Definitely not feeling the cold in 20/20/20 tonight 😅💪

Me and the little man were getting some serious cabin fever so came to the gym for so a few rounds of sparring 😊 Kids and adults Kickboxing back on tomorrow. 20/20/20 also on. Remember to book in for 20/20/20, new members always welcome.

All going well we'll be back open tomorrow.

Gym closed again tomorrow. Hopefully all will be back to normal Monday

All classes cancelled tonight. See you all next week.

What a team we have 👊

What can I say about this fighter. Put on an absolute masterclass yesterday and knocked out his opponent in the first round. Take nothing away from his opponent, he also came into the fight undefeated and came in very well prepared and looked very sharp, so deserves a lot of credit. Gytis is one of the most talented and humble fighters I've ever seen and has a huge future in the fight game so remember the name 😊 I'm so grateful for the team we have in our gym. 4 Irish title belts already and God willing a lot more to come.

By first round KO and the New IKF Super Heavyweight All Ireland Champion Gytis Ted Lisinskas

Gytis squaring off with his opponent.

Tomorrow we have Gytis Ted Lisinskas fighting for the IKF Super Heavyweight All Ireland Title in Galway. Gonna be a war but and hopefully Gytis brings the belt home.

A different kind of transformation picture. Facebook memories came up and showed me haw far the gym has come since first opening. It's been a long road and I'm so grateful to everyone to that has come through the door and the support over the past 3 years which had allowed the gym be where it is today. People making unbelievable progress and changing their bodies in Personal Training and the fitness classes and multiple kickboxing champions coming out of the gym. Thanks so much to everyone.

German Body Composition training for shoulders. GBC is one of my favourite methods of training. The combination of low reps with a heavy load and increasing reps while decreasing weight stimulates muscle growth through both myfibular and sacroplasmic hypertrophy. While the short break between exercises increases the amount of lactate produced which leads to an increase in growth hormone that reduces body fat.