Mc Strength And Conditioning

Spaces available for tonightŌĆÖs Ladies Body comp class.
YouŌĆÖll sweat, youŌĆÖll work hard, but most importantly youŌĆÖll have a laugh and enjoy yourself while doing it!
PM now to book a spot!

Work hard, and enjoy the rewards ­¤Źō
It may be raining but weŌĆÖre still hoping for sun ŌśĆ’ĖÅ
Thanks to Bronagh for the strawberries and cream after a tough session!
... As always, super grateful for such wonderful clients ­¤ÖÅ­¤Å╗
#gym #fitness #fitfam #ladieswholift #wimbledon #strength #strengthtraining #hardwork #consistency #motivation #girlswholift #squat
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ŌĆ╝’ĖÅŌØŚ’ĖÅŌĆ╝’ĖÅŌØŚ’ĖÅŌĆ╝’ĖÅŌØŚ’ĖÅŌĆ╝’Ė ÅŌØŚ’ĖÅŌĆ╝’ĖÅ
As the page approaches 1000 likes (999 at the time of writing) I am going to run a competition to celebrate ­¤Äē­¤Äē­¤Äē­¤Äē­¤Äē­¤Äē
I am offering a FREE SPACE on the next 6 week shred programme, beginning Monday 19th August!
... All you have to do is: - LIKE this post - SHARE this post - TAG 3 friends who would be interested
Winner will be announced Monday 22nd July!
­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ­¤ŹĢ­¤Ź ¤­¤Źö­¤ź”­¤Źī­¤źæ­¤Ź╗­¤Ź╣
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ŌĆ£When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it, but all that had gone before.ŌĆØ
... Jacob Riis
5 years in the making, but I finally achieved a long term goal of pressing half of my bodyweight!
When I bought my first 24kg kettlebell and read Pavel TsatsoulineŌĆÖs work for the first time, I earmarked this as a cool but possibly unattainable goal but today, after lots of good days and plenty of bad days in the gym, I ticked another goal off the list!
Does your training have a goal or a purpose? If not; why not? Perhaps setting yourself a target is exactly what you need to reinvigorate your training and put you back on the path to success.
Here at the gym we have 8 indicator lifts which test everything across the athletic spectrum from: - absolute/max strength (like heavy squats and deadlifts) - relative strength (like Chinups) - strength endurance (like kettlebell snatches and assault bike sprint) And many, many more.
We all have strengths and weaknesses, hence why there is such a broad choice, but we always encourage members to pick at least one of these goals and set a realistic time frame. IŌĆÖm not saying it has to be 5 years like this lift, but you wonŌĆÖt achieve your goals in a week either!
If you have lost your way with training or your fat loss efforts, drop me a DM and letŌĆÖs see if we can get you the results you deserve!
#strength #strengthtraining #gym #fitfam #strongfirst #kettlebell #barbell #fitness #health #hardwork #motivation #inspiration #paveltsatsouline #belfast #ladieswholift #girlswholift
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Spaces available for tonightŌĆÖs Ladies Body comp class at The Studio in Maghera!
PM now to book your spot!

Come try out our Ladies Body comp class tonight, at 6.30!
Spaces available - PM to book your spot!

ŌĆ£The single most important factor for long term athletic development is fun. More fun = better adherence and consistency = better outcomes. If they hate training at age 12, you can bet theyŌĆÖre going to be uninspired - or completely absent - by age 18ŌĆØ
Eric Cressey @cresseysportsperformance
DoesnŌĆÖt look like thereŌĆÖs much going on here, but itŌĆÖs hard to think of a better drill to bridge the gap between the gym and the pitch. Great craic as well!
... #fun #football #gaa #strength #athletic #athleticdevelopment #athlete #gaelic #strength #health #motivation #hardwork #consistency
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­¤Ü©­¤Ü©­¤Ü©New class alert! ­¤Ü©­¤Ü©­¤Ü©
Beginning this Saturday 6th July is our Saturday sesh!
This is a class for drop ins in particular and a perfect opportunity to try out the gym and see if itŌĆÖs a good fit, without committing to a long term training programme.
... So if youŌĆÖve been in the fence until now, drop me a PM and get your name on the list!
Spaces are limited so get in touch now!
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Check out the latest transformation ­¤śŹ­¤śŹ­¤śŹ
Still a work in progress but the new facility will be opening on Monday!
Still one spot left on the 6 week Summer shred so get in touch now to book it!
... This class is a mixed group and we just need one more male to make it evens so get in touch now.
Results guaranteed!!
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ATTENTION!!!
With just over a week to go until the 6 week summer shred begins, IŌĆÖm delighted to announce that this will be the first class to take place in The Studio, Maghera!
Going forward, all of my training will be taking place here but if you want to be part of the first group to experience the new facility, get in touch now as there are only 3 spaces remaining!
... Thank you to all my clients who have supported me up until now, looking forward to a new challenge!
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Always grateful for such brilliant, hardworking clients ­¤Öī­¤Å╗­¤Öī­¤Å╗­¤Öī­¤Å╗
#strengthtraining #grateful #gratitude #hardwork #consistency #motivation #discipline #disciplineequalsfreedom #gym #fitfam #fatloss #flexibledieting

ŌØŚ’ĖÅŌØŚ’ĖÅŌØŚ’ĖÅŌØŚ’ĖÅŌØŚ’ĖÅŌØŚ’ĖÅ
­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤ź”­¤ź æ­¤Źö­¤ŹĢ­¤ŹĖ­¤Ź╗
4 spaces left and just 10 days until we get started.
... Get in touch now to reserve your spot!
Also...
Keep an eye on the page over the weekend, as there is some big news coming related to the 6 week shred ­¤æĆ
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ATTENTION ALL ­¤ÅÉERS!!!
The relationship between tension and relaxation, which is key to sports performance is a massive factor in the #kettlebellswing
To paraphrase #paveltsatsouline:... - tension is strength ­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ but also slowness; - relaxation is speed ŌÜĪ’ĖÅ but also weakness.
Mastering, or at least becoming acquainted with these two opposing ends of the #forcevelocitycurve and their interaction with each other is crucial to gaining an edge in your chosen sport.
To get a head start on your competition, book in for a consultation and see if I can help you take that first step!
And please, if performance is your goal, no more AMRAPs!
#strengthtraining #disciplineequalsfreedom #gym #squat #fitness #hardwork #consistency #strongfirst #strongwomen #girlswholift #football #gaa #health
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Two weeks tomorrow and the hard work starts!
DonŌĆÖt sit on the fence.
Remember, action is always better than thinking so get in touch to take that first step!

ŌĆ╝’ĖÅŌĆ╝’ĖÅŌĆ╝’ĖÅŌĆ╝’ĖÅŌĆ╝’ĖÅŌĆ╝’ĖÅ
WANTED!!!
6 committed people who want to equip themselves with life-changing knowledge and get the body theyŌĆÖve always dreamed of!
... With the summer holidays approaching and the kids at summerscheme, IŌĆÖve decided to run a 6 week fitness challenge.
Introducing...
The Six Week Summer Scheme Shred ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ ­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ
During this 6 weeks you will receive: - Two semi-private training sessions per week - 100% bespoke strength training plan - Individually tailored nutrition programme - Seminar on nutrition for fat loss so you never have to suffer through limp lettuce leaves and dry chicken fillets again - How to enjoy life, have pizza, beers and still make progress - Weigh ins, measurements and pictures to track progress - Weekly challenges and homework conducive to achieving your goals - Most importantly, the knowledge to be able to lead a strong, healthy lifestyle for the rest of your life!
All of this for the price of what your lunch would cost a day!
If youŌĆÖre interested, shoot me a DM or give me a text on 07849319860.
SERIOUS enquiries only please. The work will be hard, but the results will be worth it.
Starting Tuesday 2nd July!
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Aftermath.
As @jockowillink would say.
Doing what I can with what I have to keep me ticking over while on honeymoon.
... Imperfect action now is better than a perfect plan later.
Or put another way, a shitty workout that you will do is better than a brilliant one that you wonŌĆÖt do.
How committed are you to achieving your goals?
#disciplineequalsfreedom #strengthtraining #strength #fitness #health #mondaymotivation #motivation #hardwork #consistency #squat #deadlift #pullup #pushup
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Honeymoon ­¤ć¬­¤ćĖŌø¬­¤ŹĢ­¤Ź╗­¤Üó­¤æ½

HereŌĆÖs a great wee single kettlebell mobility sequence or warmup you can use in your training:
- windmill x 5/side - halo x 5/side - prying goblet squat x 30 secs
... Work through x3 rounds of this and you will be ticking lots of boxes with your #mobility, working through a few of the fundamental #movement patterns and getting the heart rate up which is an often forgotten aspect of warming up (the clue is in the name!)
This minimalistic sequence is inspired by the Simple and Sinister programme, by #paveltsatsouline so you know itŌĆÖs going to be good.
As with anything in life, not just fitness, results from doing this will come only with consistency, but before long you will start to notice how much better your shoulders, back and hips feel.
If you need some assistance with the rest of your session after your #warmup, drop me a DM!
#strengthtraining #strength #gym #fitness #squat #deadlift #girlswholift #disciplineequalsfreedom #strongwomen #hardwork #consistency
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