What an amazingly epic year with you all in Hansfield ! I cannot 🇹🇭🇦🇳🇰 🇾🇴🇺 enough for all your support, laughs, positive vibes and energy you brought into the Hansfield hall week in week out through 2016. Just WOW!!! 💖 Have an absolutely smashing Christmas and a New Year! I am gonna miss 🇾🇴🇺all and I can't wait to see you and create more unforgettable memories in 2017! 😘🎅🎄🎆

CAN I PLEASE HAVE 🇨🇴🇳🇫🇮🇷🇲🇦🇹🇮🇴🇳 of every single one of you who's planning to attend class tomorrow @8pm in Hansfield Educate Together National School as I need to know numbers before 4pm tomorrow!?? Thank you! Xxx

New month new challenge. I am bringing your favourite SQUAT CHALLENGE back! Today DAY 5 and awesome 🌟🌟🌟70🌟🌟🌟 But do you know WHY DO WE SQUAT???! What makes squats such a fantastic exercise? 1. Builds Muscle in Your Entire Body Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. So squats can actually help you improve both your upper and lower body strength. 2. Functional Exercise Makes Real-Life Activities Easier Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment.Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too. 3. Burn More Fat One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before. 4. Maintain Mobility and Balance Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone 5. Prevent Injuries Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above. 6. Boost Your Sports Performance -- Jump Higher and Run Faster Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program. 7. Tone Your Backside, Abs and Entire Body Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease. 8. Help with Waste Removal Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and m

Bokwa Fitness is here to stay!!! 😉 Have you found your "safe place" yet??!

Another amazingly touching time in Maynooth Educate Together National School with a special needs classes of Butterflies and Caterpillars this time.. 😍😍😍 What an absolute honor to bounce with those fantastic kids, their teachers and assistants.. What an amazing job they all did on our little Bokwa bounce routine 👏👏👏👍 Now, ready to smash it out in Dunboyne Gaa club this evening with my crew of fab ladies before I head off for my summer break in the sunny Prague. 🔆🔅🔆

!!!🇦🇹🇹🇪🇳🇹🇮🇴🇳!!! There are only 2 classes left with me before we break for summer!!! 😱 😱😱 1. Tonight in Hansfield Educate Together National School @8pm AND 2. Monday in Dunboyne Gaa club @7pm. After that, I'll see you in mid August! 😉 I need to know who's IN! Can you please let me know ASAP!?! Thanks a lot. Xxx

Bokwa miniBEAT Ireland last wend.. What a fun day!!💖💙💚