FIT 100

Open from 10am - 2:45pm this Bank Holiday Monday.

Strength & Conditioning Class at 10am 💪

Drop in gym €10
Drop in class €15

We hope you enjoy your week ahead & get some time in the sun ☀️

Struggling to break through a strength plateau? 💪

Why not try this rep scheme based off an auto-regulated, ARPE, structure to see if you can break through it and add a few kg to your bench or squat. 🏋️‍♂️

Set 1: x 10 @ 50% 1RM
Set 2: x 8 @ 75% 1RM
Set 3: x 5 @ 85% 1RM
Set 4: x 5 @ 85% 1RM
Set 5: AMRAP @ 85% 1RM

Based on your reps completed on the final set, you can then adjust your weight for the next session accordingly:
-

🛌 Recovery Post 🛌

Recovery boots are a valuable tool for athletes and the general public looking to improve performance and recover faster. 💪 Recovery boots can effectively increase blood flow in muscles and help eliminate waste products. They use air compression to force lactic acid fluid back, helping your body get rid of waste products and increasing blood flow. 🔄

The duration and frequency of wearing recovery boots may vary depending on individual needs, but typically range from 30 minutes to 1 hour. Many people find daily use beneficial. ⏱️ You can put them on immediately after a workout to aid your recovery, or make them part of your nightly routine to unwind after a long day. 🌙

📺 Watch the video on how to use them [here](https://youtu.be/VbmWt1dEeRM) and make sure to book via the app.

💪 Meet Matt O’Sullivan 💪

With a background in Sports Science and Sports Performance, Matt has extensive experience in 1:1 coaching and group HIIT classes. He has also worked in strength and conditioning for multiple teams, ranging from underage to senior adult level clubs. 🏋️‍♂️ Currently studying for the NSCA Certified Strength & Conditioning Specialist accreditation, Matt has a strong GAA background and specializes in coaching field sport athletes and teams. He also finds joy in training the general public, helping them build balanced lifestyles for sustainable results. 💪

Outside of the gym and playing club hurling in Limerick (despite being a proud Cork man), Matt enjoys hobbies like listening to music 🎶, playing chess ♟️, and having a few pints of the black stuff 🍻 on weekends with the lads to strike that perfect work/life balance.

☕ Have you checked out the recent addition in the gym? The Coffee Dock, located at the front entrance of FIT 100, offers a wide range of treats and beverages. 🍵 Whether you need a coffee or pre-workout boost before hitting the gym, or a protein shake to recover after a heavy weights session, they've got you covered! 💪

Good luck to everyone involved in the All-Ireland Semi-Final today.

The Limerick Hurlers and Footballs, Camogie, Ladies Football & underage teams have been training since our inception all those years ago.

It has been a joy to watch this Limerick Hurling team thrive in Corke Park. Good luck to the players, management and backroom team in the hours to come. Luimneach Abu!!! 🇳🇬🇳🇬🇳🇬

👋 Hi, my name is Mariam Belkouch, and I’m thrilled to be part of the FIT 100 team as the HR Manager. With a background in criminology from the University Europe of Madrid and numerous certifications in Human Resources, I have developed a well-rounded foundation for my role. 🎓💼

My career journey began in hospitality, where I achieved a managerial role at an early age. This experience led me to customer service, which ultimately introduced me to the world of HR five years ago. Since then, I’ve been committed to continuous learning and growth. 📈

This year, I completed my first Limerick half marathon, a personal milestone that filled me with pride. 🏃‍♀️🎉 I believe in listening to our bodies and the often-overlooked power of bodyweight exercises. My passion for calisthenics drives me to inspire others by showcasing the strength and benefits that come from this form of training. 💪✨

At FIT 100, our mission is to establish a welcoming environment where everyone can engage in learning, excel in their performance, and genuinely enjoy their training experience. I am dedicated to contributing to this mission by thinking outside the box to improve systems, making work more efficient, and allowing more time for what truly matters. 🏋️‍♀️💡

At FIT 100, we value honesty and efficiency, and I strive to embody these qualities in my role. I look forward to contributing to a positive and inclusive culture where everyone feels empowered to achieve their fitness goals, helping FIT 100 become an even stronger community for all, while also contributing to the growth and success of our business. 🌟🤝

Let’s make this journey together, celebrating each step along the way. 🚀🎊

💪 Introducing Shelby McAvoy 💪

🏋️‍♂️ With over a decade of experience as a personal trainer, I bring a wealth of knowledge and expertise to every client interaction. Holding a degree in kinesiology, a diploma in Health and Fitness Promotion, and currently in my fourth year of a BSc in Osteopathy studies, I am passionate about understanding the intricacies of the human body and optimizing performance. 💪

My dedication extends beyond individual training sessions; I also teach strength and conditioning classes and lead HIIT workouts, pushing participants to reach their full potential. 🏃‍♂️ My background as a sports therapist, with additional certifications in sports nutrition, allows me to provide holistic care, addressing both physical health & fitness and injury prevention. 🌟

I thoroughly enjoy working with a diverse range of clients, from rehabilitating individuals to those striving for overall health and fitness improvement. I am committed to tailoring my approach to meet the unique needs of each individual I work with. 🌱

Experience the pinnacle of personalized care at FIT 100. 🌟 We offer advanced treatments, including dry needling, deep tissue massage, mobilizations, METs, and TENS therapy, tailored to meet the unique needs of each client. 💆‍♂️ Whether you're an athlete or seeking general wellness, our dedicated team is here to support your journey to optimal health. 💪

💪 Meet Jason Brouder 💪

🏋️‍♂️ Title: Strength and Conditioning Coach

🎓 Education: Bachelor’s Degree in Health and Leisure

💼 Experience: Personal Trainer since 2013 + working with GAA teams (intercounty/Club)

📜 Certifications: Qualified in a wide range of classes

👥 Clientele: Works with a wide range of clients from athletes to individuals focused on improving physical appearance and reaching high standards in sport-specific performance and daily routines

📆 Role in FIT 100: Coaches all morning classes, works with schools, and provides personal training

💆‍♂️ Additional Skills: Qualified in massage therapy

⚽ Hobbies: Hurling, football, and soccer

🚣‍♂️💪 Boost Your Cardiovascular Endurance and Track Your Progress! 🚣‍♀️💨

Hey everyone! Looking to improve your cardiovascular fitness and track your progress like a pro? Let’s dive in! 💡

First up, let’s talk about the 4-minute rower test. It’s a fantastic way to assess your cardiovascular endurance. For males, aiming for 900 meters is a great starting point (the “beginner” or “red band”), while for females, hitting 800 meters is ideal. As you progress, aim for 1000 meters for males (“intermediate” or “orange band”) and 900 meters for females. Finally, the advanced level (“green band”) sets the bar at 1200 meters for males and 1000 meters for females. 🏅

But wait, there’s more! Heart rate recovery is another crucial metric. Measure your heart rate at the finish of your row and again 60 seconds later. For beginners, a reduction of 15-20 beats is typical (“red band”). Intermediate folks can aim for 20-30 beats (“orange band”), while advanced individuals should see a drop of 30+ beats (“green band”). 📉

What can you expect as you improve? With consistent training, you’ll notice your rowing distance increase and an increased drop in heart rate when you take your 60-second recovery measurement. It’s all about building stamina and resilience over time. 🔄

So grab that rower, set your goals, and let’s crush it together! Your cardiovascular health journey starts now! 💥

Here is your text with emojis added:

—

Find a quiet space in your home 🏡, pull out a pen 🖊️ and notebook 📓 and start journaling! Scribbling down your thoughts has many benefits, including:

- **Stress relief**: If you have a list of things building up in your mind, taking a “brain-dump” can help get all those floating thoughts out and free tension that’s been building. 🧠
- **Fire up creativity**: Everyone has an imagination, but with day-to-day stresses we can fall into a routine and lose that. Now that we have time, why not sit down and let your imagination run wild! 🎨
- **Organise your thinking**: You can use journals to either record activities you need to get done today in any order you want, or record what you did that day to store memories, or both! 📝 Writing things down on the page is one step to feeling better about your daily life. 😊

—

Hi my name is Colm Ó’Móráin.I was born in Limerick with my home place as Corbally. I went to Scoil Ide, Casteltroy College and University of Limerick. I studied architecture for 2 years and physiotherapy for 4 years both in Limerick. Shortly after finishing my studies I began working out of a local gym through my now business partner John. John was manager of Limerick Football at the time and I was a player. That gym evolved into FIT 100 as you know today. For as long as I can remember I have been exploring my own physical body, my mind and my emotions. Along the way I have explored western and eastern approaches to health, wellness, fitness. In working with our team at FIT 100 parts of my role are to help; work through challenges facing our business; guide or orientation as we grow; & work with some of our clients. I'm also not shy of the tool box or yellow gloves. I am grateful for all the work that has been done to bring us to where we are now as a team, and the work that is to come. It is my hope that FIT 100 is a place where you feel comfortable, a place where you enjoy your training and a place where you can connect with others in the gym, & connect with your body.

Míla buíochas. Sláinte.

☀️ Summer time at FIT 100. Just in case it rains! Call 085 842 4470.

🎟️ Any summer booking gets added to a raffle for a free party/5-a-side

💪📊 Track Your Gym Progress Like a Pro and Maximize Your Gains! 💥🏋️‍♂️

Hey fitness fam! Let’s talk about the power of tracking your weight and strength progress in the gym. It’s not just about lifting heavy; it’s about making meaningful progress and reaching your goals! 🌟

First things first, how do you track? There are plenty of methods, from old-school log books to convenient notes on your phone or even using apps like FIT 100. Find what works best for you and stick with it! 📝📱

Now, onto the good stuff – tracking tips! Instead of going for massive jumps, aim for small incremental increases. Think 10% increases or 2.5kg bumps for upper body movements and 5kg boosts for lower body exercises. It’s all about steady progression! 📈💥

But progress isn’t just about adding weight. You can also increase reps or sets, decrease rest time between sets, or try slower tempos for a killer burn. Mix it up and keep your muscles guessing! 🔥💪

To give you a glimpse of how it’s done, here’s a sample 4-week log tracking your squat, bench press, Romanian deadlift (RDL), and rows, aiming for 3 sets of 10 reps:

Week 1:

Squat: 60kg x 10, 60kg x 10, 60kg x 10
Bench Press: 50kg x 10, 50kg x 10, 50kg x 10
RDL: 70kg x 10, 70kg x 10, 70kg x 10
Rows: 45kg x 10, 45kg x 10, 45kg x 10
Week 2:

Squat: 62.5kg x 10, 62.5kg x 10, 62.5kg x 10
Bench Press: 52.5kg x 10, 52.5kg x 10, 52.5kg x 10
RDL: 72.5kg x 10, 72.5kg x 10, 72.5kg x 10
Rows: 47.5kg x 10, 47.5kg x 10, 47.5kg x 10
And so on! 🔄

Remember, progress takes time and consistency. Keep pushing yourself, stay patient, and watch those gains stack up! 💪💥

Hi from us at FIT 100! 🏋️

📸 Today is our first day back on social media in a while. We have been working behind-the-scenes to develop every aspect of what we do if FIT 100 and today marks the beginning of sharing some of our work with you here on social media.

😄 In this photo are Mariam, Colm, Jason, Shelby, Brenda and Matt.

🙋You’ll usually find Jason and Shelby here in the mornings on the floor coaching, Matt is here throughout the day coaching, Brenda and Mariam are usually the friendly faces at the desk and Colm could be found on the floor, behind the desk, or DIYing.

📅 Over the next few weeks, we will share educational posts, things that are happening in the facility and a bit more about our team.

Happy Gyming 💯😄

Fun gym day out 🧗, well done to all the climbers, thank you for your coaching Sinead and Dean, enjoy the rest of your day everyone ☀️ 😌... Up Limerick 🇳🇬

🧗‍♀️ Let’s Scale New Heights! 🧗‍♂️

🌟 Calling all thrill-seekers! 🌟
Join us for an adrenaline-pumping adventure at the UL Climbing Wall on the 21st of April! But first, we need to know who’s in!

💥 Interested in climbing with us? 💥
📣 Let us know your interest by voting in the poll or let us know at the desk at the gym! 📣

🎟️ We received a discount, and price will be between €8 for the bouldering wall or €15 for the rock climbing, both with an instructor, depending on the number of participants. 🎟️

Get ready to conquer new challenges and make memories!

Monday, open from 10-2:45
Class with Shelby from 10-11am

Happy easter everyone 🐰

Open tomorrow 9:30am - 2:00pm
Class at 10:00am

Workouts to get you through to the new year 💪

Workouts options for today

Via Dia dhuit 😊 - Something different is happening.

This Sunday 17th Dec in Limerick 3pm-5pm on the Fit
100 AstroTurf (inside)

We are starting what we hope will be a monthly fun meet up.

I don’t confess to be an Irish speaker but always wish I had better than my cupla focail! Fit100 is a great venue for this.

Very simply we are meeting up getting into teams of 4 a side to play indoor frisbee. To help us all invoke the Irish language within us that school made such a chore, we play frisbee ( minimal contact) while using ONLY Gealige .

No Speak- no problem -I will have the Frisbee-esque phrases on the wall to choose from
Added to the fun, Chef Johnny Red will be hustling up pizzas on the Pizza oven.

Can You Bring a friend? no hassle. Ideally the age suitability would be 15 and older.

Its 10 euro per person to take part.

Bonus prize for a Christmas frisbee outfit

Love if you can make it - Ronan
🍕

🫡

NOTICE
GYM CLOSED FOR MAINTENANCE
THIS FRIDAY (Tomorrow)
8am - 5pm
Sorry for any inconvenience to your training. We are installing new equipment, changing the layout and deep cleaning. We hope you like the new look. 😎

New leg extension/curl installed and ready to go

Thanks to the two lads at for the install today 💪

Welcome back to all our students!

Coffee dock at our entrance coming soon ☕️.