WM Fitness
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George's Street
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from WM Fitness, Stadium, arena & sports venue, Georges Street, Dublin.
Molly doing some Goblet Squats, as Part of her Strength Block on her Program 4x6 .๐ช๐
Molly has just been weight training a few weeks and already she is making great progress in her strength and technique!๐๐๐
A 30kg Goblet Squat is not much heavier than an empty barbell squat(20kg). Before you have a go at a barbell front/Back squat try master the goblet squat then you progress on to the barbell and your squatting Tekkerz will have improved๐โ๐ .
Morning off getting stuck into
. Looking forward to a heavy squat session later in . BIG fan so far ill be Squat master one day ๐๐
Some super Foods๐ช try adding one of the above to your meal plans this week ๐
Buckwheat is a great alternative to rice! Give it a try๐ช
Do your feet cause pain after a long day in work or a hard training session ?? .
Try rolling your plantar fasica(bottom of the foot) before and after training, especially on 'Leg days', before deadlifting or just a long running session. Use a Lacrosse ball or any ball you can find! .
Spend Roughly 60secs on each foot concentrating on the trigger points untill they start to free up! This can also improve ankle mobility so give it a try ๐ช๐
Working on my Squat๐ช๐ 5x3 100kg Banded Squats, Going to start working with bands a lot more to improve speed and power on lifts ,Bands are effective because they make the weight get proportionally heavier throughout the range of motion. In other words, the band pulls the weight toward the floor ๐bands help you learn how to accelerate and increase explosiveness.๐ฅ๐ช
Final Bench Press 110kg, This is a pause Rep Pb for me so fairly happy with this lift๐๐ช
So after my First Powerlifting competition I got 2nd Place in the Junior Catagory in my weight class ๐๐๐ Happy enough with how my lifts went, looking forward to competing again and making improvements๐ช๐ช
Last heavy day on deadlifts untill the comp๐ช Block pulls 200kg for a single off 3 inch blocks I think ๐ stickyy at the top as usual๐ Animal Barbell is by far my favourite gym๐๐ช Feeling good looking forward to the comp now to see what numbers I will hit on the day !!
Well done to my client Izabela on smashing her goal of a bodyweight pull up๐๐ชGreat progress made in the last few weeks strength has increased making a pull up look easy now๐ช๐ชKeep up the good work๐
So I have just enterd my first Powerlifting competition in the I.D.F.P.A which will be held in Ardee Co. Louth in 3 weeks!!๐๐๐ I will be competing in the under 67.5kg category. looking forward to really testing myself in the 3 Big lifts Bench, Squat and Deadlift ๐ช
One down one to go ๐ด๐ด๐ด๐
๐ช if you like a spin class you need to try one on a Realryder bike in Flyefit beats a standard spin anyday ๐๐
An Inspiration for anyone in any sport!! Hard work, dedication and the right mind set Anything is possible ๐ช Hopefully the New World Champion ๐๐
Progress Photo of my Client Brian after just 4 Weeks of Training ๐ช Dropping 4kgs just before his holiday ๐ Really put the Effort into his Training and the results speak for themselves ๐
If you're on Instagram give the page a follow ๐
Testing out the bands and new lifters at the end of my leg Session ๐๐160kg Band assisted Squats for 2๐ช
Something a little different yesterday Awesome Walls!๐VERY FUN and a challenge testing grip and upper body strength๐ช
For anyone looking to tidy up their diet here is a few Tips from T-nation.๐ช๐๐ฅ๐๐๐
The Simple Diet for Athletes You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.
Proper technique is the foundation of the Chinese weightlifting system. In fact, Chinese researchers Hu Xianhao and Wang Xingze analyzed the key factors behind the success of national level lifters and found that a high success rate in attempts is one of the critical factors. So when coaching yourself or your lifters under the Chinese approach, it is important to remember the five words of Chinese weightlifting philosophy. With these 5 words on your wall, you can remind yourself or those you coach about what is needed to make a perfect lift and ensure a high success rate. Available domestically and internationally,now in the Ma Strength store:
http://www.chineseweightlifting.com/equipment/posters/five-words/
Real core strength is not made in 5 minutes after your sessions doing as many crunches or sit ups as you can! Your core is a huge part in your big compound lifts squats, deadlifts and Olympic lifts so it's important to keep it strong or your lifts may suffer....Focus on Ab wheel roll outs or planks weighted or just body weight and really focus on bracing the core and reducing spinal flexion ๐ช๐ช
Flyefit have been doing a 22 second plank for Equality ! To raise awareness and vote yes!! Join in its great fun and for a good cause ๐ I nominate jason boggan , diarmuid o Donoghue get to planking lads!!๐ฌ๐๐๐ช
2 simple steps to eating healthy๐๐ช
1โ
Do the Food shopping after you eat. This will suppress the craving for chocolate a crisps and other foods you know you don't need
2โ
try prepare your food in advance 1 or two days before.....this will cut out the quick fixes during the day if you are in a rush or are to hungry to cook a proper meal!
Healthy Snack idea โ
2 bananasโ
Peanut butterโ
Dark Chocolate 80-90% Coco โ
Fairly simple to make and they are very tasty!!
Step 1.
Cut up a banana or two into slices.
Step 2.
Put some peanut butter in between two slices of banana(it can get messy)
Step 3.
Use a tooth pick to hold the bananas with peanut butter in place and cover them with the melted chocolate ๐
Step 4.
Leave them in a fridge or frezzer untill they harden๐ Then enjoy๐ช๐
If i can do it you can โ
๐
And The Competition Winner is .......
๐๐๐Katie Lynch๐๐๐
Congratulations Katie๐๐๐Pm me with details!!
Thanks to everyone who entered and shared the page ๐ช
Look out for more competitions in the coming weeks ๐
Finally๐๐Poster done and printed Ready to go up in the gym ๐ช๐ช
***Winner Announced later today*****
***COMPETITION TIME ***
WIN A BOX OF COOKIES AND CREAM QUEST BARS!
To Enter
๐Like the Page
๐Share the competition post
๐tag 3 friends in the comments below
Winner will be picked next Friday, good luck! ๐ช
*******LAST DAY TO ENTER*******
Winner Announced tomorrow
***COMPETITION TIME ***
WIN A BOX OF COOKIES AND CREAM QUEST BARS!
To Enter
๐Like the Page
๐Share the competition post
๐tag 3 friends in the comments below
Winner will be picked next Friday, good luck! ๐ช
Great readโ Far too Many Nutritional Myths that people believe, That actually have no research or scientific proof๐Espically The ''fats are bad'' !!
20 Mainstream Nutrition Myths (Debunked by Science) Mainstream nutrition is full of all sorts of nonsense. Here are 20 nutrition myths that have been debunked by science and plain common sense.
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