This has to be one of the best gyms we’ve installed to date! @flyefit Tallaght is now open so check it out. It has everything you could need from a large astro functional training zone that we customized with logos & colours, squats racks, Precor cardio & strength machines, Air Runners, Assault Bikes, Concept 2 Rowers & Ski Ergs, and customized Jordan plates & Dumbbells.
It seems today having an anterior pelvic tilt (APT) is becoming more and more common, to spot one, it looks a bit like Donald duck with his tail feathers in the air; a forward tilting pelvis, dramatic lower back curve and bulging of the abdomen. With the rise of the instagram fitness model, this may be what fuels this influx of people suffering from this socially acceptable postural deviation.
Similar to Kyphosis (forward rounding of the shoulders and back), APT occurs when some muscles become weak and lengthened; Rectus abdominis, External obliques, Glutes and Hamstrings, whilst others become tight and stong in an unbalanced way; Psoas, Iliacus, Rectus femoris, Tensor fascia latae (TFL) , Erector spinae.
The leading cause of APT is by far, leading a sendentary lifestyle. Sitting for hours on end causes hip flexors to become tight. There are also many bikini competitors and instagram fitness girls walking around with APT, it certainly is the most socially accepted postural deviation.
When looking to correct APT, the first consideration is the way in which you strength train. I always say to my clients, if you don’t have good posture when training when will you? What this means is
squeezing the glutes and tilting the pelvis back during training, for example in a deadlift or any standing dumbbell exercise such as a bicep curl or triceps extension.
Light or bodyweight glute strengthening exercises such as glute bridges and hip thrusts, really accentuating the glute squeeze at the end of the movement can be very helpful.
Strengthening your abs is also important. Try something like flutter kicks with a full range of motion, accentuating the eccentric (downward) motion.
Performing hip flexor and lower back stretches can certainly help. Take a lunge position, bring your pelvis forward and squeeze your glutes and hold for 30 sec x 5 reps, repeat on opposite side.
Seated forward fold is a nice one for your back. Simply sit in your typical hamstring stretch position touching your toes, sitting on the floor (loop a band or towel around you toes with less flexible hamstrings), keep elbows straight abd round your back. Hold for 10-15 seconds x 5 reps.
Check out @boxblockdublin 🥊 Sean is a qualified Personal Trainer & provides classes in Boxing & Kickboxing! Train with Sean alone or in a small group💪 Check out BoxBlock on FitGuru.ie for more information and book in for a session today🥊 #FitGuru
S E T B A C K S I have always weirdly thrived on set backs. I actually live for the fire it can ignite in you. I’m a firm believer in failure being a positive thing. Something to learn from. Iv been in such a slump lately and just needed that punch in the gut to figure out what I’m working towards, who I’m moulding myself to be and the people I want to be around. I absolutely adore being around driven people. Individuals with goals and the drive and discipline to achieve those goals. I might rarely see them and they rarely see me. But we all know we are working to be our best selves and it makes meeting up even more special. 👌🏻
Our new feature now lets you send us your specifications for a Health/Fitness Professional or Business! 😎 .
Take the first steps towards a fit & healthy lifestyle with FitGuru🙌 .
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It's order deadline day today, get them into us by midnight tonight (Thursday) at www.bodyfirstpreppd.ie
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This is our new Asian Style Fish before it's steamed 🐟
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MEMBER OF THE MONTH 🏆👏🎉 ———————————————————————
Big CONGRATS to Stephen Dillon on receiving this months award! 🏆😀 👏
Steve started training in the gym last Christmas after his brother Gary got him a 3 month voucher for Christmas and this proved to be a spring board to kickstart his fitness! 🏋️♂️ Since February, Stephen has trained every week 3-4 times without fail and lost a WHOPPING 22 Pounds in the process!!! 👏 I can hardly recognize the guy now and with the soccer season about to start I hope his new fitness levels and physique serve him well!!! ⚽️🏃♂️🏆
Well done Steve & keep up the good work! 🙌
"I eat really healthy but can't lose body fat"
A lot of people seem to think just because something is marketed as "healthy" that it's going to help with fat loss. It won't... Healthy foods have calories, unhealthy foods have calories.
To drop body fat, we need to create a calorie deficit. Science bro.
Basically eat less food than we are already if carrying body fat. ...**In terms of fat loss, the most important aspect is the Food Quantity (How many calories we eat per day)** ...Secondly, Food Quality, the more quality food in diet the likely hood will be its lower in calories (healthy foods have calories maybe just lower amounts) (still need to be in deficit to drop fat)
Whilst more processed foods will be high in calories.
Thirdly we have our protein target to hit. (ideally from the quality of food we eat, not supplements) helps to repair muscle fibers, helps recovery.
Fourthly we have the carbs and fats we eat, these will help to hit your calories each day, don't be afraid of either of these just be aware, if its high in calories then eat less of it. (A lot of "healthy fats" will be higher in calories)
Fifth part of fat loss is our neat & our training/exercise, find something you enjoy. 😎
Sixth, the finer details, sleep, supplements, genetics, etc.
Don't get tricked into thinking there are good foods, bad foods or super foods.
Bottom line... Eat less, move more.
Check out the before and after of the installation of these @align_pilates_uk reformers we completed down in @mardykearenaucc! Such a great space to do some Pilates with the bright and airy feel to the room! Get in touch with our sales team if you’re looking to fit out a Pilates studio or add some reformers to your facility.
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Please help me congratulate Isabella on winning member of the month.
We are so proud of Isabella. She has gone from strength to strength, and every year is getting stronger and strong, and more fit. ❤️ From being terrified when she first started with us 3 years ago, to now having just completed Tough Mudder. Isabella, your commitment, dedication and hard work in sessions are so inspiring. ❤️ You’re also a really supportive and kind member to the community, and everyone loves you so much. Well done, thank you, and here’s to a lot more fun ahead, Jessica, Katie, Yvonne, Ger and Joe X
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Final chance to enter our @ghostlifestyle @christianguzmanfitness Legend competition.
We have a tub to give away so to enter
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🌟Golden Paste - Reduce Pain & Inflammation NOW!
A little Nugget of information I’d like to share with you!
So Iv been suffering with tendinitis in my right arm for the past 2/3 years. It comes and goes but day to day I generally feel some level of discomfort!
I watched the The CrossFit Games recently and discovered that the Athletes would cold press Turmeric and Ginger roots and knock it back.
So I said I’d give it a go and already I can feel the benefits. The inflammation in my arm has gone down and Iv had 2 weeks where my arm has felt much better.
Iv done more research since and this is the preferred recipe for “Golden Paste”. Have any of you tried this? And if so how do you find it? 🐶 On a side note I have started to introduce the Golden Paste in to my Dogs diet. Our Male Pug Rocco suffers from inflammation and joint pain which is probably the onset of arthritis so we will see how he progresses! #irishfitfam#galwayfitfam#fitspo#gym#warehousegym#goldenpaste#tumeric#health#gymfamily