Happy Monday ! Hope you guys are having a great day 🤗 💥Let's get booked in for Tuesday ! 💥💥💥Tuesdays Classes 💥💥💥 💥6.15 am H.I.I.T Circuits 💥7.00 am H.I.I.T Spin 💥6.30 pm Warrior Circuits 💥€10 drop in 💥Free for members 💥PM to book in 💪🏻

Hope you guys had a great weekend ! 💥💥Let's get booked in for Monday 💥6.30 pm RT 24 💥7.00 pm spin 💥pm to book in 💥€10 drop in 💥Free for members 🙌

Foodie Friday!! Some handy go to foods.. All great tasting and healthy but vary in macros.. These figures are based on full bag but I'd suggest half a bag serving.. ---------- Everything in moderation 👌

Hey , hope you guys are having a great day ! 🤗 💥let's get booked in for Friday 🙌 💥 💥💥💥Fridays Classes 💥💥💥 💥6.15 am Barbells & Dumbells 💥10 am Warrior Circuits 💥11 am Nifty Fifties 💥Free for members 💥€10 drop in ! 💥PM to book in !

Tbt to summer shrez and out door workouts 💪.. -------- Are you looking to get shredded for summer? Get in touch now for shredding pt packages.. -------- Loads of new fat burning put door workouts coming your way 😎..

Workout Wednesday!! dumbbell challenge! --------- Advanced 20 reps of each 10 seconds rest x5 rounds --------- Beginners 12 reps of each 20 seconds rest x3 rounds.. Clean and press Forward lunge and reverse lunge Renegade rows Burpee to squat Chest press -------- Give it a bash and tag a mate who could do this💪

Hope you guys had a great weekend ! Let's get booked in for Tuesday 🙌 💥💥💥Tuesdays Classes 💥💥💥 💥6.15 am H.I.I.T Circuits 💥6.30 pm Warrior Circuits 💥€10 euro drop in 💥Free for members 💥PM to book in 😬

Motivation Monday 💪 Happy Monday guys!!

Happy Friday guys ! 🤗❤️ Let's get booked in for the weekend ! 🙌 💥💥💥Saturdays Classes 💥💥💥 💥9.30 am RT24 Resistence & Barbell combo ! 💥💥💥💥Sunday Class 💥💥💥💥 💥10 am Surprise Sunday Session 💥Free for members 💥€10 drop in 💥PM to book in 🙌

Foodie Friday 😋.. So we as a nation love our crisps and nothing beats a tayto sambo after a night out before bed 😂.. So here's some comparisons for those healthier options or if your trying to watch those calories!! Personaly for me ufit wins hands down and especially with flavour 👌

Happy Thursday , nearly there guys 🙌 Let's get booked in for Friday 🤗 💥💥💥Fridays Classes 💥💥💥💥 💥6.15 am Barbell & Dumbells 💥10 am Warrior Circuits 💥11 am Nifty Fifties 💥€10 drop in 💥Free for members 💥Pm to book in 🙌

Workout Wednesday!! Some of my favourite hiit exercises.. Advanced 30 work 20 rest x 5 rounds Beginners 20 work 30 rest x 3 rounds Burpee box jumps Rope slams Wall balls Trx rows Trap bar squat jumps Give it a bash tag me and a friend who could do this 😉💪

The A Team,

Super spinner @suziestew kicking butt tonight ! 💪🏻💃🏻🚴🏻 #superspinner #spin #increasefitness #HIIT #sprints #activerecovery hillclimbs #160bpm

Great semiar with my mate and mobility expert @brian_movement101 last night here in the gym.. Could be looking at having Brian back to go through shoulder, spine and hip function and mobility in the next few weeks if you'd be interested drop me a mail or tag a friend. #movement #mobility #functionaltraining #function #strenght #strong #fitfam #fit

If you are the smartest person in the room, you are in the wrong room (insert Cormac's smart comment here 🙄) --------------------------------------------Great night last night at @brian_movement101 workshop. Check this guy out if you haven't already. One of my new years resolutions this year is to sort out the reoccurring hip pain which no doubt is what led to my recent back injury. The reason it is reoccurring is because I'm not getting to the root of the problem, I fix the pain temporarily continue doing what I'm doing and then sure hey I'm back again with the same problem. In recent months I've became more aware of my body, my posture and my controlled mobility or lack of should I say. Definitely picked up some helpful tips for this last nights. My main goal with training is to have the most functional body I can have to carry me from day to day and second to that for me to be able to push it, PAIN FREE for triathlon training. Sometimes you need to take a step back to...

**Competition time** The generous guys @thenutritionhubswords have given me these goodies to giveaway. To be in with a chance of winning @fulfil_nutrition box of triple chocolate duluxe bars @scitecnutrition 100% whey protein sachets,the new amnio charge sachets and @thenutritionhubswords protein shaker do they following 1️⃣ follow my page and @thenutritionhubswords 2️⃣repost this competition 3️⃣comment below and tag 3 friends 💪🏼💋 Winner announced the end of next week **Ireland only** #competition#scitecnutrition#fufill#protein#amniocharge#thenutritionhubswords#gym#healthyliving#bodybuilding#anorexiarecovery

Upper body 💪🏼💪🏼 just for you @lizcurran197 😘😂#upperbodyworkout#shoulderpump#backworkout#gains#doyouevenlift#strongnotskinny#anorexiarecovery#healthyliving#asethetics 💪🏼💋

He sacked me!! Now he’s re hired Me again to over look his training and nutrition!!! See if we can get him some more muscles !! #cousinswholifttogethergetbigtogether!

1 year training today 🙌🏼 I survived (and so did @benconnolly6 just about 😅)24lb gain and kept my body fat down. Im now a healthy weight and look 100 times healthier! I couldnt do body weight squats when i started I actually fell 😳and the difference the year has made... excited to see what the next year brings (also excuse photo quality I literally was shaking after crossfit session 🙈)💪🏼💋#newbiegains#1yeartranning#anorexiarecovery#healthyeating#strongereveryday#determined#gains#humpday#doyouevenlift#fitfamuk#asethics#bodybuildingmotivation#strongnotskinny#personaltraininggoals

How low can you go 🙌 @suziestew working that lower body in her Favourite machine , the dreaded hack squat 😂🙌 #hacksquat #train #legs #shape #tone #burnmorecalories #buildit #workforit #legday #sheslovesmereally #girlwholifts#fitfam #coachambo #ambosangels

Empty gym 😁 old school tunes , bring it on 👈😁👉

This lady has soo much energy and can you believe only had a baby six months ago wow 🙀amazing ❤️#saturdaymorningcrew #swords

Training arms here @alannahcronin , another inspirational lady . Again beautiful inside and out , another hard worker , just gets it done ! 💪🏻 #saturdaymorningcrew #swords

@lougriffin1 warming up on the TRX , have been working with Louise a while now , she is just amazing and such a hard worker always smiling ! We have become such good friends , beautiful inside and out ! ❤️#coachambo #saturdaymorningcrew

@emmajane27 working hard today , doing some damage after the xmas holidays ! 💪🏻🏋🏼‍♀️❤️ #chest #shape #tone #sculpt #burncalories #inspirationallady #girlswholift #beautyinsideandout #saturdaymorningcrew #swords

Whatever do they mean 😁