One week to go

So the in-laws are over from the UK and we head to the local bar for some Sunday roast, he buys me a creamy Guinness and I’m thinking here we go but feck it, had to send it back he wasn’t too impressed. No beer since early September and a decent block of training behind me,…

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Super women and getting it done !

Just back from taking part in the Athlone 3/4 Marathon. Great preperation for the real deal in Dublin at the end of the month.   I have always been a man to have porridge and the full breakfast before a long run like this, but changed it this time on the advice of my coach in…

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The skinny rules

 Ok probably not the best headline to use but it got your attention eh.  I have listed below some guidelines that are really helpful at keeping your bodyfat down and helping maintain muscle mass. You see there is no point in being skinny with no muscle,  as people like that look like shit and possible…

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Actions speak louder than words

Perhaps the biggest thing to making any change to your lifestyle is taking the action to get there! Actions speak louder than words right? Where exactly do you want to be in terms of weight loss or completing some event What is your end result you want to achieve? How badly do you want it? If your still making excuses to why you can’t do it your not ready! Simple task to do today Write down your goal…… Be specific to what it is and what it will make you feel like to achieve it! I’ve just planned out my running program  until October 5th when the Athlone 3/4 marathon is on. After this race I”ll be tapering down for the Dublin marathon. I have been slack myself with my training, no point preaching to ye guys and then doing jack shit myself. The motivation to get organised this morning came from reading a post from my mate and boxfit member Sean Donnelly who is training for an  adventure race this month. This guy has kicked ass with his training program, out most days of the week ( but not Thursdays as that’s date night !!! important to keep the women happy… I usually learn the hard way ) and doing quality training with the spare time has available Sean is rising money from this event,  you can donate here if possible http://www.idonate.ie/fundraiser/29954_sean-donnelly-s-fundraising-page-for-bumbleance.html I’ll be back tomorrow with breaking down some barriers we all have them ….. and an update for the boxfit classes in August Click here to subscribe to my mailing list

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Bums like steel

Yes that’s right we got stuck into some old school work on our glutes at the sessions this week and the sound effects were unreal……   ….bit like one of those late night movies Anto does watch !!!!   Using resistance bands we went through a range of squat and hip drills and ask anyone that…

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What we can learn from the Germans

Had a couple of jars watching the World Cup final down in Leitrm on Sunday night with some good lads. The crack was good but  had to get in a good session with the Bushy park crew last night to get me back on track and sweet the crap out of me.   We could  learn…

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3 Nutrition Tricks that Target Your Trouble Spots

I have taken this article from Bruce Kahrin, Training & Nutrition expert.   3 Nutrition Tricks that Target Your Trouble Spots by Bruce and Janet Krahn Trouble Spot Training & Nutrition Experts Trouble Spot Nutrition Trick #1: Cycle Your Calories (STOP eating the SAME amount of calories every day) It’s no secret that in order…

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7 day challenge in 5 days !!

In the past I have done 7 day challenges with the crew eliminating all the crap from their diet. I would start on Sunday and be going great until Thursday or Friday but by Saturday I would be back to square one.   Although my diet would be decent I love my coffee, don’t drink enough…

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Invest in yourself

I received this email  yesterday after I sent out the ‘Lead and they will follow’ email. ********************* Hi, I’m interested in starting the box fit classes. I’m 33, I’ve no muscle and I’m very very unfit (long time smoker) and don’t know if I’d be able for it. Is there a beginners class I could…

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Lead and they will follow

Back in work mode this morning, took yesterday off to spend some time with the family down in Leitrim, Flat out all weekend, On Saturday after the Dawn run I travelled to Galway for a seminar with Andy McKenzie on core strength training. He worked on drills that people really need to be doing with our…

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