So most of the country are probably feeling those post Paddy's Day blues today after a huge weekend of rugby and celebrations.
Here are a few tips to help get you back to feeling like you again;
💦 Rehydrate, get plenty of uisce into ya!
⚡️ Replenish those lost vitamins & minerals by using electrolytes and eating fresh fruit & veg.
😴 Try get to bed earlier and rest up as much as you can.
🥗 Eat real food to help your body detox instead of drinking 'detox' juices.
🏋🏻♀️ Get a workout in, even something light.
SWISS BALL PILATES:
Swiss ball curl -
So starting with the basics. Lie faceup on the ball, with ball under low back, feet on floor hip-width apart or closer, use a soft ball between your knees and squeeze throughout to keep inner thighs involved. Interlock your fingers and place hands behind your head. Do not pull your head forward, rest your head into your hands and keep your elbows back out of your field of vision throughout. Brace core, naval to spine and activate and tighten glutes (Booty) and slowly curl upper body upward, raising shoulders off ball and tucking chin to chest. Your lower back is the fulcrum not your sacrum/ pelvis. So make sure to press your lumbar spine into the ball. Slowly lower upper body down to return to start. That's 1 rep.
Swiss Ball Pilates Group classes in Salthill every Monday at 6 pm.
Vary the tempo of each set to make this exercise more interesting.
Rest and stretch after every set of 8-10 reps so you keep quality over quantity.
@joshtannian and @el_lyncho_ after completing our workout of the day. Make sure to check out our story, tag your training partner and give it a go! The lads completed 9 rounds in 30mins😅 #ExceedWOD#TeamExceed
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We have teamed up with @healthytreatskitchen to bring some more delicious homemade protein truffles to you in the upcoming April New3Fit Box!
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Swipe left to see this week’s workout challenge to try out next time your in ! ☺️ 6 Killer Core Exercises ☠️with @juicyfitnessgram to really engage and strengthen that core.
Level : Intermediate to Advanced *Each exercise done for 45 seconds on 15 seconds off for x3-4 sets/rounds 1-2 mins rest between sets*
Targets: Upper and lower abs
Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.
Targets: Obliques, lower abs
Lie on back with legs extended and hands folded across the back of the head. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to starting position and repeat with other knee and shoulder.
Targets: Lower abs
Lie faceup with legs extended, toes pointed, and hands tucked underneath glutes to support lower back. Lift both legs off the floor a few inches and alternately kick legs up and down. Exercise 4
Plank on Stability ball
Targets: All Abs
Lie facedown on the floor/stability ball with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat.
Targets: Upper abs
Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch medicine ball to toes.
Ab Wheel Rollouts
Targets: All Abs
Starting on your knees slowly roll your arms out maintaining a flat low back position.#DGymChallenge#dooradoylegym
💥SOME SERIOUS 💥 Glute muscle ACTIVATION! .
This is very simple yet effective to activate your Glute muscles
Find a strong band and place it around your pelvis
Sit down in a squat position and when you stand up squeeze your Glutes and hold for 1-3 seconds- Repeat for 30 times!!
You can also do it by placing your weight on 1 leg and repeat the movement - Repeat 20 times each side
Lean into the band each time
To celebrate the launch of Episode 1 of my new show the #IrishFitCast with special guest @emmaherlihyy - Interview via link in my bio!
I’ve got 5 great prizes to give away !
1st Prize :Weekend @indiependence_festival ⛺️ ticket.
2nd Prize: : 6 week PT package courtesy of 🏋🏻♂️ @coach_casey_ .
3rd Prize: Emma’s Nutrition 📖 E-Book.
4th Prize: A voucher from the great folks at @mibodi_apparel 👕👑
5th Prize: supplement goodies from my friends at @mycoresupplements.
1.Follow me @thedinnycroshow & @irishfitcast.
2.Screenshot this & Tag me in your story.
3. Tag 3 friends.
Make Sure You Do All 3 Steps & The Winners Will Be Announced March 30th.
Best of Luck!
Only the best.
Client spotlight 💜
Stacey train's with me 3 times a week and I can honestly say she is the perfect example of why I love my job. Not because her results are amazing(which they are) because we have a mutual respect and friendship that makes us a brilliant duo in her journey. When I started my business she believed in me from the get go and visa versa. That mutual respect never leaves us.
Love to my super star 💜💜💜💜💜💜💜💜
Here's a video of one of my lovely clients demonstrating some glute activation work before a lower body session during the week. She wasn't really feeling her glutes during squats so this quick little exercise changed that.
If you want bigger glutes, than it's important to make sure you're actually working them and feeling them sufficiently as opposed to just moving up and down and as always exercise in a controlled manner and using a weight you can manage with an aim to progress weekly/fortnightly.
I would also recommend doing hip thrusts as seen in the third video, they're slightly superior to the squat in terms of glute activation 🙂. Ditch the "30 day squat challenges" give these three exercises a go.
Thanks @lisatgorham for being my guinea pig 🐭🤣
Your glutes will thank me 🙇🏻♀️
For more information on one to one coaching or online coaching don't hesitate to drop me a message, I'm here to help 🙌🏻
After studying nutrition I wanted more insight and knowledge to the side of supplemention..scrolling through old pics and seeing this and smiling and remembering where my main knowledge of supplementation started with @dawidgeler at @profi_fitness_school_ireland
I personaly want my body functioning at 100% and love knowing exactly how to do it. For me that is through good nutrition, excercise, rest, and a help from supplemention when needed.
From the Daily Stoic. The Beauty Of Choice.
“You are not your body and hair-style, but your capacity for choosing well. If your choices are beautiful, so too will you be.”- Epictetus.
It’s that line in the movie Fight Club. “You are not your job, you’re not how much money you have in the bank. You are not the car you drive, you’re not the contents of your wallet. You are not your fucking khakis.”
It’s easy to confuse the image we present to the world for who we actually are, consider not how things appear, but what effort, activity, and choices they are a result of.
Keep this in mind if you choose to watch our video that has just gone up on YouTube for @100percentpt where myself and @cianbrennan10 discuss body image. Link will be in my bio.
The Reester Bunny paid a visit to Bodyfirst during the week and dropped in this amazing cheat treats hamper full of Reese's goodies, all thanks to our friends at @candyland.ie.
We also have our Bodyfirst / @cocoa.plus protein packed chocolate Easter Egg to give away.
We're choosing the winner on Tuesday so if you haven't entered yet, make sure to:
💥LIKE this post
💥FOLLOW @candyland.ie and @bodyfirstnutrition
💥TAG two friends you would like to share it with
Great post by @larlar_doyle on peer pressure when it comes to drinking.
🔸️🔸️Bank holiday weekend🔸️🔸️.
If you don't want to go on the piss with friends, grow a pair and tell them your not going on the piss, be an adult , control your own actions and be f**king responsible. You don't have to make any "excuses" or explain your self, your a grown ass adult, fully in charge of your body yanno the one you live in, the one you have choice to fuel, straight up if you have to try make excuses to avoid being forced to drink , you've got some real sh**ty friends, it's blunt AF but I really don't care, stop being a sheep and control your own actions.
3 Tips - Focus on what you can do not what you can't .
- Consume quality foods that genuinely make you feel amazing.
- Make your own decisions.
Tag a mate who needs a heads up for the weekend. 😉👌🏻.
#couscous cooked in chicken stock with lots of veg fried in olive oil and a little butter 👌🏻 (mangetout, babycorn, mushrooms, cherry tomatoes, French beans) also boiled egg and finely chopped spring onion) .