New class alert! We've an introductory FREE trial Pilates class taking place in our lovely studio tomorrow, Thursday the 22nd of Feb from 1:45 pm until 2:30pm! Spaces are very limited, first come first served! To book your slot, call into RECEPTION and pop your name down to secure your place and we'll see you on the mat tomorrow 😉 #Pilates #NewClass #Fitness #Fit4Less

Good morning! @thefitfay here sharing one of my favourite snacks / meals on the go: Yogurt Granola Pots. Super simple, healthy and nutritionally balanced 😉 You'll need: • 250g 0% Fat Greek Yogurt mixed in with one scoop of Protein Powder • one serving of Granola, I have 60g of homemade Walnut Granola. Recipe coming later on the week • one serving of berries, 80g bluebs this time around The macros for this are 544 kCal 57g Protein 44g Carbohydrates 16g Fat and 5g Fibre The protein content will help your body maintain, build and grow lean tissue. It'll also keep you fuller for longer. The complex carbs from the granola are an excellent slow release energy source, keeping blood sugar levels on an even keel and making sure your energy will be steady throughout the day. The simple carbs in the blueberries will supply immediate energy without an insulin spike thanks to the low content sugar found in berries, the powerful antioxidants and fibre content. YUM! No such thing as a bad berrry 🍓🍓 The healthy fats from walnuts and coconut oil in the granola will keep your brain, heart, hormones and digestive system healthy and happy. Not to mention pairing protein, carbs and fats is the definition of a perfectly balanced meal from a macronutrient standpoint. Rocket fuel if you wish 😉 And the possibilities are literally endless based on the choice of fruit, protein powder flavour and choice of nuts for the granola! Lots and lots more #HealthyEating #Nutrition and #Food posts coming your way 😁 Be sure to let us know if you have any particular requests, we're always happy to help here in #Fit4Less #Cork

Feel like you've missed the 'New Year, New Me' bandwagon?? Fear not as we here at Fit4less Cork have the answer. Come try us out for a day, completely free! Give one of our top notch classes a go or get a sweat on in our fully equipt gym! Apply at the link here: http://www.f4l.com/cork/guest-pass Or call us on 021-2063247 to avail of your first day FREE! 💚💪

**LOST CAR KEYS** We’ve come across a set of lost car keys here in Fit4less Cork! If they are yours or you know anyone missing their keys, tag them below & get them to DM us! #ReturnTheKeys #Lost&Found #CorkCity #LostKeys

Fresh week to smash your goals and brand new toys from us to all out members to assist you in your fitness journey 😉 say hello to our newest addition, the Squat Safety Bar 💪 #Squat #SafetyBar #GymToys #newaddition #Fit4Less #CorkFitFam

FOR THE DAY THAT'S IN IT😍 Hey folks, @hailsjenn_525_pt here with a delicious Protein Pancake recipe 😉 🍇🍇BlueBerry Protein Pancakes🍇🍇 INGREDIENTS 3/4 scoop Whey Protein of choice 1/4 cup blueberries 1/3 cup oats 1 tbsp light or unsweetened almond milk 4 egg whites DIRECTIONS Mix all ingredients together in a bowl.Spray a medium-sized skillet with nonstick spray, then place on medium heat.Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.When each side is golden brown, the pancake is ready to be served. Enjoy! 😇 NUTRITION FACTS Amount per serving Calories 280 Total Fat3 g Total Carbs27 g #PancakeTuesday #Drool #TreatYourself Protein37 g

We are looking for an electrician here at Fit4less Cork! Please DM us for more information if you would be interested 👨‍🔧👩‍🔧 Team Fit4less

❤️❤️Valentines Competition with amazing prize worth €850❤️❤️ ✅ Win 3 months free membership ✅ Plus... Gym Programs ✅ Plus... 2 Personal Training Sessions *FOR YOU AND A FRIEND* So get commenting and tagging... 4 Winners in total This is not just the run of the mill boring giveaway competition. This is truly a life-changing prize and the best part is you get to share it with a friend or loved one! 😍💪 This prize is worth €850 and all you need to do to enter is comment or tag a friend in the comments section of this post. The winner will be announced on 14th Feb and will be contacted via messenger. Good luck 🤩 Team Fit4less Cork

*Workout of the day* - Brought to you by the Corminator💪 Circuit 1 12 - TRX Rows 30 sec - plank on swiss ball 6 - 24" Box Jumps 10 - Deadlifts (Rest 2 mins repeat X 3) Circuit 2 6 Each side - Single Leg Box Squat 12 - TRX Jump Squats 12 - Bent over Rows 12 - Leg Raises (Rest 2 mins repeat X 3) Circuit 3 12 - Thrusters 12 - Med Ball Slams 12 - Press ups 30 sec - Climbers (Rest 2 mins repeat X 3)

Very excited to have @avonprotein joining us tomorrow evening from 6-8:30PM!! There will be free samples of all their delicious protein milks for all our lovely members 🤤😍 #GetYourGains #PerfectPostWorkout 👀🥛💚

Great day yesterday for our first aid training with Safetysquad.ie 😁💪

**ATTENTION MEMBERS** Unfortunately due to essential works on Douglas street our water line has been disconnected. We have been told it will be back in action at 5PM. Apologies for any inconvenience caused.