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Great to see the gym busy this morning two weeks out from Christmas
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@didierbouic putting the guys through their paces
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#galwayfitness #irishfitfam #fitness #training #gymlife #fitnessmotivation #fitspo #fitspiration #fitnessclass #health
The Paw Back 🐾
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Developed by Dr. Yessis is a hamstring strengthening exercises that’s directly related to sprinting replicating a similar movement path that leg would follow as the leg prepares for strike with the floor.. as that is often where hamstring related running injuries occur.
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Although these aren’t the exact cords that were developed for the exact movement I’ve adapted it as best I could using a resistance band and an ankle attachment..
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There are a couple of ways of progressing the movement, you can alter the pace of the contraction is probably easiest or even moving away from the band a little will create more tension.
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Note the way the foot strikes the floor just ahead of the body and it’s pulled through from there, if you pop on the sound you’ll notice it a little better 👌🏻
#performance #conditioning #stronger #humanperformance #sport #injurypreventiontraining #injurymanagement #mobility #gaa #galwayfitness #cscs #power #strong #hamstrings #strength #strengthcoach #strengthtraining #speed #acceleration #TrackAndField #exercise #hurdles #jumps #broadjump #plyometrics #squats #verticaljump #fatigue #stronger #training
The Paw Back 🐾 ®️ Developed by Dr. Yessis is a hamstring strengthening exercises that’s directly related to sprinting replicating a similar movement path that leg would follow as the leg prepares for strike with the floor.. as that is often where hamstring related running injuries occur. ®️ Although these aren’t the exact cords that were developed for the exact movement I’ve adapted it as best I could using a resistance band and an ankle attachment.. ®️ There are a couple of ways of progressing the movement, you can alter the pace of the contraction is probably easiest or even moving away from the band a little will create more tension. ®️ Note the way the foot strikes the floor just ahead of the body and it’s pulled through from there, if you pop on the sound you’ll notice it a little better 👌🏻 #performance  #conditioning  #stronger  #humanperformance  #sport  #injurypreventiontraining  #injurymanagement  #mobility  #gaa  #galwayfitness  #cscs  #power  #strong  #hamstrings  #strength  #strengthcoach  #strengthtraining  #speed  #acceleration  #TrackAndField  #exercise  #hurdles  #jumps  #broadjump  #plyometrics  #squats  #verticaljump  #fatigue  #stronger  #training 
Who's joining us today for a workout?

#Fitness35
Who's joining us today for a workout? #Fitness35 
With battle ropes, TRX bands, a core training area and so much more, have you checked out the recently renovated upstairs of our gym?

#KingfisherRenmore
With battle ropes, TRX bands, a core training area and so much more, have you checked out the recently renovated upstairs of our gym? #KingfisherRenmore 
Congratulations to Carmel Heery & the Ireland Futsall team who beat Norway 6-1 to qualify for the World Cup Finals.

They will now face either Russia or England in the next round.

#KingfisherRenmore #LocalSport
Congratulations to Carmel Heery & the Ireland Futsall team who beat Norway 6-1 to qualify for the World Cup Finals. They will now face either Russia or England in the next round. #KingfisherRenmore  #LocalSport 
100% natural ingredients!
Massive increase in muscle mass.
All thanks to Myostatin.
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Register and get 5% off your order
Orders over 99€ get free delivery and some extra stuff!
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www.prohormones.ie
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#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness  #natural #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #irishfitfam #sarmsthatwork
100% natural ingredients! Massive increase in muscle mass. All thanks to Myostatin. . Register and get 5% off your order Orders over 99€ get free delivery and some extra stuff! . www.prohormones.ie • • • • • #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #natural  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #irishfitfam  #sarmsthatwork 
Sore this morning after yesterday so takeing it a bit easier 30 min tun done plus recovery #galwaycrossfitt #galwaygaahurlingteam #galwayfitness #galwayfitfam #fitness #girlswholift #personaltrainer
9 killer squat variations 💪
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Check out www.planethealthgalway.ie for full video.
9 killer squat variations 💪 - Check out www.planethealthgalway.ie for full video.
Are you aware that simply altering the position of your feet on the leg press can change the biomechanics, to cause dominance of certain muscles?
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HIGH FEET LEG PRESS - Glute and hamstring dominant and qute possibly a stronger position.
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LOW FEET LEG PRESS - This isn’t sugguested for those with knee issues, so take it easy when you first try it. This position will cause dominance of the quadriceps muscle group. High weight isn’t recommended.
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WIDE STANCE LEG PRESS - Inner quads and slightly more glute and hamstring a little higher up on the plate.
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NARROW STANCE LEG PRESS - Again this may not be preferrable for people with pre-existing knee issues, but this positioning with cause more quad dominance depending on height. Higher weight will also not be necessary.
Are you aware that simply altering the position of your feet on the leg press can change the biomechanics, to cause dominance of certain muscles? - HIGH FEET LEG PRESS - Glute and hamstring dominant and qute possibly a stronger position. - LOW FEET LEG PRESS - This isn’t sugguested for those with knee issues, so take it easy when you first try it. This position will cause dominance of the quadriceps muscle group. High weight isn’t recommended. - WIDE STANCE LEG PRESS - Inner quads and slightly more glute and hamstring a little higher up on the plate. - NARROW STANCE LEG PRESS - Again this may not be preferrable for people with pre-existing knee issues, but this positioning with cause more quad dominance depending on height. Higher weight will also not be necessary.
With the end of the year edging ever closer, we're looking back on what has been an amazing year for our gym.

In May, we reached a huge milestone as we were the ONLY gym in Galway to be listed as a finalist for the Best of Galway Awards.

#Fitness35
With the end of the year edging ever closer, we're looking back on what has been an amazing year for our gym. In May, we reached a huge milestone as we were the ONLY gym in Galway to be listed as a finalist for the Best of Galway Awards. #Fitness35 
Carbs are to your body as the fuel is to a car. Won't work, unless you've tanked. 🙂
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www.prohormones.ie
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#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness #aminoacids #pct #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #carbs
Carbs are to your body as the fuel is to a car. Won't work, unless you've tanked. 🙂 . www.prohormones.ie . . . • • • • • • • • • . . . #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #aminoacids  #pct  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #carbs 
I tried this fun move a while ago it was sent to me by @nevin.maria who is one of my lovely students. 😊
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This move is tough on the core! But I like it 😁 Thanks Maria. 🖐
Not a smooth entry. .
But I want to show this message.
👇
Many of my students quote - progress not perfection which is such a healthy mindset to have.... It can take up to a year to really see progress with pole fitness. 
It’s not instant results and lots of people get frustrated by that. .
Patience - practice and consistency are all the secrets to becoming good at pole. .
I tell my beginners not to expect to achieve every single thing in class. To focus on what you CAN do and don’t get caught up on what you couldn’t do. Focus on yourself and where your at not the person beside you - they are not validation for you being good enough, you need to allow yourself to try and be patient with yourself. 
Praise yourself for the small wins. 💁‍♀️
The best thing I’ve learned from my students has been - not to take myself too serious. 
Thanks guys 😃🙏
Each and every one of them inspire me in a different way. .
Note 👇
Training is the only way to become good at any sport. 💖
#feelinginspired #polesport #thepolegaragegalway #poleadvise #polefitgirls #gratitude #Friday #practicenotperfection #polefitness #rachealpalmer #galwayfitness #galwayireland
I tried this fun move a while ago it was sent to me by @nevin.maria who is one of my lovely students. 😊 . This move is tough on the core! But I like it 😁 Thanks Maria. 🖐 Not a smooth entry. . But I want to show this message. 👇 Many of my students quote - progress not perfection which is such a healthy mindset to have.... It can take up to a year to really see progress with pole fitness. It’s not instant results and lots of people get frustrated by that. . Patience - practice and consistency are all the secrets to becoming good at pole. . I tell my beginners not to expect to achieve every single thing in class. To focus on what you CAN do and don’t get caught up on what you couldn’t do. Focus on yourself and where your at not the person beside you - they are not validation for you being good enough, you need to allow yourself to try and be patient with yourself. Praise yourself for the small wins. 💁‍♀️ The best thing I’ve learned from my students has been - not to take myself too serious. Thanks guys 😃🙏 Each and every one of them inspire me in a different way. . Note 👇 Training is the only way to become good at any sport. 💖 #feelinginspired  #polesport  #thepolegaragegalway  #poleadvise  #polefitgirls  #gratitude  #Friday  #practicenotperfection  #polefitness  #rachealpalmer  #galwayfitness  #galwayireland 
I tried this fun move a while ago it was sent to me by @nevin.maria who is one of my lovely students. 😊
.
This move is tough on the core! But I like it 😁 Thanks Maria. 🖐
Not a smooth entry. .
But I want to show this message.
👇
Many of my students quote - progress not perfection which is such a healthy mindset to have.... It can take up to a year to really see progress with pole fitness. 
It’s not instant results and lots of people get frustrated by that. .
Patience - practice and consistency are all the secrets to becoming good at pole. .
I tell my beginners not to expect to achieve every single thing in class. To focus on what you CAN do and don’t get caught up on what you couldn’t do. Focus on yourself and where your at not the person beside you - they are not validation for you being good enough, you need to allow yourself to try and be patient with yourself. 
Praise yourself for the small wins. 💁‍♀️
The best thing I’ve learned from my students has been - not to take myself too serious. 
Thanks guys 😃🙏
Each and every one of them inspire me in a different way. .
Note 👇
Training is the only way to become good at any sport. 💖
#feelinginspired #polesport #thepolegaragegalway #poleadvise #polefitgirls #gratitude #Friday #practicenotperfection #polefitness #rachealpalmer #galwayfitness #galwayireland
I tried this fun move a while ago it was sent to me by @nevin.maria who is one of my lovely students. 😊 . This move is tough on the core! But I like it 😁 Thanks Maria. 🖐 Not a smooth entry. . But I want to show this message. 👇 Many of my students quote - progress not perfection which is such a healthy mindset to have.... It can take up to a year to really see progress with pole fitness. It’s not instant results and lots of people get frustrated by that. . Patience - practice and consistency are all the secrets to becoming good at pole. . I tell my beginners not to expect to achieve every single thing in class. To focus on what you CAN do and don’t get caught up on what you couldn’t do. Focus on yourself and where your at not the person beside you - they are not validation for you being good enough, you need to allow yourself to try and be patient with yourself. Praise yourself for the small wins. 💁‍♀️ The best thing I’ve learned from my students has been - not to take myself too serious. Thanks guys 😃🙏 Each and every one of them inspire me in a different way. . Note 👇 Training is the only way to become good at any sport. 💖 #feelinginspired  #polesport  #thepolegaragegalway  #poleadvise  #polefitgirls  #gratitude  #Friday  #practicenotperfection  #polefitness  #rachealpalmer  #galwayfitness  #galwayireland 
Welcome our newest Planet team members!
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They will be watching to ensure you put your weights back, and santa will be notified if you do not comply 👀
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#naughtylist
Welcome our newest Planet team members! - They will be watching to ensure you put your weights back, and santa will be notified if you do not comply 👀 - #naughtylist 
What's your excuse?
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John in today for his workout on his 85th birthday. Yes 85 and still in training with us twice a week. .
Anybody who trains at same time as John immediately gets inspired. If he can do it, so can I.
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John has been with us for over two years and he has built up his strength, his balance and his fitness over the years. .
If you don't feel like training today just think of John and then ask yourself "what will you be doing on your 85th birthday? " .
We can all feel inspired by John and stop making any small excuse to not train today. Get in today and get training. Age is only a number

#irishfitfam #galwayfitness #galway #salthill #knocknacarra #dfcfitness #healthylifestyle #healthyliving #healthyfood #fitness #health #motivation #fitnessmotivation #fitspo #fitspiration #inspiration #noexcuses
What's your excuse? . . John in today for his workout on his 85th birthday. Yes 85 and still in training with us twice a week. . Anybody who trains at same time as John immediately gets inspired. If he can do it, so can I. . John has been with us for over two years and he has built up his strength, his balance and his fitness over the years. . If you don't feel like training today just think of John and then ask yourself "what will you be doing on your 85th birthday? " . We can all feel inspired by John and stop making any small excuse to not train today. Get in today and get training. Age is only a number #irishfitfam  #galwayfitness  #galway  #salthill  #knocknacarra  #dfcfitness  #healthylifestyle  #healthyliving  #healthyfood  #fitness  #health  #motivation  #fitnessmotivation  #fitspo  #fitspiration  #inspiration  #noexcuses 
#Repost of the day
She is one of Warrior Labs athlete.
She is also 1st Elite PRO World Champion in Bodyfitness.
Unbeatable, with 8 wins in a row.
www.prohormones.ie
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#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #ireland🍀 #fitness #takingcareofmybody #amino
#Repost  of the day She is one of Warrior Labs athlete. She is also 1st Elite PRO World Champion in Bodyfitness. Unbeatable, with 8 wins in a row. www.prohormones.ie • • • • . . . #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #ireland 🍀 #fitness  #takingcareofmybody  #amino 
Christmas holiday times!! Cupping massages are available throughout the Christmas holidays every Sunday 11am to 6pm in Studio 102 hair salon in the Eyre Square Shopping centre🎁🎄🎁❤
Don't forget, vouchers are also available for loved ones and can be used during the Christmas season 😊😊😍 #galway #galwayfitfam #dublinfitfam #ireland #irish #massage #instamassage #holistic #wellness #happiness #dublinfitfam #galwayfitness #positivity #love #irishfitness #irishfitfam #relaxation #christmas #love #family #friends #gift #vouchers #holidays #craic #presents
Christmas holiday times!! Cupping massages are available throughout the Christmas holidays every Sunday 11am to 6pm in Studio 102 hair salon in the Eyre Square Shopping centre🎁🎄🎁❤ Don't forget, vouchers are also available for loved ones and can be used during the Christmas season 😊😊😍 #galway  #galwayfitfam  #dublinfitfam  #ireland  #irish  #massage  #instamassage  #holistic  #wellness  #happiness  #dublinfitfam  #galwayfitness  #positivity  #love  #irishfitness  #irishfitfam  #relaxation  #christmas  #love  #family  #friends  #gift  #vouchers  #holidays  #craic  #presents 
We're getting into the Christmas spirit in the gym. 
With all of that extra food that will be consumed over the holidays, now is the time to get ahead of yourself

#Fitness35
We're getting into the Christmas spirit in the gym. With all of that extra food that will be consumed over the holidays, now is the time to get ahead of yourself #Fitness35 
Training Superman to side Superman in this combo. Don’t mind the dodgy active split at the start 🤦‍♀️ it’s really hard 💁‍♀️
Put this fun combo together today with the 👉 super bum buster Superman variation that’s going around. 
That’s a lot of super in one sentence 🤣
#thepolegaragegalway #pdsuperman #pdsidesuperman #polefitness #polesport #poleworkout #polefitgirls #galwayfitness #galwayireland #gymgirls #fitmom #fitwifelife
Would you like to make a friend or family member as happy as @robertovasquemirandez here?
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Well luckily you can! By giving the gift of health this christmas!
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Gift vouchers for any type of membership are available from reception! 🎄🎄🎄🎄🎄💪💪
Would you like to make a friend or family member as happy as @robertovasquemirandez here? - Well luckily you can! By giving the gift of health this christmas! - Gift vouchers for any type of membership are available from reception! 🎄🎄🎄🎄🎄💪💪
Finished my session with 20 sec hard 40 sec recovery on the @assaultairbike air bike for 20 minutes. 
Nice 200 calories 
#irishfitfam #galwayfitness #fitness #training #gymlife #healthylifestyle #healthyliving #healthyfood #cardio #assaultairbike #assaultbike #weightloss #fatloss #calories #weight
The strongest of them all. 💪
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Register and get 5% off your order
Orders over 99€ get free delivery and some extra stuff!
.
www.prohormones.ie
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#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness  #natural #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #irishfitfam #titan
The strongest of them all. 💪 . Register and get 5% off your order Orders over 99€ get free delivery and some extra stuff! . www.prohormones.ie • • • • • #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #natural  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #irishfitfam  #titan 
The importance of protein, of course there is more to it than only these simple steps.
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www.prohormones.ie
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#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness #aminoacids #pct #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #protein
The importance of protein, of course there is more to it than only these simple steps. . www.prohormones.ie . . . • • • • • • • • • . . . #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #aminoacids  #pct  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #protein 
He’s done it 💪🏻
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Congrats @mairtinogmc not a bother to ya ✔️
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Massive achievement for Máirtín and his son Sean..
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Enjoy the rest and see ya soon
He’s done it 💪🏻 ®️ Congrats @mairtinogmc not a bother to ya ✔️ ®️ Massive achievement for Máirtín and his son Sean.. ®️ Enjoy the rest and see ya soon
They’ve done it 💪🏻💪🏻⠀
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Huge congrats to Máirtín and his son Sean who have reached base camp, massive achievement by both men.⠀
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And by the looks of it they could go a little further 😋😂⠀
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Enjoy the recuperation and we look forward to having you back and hearing all the stories of the travels 💪🏻🤸‍♀️🧗🏻‍♂️⠀
#docfitness #health #fitness #fitfam #irishfitfam #fit #workout #cardio #gym #train #training #personaltrainer #strong #strength #hypertrophy #scienceisstronger #coach #movement #technique #prowler #galwayfitness #everest #power #thetoughestclimb
They’ve done it 💪🏻💪🏻⠀ *⠀ Huge congrats to Máirtín and his son Sean who have reached base camp, massive achievement by both men.⠀ *⠀ And by the looks of it they could go a little further 😋😂⠀ *⠀ Enjoy the recuperation and we look forward to having you back and hearing all the stories of the travels 💪🏻🤸‍♀️🧗🏻‍♂️⠀ #docfitness  #health  #fitness  #fitfam  #irishfitfam  #fit  #workout  #cardio  #gym  #train  #training  #personaltrainer  #strong  #strength  #hypertrophy  #scienceisstronger  #coach  #movement  #technique  #prowler  #galwayfitness  #everest  #power  #thetoughestclimb 
Early start this morning with the Sport Scholarship students from @gmit.su

#KingfisherRenmore
Early start this morning with the Sport Scholarship students from @gmit.su #KingfisherRenmore 
Pretty pose - #pdskater 
Pole Basic 2 learning lots of new stuff. 😍
Evening classes —
Inversions 4
Pole Conditioning 
Inversions 3
Book any class for your level on the app - The Pole Garage Galway.
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#polefitness #polesport #poledance #poleclass #polebeginner #polestudio #poleworkout #polemoves #galwayfitness #galwaypoledancer #galwaycity #thepolegaragegalway
Looking for an ab circuit that works your upper and lower abs, as well as your obliques?
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Try 3 sets:
-20 x russian plate twists
-10 x TRX jackknife
-10 x ab rollouts
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Feel the burn 🔥🔥🔥
Looking for an ab circuit that works your upper and lower abs, as well as your obliques? - Try 3 sets: -20 x russian plate twists -10 x TRX jackknife -10 x ab rollouts - Feel the burn 🔥🔥🔥
#Repost of the day
Second time on our page becauae he is a lean beast!
All thanks to his hard work and #teamwarriorlabs⚔️ products!!
Try them now!
The featured product is Amino Essence from Warrior Labs - well established supplement manufacturer around the world. 
www.prohormones.ie
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#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #ireland🍀 #fitness #takingcareofmybody #amino
#Repost  of the day Second time on our page becauae he is a lean beast! All thanks to his hard work and #teamwarriorlabs ⚔️ products!! Try them now! The featured product is Amino Essence from Warrior Labs - well established supplement manufacturer around the world. www.prohormones.ie • • • • . . . #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #ireland 🍀 #fitness  #takingcareofmybody  #amino 
😲 😲 16LBS Down😲 😲⠀
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A massive well done to one of our wonderful ladies Gerrie on achieving a current fat loss of 16lbs, not alone is it impressive alone, but Gerrie has been able to do this along with juggling a busy work family and social life too.⠀
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People can often find when progress slows or stops for a little while that it can often feel like you've made no progress at all. This happened Gerrie shortly before she received her cert, and when she did look back and saw how far she had come it was a nice little refresher and boost to get her going again. And since then has dropped a further few lbs. 🙂Not only Gerrie, but we all lose sight of how far we have come and progressed in short periods of time. It's often nice to look back and realize how far you've really come and Gerrie has gone a long way in a short space of time 😊⠀
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Gerrie is a lady with a never say die attitude and always brings her A-game to each and every session she attends, while juggling the busy life outside of the gym you could see her popping in at many different times slots to ensure that she still makes every session she can. Gerrie no matter what be it 6 am or 8 pm, will always be in great spirits and bring a buzz along with her to every session and will always be there if you are ever in need of a helping hand and cannot do enough for you.🏋️⠀
*⠀
A huge congrats Gerrie and even more to come, be sure to send your words of congrats to this wonderful lady. 😃⠀
#docfitness #health #fitness #results #resultsbasedtraining #personaltrainer #personalcoaching #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #strength #results #weightloss #progress
😲 😲 16LBS Down😲 😲⠀ *⠀ A massive well done to one of our wonderful ladies Gerrie on achieving a current fat loss of 16lbs, not alone is it impressive alone, but Gerrie has been able to do this along with juggling a busy work family and social life too.⠀ *⠀ People can often find when progress slows or stops for a little while that it can often feel like you've made no progress at all. This happened Gerrie shortly before she received her cert, and when she did look back and saw how far she had come it was a nice little refresher and boost to get her going again. And since then has dropped a further few lbs. 🙂Not only Gerrie, but we all lose sight of how far we have come and progressed in short periods of time. It's often nice to look back and realize how far you've really come and Gerrie has gone a long way in a short space of time 😊⠀ *⠀ Gerrie is a lady with a never say die attitude and always brings her A-game to each and every session she attends, while juggling the busy life outside of the gym you could see her popping in at many different times slots to ensure that she still makes every session she can. Gerrie no matter what be it 6 am or 8 pm, will always be in great spirits and bring a buzz along with her to every session and will always be there if you are ever in need of a helping hand and cannot do enough for you.🏋️⠀ *⠀ A huge congrats Gerrie and even more to come, be sure to send your words of congrats to this wonderful lady. 😃⠀ #docfitness  #health  #fitness  #results  #resultsbasedtraining  #personaltrainer  #personalcoaching  #movement  #fatloss  #training  #workout  #gym  #transformation  #galwayfitness  #fitfam  #irishfitfam  #strength  #results  #weightloss  #progress 
Do you want to show your friend what they're missing out on? Get in touch with us today to arrange to bring a friend on a FREE trial! #Fitness35
Do you want to show your friend what they're missing out on? Get in touch with us today to arrange to bring a friend on a FREE trial! #Fitness35 
So recently as I belted out a little bit of Elton John (not afraid to admit that, Tiny Dancer is a classic) someone decided to tell me "you can't sing". It wasn't your regular friendly "Jesus lad, my ears..." or "the windows gonna shatter soon" kinda comment ... It was a little bitchy, and I kinda laughed at the time, thinking it was a joke.. No this person was serious ... Now I'm fully aware I can't sing for shit, like even a teeny tiny bit.. But I fucking love music, and I get great enjoyment out of singing, and carpool karaoke.. My response to this person? Bit of a laugh followed by "Yeah I know.. and I don't give a fuck" and kept singing.

FUCK NEGATIVE OPINIONS!

I didn't ask this person for their two cents.. I didn't ask should I apply for The Voice or Ireland's Got Talent.. Nope... He just decided to give his two cents.. and I gave it back.. with change.. Why is it people always have an opinion? 
I fucking hate the lad or lady that says ''Ara sure you wouldn't be able for that'' or ''Ah now... where would be going, going at that craic?" I mean how can anyone tell you what you can or can't do? 
Admittedly a few weeks ago if someone had told me i couldn't lose 50pounds I probably would have resigned myself to them being right, and got into a vicious cycle of tubs of Ben and Jerrys and Doritos and getting fatter.. I wasn't overly mentally strong, I was very easily hurt in many ways, and for some reason people's opinions used to hit me.. (Rant continues in comments)
So recently as I belted out a little bit of Elton John (not afraid to admit that, Tiny Dancer is a classic) someone decided to tell me "you can't sing". It wasn't your regular friendly "Jesus lad, my ears..." or "the windows gonna shatter soon" kinda comment ... It was a little bitchy, and I kinda laughed at the time, thinking it was a joke.. No this person was serious ... Now I'm fully aware I can't sing for shit, like even a teeny tiny bit.. But I fucking love music, and I get great enjoyment out of singing, and carpool karaoke.. My response to this person? Bit of a laugh followed by "Yeah I know.. and I don't give a fuck" and kept singing. FUCK NEGATIVE OPINIONS! I didn't ask this person for their two cents.. I didn't ask should I apply for The Voice or Ireland's Got Talent.. Nope... He just decided to give his two cents.. and I gave it back.. with change.. Why is it people always have an opinion? I fucking hate the lad or lady that says ''Ara sure you wouldn't be able for that'' or ''Ah now... where would be going, going at that craic?" I mean how can anyone tell you what you can or can't do? Admittedly a few weeks ago if someone had told me i couldn't lose 50pounds I probably would have resigned myself to them being right, and got into a vicious cycle of tubs of Ben and Jerrys and Doritos and getting fatter.. I wasn't overly mentally strong, I was very easily hurt in many ways, and for some reason people's opinions used to hit me.. (Rant continues in comments)
You only get one shot at life.⠀
*⠀
Don't spend your days waiting for things to work out for you.⠀
*⠀
Take the first steps today, don't wait until tomorrow to do something you can do today.⠀
*⠀
Use what you have got at your disposal and make the most of it.⠀
#docfitness #health #fitness #doctorsoffitness #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #mondaymotivation #motivation #action #progress #fitnessgoals #lessthinkingmoredoing #legacy #justdoit
You only get one shot at life.⠀ *⠀ Don't spend your days waiting for things to work out for you.⠀ *⠀ Take the first steps today, don't wait until tomorrow to do something you can do today.⠀ *⠀ Use what you have got at your disposal and make the most of it.⠀ #docfitness  #health  #fitness  #doctorsoffitness  #movement  #fatloss  #training  #workout  #gym  #transformation  #galwayfitness  #fitfam  #irishfitfam  #mondaymotivation  #motivation  #action  #progress  #fitnessgoals  #lessthinkingmoredoing  #legacy  #justdoit 
👑 Consistency is King 👑
One of the major differences this time round is consistency, I'm able to stick to it for a relatively good period of time and not want to push that big red fuck it button. 
What is it this time round that's made it easier or more realistic that I can stick to it and keep going?  I love food, always have, love cooking, love eating, love trying new foods. 
All this lends to liking a varied mix of foods, which is something I've been able to incorporate into my time with Paul, because he's never, not even once, told me "don't eat that" he's just asked me to be more conscious in food choices,  and he did something else such blew my mind. 
He questioned me as to why I'd eat a full share size dairy milk, or a full pizza, what was it I was getting in the full thing that I want getting from have 3 or 6 squares, or two slices? It sounds so simple but I remember just sitting there and going "woah, he's right", in some sort of amazement as if he'd just told me the meaning of life or something?!This is something I've taken forward,  it's flexible I can have that bit of chocolate if I want and I enjoy it, I can have some "bad foods" provided it fits into my daily or weekly goals. I've ditched the good vs bad mentality and am just thinking consciously about what I lob in my gob. 
That little bit of flexibility has opened up an avenue to have a mini release of sorts, and meant that the requirement of highly calorific cheat days aren't needed and it eliminates the chances of that fuck it button being smashed every Friday night. 
For two months I've been able to go from day to day,  aggressively hit my calorie deficit, eat the way I want and have something highly palatable if I want it and if my plans permits. Being able to have a steady constant plan going week by week, even if its tiny tiny positive changes, those same changes if your consistent make a hell of an impact. To be honest, that consistency has been the bedrock to the change so far, and I don't see it changing anytime soon.. The compound effect of bettering yourself 1% everyday, the tiniest calorie deficit on a consistent period is still a damn good step forward!
See you soon 90kg Steve 👋
👑 Consistency is King 👑 One of the major differences this time round is consistency, I'm able to stick to it for a relatively good period of time and not want to push that big red fuck it button. What is it this time round that's made it easier or more realistic that I can stick to it and keep going?  I love food, always have, love cooking, love eating, love trying new foods. All this lends to liking a varied mix of foods, which is something I've been able to incorporate into my time with Paul, because he's never, not even once, told me "don't eat that" he's just asked me to be more conscious in food choices,  and he did something else such blew my mind. He questioned me as to why I'd eat a full share size dairy milk, or a full pizza, what was it I was getting in the full thing that I want getting from have 3 or 6 squares, or two slices? It sounds so simple but I remember just sitting there and going "woah, he's right", in some sort of amazement as if he'd just told me the meaning of life or something?!This is something I've taken forward,  it's flexible I can have that bit of chocolate if I want and I enjoy it, I can have some "bad foods" provided it fits into my daily or weekly goals. I've ditched the good vs bad mentality and am just thinking consciously about what I lob in my gob. That little bit of flexibility has opened up an avenue to have a mini release of sorts, and meant that the requirement of highly calorific cheat days aren't needed and it eliminates the chances of that fuck it button being smashed every Friday night. For two months I've been able to go from day to day,  aggressively hit my calorie deficit, eat the way I want and have something highly palatable if I want it and if my plans permits. Being able to have a steady constant plan going week by week, even if its tiny tiny positive changes, those same changes if your consistent make a hell of an impact. To be honest, that consistency has been the bedrock to the change so far, and I don't see it changing anytime soon.. The compound effect of bettering yourself 1% everyday, the tiniest calorie deficit on a consistent period is still a damn good step forward! See you soon 90kg Steve 👋
A picture of me battling my inner monologue on whether I should buy a deceptively overpriced burger or just eat at home and save money.
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Guess which one I chose😂🍔
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📷 @dannyclancy_
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#galwayfitfam #irishfitfam #mayofitfam #galwayfitness #galwaycity #powerliftingireland #teenbodybuilding #fitfam #ukfitfam #fashion? #foodislove #burgers
Mass gains that you won't believe were possible.
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Register and get 5% off your order
Orders over 99€ get free delivery and some extra stuff!
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www.prohormones.ie
• • • • •
#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness  #natural #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #irishfitfam #prohormones
Mass gains that you won't believe were possible. . Register and get 5% off your order Orders over 99€ get free delivery and some extra stuff! . www.prohormones.ie • • • • • #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #natural  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #irishfitfam  #prohormones 
When you're buying clothes nine times out of ten you will try them on first. 
Everyone who joins our gym should do a free trial first to test out our equipment. You can book today by simply sending our page a message!

#Fitness35
When you're buying clothes nine times out of ten you will try them on first. Everyone who joins our gym should do a free trial first to test out our equipment. You can book today by simply sending our page a message! #Fitness35 
Pop in and learn about this relaxing massage and all the positive side effects which you or a loved one can benefit from 😊

#galwayireland #galway #galwayfitfam #dublinfitfam #ireland #irish #massage #instamassage #holistic #wellness #happiness #craic #gaeilge #westofireland #galwayfitness #positivity #love #cupping #cuppingtherapy #bodywork #relaxation #selfcare #vouchers #christmas #giftvouchers
Happy Birthday to my student Pam! 
This lady knows the classes she likes and has been pole dancing for a year and half. 
It was good to see you at flexibility class this evening. I hope you enjoyed your Chinese food after. 🥂👏
Birthday wishes from us all @the_pole_garage_ireland 
#happybirthday #polefitness #polesport #galwaypoledancer #polestudio #poleclass #strength&flexibility #thepolegragegalway #galwayfitness #galwaycity #findyourpolestyle
Horizontal Power Output Progressions...
®️
The Broad Jump is a brilliant horizontal power exercise to incorporate into your training without taking up much time..So here are three levels of progression with it...
®️
Non Counter Movement Broad Jump
®️
Broad jump with Counter Movement
®️
Broad Jump with Pre Tension
Horizontal Power Output Progressions... ®️ The Broad Jump is a brilliant horizontal power exercise to incorporate into your training without taking up much time..So here are three levels of progression with it... ®️ Non Counter Movement Broad Jump ®️ Broad jump with Counter Movement ®️ Broad Jump with Pre Tension
Own who you are 👌
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This quote has been sitting with me the last while... It speaks for itself. .
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I’ve had a girl tell me once, I would love to do pole dancing but I don’t want people to think I’m a slut...
At that point I walked away 💁‍♀️
#exoticism #feelsexy #ownwhoyouare👑 #poledance #polesport #slutshamed #godblessyoubabygirl #thepolegaragegalway #galwayfitness #galwaycity #rachealpalmer
Guys great opportunity to find out how to recovery prepare the body for the next hard work out
Flexibility
Strengthing
#Pilates #sportsscience 
#rehab #purehealth #purehealth #crossfitgirls #athletics #galwayfitness #fitnessmotivation #fitness #fitforlife #
Waitress: "Hi would you like to order?"
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Me: "Yes hit me with that thousand calorie surplus fam"
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📷@ryanfitmed
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#foodporn #waffle #pancakes #dessert #fitness? #fitness #bodybuildingmotivation #cheatday #calories #irishfitfam #mayofitfam #galwayfitness #galwayfitfam #powerliftingireland #teenbodybuilding #cheatmeal
Food preparation it's all about the diet a bad diet is killing your training 
Prepared food for training hard learn to cook 
#gchs #galwayfitness #galwaygaahurlingteam
We are taking over lads!!
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Register and get 5% off your order
Order over 99€ and get free delivery and some extra stuff!
.
www.prohormones.ie
• • • • •
#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness  #natural #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #irishfitfam #prohormones #bestsupplements
We are taking over lads!! . Register and get 5% off your order Order over 99€ and get free delivery and some extra stuff! . www.prohormones.ie • • • • • #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #natural  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #irishfitfam  #prohormones  #bestsupplements 
Incredible gains in 4 weeks, guaranteed.
.
Register and get 5% off your order
Orders over 99€ get free delivery and some extra stuff!
.
www.prohormones.ie
• • • • •
#bodybuildingireland #gymlifestyle #gymtraining #fitlife #strength #muscles #faith #consistency #galwayfitfam #corkfitfam #fitfamcork #dublinfitfam #sligofitfam #fitfam #waterfordfitfam #wexfordfitfam #tipperaryfitfam #ribbf #nabbaireland #corkfitness  #natural #corkfitness #dublinfitness #galwayfitness #waterfordfitness #sligofitness #irishfitfam #prohormones #spartan
Incredible gains in 4 weeks, guaranteed. . Register and get 5% off your order Orders over 99€ get free delivery and some extra stuff! . www.prohormones.ie • • • • • #bodybuildingireland  #gymlifestyle  #gymtraining  #fitlife  #strength  #muscles  #faith  #consistency  #galwayfitfam  #corkfitfam  #fitfamcork  #dublinfitfam  #sligofitfam  #fitfam  #waterfordfitfam  #wexfordfitfam  #tipperaryfitfam  #ribbf  #nabbaireland  #corkfitness  #natural  #corkfitness  #dublinfitness  #galwayfitness  #waterfordfitness  #sligofitness  #irishfitfam  #prohormones  #spartan 
Great Gift Idea 🎁 Gift vouchers available 🎄 What a great way to show a loved one you care 🎁🎁PM for details or pop into the salon, open every Sunday for cupping massage 🎄🎁🎄❤❤ #gift #giftideas #giftvoucher #voucher #christmas #love #family #friends #thankyou #health #sunday #cuppingmassage #galway #galwayfitfam #irishfitness #irishfitfam #relaxation #humour #ireland #irish #galwayfitness #positivity #love #irishfitness #irishfitfam #relaxation #happiness #dublinfitfam #ireland
Great Gift Idea 🎁 Gift vouchers available 🎄 What a great way to show a loved one you care 🎁🎁PM for details or pop into the salon, open every Sunday for cupping massage 🎄🎁🎄❤❤ #gift  #giftideas  #giftvoucher  #voucher  #christmas  #love  #family  #friends  #thankyou  #health  #sunday  #cuppingmassage  #galway  #galwayfitfam  #irishfitness  #irishfitfam  #relaxation  #humour  #ireland  #irish  #galwayfitness  #positivity  #love  #irishfitness  #irishfitfam  #relaxation  #happiness  #dublinfitfam  #ireland 
Dear girls n boys, some of you know that I @selenegmoon got a voucher for a pole basic course that I don't need. I would like to ask all of you to think of someone that is deserving of this voucher , that is having a hard time or out of one and nominate that person in the comments.
I will raffle all the names and do a live maybe in the studio @the_pole_garage_ireland to find the winner. Please help me 😊
Like, share/tag and comment, why you nominate this person. Or why you should win this voucher..
#raffle #beginnerpolefitness #voucher #thepolegaragegalway #galwaypoledancer #galwaycity #galwayfitness #beginnerclasses #polefitness #polesport
Dear girls n boys, some of you know that I @selenegmoon got a voucher for a pole basic course that I don't need. I would like to ask all of you to think of someone that is deserving of this voucher , that is having a hard time or out of one and nominate that person in the comments. I will raffle all the names and do a live maybe in the studio @the_pole_garage_ireland to find the winner. Please help me 😊 Like, share/tag and comment, why you nominate this person. Or why you should win this voucher.. #raffle  #beginnerpolefitness  #voucher  #thepolegaragegalway  #galwaypoledancer  #galwaycity  #galwayfitness  #beginnerclasses  #polefitness  #polesport 
That look you give when you spot a can of zero cal monster on sale..
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📷@dannyclancy_
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#gym #gymmemes #irishfitfam #mayofitfam #galwayfitfam #irishfitness #fitnessmeme #monsterultra #monsterenergy #workout #photography #portrait #galwayfitness #dublinfitfam
Appointments available 🤗 Every Sunday 11am to 6pm in Studio 102 hair salon in the Eyre Square Shopping centre ❤❤❤ Cupping Massage is a deep tissue massage using plastic cups and a vacuum pump. Deeply soothing and pain relieving ☺

#galwayireland #galway #galwayfitfam #dublinfitfam #ireland #irish #massage #instamassage #holistic #wellness #happiness #dublinfitfam #galwayfitness #positivity #love #irishfitness #irishfitfam #relaxation #cuppingmassage #health #sunday #cuppingmassage #galway #happiness
Appointments available 🤗 Every Sunday 11am to 6pm in Studio 102 hair salon in the Eyre Square Shopping centre ❤❤❤ Cupping Massage is a deep tissue massage using plastic cups and a vacuum pump. Deeply soothing and pain relieving ☺ #galwayireland  #galway  #galwayfitfam  #dublinfitfam  #ireland  #irish  #massage  #instamassage  #holistic  #wellness  #happiness  #dublinfitfam  #galwayfitness  #positivity  #love  #irishfitness  #irishfitfam  #relaxation  #cuppingmassage  #health  #sunday  #cuppingmassage  #galway  #happiness 
With the Christmas countdown well and truly underway, we're after restocking our supply of vouchers.

Get someone you love something special this year.

#Fitness35
With the Christmas countdown well and truly underway, we're after restocking our supply of vouchers. Get someone you love something special this year. #Fitness35 
Wow I have been really busy with our annual show, training and running classes as normal. 
I’ve had no time to update instagram. 
Would you like to see some photos and videos from the show? 😃Classes tonight - 
Pole Therapy - 7.30pm
Spin pole - 8.30pm
#thepolegaragegalway #polefitness #polesport #poleart #poledance #polestudio #galwayfitness #galwaycity #galwaypoledancer #poletraining #poleclass #climbingpoles #poleperformancegalway #pgafterdark
Started training extremely hard lately tired but happy enough 
Watching diet 
Injury wise good 
Should be back fit in around 6 weeks 
Down to 71,kg now tightest since injury
#fitnessmotivation #fitness #fitforlife #kingfisherrenmore #galwayfitness #athletics #girlswholift #crossfitgirls #spartan #spartanrace #instragram #galwayatheltics
The guys finishing up tonight’s Core and Stretch class.

Putting in the hard work every week 💪

#plank #pushups #pilates #matwork #flexibility #galwayfitness #salthillpilates #dfcfitnessandsporttherapy
| HOW TO SIT COMFORTABLY |
🧘"Find a comfortable seat". You have probably heard this in yoga class. We sit at the start and/or end of yoga practice, during meditation and pranayama (breath work) and often for extended periods if it's a gentle class, with exercises based from sitting.
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🤷 however there may be reasons why sitting cross-legged is inaccessible to you such as tightness in the hips, lower back or knee pain.
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We should aim to sit comfortably, but with integrity. Spine long, not slouching not leaning forward (think shoulders over hips).
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✔️Remember props are your friends.
💡 make use of blocks, bolsters, blankets and the wall
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Here are some suggestions on how to sit comfortably🧘 👉
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1 & 2. Sukhasana / easy pose.
 Sitting cross legged. Try sitting on a block or blocks to support the lower back.
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3. Vajrasana / thunderbolt pose
Kneeling sitting on heels
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4. Dandasana / staff pose.
Sitting legs extended. Try sitting on a blanket with your back against the wall.
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5. Virasana / hero pose.
Knees together, tops of feet to mat a little apart. Try sitting higher, sit bones on block + blanket.
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6. Siddhasana / accomplished pose.
One ankle in front of the other at the midline of the body. I am sitting on a block here.
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7. Baddha konasana / bound angle pose.
Soles of feet together, knees apart, softening towards floor. Support knees with blocks or folded blankets.
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8. Balasana / child's pose.
If all else fails you may be more comfortable folding forward, forehead resting on floor. Bolster/blankets between sit bones and heels.
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9. Ardha padmasana / half lotus
A nice variation of lotus if you're not ready for the full posture. remember to practice on both sides.
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🙌 Hands can rest palms up or down on your lap, or in a MUDRA (hand gesture) such as Anjali (palms together), dhyana (palms up right on top of left), Ghana (palms up, index + thumb touch).
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⚠️As always of any of these postures illicit pain, talk to your yoga teacher and try something else.
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All my love,
Trish ❤️
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#namasteireland
#yogatips #gentleyoga #yogagalway
| HOW TO SIT COMFORTABLY | 🧘"Find a comfortable seat". You have probably heard this in yoga class. We sit at the start and/or end of yoga practice, during meditation and pranayama (breath work) and often for extended periods if it's a gentle class, with exercises based from sitting. . 🤷 however there may be reasons why sitting cross-legged is inaccessible to you such as tightness in the hips, lower back or knee pain. . We should aim to sit comfortably, but with integrity. Spine long, not slouching not leaning forward (think shoulders over hips). . ✔️Remember props are your friends. 💡 make use of blocks, bolsters, blankets and the wall . Here are some suggestions on how to sit comfortably🧘 👉 . 1 & 2. Sukhasana / easy pose. Sitting cross legged. Try sitting on a block or blocks to support the lower back. . 3. Vajrasana / thunderbolt pose Kneeling sitting on heels . 4. Dandasana / staff pose. Sitting legs extended. Try sitting on a blanket with your back against the wall. . 5. Virasana / hero pose. Knees together, tops of feet to mat a little apart. Try sitting higher, sit bones on block + blanket. . 6. Siddhasana / accomplished pose. One ankle in front of the other at the midline of the body. I am sitting on a block here. . 7. Baddha konasana / bound angle pose. Soles of feet together, knees apart, softening towards floor. Support knees with blocks or folded blankets. . 8. Balasana / child's pose. If all else fails you may be more comfortable folding forward, forehead resting on floor. Bolster/blankets between sit bones and heels. . 9. Ardha padmasana / half lotus A nice variation of lotus if you're not ready for the full posture. remember to practice on both sides. . 🙌 Hands can rest palms up or down on your lap, or in a MUDRA (hand gesture) such as Anjali (palms together), dhyana (palms up right on top of left), Ghana (palms up, index + thumb touch). . ⚠️As always of any of these postures illicit pain, talk to your yoga teacher and try something else. . All my love, Trish ❤️ . . #namasteireland  #yogatips  #gentleyoga  #yogagalway 
😲 😲 10LBS Down😲 😲⠀
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A massive well done to our wonderful Team Transformation Member Esther, who over the last couple of months has dropped a whopping 10lbs.⠀
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Everyone that walks in the door at Doc Fitness is completely different and each and every member is working towards their own personal goals, but with Esther for someone who hadn't a huge amount of weight to lose, the effort and dedication shown to achieve her success cannot go without notice.⠀
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Not alone has Esther shed off some body fat, her strength levels have gone through the roof and it's amazing to see her challenge herself day in and out to be better and stronger each day. Esther is a lady who doesn't back away from a challenge and the bigger the challenge the better 😎⠀
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And not alone a challenge in the gym, but a challenge outside the gym is no problem for her either as she is working on a mini project for the members here in the gym over the coming weeks so keep your eyes peeled for what it is 😉⠀
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A lady who exudes positivity and encouragement in her sessions, and not afraid to throw out a bit of slagging when needed 😂 😂⠀
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And not to be forgotten is that she has inspired many more to follow her path of success, and one of those being her husband Owen who has made huge progress over the last while too.⠀
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A huge well done Esther and plenty more to come. Make sure to congratulate her on her ongoing success 😊⠀
#docfitness #health #fitness #results #resultsbasedtraining #personaltrainer #personalcoaching #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #strength #results #weightloss #progress
😲 😲 10LBS Down😲 😲⠀ *⠀ A massive well done to our wonderful Team Transformation Member Esther, who over the last couple of months has dropped a whopping 10lbs.⠀ *⠀ Everyone that walks in the door at Doc Fitness is completely different and each and every member is working towards their own personal goals, but with Esther for someone who hadn't a huge amount of weight to lose, the effort and dedication shown to achieve her success cannot go without notice.⠀ *⠀ Not alone has Esther shed off some body fat, her strength levels have gone through the roof and it's amazing to see her challenge herself day in and out to be better and stronger each day. Esther is a lady who doesn't back away from a challenge and the bigger the challenge the better 😎⠀ *⠀ And not alone a challenge in the gym, but a challenge outside the gym is no problem for her either as she is working on a mini project for the members here in the gym over the coming weeks so keep your eyes peeled for what it is 😉⠀ *⠀ A lady who exudes positivity and encouragement in her sessions, and not afraid to throw out a bit of slagging when needed 😂 😂⠀ *⠀ And not to be forgotten is that she has inspired many more to follow her path of success, and one of those being her husband Owen who has made huge progress over the last while too.⠀ *⠀ A huge well done Esther and plenty more to come. Make sure to congratulate her on her ongoing success 😊⠀ #docfitness  #health  #fitness  #results  #resultsbasedtraining  #personaltrainer  #personalcoaching  #movement  #fatloss  #training  #workout  #gym  #transformation  #galwayfitness  #fitfam  #irishfitfam  #strength  #results  #weightloss  #progress 
Do this then do it some more 😋
Do this then do it some more 😋
When I started this journey a couple of months ago, I had it in my head that I want to lose 55kgs, which in itself sounds like a lot; I mean I know girls that weigh 60 to 70 kilos so I'm pretty much losing a good portion of a human being, but as I've gone on I've realised that it's not all about losing that magical 55/60kgs that both @pauldermodypt and I have set out for me. 
Im thinking about the next kilo rather than aiming for a 50 I'm aiming for maybe 1 kilo to 2 kilos, and the compound effect of this is I'm not putting myself in a position where I can meet majorly disappointed by unrealistic targets. 
As much as I'd love to just lose 50kgs at the snap of my fingers it's just not healthy (or possible) to lose 50 kgs in a month like that. Previously on my failed fitness journeys I've aimed to do a certain something, drop weight/ lose fat, and unbeknownst to me it wasn't something that was feasible or realistic, and when it didn't happen I ended up getting disappointed and rebounding a certain amount, which just wasn't healthy. 
This time round I'd like to think that by working with Paul that my mind set has changed completely it's like a full 180 change to how I was thinking about losing weight and I'm aware of where I want to go but I'm also very aware of how I want to get there. 
The importance of that 1kg isn't something that can be overlooked, I keep telling myself I don't have 50kgs to lose I've that next 1kg, and it keeps me focused.
On my weekly weigh ins I always tell Paul I don't expect to drop massive, I just want to be consistent and keep going in the right direction. On a similar note I take no great joy out of dropping weight at the moment, if for example like the last few weeks I've gone from one side of 130kgs to the other. I wanted to get to 130kg but once I weighed in and hit 129something *boom* onto the next one and I'm immediately thinking about being 128kg or 127kg the next week. Im just not in a position where I can sit and over think each little week, whilst they all add up, they're not the victory I want.. Double digits on a scale on the other hand may well be and I'm gonna get there!
When I started this journey a couple of months ago, I had it in my head that I want to lose 55kgs, which in itself sounds like a lot; I mean I know girls that weigh 60 to 70 kilos so I'm pretty much losing a good portion of a human being, but as I've gone on I've realised that it's not all about losing that magical 55/60kgs that both @pauldermodypt and I have set out for me. Im thinking about the next kilo rather than aiming for a 50 I'm aiming for maybe 1 kilo to 2 kilos, and the compound effect of this is I'm not putting myself in a position where I can meet majorly disappointed by unrealistic targets. As much as I'd love to just lose 50kgs at the snap of my fingers it's just not healthy (or possible) to lose 50 kgs in a month like that. Previously on my failed fitness journeys I've aimed to do a certain something, drop weight/ lose fat, and unbeknownst to me it wasn't something that was feasible or realistic, and when it didn't happen I ended up getting disappointed and rebounding a certain amount, which just wasn't healthy. This time round I'd like to think that by working with Paul that my mind set has changed completely it's like a full 180 change to how I was thinking about losing weight and I'm aware of where I want to go but I'm also very aware of how I want to get there. The importance of that 1kg isn't something that can be overlooked, I keep telling myself I don't have 50kgs to lose I've that next 1kg, and it keeps me focused. On my weekly weigh ins I always tell Paul I don't expect to drop massive, I just want to be consistent and keep going in the right direction. On a similar note I take no great joy out of dropping weight at the moment, if for example like the last few weeks I've gone from one side of 130kgs to the other. I wanted to get to 130kg but once I weighed in and hit 129something *boom* onto the next one and I'm immediately thinking about being 128kg or 127kg the next week. Im just not in a position where I can sit and over think each little week, whilst they all add up, they're not the victory I want.. Double digits on a scale on the other hand may well be and I'm gonna get there!
12 Hill rep repeats well done to everyone in readyleddyfitness ,
Great turn out everybody welcome #fitforlife
Love it nearly had Abdul tonight too fast 
#kingfisherrenmore #mychallenge
#galwaygaahurlingteam #galwayfitness #fitness #motivation #stjames #spartan #caslegartrack #gchs
Why not try something new!! Capoeira classes in Salthill every Wednesday night, 8-9pm, Árus Bóthar na Trá. BEGINNERS ALWAYS WELCOME 🤸‍♀️🤸‍♂️
#capoeira #galway #galwaygirl #galwayguy #galwayfitness #galwaysports #capoeiragalway #salthill #salthillfitness #funingalway
Another cracker of a mobility stretch for Tight Hips 💪🏻⠀
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Like most mobility/stretch movements, this can be done any time; not just for 'before workouts' 😉⠀⠀
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If it is before a workout, this could be done for 1-3 rounds working around 15-20seconds either side. Simply pop it in amongst your normal routine before a full or lower body style workout.⠀⠀
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Or, if you wanted to do these as a stand-alone mobility/stretch style session at home to work on your hip mobility, you can do a couple more rounds amongst whatever other stretches you're doing. i.e: instead of 1-3 rounds, aim for 3-5 💪🏻⠀⠀
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If you find this helpful, do give it a share or tag a friend that might benefit from it too 🙂⠀
#docfitness #health #fitness #results #resultsbasedtraining #personaltrainer #personalcoaching #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #strength #stretch #hipflexor #hips #yoga #stretching
Another cracker of a mobility stretch for Tight Hips 💪🏻⠀ *⠀⠀ Like most mobility/stretch movements, this can be done any time; not just for 'before workouts' 😉⠀⠀ *⠀⠀ If it is before a workout, this could be done for 1-3 rounds working around 15-20seconds either side. Simply pop it in amongst your normal routine before a full or lower body style workout.⠀⠀ *⠀⠀ Or, if you wanted to do these as a stand-alone mobility/stretch style session at home to work on your hip mobility, you can do a couple more rounds amongst whatever other stretches you're doing. i.e: instead of 1-3 rounds, aim for 3-5 💪🏻⠀⠀ *⠀⠀ If you find this helpful, do give it a share or tag a friend that might benefit from it too 🙂⠀ #docfitness  #health  #fitness  #results  #resultsbasedtraining  #personaltrainer  #personalcoaching  #movement  #fatloss  #training  #workout  #gym  #transformation  #galwayfitness  #fitfam  #irishfitfam  #strength  #stretch  #hipflexor  #hips  #yoga  #stretching 
New gym open for all athletic players
Sorts science approach to training 
Athletes
Teams 
Teens  looking for sports science way of training will be running recovery class on Friday for all clubs teaching proper recovery 
#fitness
#fitnessmotivation #galwayfitness #galwayatheltics #galwaygaahurlingteam #galway 
#girlswholift #spartan