Just a couple of our clients transformations from last year... Still haven't started your 2018 resolutions? What are you waiting for?

Some interesting observations made so far in 2018. - GAA players are really easy to spot in a gym. They can't just lift weights; everything has to be some sort of special snowflake exercise. Everything done with a landmine or only on one leg, or supersetted with 'plyonetrics' ...what's wrong with squats and box jumps? - women work harder than men. That was also observed in 2015, 2016 and 2017 - despite that men still lose weight easier. Sorry girls. - more cardio has been done in the last 5 days in here than in the entire second half of 2017 combined - people get crazy doms after taking a week off - everybody's workout clothes are new and dont have holes in them...yet - people using chalk for the first time either use WAAAAY to much or not nearly enough - girls don't like having callouses - you can already tell which New Years resolutioners are going to last and which ones aren't.

Some advice for those starting in the gym this January. Don't do it for how it makes you feel now. If you're new to the gym you're going to feel like shit for the first week: sore, tired, angry at the bastard that made you do this (that's me btw). Instead do it so that in 3 months time you can look back at what you've accomplished and be proud of yourself. Your motivation is crazy high right now, you've made resolutions after all. If a resolution is the only reason you're doing this then you won't last a month. Find out what your 'why' is. Leave motivation for those who will give up after a month.

Christmas opening hours Friday the 22nd: close at 7pm Saturday the 23rd: 10am - 4 pm Christmas Day Stevens day: closed Wednesday the 27th: 9am-4pm Thursday the 28th: 9am-4pm Friday the 29th: 9am-4pm Saturday the 30th: 10am-4pm Sunday the 31st: closed Monday the 1st: closed Tuesday the 2nd: back to normal opening hours

If you follow this page there's a couple things that can be assumed - you have (in some way at least) an interest in fitness - you are in someway interested in improving yourself (whether that be superficial, physical or mental) - you probably haven't jumped yet. This time of year is full of empty promises about how people will start 2018 with a bang, you'll start eating healthy, start exercising, get in shape...blah blah blah. Well now it's time to jump. Don't stand on the edge staring, wondering if you should do something. Just jump! Our first round of 8 week body recomp groups in 2018 starts the first week in January. Want to be stronger? Feel better? Look better? lose fat? Stop wondering. Its time to jump!

Being afraid of being 'too bulky' because you start lifting weights is like being afraid of becoming a formula 1 driver because you take a driving lesson.

It's not too late. Yea it's December 2017...at this stage if you didn't achieve your resolutions this year you've probably just given up until January right? Wrong. It's not too late to start. Why put off until January what can be done now? Why wait another 3 weeks to start getting in the shape you promised yourself 49 weeks ago? At the very least you can start damage limitation during silly season so that when you do start in January you're not starting from an even worse position than you are now. Why wait? Just get it done.

Best of luck today to the Kaos lads involved in the IPF All Ireland Championships in Belfast. Scott Dean who's competing and looking to take a couple of national records, and Ben Harrison who's coaching the Leinster team.

Absolutely awesome weekend of lifting from the Kaos crew at the IPF November open this weekend. 7 lifters, all of whom hit all time PR's on everything and total PR's. We had a 4th place finish in the men's 83kg class, 2nd place finish in the 120kg class and a first place finish in the ladies 84kg+ class. Amazing weekend, amazing performances, exhausted coach. Thanks to everyone who sent message of encouragement, helped on the day and sent support in general.

'You think lifting weights is dangerous? Try being weak, being weak is dangerous.' - Bret Contreras

Due to us taking a team of 7 to the IPF November open this weekend the gym will be closed this Saturday.

GET A HEAD START ON GETTING IN SHAPE FOR SILLY SEASON! I'm going to break one of my own rules here...talking about Christmas before Halloween is out. But look, rules are made to be broken right? As of this week we have roughly 8 weeks of semi private group training left in Kaos before Christmas. As I'm sure you're all well aware, Christmas tends to be a time of the year where people eat and drink maybe a little bit too much. Why wait until after Christmas to shed those lbs? You don't need a new year or a resolution. You need to decide that it's happening now! Are you ready to decide yet?