From David, Kate, Robbie & Oisin ~ Happy New Year & all the best for 2018 💪🏻

💥Meet our 'Ninjas of the Year' as Voted by our Members for 2017 💥 These two play huge roles in Doc Fitness without really realising it. Pushing Team Members on when the tough days come. Putting a smile across everyone's face when you might have had a stressful few days. That's what it's all about at the end of the day, making huge progress in terms of health, fitness and mindset while having some Craic along the way 😊 Austin Mc Inerney is second in from the right and Ailish Sarah Flaherty is on the left - Our Ninjas of the Year for 2017 💪 I know we've said it a lot already Guys, but well done again if you're reading this 😊

You can't pour from an empty cup...

From David, Kate, Robbie & Oisin we hope you have a Great Christmas 💚 If you're a follower of the page & seeing this ~ thank you for having a look at our posts, videos and articles the past few months, we hope we've helped you out in some shape or form 😊 Now go have a lovely day 🎅🏻

A special day went down yesterday for our Annual Christmas Workout with all the funds raised over the last couple of weeks going towards Jingle Bells For Jonah💪⠀ In total we raised €585 which is around the same as 2 weeks Night Nurse Care for Jonah 😊 This would not have happened without the massive help from Leona Donlon so a massive shout out to Leona who's in the second picture with her trainer keeping an eye on her 😊⠀ To anyone who came along to the workout yesterday (and all the other ones on Saturday's!) and helped us raise over the last few weeks - THANK YOU, every little DOES help 💚⠀

DOC FITNESS €100 GIFT CARD VOUCHERS People have mixed views when it comes to Gift Cards for presents in terms of Health & Fitness - are you telling the person they 'need' to go the gym or is it just a thoughtful gift you'll know they like 🤔😂 We've thankfully never heard of any domestics after a family members buying one for another or friend 😂 If you're interested in getting a gift card voucher from us, message us here directly or email us at lifestyle@thedoc.ie 💪

CHRISTMAS JUMPER THEMED CHARITY WORKOUT THIS SATURDAY 🎅🏻 With DJ Jimmy Glynn belting out the Tunes, this Saturday @ 9:30am will see our final Charity Workout of 2017 with 100% of the profits raised going towards Jonah Murphy :) To see Jonah's heartbreaking Story, Leona, one of our Ladies here at Doc Fitness is the brains behind the fundraising for Jonah which you can read about here: https://www.facebook.com/jinglebellsforjonah/posts/141229193273282 If you're coming along Saturday pop a '👍🏻' below and please share this with family & friends, we want to finish out 2017 with a bang and no better way to do it than with a Live DJ & all for a great cause 💪🏻

How to Gain Weight over Christmas 🤔 This video was created on the back of surveyed responses earlier this week from my weekly emails on; 1: What your biggest downfalls are over the Christmas Weeks and 2: Do you feel guilty then thereafter? So hopefully there are some takeaways in here for you 😉 Any friends that need to hear this be sure to tag them here :)

EASY CALORIE SAVER SERIES #2 😊 Here's the second of our 'Calorie Saving' swaps you can pop into play with foods without all that much of a taste difference, YES, some ideas you may say isn’t worth while but everything needs to be taken into context. 50 calories roughly may not seem like a lot in a one off case, But if you are someone who enjoys 3/4 lattes or cappuccinos or a glass of milk here and there in the run of the day they all add up especially if you are of slighter build saving 200 calories in a day could be a huge difference. As said with the first post of the series, a few tiny tweaks here and there can make all the difference especially over these next few weeks in the build-up to Christmas 😉 Robbie

Winter is here the barbells are cold ❄️❄️❄️ What better way to warm the hands than a woolly pair of socks 😂😂 Think Martin might have found a little money maker for himself keeping the gym goers hands warm in the cold months 😋😋

It's true... Those who achieve the most just get on with it, Think to yourself of a time where all you did was complain about the situation you were in, Did you really put your full focus into that task or was the complaining a cover for the lack of desire on your behalf? Then think of a time when you out did your own expectations... Was there much complaining involved? I bet you there wasn't you put your head down and got on with it. So do you still need me to tell you how to achieve? I will anyway... Put your head down work hard and things will happen for you.

Part #2 of the Myth series ~ 'Is Bread Fattening' 🤔

There is no overnight success,⠀ ⠀ Being prepared when an opportunity arises will make it look easy to be an overnight success but nobody will see all the hours that has gone into preparation,⠀ ⠀ much of the work to be successful is done in the dark,⠀ ⠀ Work towards your goal regardless of who is watching!!⠀ ⠀ #docfitness #health #fitness #doctorsoffitness #fitfam #irishfitfam #gym #galwayfitness #workout #fatloss #transformation #toned #abs #strength #movement#mondaymotivation #motivation #power

LADIES 🏋🏼‍♀️ #Repost @docfitnessgym with @repostapp ・・・ **Ladies ~ Keep your eyes peeled next week for some Key Movements on developing those firm legs and of course, a nice bum 😉🍑⠀ ⠀ I bring Coach Kate through some fundamental Movements, followed by sample exercises then diving into actual training Techniques so you can incorporate them into your training for better results 💪🏻⠀ #docfitness #health #fitness #results #resultsbasedtrained #doctorsoffitness #personaltrainer #personalcoaching #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #strength #ladieswholift #legs #toned #bum

Try it for one day, let today be the day,⠀ ⠀ And you will never look back.⠀ ⠀ #docfitness #health #fitness #doctorsoffitness #fitfam #irishfitfam #gym #galwayfitness #workout #fatloss #transformation #toned #abs #strength #movement#mondaymotivation #motivation #powerlifting #power

Don't waste an injury...⠀ ⠀ Here's Barry who hurt his knee playing hurling a couple of weeks back but instead of sitting back and waiting for it to heal he went about working around it,⠀ ⠀ He's going to use this time to work on other areas like his upper body, his core and working harder on his Nutrition, ⠀ ⠀ A knee is only 1 limb - why let the rest of your body do nothing when it's only that area affected? ⠀ ⠀ You can see Barry here working on his left leg while not stressing the right. ⠀ ⠀ No matter the injury, take it as an opportunity to work on an area that we can,⠀ ⠀ Be it strengthening other areas, having your nutrition on point to prevent weight gain/muscle loss,⠀ ⠀ Or mindset is probably the biggest of all, how can you get your mindset on point to come back a stronger, better you?⠀ ⠀ Don't waste an injury, be like Barry 💪🏻⠀ ⠀ Coach R -⠀⠀ #docfitness #health #fitness #results #resultsbasedtrained #doctorsoffitness #personaltrainer #personalcoaching #movement #fatloss...

With another bank holiday weekend drawing to a close it becomes easy for us to put things off for a day or two because we are feeling tired or sorry for ourselves,⠀ ⠀ But remember a clock doesn't do things 100 miles an hour but slow and steady & continuous take guidance from the clock,⠀ ⠀ keep making them small steps forward,⠀ ⠀ KEEP GOING, KEEP MOVING FORWARD!!⠀ ⠀ #docfitness #health #fitness #doctorsoffitness #fitfam #irishfitfam #gym #galwayfitness #workout #fatloss #transformation #toned #abs #strength #movement#mondaymotivation #motivation #power

Eating healthy but still not seeing the results you want?? ⠀ ⠀ Above are 4 common mistakes that you can often fall victim to.⠀ ⠀ TAKE THESE ON A 2000 CALORIE A DAY INTAKE:⠀ ⠀ 1. Healthy fats are not evil but if you take that a full avocado can contain a calorie total of roughly 400 calories which could be close to 1/4 of your daily intake it really restricts the rest of our day, Aiming for a thumb size of healthy fats with each meal is optimal⠀ ⠀ 2. Liquid intake can be the devil in where you fall down, your average latte/ cappuccino can easily contain 100+ calories, have 2/3 per day and it bumps up to an overall 1/4 of our daily intake without you noticing, aiming for skimmed/low fat can bring down your liquid totals ⠀ ⠀ 3. Similar to that of your liquids, sauce's can be a sneaky hindrance on your fat loss journey, a simple tablespoon of mayo is easily 100 calories and we all know its very easy get carried away with adding sauces to different meals, if you use mayo aim to use...

Surprising myself with tayshty meals gach la. 😏 Good for the body & the mind. 📚🏋🏽 Stay tuned, I'm feeling transformational & motivational... 😉🤔 #brainfood #nutrition #fitness

MINI PRIZE CAPTION COMPETITION 🐟⠀ ⠀ I've been trying to come up with a caption for this for the past few minutes and I can't 🙈⠀ ⠀ So... ⠀ ⠀ Best caption will win a bottle of Super High Quality (& Strength) Omega 3 Fish Oils from Aliment Nutrition 🐟💪🏻⠀ ⠀ Some context: It's Coach James talking to Michael while warming up for his Bench Press, during his Strength test day a few weeks back.⠀ ⠀ So get Captioning..⠀ #docfitness #health #fitness #doctorsoffitness #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #strength #caption

A question that I think most people have on their mind when it comes to the first steps towards losing body fat and toning up 🤔⠀ ⠀ Here's a quick little info-graphic to explain it ~ Coach Robbie 💪🏻 #docfitness #health #fitness #doctorsoffitness #movement #fatloss #training #workout #gym #transformation #galwayfitness #fitfam #irishfitfam #strength #scienceisstronger #mindset #nutrition #toneup #summer #fatloss

Lets go after what we want this week, Monday can be an easy excuse to put things off after a long weekend,⠀ ⠀ but take this Monday to rise up and and embrace every opportunity that comes our way throughout the week. ⠀ ⠀ You'll be surprised how much things change when you open up to change and growth throughout our week.⠀ ⠀ #docfitness #health #fitness #doctorsoffitness #fitfam #irishfitfam #gym #galwayfitness #workout #fatloss #transformation #toned #abs #strength #movement #MotivationalMonday