consciously monitoring.
1. Stress management: I personally believe stress is highly individualistic based on perception of the stressor from one person to the next. Managing stress is so important and not prioritized enough. A relatively new science known as psychoendoneuroimmunology focuses on how psychological deterioration affects physiological health and resistance to disease. Exposure to acute stress can be good, but chronic stress is the issue. Be sure to manage your stress in whatever way your personally feel helps be it meditation, talking to someone, music, exercise etc. ————————————————————————-2. Sleep optimization: Again, very important lifestyle factor that is often overlooked and has correlation with insulin resistance, cognition, metabolic rate, motor unit recruitment, mental illness & depressive symptoms, fat loss & muscle building, diabetes and effort discounting to name a few. How long do you sleep per night ? Look to Quality over quantity of deep sleep whereby most of the recovery processes occur. Looking in to the finer details like room temperature (cooler environment) consistent times of sleep/wake , technology use & lighting (darker the better). ————————————————————————
3. Dietary mindset: your perspective and outlook on what you eat, how you label it , incorporating flexibility into our approach and knowing how to adapt & Improvise to situations out of your control with minimal psychological and physiological after affects such as nights out, family occasions, lack of preparation etc.
If you haven’t overlooked the above as a priority to your approach and it’s success but you are still worried about what how long before training you eat and if you should track your veg, you need to stop majoring in the minors and focus on the more important influential factors.
Most of the time when people are trying to lose body fat,there are two different ends of the spectrum.One is the person who has a large amount of fat to lose whilst the other person is already lean but wants to lose a few more pounds with the goal of getting visible definition and being ‘ripped’.
Problems occur when the heavily overweight person tries to follow what the already lean person is following in their eating habits.First off when you are heavy and have been for some time,your body is completely different state to the already lean person.Hormonally, mindset towards food and activity habits will likely be different to the already lean person. .
So why put the cart before the horse in following what the lean person who’s goal of visible abs is doing which takes more in depth precision dieting when foundations haven’t been put in place?
Sometimes simple is better but some still can be guilty of going ‘ALL In’ and with the ‘ALL OR NOTHING APPROACH’. Then they fail because it’s too much too soon and the process is over complicated for their needs.
Majoring in the minors will be detrimental when trying to lose a vast amount of weight. Carb timing, Intra workout nutrition etc. These are all ‘little’ details that take away the focus from the major foundations that need to be in place for a person to reach a healthy weight.
Are you drinking enough water?
Are you eating enough protein and vegetables?
Are your carb and fat sources from quality foods sources? If you can’t drink enough water then worrying about how long after your workout you need to have your post workout carbs is pointless.
If you have a vast amount of weight to lose, drinking enough water and eating the right amount of nutrient dense foods will yield results.You’ll feel satiated from the higher fibre and protein intake leaving less room for poor quality, calorie dense foods. Your digestion will improve, your energy will be more sustained, training productivity will go through the roof and soon enough you’ll lose weight in a healthy sustainable manner.
Losing weight and getting healthier can be so rewarding but don’t take the path that drives you further away from a healthier you.
Shout out to @cahalanemaria who smashed 18.4, so much so that she finished 1st in Ireland in her category, 10th in Europe and 160th in the world 😃
That’s unreal from the pocket rocket 🚀 She currently sits 2nd overall in Ireland after 4 weeks 🙌
Well done Maria and best of luck for 18.5!!
Here we have Pa performing a variation of a Pallof Press.
In this particular version you are putting extra emphasis on anti-core rotation by adding in the additional raise over the head rather than the standard press out in front of the body
Key teaching points, maintain a solid base, keep the core braced and don’t leave the band pull you as you press and raise the band over head. You want to keep good posture the whole way through the movement and avoid any leaning in the torso.
To progress use a heavier resistance band or add in an isometric hold and for an easier version simply take out the over head raise
The plank is an isometric core strength exercise 😕 what is isometric? Isometrics are done in a static position rather than being dynamic through a range of motion exercises! Aims to develop muscle endurance, muscle tone and muscle strength ⬆️🤘 #Isometric#Plank#DanSweeneyHF#DSHF
We now stock a range of equipment suitable for @crossfit training including cast iron kettlebells, hex dumbbells, gym rings, digital timer clocks, barbells, plates, @Concept2inc rowers and ski ergs along with Assault Fitness Bikes and Air Runners!! Shop our range online now - click the link in our bio!