Tag: strongfirst

FitStrong PT

‘Go Strong’ Birthday Offer

MoveStrongblog

As part of my 50th birthday celebrations this week (yes, I am actually hitting 50!) I am offering ALL NEW ONLINE CLIENTS an introductory 25% discount off the first months program.

My updated 12 week ‘Go Strong’ program is now Online and specifically designed for people who want to look good, feel strong, and improve their overall well-being without having to spend hours a week in the gym, and with no killer, soul destroying workouts either.

With my guidance, you’ll get your personalised program and the support you need to achieve your results in 12 weeks or less with just a time commitment of 45 minutes, 3 times a week! I can even tailor your program to 6, 8 or 10 weeks if needed.

If you’re local (Limerick / Ennis or in between) you can train with me personally in the gym. If you book within the week (by November 5th) I’ll honour the discount too. Train with a friend or follow the program yourself. You’ll get my full support regardless.

Contact me today to get started.

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FitStrong PT

Summer Strong Body

MoveStrongblog

You might be dreaming of being in the best shape of your life this summer; feeling stronger, fitter, faster and much more confident in yourself. 

You could keep dreaming or you could do something about it. 

In just 10 to 14 weeks you can most definitely make a shockingly outstanding change in yourself. 

Take a look at some of our 12 week transformations and if you can see yourself in these before and afters AND if you’re willing and ready to commit to yourself – let’s talk. 

Whether you want to feel great for a holiday, want to get strong, need to learn about sustainable healthy eating, want to feel really fit and able for any challenge, our programmes can help.

If you are ready to change your life, get strong, fit, lean and more confident, shoot me a message below.

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Kettlebell Training, personal training, Strength training

One Man, His Kettlebell & the Dog

MoveStrongblog

One Man, His Kettlebell and His Dog is here now, not next week.
Recovery from Covid is accelerating and I thought I’d get a start with a simple approach.
1. Carry my kettlebell between the suitcase, racked and overhead position for a few rounds.
Then…
2. One Clean, One Press, One Goblet Squat x 10 mins without getting out of breath.

The Goal today was to just set the scene with a simple, easy session. Over the course of a week I’d incorporate a medium session and also a perceived harder session.

Get in touch

Don’t hesitate to reach out with the contact information below, or send a message using the form.

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Amazing 12, FitStrong PT, personal training

I am looking for couples who want to Transform together 

MoveStrongblog

Maybe you’ve decided it’s time to get on top of your health and strength? Maybe you’re getting married soon and want to get into ‘great shape’ for the big day? Maybe you’ve realised you’ve let yourself slip over the past couple of years and want to move better, feel stronger and fitter? 

Perhaps you simply want and need to transform your relationship with food, your waistline and your strength and fitness. 

If this is you, let me introduce the Amazing 12. 

The Amazing 12 program delivers all the above mentioned outcomes with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition. 

ARE YOU COMMITTED TO YOURSELF 100%?

Below are pictures of Jamie (48) and Vivienne (46) from Albany Creek. Both completed the A12 program with ease, Jamie losing 11kg he never knew he had whilst improving strength and fitness dramatically despite elbow problems. Viv lost 4.5kg and found herself feeling so much more confident and stronger in her day to day life. In fact, during the program she increased her 5 rep max squat to her 30 rep max squat!!!! 

I am accepting applications from people who are ready to commit 100% and make a change to their life. 

YOU will need to train three times a week for 45 minutes – that’s all. 

As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online nutritional support.

To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Brisbane.

www.amazing12brisbane.com.au

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Amazing 12, FitStrong PT, personal training

I am looking for Limerick couples who want to Transform together 

MoveStrongblog

Maybe you’ve decided it’s time to get on top of your health and strength? Maybe you’re getting married soon and want to get into ‘great shape’ for the big day? Maybe you’ve realised you’ve let yourself slip over the past couple of years and want to move better, feel stronger and fitter? 

Perhaps you simply want and need to transform your relationship with food, your waistline and your strength and fitness. 

If this is you, let me introduce the Amazing 12. 

The Amazing 12 program delivers all the above mentioned outcomes with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition. Previously run in Brisbane Australia, the Amazing 12 has now been brought to Limerick.

ARE YOU COMMITTED TO YOURSELF 100%?

Below are pictures of Jamie (48) and Vivienne (46) from Albany Creek, Australia. Both completed the A12 program with ease, Jamie losing 11kg he never knew he had whilst improving strength and fitness dramatically despite elbow problems. Viv lost 4.5kg and found herself feeling so much more confident and stronger in her day to day life. In fact, during the program she increased her 5 rep max squat to her 30 rep max squat!!!! 

I am accepting applications from a small number people who are ready to commit 100% and make a change to their life from early 2023.

YOU will need to train three times a week for 45 minutes – that’s all. 

As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online nutritional support.

To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Limerick.

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FitStrong PT

Amazing 12 post graduation

MoveStrongblog

Okay, so the A12 is a 12 week program… what happens at the start of week 13, or in 5 years time?

The program is so wonderfully constructed by Paul McIlroy with minimal quantity, maximum quality, that switching between the A12 Express and the A12 Classic is a very reasonable option.

An A12 Classic graduate can down shift and follow the shorter A12 Express for 12 weeks.
Conversely, an A12 Express graduate will finish their program with new-found skills, strength and fitness that will give them the perfect condition to own the A12 Classic.

A change of pace is another possibility. FitStrong Strength & Wellness offers a comprehensive program schedule where graduates can follow a Powerlifting / Strength plan, or a kettlebell program, maybe a calisthenics program or an Animal Flow routine. An escape from barbells and kettlebells is always an option, and that’s when a Movnat natural movement fitness program can be followed.

The most important consideration when following a program is considering ‘what can I do next to continue to grow and progress?’

To start the Amazing 12, you don’t need any experience. The program is a fantastic way to project your strength and fitness, confidence in yourself and confidence in the foods you choose. It will boost your confidence to try other things. Maybe you graduate and decide you want to tackle a 5km race, or get into kettlebell training, take on a personal strength challenge or heavens knows what. The world of strength and fitness is your oyster when you graduate the Amazing 12.

Why not call over for a chat about how we can take you to super-you 🦹‍♀️🦸‍♂️
Jamie

Kettlebell Training, movnat, Original Strength, personal training, Strength training, StrongFirst

Why Do we Practice ‘Get Ups’?

MoveStrongblog

Squat, deadlift, push, pull and various body bracing activities might be the meat and potatoes of our programs for strength.

BUT, I also add in the spices so to speak. Practicing various forms or jumping, crawling and getting up from the floor adds spice to our movement vocabulary and prepares us for when we might actually need the skill… it’s also great fun to play with these physical movements!

Falls, trips and accidents happen, whether during sport or day to day life. But did you know that many people just don’t know what to do when falls happen – they don’t know how to get up when injured, how to crawl or carry themselves to safety or to get help.

Practicing these simple movements, moving us from standing to the ground and back up not only make us stronger and fitter, but better prepare us for ‘woopsadaisies’.

Here’s a quick time-lapse practice.

Kettlebell
FitStrong PT, Kettlebell Training, movnat, Strength training, StrongFirst, transformation

FitStrong Definition of Strength Practice 

MoveStrongblog

At FitStrong we practice the skills of strength and mobility aka moving strong and well. 

Oftentimes however, outsiders have a mixed thought about what ‘practicing strength’ means. 

Is it bodybuilding, is lifting to the extreme to boast our achievements at the end of the week, is it like the stuff you see cross fit doing – or is it something else? 

Let me briefly define how I would categorise the key three areas of strength training that we practice and who these forms are generally for. 

Restorative strength

This is what I recommend to people who feel weaker through lack of activity, busy lives and work etc. This could be described as rebuilding the strength we know we should have. The ability to do gardening all morning without feeling worn out. The ability to play with our kids, or grand children if we’re at that stage. The ability to be able to get down to the floor and back up without difficulty. 

  • Restorative strength forms the basis of my over 55s classes that run two mornings a week and hopefully a new class midweek (early evening).
  • This service is also available on a one-to-one basis and is covered in some of my current shared small group sessions.
  • Restoring our natural strength and abilities is well in truly covered in customised MovNat programs.

Progressive strength

For sports, special endeavours and explorations. When we have established a good level of strength and want to take it further. 

  • This a service I provide on a one-to-one basis owing to the specialised nature of the programming. 
  • This often occurs in small group training when it’s a common goal.

Transformation strength

Strength is a wonderful tool, an attribute every human was born to possess. Strength can be used to transform someone physically, to lose unwanted body fat, increase fitness and flexibility, increase self esteem and learn valuable lifestyle habits. 

  • Our Amazing 12 program is the service I run throughout the year in waves to help people meet the person they know they are. I know that sounds cheesy and full of hype – but it truely is an ‘awesome’ program with fantastic outcomes. 

If you are curious to learn more about strength training for you, why not get in touch?

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Kettlebell
FitStrong PT

MoveStrong Definition of Strength Practice

MoveStrongblog

At MoveStrong we practice the skills of strength and mobility aka moving strong and well.

Oftentimes however, outsiders have a mixed thought about what ‘practicing strength’ means. 

Is it bodybuilding, is lifting to the extreme to boast our achievements at the end of the week, is it like the stuff you see crossfit doing – or is it something else? 

Let me briefly define how I would categorise the key three areas of strength training that we practice and who these forms are generally for. 

Restorative strength

This is what I recommend to people who feel weaker through lack of activity, busy lives and work etc. This could be described as rebuilding the strength we know we should have. The ability to do gardening all morning without feeling worn out. The ability to play with our kids, or grand children if we’re at that stage. The ability to be able to get down to the floor and back up without difficulty. 

  • Restorative strength forms the basis of my over 50s training plans. Sensible, safe, progressive and cheerful.
  • Restoring our natural strength and abilities is well in truly covered in customised MovNat programs.

Progressive strength

For sports, special endeavours and explorations. When we have established a good level of strength and want to take it further. 

  • This a service I provide on a one-to-one basis owing to the specialised nature of the programming. 
  • This often occurs in small group training when it’s a common goal.
  • The Amazing 12 also fits nicely in here. Check it out folks …

Transformation strength

Strength is a wonderful tool, an attribute every human was born to possess. Strength can be used to transform someone physically, to lose unwanted body fat, increase fitness and flexibility, increase self esteem and learn valuable lifestyle habits. 

  • Our Amazing 12 Limerick is the service I run throughout the year in waves to help people meet the person they know they are. I know that sounds cheesy and full of hype – but it truly is an ‘awesome’ program with fantastic outcomes.

If you are curious to learn more about strength training for you, why not get in touch?

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FitStrong PT, Kettlebell Training, online training, personal training, Strength training

How many Kettlebells do I need?

MoveStrongblog

I’d really love to have a gym with a long line of kettlebells, all lined up numerically in military fashion… oh, wait… I do. Ah, but I train people, people in all shapes, sizes and abilities. I also train a handful remotely via this www thingy.

I use kettlebells for all the many benefits they bring and every single person starts their strength regime at a different point. For some (read many) no weights are involved to start with, as we build technique, movement proficiency and a solid foundation. Once ready, we move on with an appropriately sized kettlebell. 

The key loaded movements that kettlebells excel with include pressing overhead, front squats, carries and naturally the kettlebell swing, clean and snatch. 

For everything else, bodyweight movements prove optimal. I’ll not go into these details here but feel to ask. 

One question I get a lot however is – ‘how many kettlebells do I need, and should I use two at the same time’? 

This is one great question. I’m not a man for wasting money on things I will never use. If I end up with something in the gym that never gets used, I sell it on. 

Regarding kettlebell training, is has proven good practice to have a small range of kettlebells that allow you to:

  1. practice with great form and little distraction
  2. practice with a focus on strength and grinding (safely)
  3. practice with a medium effort.

For ladies this might equate to an 8, 10, 12kg or an 8, 12, 16kg and gents, a 16, 20 and a 24kg kettlebell. 

The second part of that common question relates to double kettlebell training. This is an option for both pressing and squatting i.e. holding a kettlebell in each hand as opposed to single kettlebell training. 

What’s the difference? 

Single kettlebell training is, for most people, a great starting point. holding the kettlebell in one hand for an overhead press allows the user to focus on individual shoulder / arm strength, condition and form. A single kettlebell is great for the goblet squat to build the ‘shape’ of the squat and a foundation of strength. A single kettlebell is perfect to learn the hinge and snap of a kettlebell swing.

A single kettlebell held, racked on one shoulder will also expose asymmetries (imbalances) during a single kettlebell squat. It always surprises me and the user, when they goblet squat, say a 16kg with perfect, easy form, then rack it onto one shoulder to find they twist like a noodle!

Loading one shoulder will always expose weaknesses.

Someone wise

However, when one is relatively balanced and seeks strength, muscle building and a metabolically charging training program, then double kettlebell training is the solution. 

Yes, you may still be pressing a 20kg kettlebell, but there is now 40kg on your frame, not just 20kg. No-one can argue that won’t make you stronger. 

The same goes for cleaning the kettlebells to the shoulders. Cleaning a single 24kg bell is great, but a pair is magnificent. Racking up two 20-24kg kettlebells for front squats will vastly boost lower body strength.

Anyhoo, to conclude: 

If you are a kettlebell enthusiast, a few kettlebells should inhabit your training space and ideally, doubling up is a great idea and investment. 

Need help with your kettlebell training? Why not get in touch and we can chat about what you need and how I can help.

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Start 2026 the Smart Way

The new year sees a lot of people try to jump into their ‘new me’ with strength training or running etc, when their body actually needs some mobility first-off.  These are awesome goals, ones that I stand by and help my clients develop; but, if you’ve done no exercise over the past month, 6 months…

by MoveStrongblog

Do You Value Strength?

No one appreciates the values of strength until weakness becomes a reality of life. A straight-up statement but it’s based on the realities I see whenever someone decides to start training. I’ll hear some of the following… and you can fill in the blanks with any number of verbs. ‘I struggle with ____ing’. ‘I can’t…

by MoveStrongblog

The Only 5 Exercises You Need

For a Strong Life Over 50 Walk into any gym and you’ll see a multitude of ‘stuff’ happening. Stuff is an apt description! Some of it might look awesome, inspiring, frightening or downright weird! Is any or all of it a requirement for optimal or maximal physical health? Do you really need to do dozens…

by MoveStrongblog