FiFit Galway

Let them have their fun #SPSS

I really appreciate being part of this amazing group of practitioners. It’s brilliant being able to speak with people far more accomplished than myself so candidly about a range of topics. Thanks so much @coach_caoimhe @padraic_colhoun @mullane_90 for setting up last nights discussion. Very much enjoyed it #irishSC

Exciting things in the works

Forgot to post this one a while back with the talented @seanmcfoto

The @bearnaladies have made savage progress over the few weeks we’ve been training. Great job ladies

Not the popular opinion, but 2020 might just be one of the best years of my life #2020 #yearoftheintrovert

This evening I had the absolute privilege of speaking with a practitioner whom I’ve been a fan of for quite some time! @drjmike thinks outside the box, particularly regarding proprioceptive, single leg and deceleration work. We discussed all things S&C and how the interconnectedness of the human body is under regarded, particularly when it comes to injury treatment and prevention. ... Awesome talking to you @drjmike Thank you for your time and knowledge.

Really looking forward to getting stuck into this one @fitbodyphysique

Last Thursday night I got the chance to chat to a real legend in the strength and conditioning world @a_hudy Andrea is currently the sports performance coach for the Texas Longhorns and has has amazing success in her coaching career. I love speaking to experienced coaches like Andrea, particularly when their approach goes somewhat against the grain. One common theme Ive noticed with successful coaches is the person first, athlete second approach. Its hard to argue with ...someone who genuinely has your best interests at heart. Andreas work speaks for itself and her passion is really infectious! And, of course, I love to speak with women in S&C because I think we often need to work that bit harder, often are a bit more empathetic and bring something a bit unique to the table. Andrea is such a rockstar and Im so privileged that she took time out of her day to answer my not very well worded questions Thanks Andrea, I really really appreciate your time

When my clients ask why they can’t do all the booty exercises they see on insta

Being bold since 1990 Cheers @joe_kearney_tattoo @galwaytattoosnpiercing

Planet health members, We have added a temperature check at reception We are asking all members to use this on entry to the facility. ... It is so important right now that we continue to practice good hygiene habits. Please continue to: Use hand sanitizers provided. Social distance during your visit. Disinfect equipment before and after use. We thank you for your continued cooperation at this time

Really great first session yesterday with the girls U18 @corinthiansrfcgirls and my first taste of S&C Cannot wait to see what we can achieve over the season, and hopefully get these girls in for a gym session soon Huge thanks to @coach_caoimhe for setting this up for me

Learn to hip-hinge 3 ways! The hip-hinge is an important functional movement pattern for the gym and for quality of life. Learning to hip-hinge is difficult for many, for a variety of reasons including lack of coordination and mobility. ... Try these exercises to improve your hip-hinge game

> 70kg still with ab veins Bro. Yes.

#Repost @corinthiansrfcgirls with @get_repost Training starting back tomorrow evening at 7pm for our U14 -U18 girls. Get in contact for more details. New players welcome!!! #returntorugby #GiveitaTry #womeninsport #CantSeeCantBe

Happy (Aussie) Fathers Day to the man that gifted me with stubbornness, outspokenness, independence and my love for travel and culture.

Preparing for my first S&C session with the @corinthiansrfcgirls

Lets just say that the quarantine period treated me well. Very well

Happy (Aussie) Father’s Day to the man that gifted me with stubbornness, outspokenness, independence and my love for travel and culture.

Looking majestic training @beccabinelli

@skinny__legs called me juicy. Im really not the juicy type. Dunno how I feel about that. ... Complained to Dave @davecrosland_ about plaguing on some of my lifts. Now Ive German volume training in my life. 2020 you really are something special.

First online training session done with @beccabinelli Rebecca trained with me in @planethealth.ie pre-lockdown and has since moved out with her partner to rural limerick. Rebecca is so much fun to train/spend time with. All my clients are, no joke. Im picky about the clients I train for a reason. ... I felt really humbled that she would choose me to train her despite that Im not experienced in training clients online. Were making it work with what she has so just had to share her ghetto gym setup.

This weekend I travelled to Cork to meet @themovementcoach_km and @donnachamul Kevin @themovementcoach_km is a field sport/S&C coach. He helps teams implement viable and efficient strategies to optimize performance and prevent injury. We discussed topics including intrinsic/extrinsic motivation and the implications of each, the diverse range of responses to athletes self-assessed performance reviews and generally the psychology of how to get the best out of athletes. Donna...cha @donnachamul is an assistant lecturer in S&C @lit_strengthconditioning and an S&C coach with the Glen Rovers senior mens Hurling team. On Sunday Donnacha very kindly allowed me to sit in on his S&C session with the Glen Rovers hurlers, which was a real treat. We also got a chance to have a chat about a variety of topics including movement screening/prescription and S&C periodization. Once again, I just love speaking to these coaches! They are so generous with their time and information. I only hope one day I can help others they way theyre helping me. Now, as the official Planet Health Club inspector - I also visited the final Planet Health Club @planethealthclub An old school vibe like our Planet and really lovely staff. I approve. On another note - Im kind of a big deal at all the Planet Healths, as the official voiceover for covid hygiene procedures #mumivemadeit #strengthandconditioning #planethealthqualitycontrol #corkboy #glenrovers

#Repost @themusclephd with @get_repost We've been talking about calves all week so we might as well have a laugh about calf training while we're at it. If you want a muscle to grow, you're going to have to attack it with intent. If you wait to hit your calves until you're exhausted at the end of your leg day, you've already lost. Quit walking around on bird legs and give those calves the attention they deserve. ---- Be a part of #themusclephd community! #MPHDcommunity ... - - - #meme #ripped #athlete #bodybuilder #bodybuilding #brainstogains #weightloss #strength #education #eating #fit #cut #fitgirl #fitlife #fitfam #fitness #functional #pr #research #fatloss #sports #lean #shredded #loseweight #losefat #getcut See more

Do you lift like a girl? Maybe you cant @kymmurraypl ... @michaelaleonardovii @fi__fit @l @katieclarkkee @laisbodyfitness #liftlikeagirl #planetgirlsbelike #strongwomen

Man I used to be so ignorant to everyone and everything around me Which sometimes can be a good thing when youre very focused on the task at hand, but theres so many really really small things you can do that can really make peoples day. Im really not posting this to get any credit - theres nothing really to get credit for. When Im walking around town I like to buy a couple of protein bars to give to rough sleepers. It basically costs you nothing and can show that someone is thinking about them. Just an idea if youre walking about, trust me it will be the best 2 euro youve ever spent.

FIX YOUR BULGARIAN SPLIT SQUATS Bulgarian split squats can involve a steep learning curve for many. Try these solutions to troubleshoot common problems ... @planethealth.ie See more

Today I had the absolute pleasure of meeting @coach_caoimhe for lunch. Caoimhe is womens coordinator @rugbyacademyireland , Head coach at Mount Temple SCT and an S&C coach/sports scientist @basketball_ireland We discussed everything from coaching techniques, to self development, to working with youth teams. ... We talked about variations in coaching strategies between males and females and whether or not having a sporting background is a necessity for a successful career in S&C. Caoimhe is a VERY hard worker, and I really respect that Shes a woman with a lot of integrity thats not afraid of failure. The sporting world needs more strong women like @coach_caoimhe

Good wholesome activities. @ Dublin, Ireland

This morning I made my way down to Dublin at 6.25am to meet with Robert @totaltrainingdublin Rob specializes in correcting movements deficits, with particular emphasis optimizing diaphragmatic function. We chatted about so many topics, but I was particularly interested in his assessment and treatment methods. We discussed the pros and cons to mainstream movement assessment systems and Rob shared with me how he came to practice in the way that does today.... I love listening to practitioners with different opinions and specialties to my own. As I learned from @jadeteta - Absorb what is useful, discard what is not, and make it uniquely your own. Thank you for today Rob, it was a pleasure buying you 1.5 coffees (I spilt half of one ) Really looking forward to trying some the @totaltrainingdublin techniques

Today marks the first day in my grand plan to be an absolute pest to all the great S&C coaches in this great sporting country. @padraic_colhoun currently coaches out of @crossfitgalway and was such an absolute treat to chat with! So many coaches are so generous with their time, and I cant express my appreciation enough Ive taken his headphones as collateral until he teaches me the basics of olly lifting ... This weekend Im heading to Dublin to meet @coach_caoimhe and annoy her for as long as shell put up with me Who knows, maybe by the end of this Ill figure out how to smile with both my eyes open

The Borg RPE (rate of perceived exertion) scale was developed in 1970 by Swedish researcher Gunnar Borg. It was origonally deveolped to measure percieved effort in activites involving cardiovascular endurance. The ranges from 6-20 and functioned to provide an approxiate value of heart rate. These days, the Borg scale has been adapted to various clinical and athletic applications. ... One of the most prevalent uses of an adapted Borg RPE scale is used in powerlifting/weightlifting. The Borg scale allows the lifter to autoregulate their training based on various factors influencing performance (sleep, stress etc). E.g lighter loads at times of fatigue and heavier in more optimal conditions. It also allows the lifter to peak at the right time in a training cycle, working up to higer RPEs and less volume pre-competition. Over time the Borg scale can provide feedback helping the lifter to determine patterns of increased/decreased performance within their training cycle and determine potential correlations.

I believe much of my success with clients has come from my experience as an athlete. I dont believe in using techniques and modalities which I havent experienced myself. This allows me to accurately explain not only the science behind, but also the feeling of using these strategies. ... This is particularly relevant to occlusion training, just so my clients know their legs wont actually fall off @becky_monaghan97

Never underestimate the importance of technical proficiency! #Repost @squat_university with @get_repost As phrase goes a pyramid can only be as tall as it is wide. This analogy is a great way to understand the importance of technique quality for the athlete. The better quality your technique is: ... . 1The more capacity youll have to handle heavier loads day in and day out. 2The more efficiency youll have in your training lifts. 3The less risk for injury youll have & the better your body can buffer the demands of heavy training... this means less aches & pains! . If youd like to learn a simple way to evaluate technique quality & determine if youre dealing with optimal, good or poor technique, check out my blog article The Technique Continuum linked in my IG bio today _________________________________ This is the 740th SquatUclub eligible post!! Remember everyday - like, & comment using the hashtag #squatUclub ASAP and Ill pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). See more

INTERNAL VS EXTERNAL FOCUS FOR HYPERTROPHY Often when we think about gaining lean mass, the first thing that comes to mind is pushing that heavy a** weight. A quote that Ive always liked from, im pretty sure ... Christian Thibaudeau? is something like - To build strength, we use the muscle to move the weight. In order to build muscle, we use the weight to move the muscle. This quote reflects well the contrast of EXTERNAL VS INTERNAL FOCUS. Internal focus describes specifically controlling the concentric/eccentric actions of a target muscle/s rather than focusing soley on moving the external load. A study (Shoenfeld et.al 2018) showed the ability of internal focus to maximise hypertrophy. Theres a good reason that bodybuilding training and powerlifting training arent synonomous... Now, this doesnt mean you shouldnt push that heavy a** weight. You absolutley should. Mechanistically, hypertrophy generated by heavy weight (mechanical tension) causes damage to the fibres, resulting in supercompensation. Lower weight/higher reps/time under tension generates hypertrophy via mechanisms related to accumulation of metabolites. So, really to maximise gains, you would be remiss to not do a bit of both... Learn how to control the weight first and learn the anatomy of the muscle - where it originates from and attaches to. This will help you visualise the action. Cycle through periods of time under tension/ internal focus and strength phases/external focus - this could be periodized within the workout (intra-workout) on different days, or weeks at a time (micro/meso cycles. Wishing you optimal gains - Fiona

LOAD. YOUR. TRICEPS. Everytime I see tricep kickbacks without the top of the arm parallel to the floor a little part of me dies inside (Fiona) ... Torque describes rotational force about an axis. This may have been described to you in physics class with a wrench turning a bolt. ... Biomechanists largely study how this rotational force acts upon the body and loads muscles in different ways. In the case of a triceps kickback, when the arm is parellel to the ground, this is when gravity is impacting the movement/resisting the triceps the most. So when youre performing a triceps kickback, adopt a standing hip hinge position or with the use of a bench or rack.

I suppose I do, technically have a feminine side Photo credit: @seanmcfoto

A couple more photos from Mondays shoot with @seanmcfoto

Another fabulous shoot with @seanmcfoto I love shooting with Sean, and he really is so patient despite my very poor modelling skills I would highly recommend @seanmcfoto to anyone looking to get a shoot done

Tonight @occlusioncuff and @strengthofscience hosted a seminar about blood flow restriction with @stephen_pattbfr and @jploenneke which was just phenomenal. @jploenneke is one of the most prominent researchers in blood flow restriction and it was a huge treat to hear his insight and hypotheses. It was also a pleasure to hear @stephen_pattbfr speak for the first time, particularly in relation to contradictory views of tendon adaptation with the use of BFR. ... Edge of my seat the whole time. Thrilling.

Does this pose make my ego look big? Awesome shoot, as always with the fabulous and oh so tolerant @seanmcfoto

Very excited for this BFR webinar with @jploenneke tomorrow! I Would highly recommend it if youve any interest in occlusion training - #Repost @occlusioncuff with @get_repost Free Blood Flow Restriction Masterclass Webinar ... . We are excited to team up with two of the most influential names in BFR - Dr. Jeremy Loenneke from University of Mississippi and Dr. Stephen Patterson from St. Marys University London to discuss all things BFR. . Join us on Zoom and Youtube on Monday 22nd June, 19.00 GMT. . First 100 will get direct access to Zoom session. Remainder will get access to our YouTube live link. . Simply follow @occlusioncuff and register below to take part: . https://zoom.us/webinar/register/WN_DM_v87oiSWCTbNZDnerlFQ . Feel free to share with your colleagues. . #occlusioncuff #occlusiontraining #bloodflowrestriction #sportsmedicine #strengthandconditioning See more

GYMS RE-OPEN JUNE 29 Get a head start on your post-isolation training with a qualified professional Biomechanical and body-composition analysis ... Personalised nutrition plan Personalised workout plan 4 x personal training sessions Book a consultation at www.fifit.ca (link in bio)

Its been a while since Ive had a coach, unfortunately during the college year with two jobs my own training and nutrition takes a back seat. I can be a bit of a workhorse though, and dont mind training until I feel like puking .. so Im a fan of the old school bodybuilding coaches. @davecrosland_ has been doing my training and nutrition plans for the past couple of months and Im really enjoying the fresh perspective.

What is Hennemans size principle and how does it relate to muscle hypertrophy? - Hennemans size principle dictates that a muscles ability to produce force will be dependent upon its size (fibre type) (Shoenfeld 2016). - These fibre types consist of slow twitch type 1 fibres, moderately fast twitch type 2 fibres and fast type 2X fibres. ... - It has been generally accepted that Type 2 fibres are primarily responsible for increases in muscle size. - So how does this apply to training? - Type 1 fibres are the first to be recruited during low-load exercise. Once the threshold for these fibres is exceeded, type 2 fibres will be recruited. - To maximize the amount of both type 1 and type 2 fibres during low-load (high rep) hypertrophy-based training. - One of the primary considerations in using Hennemans size principle advantageously, is the isolation of a particular group of fibres. - Focusing on quality contraction in an isolated capacity should in theory should result in maximal type 1 and 2 fibres. - For example, when performing a lateral raise, keeping the arms perfectly straight to isolate/maximally recruit fibres in the medial deltoid, rather than bending the arm and recruiting fibres from the anterior/posterior heads. - It is important to note that multiple mechanisms are responsible for muscular hypertrophy and although isolation may lead to increased fibre recruitment, lifting heavy and incorporating progressive overload is also critical to a well-rounded bodybuilding style program. See more

Its been 1 year since I got my beautiful Newton! I have always loved snakes but having consistently moved counties for the last 10 years, it seemed irresponsible as theyve an approx. 20 year lifespan. When @mcgrathkai was moving over to the US I just couldnt resist! ... Newton is 13 .. maybe 14 .. he is without a doubt the nicest natured pet I have ever had and I just love him. He really is a good sport and puts up with a lot It might be odd to love a snake as much as I love Newton, but adhering to social norms doesnt interest me much. I hope Newton stays happy and healthy for years to come Luv ya buddy

Aw hell yes - #Repost @squat_university with @get_repost Have you had a cortisone shot before? I like to compare this drug to duct tape covering a hole in your cars tire. Its NOT fixing the root cause of your symptoms. This is the reason I have seen too many athletes get a cortisone shot, notice a decrease in pain for a few weeks or months & then their pain returns. They assume that because the pain is removed their injury is healed!... . Now, my friend Kelly Starrett of @thereadystate once said, sometimes were grateful for the duct tape over our tire to help us get our car on the highway and to the repair man. Basically hes saying modern medicine has its place. Its not all good versus evil. However, at the end of the day we MUST work to solve the root cause of WHY the pain/injury is there. This is the goal of SquatU. . If you have an injury/pain associated with training, let me know in the comment section below. I want to make content to help you ____________________________________ This is the 674th SquatUclub eligible post!! Remember everyday - like, & comment using the hashtag #squatUclub ASAP and Ill pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc).TURNING ON post & IGTV notifications (click the following button on my page & select posts and IGTV) will help you be first in line each day! See more