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Last cut of the day for barber Steve Baker aka @thebaldbarber_ today in the shop. I gotta give a personal opinion here about Steve. Steve came to us in Headmasters just over a year ago as a barber college graduate with only 6 months part time experience and to see how far he has come under a little bit of guidance is incredible. I've watched him grow and to say I'm proud is an understatement. No filters or Photoshop here just an honest camera phone pic. Trev
Joint Health ➡️ Follow @maxstrengthcoach
💪🏻 In the pursuit of size and strength it's often easy to overlook the strain we put our joints under. Heavy loads and high volume work are serious stressors on our bodies, and one drawback of a higher protein diet is that it can be quite acidic - which can lead to inflammation. In overworked knees, hips and shoulders that doesn't help.
💪🏻 Eating a diet rich in Omega 3 is an excellent way to help combat this. One of the things I love about living in Ireland is the abundance of oily cold water fish species here. Having grown up on sub-tropical bay prawns and fish it was a surprising bonus how much I enjoyed them.
💪🏻 unfortunately for those of us living the Tupperware lifestyle it's not always as practical to get that oily seafood in as much as we should, as it doesn't really re-heat very well. Worse still, even a healthy western diet is often over abundant with omega 6 (which is inflammatory, and can be problematic if you don't consume enough omega 3).
💪🏻 A high quality fish oil like Galway base company @eskimo3ireland is a good way to help get omega 3 into your diet, especially for anyone strength training. This particular product also has the added benefit of being a decent source of vitamin d3 - a vitamin useful in the production of testosterone and a staple supplement for the lads doing Project Iron. •
😎💪🏼 Here is a recent small gym we installed for Lagan Cement & Lagan Asphalt with a Bodymax rack and bench, Hit Fitness barbell and plates, and Spirit, Sole and Concept 2 cardio pieces.
We cater to gyms of all sizes and budgets so don’t hesitate to get in touch if you’re looking to set up a gym or kit out a small area with just a few pieces of equipment.
Contact our sales team:
TRANSFORMATION TUESDAY!! THIS WEEK WE HAVE... Darragh Gallagher @gallagherdarragh
Here’s what Darragh has to say: “I’ve been training in GCG for about 5 years now. The atmosphere in the gym, the trainers. the staff and the people all make this gym unique. It stands out on its own and is much more than just a place to train.
I injured my back years ago and was told that I would never be able to train again. I underwent a microdiscectomy which was successful but a few months later I reherniated my disc leaving me with the option of a spinal fusion or live with it.
Luckily my physio Adrian Cradock helped me recover and then Gerard Masterson devised a training plan around my injury helping me get to point of sustainable weight loss.
Thanks to GCG I gained a healthier lifestyle, a much more positive outlook and determination which lead into all aspects of my life.” If youre a member and would like to be featured in Galway City Gyms Transformation Tuesday please send a photo along with a brief history of your journey, top tips and favourite workout to GCGMarketingTT@gmail.com
Fully stocked again in our RANELAGH store...finally!
Get all your favourite supps, vitamins, minerals, sugar free syrups, flavdrops plus loads more.
Find us at 51 Cullenswood Road, the Triangle, Ranelagh village.
You can also get MyProtein from Clontarf, Swords and online at www.bodyfirst.ie
*Member of the month!* 😁
. ♡CHLOE GRIMES♡ .
Chloe has been training with us since February.
Following her experience of back pain from previous training & although she was apprehensive trying out circuit classes, she put her trust in us to provide her with the guidance she required & learning the correct technique for certain exercises. .
Patient with the process & a delight to be around in the gym, she's worked her ass off for the last couple of months & has dropped a significant amount of body fat (them triceps though 👌) along with increasing her fitness levels dramatically & gaining some serious strength, always striving for lifting more while maintaining correct technique. .
Delighted to say that Chloe hasn't experienced any back pain while lifting more than she ever did in her life🙌🏼 So excited to see what she will achieve by the end of the year with her hardwork ethic! 👏🏼
Giveaway of our sponsored @gonutrition protein with a flavour of your choice for you Chloe💪🏼 .
Thank you to the guys @eskimo3ireland for sending me out some of their Fish Oils to give try.
Can't believe these guys are local to Galway! Always keep an eye out for local suppliers.
Fish oils are so important in my daily supplementation and with the added Vit D3 & E to Eskimo3 Im ticking another of my vitamins and minerals. I take fish oils in the morning and just before bed so I tend to fly through bottles.
Omegas are great for the heart and joints and are essential for me and my training! Thanks for supporting me guys!
Vertical Machine Bench Press has an array of advantages:
•For beginners it allows them to start lifting without having to learn how to use a barbell
•Balances the weight so you can focus on squeezing your pecs more
•It saves time instead of having to change plates on a barbell.
I hope you are enjoying the content if you have any questions or advice please send it on 👍💪
“If you can’t handle stress, then won’t manage success.”
Felt absolutely shattered today from working split shifts all weekend while also fitting training and keeping to my diet.
I’m also in the middle of my exams so it’s times like this I always use training as my way of relaxing and make sure to take it all in my stride.
Life’s absolutely crazy at times so it’s good to be taking care of my health to make sure I’m able for it.
Never felt so good in the gym as much as I’ve been lately kudos to @coach_casey_ for pushing me each week even with the exams starting.
I’m absolutely buzzing as well for @corkliftfest in a few weeks time going to be absolutely savage night out in #TipTop @bowery__cork .
I can’t wait to get properly stuck in to the event once I finish my exams next week.
Hope you have a great week!
Only the best,
Guys, happiness is an inside job. I know you’ve heard it before but the older I get, the more apparent it becomes.
We hear it so often in the fitness industry, “ I’ll be happy when I loose 30 lb” or “ All I want is to deadlift x amount of weight”, then they do. They are no happier, infact, sometimes we are actually less happy.
Happiness must be internal, If you don’t enjoy the journey, happiness conected to the reward will be fleeting and shallow.
True happiness cannot be defeated by negative opinions, actions or situations. Likewise, it cannot truley be created and sustained by external factors. #unfuckwithable
Sports Injuries & Massage clinic based here in Galway
What Can We Help With?
✅ Injury Diagnosis & Assessment
✅ Injury Treatment
✅ Injury Prevention
✅ Soft Tissue Therapy
✅ Sports Massage -
Read our latest article on how how to avoid pain when running.
To book your appointment call
NEW MEAL ADDED: Authentic Thai Green Curry with a tangy kick from kaffir lime leaves.
Add this meal to your fat loss, healthy eating or muscle building meal plan (5 or 15 meals).
🎉🚴🏼♂️🎉🚴🏼♂️ Congrats to @cleveian who won herself a Spin bike during our social media competition with @wellfestirl a few weeks ago! Her Spin bike was delivered last week and she is delighted with it 😁 If you want the chance to win a Spin bike all you have to do is sign up to our email list before Friday 25th May!
The Military diet, it's the hot new thing, what do we think?? Well, first off, it's not a military diet at all - soldiers do a lot of work, and they would simply fade out and not function on this, and there is no military connection with it at all it seems, so get that idea out of your head!! What the military diet is is what could be termed calorie cycling.
For three days you eat very little calories (circa 900)
Then, for the next four days you eat a little more (circa 1500 - 2000).
Will this make you lost weight?
Most likely, yes.
In much the same way that intermittent fasting works, it's all about your average calories for the week.
As we discussed before, a lot of people have difficultly keeping an average over the week, and what this does is make 3 of those days very restricted to bring that weekly average down.
In fact, I use the same principle myself from time to time, and yes, it does work, if you can stick ot it!
But, is it a long term plan?
I'm not convinced - I think a lot of pople are just going to hop on this diet for a few weeks, feel starved for half the time, and then give it up to go back to where they were before.
And, that's the real crux of it - if you change your diet for a few weeks to lose weight, and then go BACK to the way you USED to eat, guess what?
The weight will come back.
It's not a surprise, you can't lose the weight one way and then expect to go back to eating the way you used to really can you?
And you could end up possibly worse off - losing that amount of weight that quickly through major deficit will probably result in you losing muscle, which will mean your body needs less calories to function, which means when you start eating normally again, you could end up getting heavier than before... What's better is to learn about what you eat, and make choices that better fit your lifestyle.
Did anyone out there try the Military Diet?
How did you do?
Did you LEARN anything from it?
Please share guys!! #galway#fitnessgalway#foundationft#irishfitness#fitfam#irishfitfam#fitness#galwayfitfam#instagood#bestoftheday#amazing#awesome#instafood#iifym#macros#food#foodie#nutrition#weightloss#health
Our latest offer kicking off today for the week or while stocks last.
Get any 2.27kg tub of Gold Standard Whey Protein and a 88 serve ON Creatine for €59.99, saving you €10 (15% OFF).
This offer is available in all our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50.
Busy at work and feeling stressed trying to meet all those deadlines? Pressure starting to get in the way of your progress. You need a release to free your mind and retake control of you.....😎 Invest in you and in a corporate gym membership at All Core Gym 🥇
YES! We also offer company’s the service they need for their employees. Destress, refocus and refresh and see a change.
A gym membership gives you the chance to meet new people, make new friends and discover new limits. 😍 😃 And best news of all, is that all morning and lunchtime classes are now free with your membership. ⭐️ Call us to arrange a package that suits you and your employees 091 673747 🥇Fitness is not a luxury, it’s a necessity🥇 “Don’t be like Jack, join now and get that workout done”. #corporategym#lunchtimeclass#lunchtimegymtime#lunchtimespin#lunchtimegalway#galwayfitfam#strength #
⚡️How To Lose Fat Without Losing Muscle⚡️
People always say they want to lose weight. The thing is, "weight" can be a lot of different things. For example: fat, water, glycogen, poop, food content and... oh yeah... 💪🏻MUSCLE💪🏻.
But out of everything on that list, the only thing we REALLY want to lose is body fat. And we definitely DON'T want to lose muscle.
Unfortunately, people lose muscle during the weight loss process all the time, as muscle is another backup fuel source your body can burn for energy like it does with body fat.
So, how do you prevent this and maintain as much muscle as possible? Here are 5 crucial steps...
1️⃣Eat enough protein. Anywhere between 0.8-1.3g of protein per pound of your current body weight is fine. (Those who are significantly overweight should use their goal body weight in this calculation.)
2️⃣Lift heavy enough to maintain (or increase) your strength levels. The idea of lifting heavy to build muscle and lifting light to lose fat is counterproductive horseshit that will only lead to muscle loss. In reality, you lift heavy to build muscle, and you continue to lift heavy if you want to actually maintain that muscle.
3️⃣Keep your deficit moderate in size. While there are certain cases when a larger deficit can be beneficial/ideal, most people will do best with a deficit that is 15-25% below their maintenance level.
4️⃣Do as little cardio as needed. Cardio isn't a bad thing, and it can be a useful fat loss tool. However, when done to an excessive degree (as it often is), it can increase the risk of muscle loss.
5️⃣Refeeds and diet breaks are methods used to temporarily pause your deficit to allow various physiological and psychological factors to be improved or reversed to some degree, some of which play a role in preserving muscle.