For a lot of us the Summer months are a common time to gain a little unwanted body fat. But a recurring error is trying to undo this “damage” as quickly as possible. Usually this is done by drastically cutting calories, restricting certain foods and exercising far more than normal. In most cases all of the above are not sustainable. A drastic decrease in calories can cause many issues such as lack of energy, decrease in mood, decreased training performance, reduced recovery to name a few. Restricting certain foods can create a poor relationship with food and in some cases can lead to binge eating. Training much more often than normal is unsustainable and we want to train as little as possible (within reason) while progressing because it’s much easier to then add more activity when progress stalls. If you are currently tracking your calorie intake my advice would be to start a little below maintenance rather than deep in a deficit. If you’re not tracking calories don’t deny yourself certain foods. Instead aim to improve your nutrition choices week by week. Implement such strategies as preparing more food at home, make sure you do a full shop, if you find you overeat certain foods don’t have them in your house, bulk up your meals with plenty of vegetables and increase water intake. In relation to training increase your activity slightly, don’t go from zero gym sessions to five. Start small and build your way up. Be patient, be consistent, enjoy your food, enjoy your training, this is a lifestyle change, it’s not a race. Tag someone that needs to hear this! Eric.

DO YOU WANT TO BE AN INDEPENDENT PERSONAL TRAINER? We are delighted to announce we now have spaces open for our EM Personal Trainers Academy. Are you looking to become a Personal Trainer and build your own client base? Who is this suitable for? - Firstly, you must have already qualified as a Personal Trainer. - This opportunity is suitable for an experienced Personal Trainer looking to build a client base and become independent. - This is also suitable for a beginner looking for a stepping stone into the industry as well as guidance to ensure success. - A full time or part time commitment are both suitable. A taste of what you will receive: - A space to train your very own clients - Bi weekly face to face meetings with Eric and continuous support - Guidance in relation to building your brand - Guidance in relation to setting up as a Personal Training - Essential tools such as questionnaires, nutrition plan set up, training plans and much more. If you’re a successful applicant you will begin immediately to work as a paid Personal Trainer. Over the past number of years one of my passions has been to develop Personal Trainers and help them become successful in the industry. I am delighted to continue to do so and looking forward to helping others. If you believe this is suitable to you please send us a DM and/or send your CV to info@emfitnessnutrition.com Please share with anyone you think may be interested. Thank you.

We constantly preach sustainability, how this is a lifestyle change, not a quick fix, no one size fits all, you can enjoy life & achieve your goals physically & mentally & most importantly we educate clients & provide them with the tools needed to achieve long term success. Have a read of Gavin’s journey, so far. Well done Gav, very proud of what you have achieved 🙌 “12 months down. 12 months since my wife ever so subtlety said I should speak to Eric. Why would I do that? Thank god I did. Forget about the 15kg (love throwing that in there) it’s the lessons I have learned. I have done it all in 12 months, brand new baby, Christmas, birthdays, parties, weddings, holidays, nights out and some tough times mentally. The tough times are what made me realise how Eric is different. It’s not a phase it’s a lifestyle change. No fads, no crash dieting, no restrictions. I am accountable, I am disciplined and I found the journey thoroughly enjoyable. At my latest check in the discussion on my body fat percentage getting to a level I would have never dreamed of came up. Holy sh*t. I am excited for the next 12 months. After after pics they are the ones! (Bursting into Eric’s office to get my top off) Trust. The. Process. Eric is the man. 1 regret....I didn’t do this when I was 25, now that I feel 25!”

Happy 60th Birthday Ger Des!!! Getting fitter & stronger with age 💪💪💪 Still one of our favourite clients even though we can’t hear the music with all his heaving breathing & grunting! An absolute pleasure to have in our gym ❤️

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Great work from CT Personal Training & his client Eoghan. An excellent 16 weeks of work dropping from 95kg to 70.20kg in preparation for a holiday 👏👏👏 Chris currently has a few Personal Training slots available, don’t wait get in contact today & start your journey.

Congratulations to our man Fintan O’ Leary on winning the Interfirm 4 x 200 metre relay with CIT Athletics. Fintan also trained two of his teammates Craig & Zach Harrington throughout the last year. Well done to everyone who participated 👏

Fantastic work once again from Jugsy Talks & his client Nathan. “Starting this 10 week programme was the best decision I made and especially having a PT like Pearse. As I’m vegetarian Pearse figured out a great meal plan for me and programme to gain muscle. He kept me motivated and helped me every step of the way, I could not ask for a better trainer. I’m delighted with my results and this has now become a lifestyle for me.” Pearse has only a couple of Personal Training slots left, don’t wait, drop him as message today as spaces will be gone soon!

Absolutely incredible progress physically & mentally, we’re all so proud of Karen and a massive well done to our man Jugsy Talks who has guided her so well during this journey 👏 Have a read, it’s long but worth it, especially if you’re looking to change your life 🙌 “The difference between these 2 pictures has made me so happy. A lot of people will look and see the difference in my size. What I see is the difference in my mind! In 11 months, my life has completely turned around and I couldn’t be happier. For a long time, I lost focus on what is important family, friends, eating right, exercise, doing what excites and brings out the best in you. After seeing the picture on the left last year, I knew I had to change something, I had zero motivation and was on a downward spiral of negativity and self-destruction. I constantly battled with myself about how I was living that one day I said enough was enough. I started to open up to family and friends, about how I was feeling and the thoughts I was thinking. It wasn’t an easy thing to do because I always felt like I was burden, that everyone has their own problems, they didn’t need to be hearing about mine. But the support I got was nothing but amazing and it really helped me to stop believing all the negative thoughts and self-doubt. The next step for me was to tackle the weight. Exercise has helped me lose over 5 stone(70lbs), so far, and that’s been incredible, I feel so comfortable in my own skin, but it has also helped build my confidence, given me a sense self-worth, believe in myself, helped me think more clearly and has also made me like who I am. Changing the way you think can be difficult especially if you believe EVERY negative thought that comes into your head but changing one thing you do daily can make a huge difference. Exercise and keeping active is what worked for me and it really has been a great both mentally and physically. Mental health is different for everyone, but for anyone struggling or going through what I did, the only advice I can give you is start talking, start getting active, even if you’re nervous, scared or embarrassed. Set goals, don’t compare yourself to others or to what’s on social media, take back control, accept and give yourself compliments, change your mindset, believe in yourself, push yourself out of your comfort zone. The first step is the hardest, but it will be worth it. I’m so happy looking at these pictures side by side, I can see the life back in my face. My confidence is growing every day and cannot wait to see what the rest of this year has instore. There are a lot of people who helped me get to where I am, and I can’t thank you all enough for not giving up on me.”

Client Testimonial with Ryan Scully. This was written by a 13 year old on behalf of three children training with Ryan specifically for Martial Arts, have a read 🙌 “Best coach ever!! Ryan is so devoted to our training, fighting & weight training. Coming up to a big competition we had recently, he put so much effort into coaching us over & above what was expected. He was 💯% invested. Three times a week for an hour and a half, he helped us a crazy amount. He is very knowledgeable about martial arts & studied up for our specific requirements. He had so much interest in what our aims were. On the day of the competition, he texted us advice all day. It was excellent. He knew exactly what we wanted. Ryan is very funny and kind. Thank you very much Ryan.” Interested in training for Martial Arts? Ryan specialises in this area, get in touch & start today 🙌

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VEGAN RECIPE 🙌 Enjoy & feedback as always greatly appreciated! Tag us on your story! More recipes available at www.emfitnessnutrition.com For anyone looking to start Personal Training in August please get in contact now to avoid disappointment, spaces are constantly filling & well done to everyone putting in the work! Starter Package from only €200 6 weeks x 2 sessions per week Free Nutrition Included Continuous Check Ins, Support & Guidance.

The results keep coming with Chris, great work again from him & his client & more results coming soon 🙌 If you would like to get started or reserve a space for August/September with Chris get in contact with him today. Don’t wait as he only has a few spaces left!

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A massive well done to Chris & his client. Chris has only been at EM Fitness and Nutrition a short period of time but has had a major impact. Feedback is always fantastic & Chris has already helped a lot of people progress in their Health & Fitness journey. Here is what this client had to say: “A massive thank you to Chris! 6 weeks ago I was a complete gym novice that was terrified of the gym! I now feel much more confident about working out and I’m delighted with the results both physically & mentally! Chris is great for pitching each session at the clients level! Achievable but certainly not easy 😂 I would HIGHLY recommend Chris to anyone in the Cork area!” Be sure to give Chris a DM, he would be delighted to answer any questions you have & why not get started on your own journey with Chris today. Now is always the best time to start.