Tag Archives: group personal training

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Range of Tshirts

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At Ronnie Walsh Physical Fitness we know that fitness classes are more than just an hour to exercise they’re an event a community ovcassion that happens every day. You laugh with each other you have catch ups and have the opportunity to escape from the everyday grind.

Like all big occasions you gotta dress for it too! That’s why we’ve got an exciting range of Tshirts and hoodies to keep you trendy and part of the community.

We’ve our sporty polyester colour range, we’ve out cotton casual range and our RWPF wings range plus our Kids Fitness range for the younger members of our fitness family

Members get 25% discount on the RWPF sporty polyester colour range, just €15!

Check our our full range in studio or on our app in the store or online in our shop on our website.

 

T on T Tshirt
€19.00
Colour :
Size :
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Protein: Too Much, Too Late?

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With the popular wave of health and fitness continuing to sweep the nation we are hearing more and more conflicting reports of whats healthy and whats not. It can get quite confusing for people. The experts and researchers have been investigating proteins role in our diets for years. In a recent study  the focus was on quantity and timing. The results showed that generally we eat too much protein late in the evening and not enough at breakfast. (Mamerow et al.2014)

Most of our breakfasts are low protein or for many others no breakfast is eaten after a 10 hour fast at all. And there is increasing evidence of a casual link between breakfast skipping and obesity. (Ma et al,2013). In The Evening we tend to load our plates with protein rich foods. This unbalanced intake doesn’t quite give the hardworking muscles what they need., nor does it do the job of helping curb appetite throughout the day. Unlike with fat or carbohydrate, the body has limited capacity to store excess dietary protein/ amino acids from a single meal and use them to stimulate muscles at a later time. In other words your large salmon dinner is probably not gonna influence muscle growth at lunch tomorrow.

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Ideally we should be aiming for a balanced intake throughout the day starting with breakfast. Aiming for about 20g of protein per meal would be a good starting point. If your keeping with our portion size guide then you’ll know how much is one portion of protein.  A recent study showed that clients eating 35g of protein at breakfast over a 12 week period ate 400 less calories on average over the course of the day.

 

I’ll follow this post up with a list of foods containing 20g grams of protein but for now here’s 4 very common easy accessible sources of 20g of protein.

  1. 21 grams protein powder (whey isolate)
    83 kcal, 20 g protein, 0.2 g carbs, 0.2 g sugar, 0.2 fat
  2. 182 grams egg whites (5 egg whites)
    94 kcal, 20 g protein, 1.3 g carbs, 1.3 g sugar, 0.3 g fat
  3. 87 grams chicken breast
    91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat
  4. 80 grams canned tuna (packed in water)
    84 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.4 fat

Our SPARK Fitness Program covers all of this in detail with each client.

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Contact Ronnie@physicalfitness.ie or call 0830042760 now.

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Coconut Pancakes

coconut pancake and blueberriesAs most of you know that my favourite flavour is coconut! So I’ve dug this delicious recipe out for pancake Tuesday. Continue reading

Let’s Get Physical

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In January we helped you kickstart your diet with our 28 daychallenge.  Now this February we want to help you to get moving and be more active.

The price price of our group training program which includes 12 group personal training sessions, unlimited fitness classes meal plans, measurements and more is only €100.

All of our classes are bring a friend for free this February so spread the word. If their first time it’s FREE, it’s the simple. Booking required

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And we will also have the launch of our couch to 5k program. 6 weeks only €20. Register your interest here. RWPF – couch to 5k and beyond.
The night/day to be confirmed. This is for anyone that has never run 5k before or maybe not in a while. Maybe some of you would like to get stronger at running. We will also have a full series of group events for the year  as  a goal. The Dublin marathon series has 5k,10k, mini, half and full marathons so where you your journey takes you is limitless.

As part of our campaign we will also have a series of easy home workout routines on our website and social media so please share them with friends that may need some encouragement.

Our Teen Fitness classes will continue throughout theyear.  Only €20 for a four week term. The boys love it because they get to lift heavy stuff and the girls love it because they get to lift heavy stuff. They learn to move better and get fitter.

As always I’m here if you need me. Email ronnie@physicalfitness.ie or just call me and we can have a chat 0830042760.

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SPARK Fitness Program

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** Amazing opportunity to kick-start your fitness**

What is The SPARK Fitness Program?
A four week group personal training program aiming not just to transform you short term into awesome shape but to coach you to long term success. There’s women only, men only and mixed programs so contact us for your chosen program. Ideal for weddings, special occasions, sporting events and just because you need to get back in shape!

IS THIS FOR ME?

If you’re interested in training 3 times per week with people on the same mission as you then this program IS for you!

Do you want to lose weight? Gain lean muscle? Tone up? Get fitter? Healthier? Yes! Then this program IS for you!

Do you want to learn more about nutrition and to make your life easier with easy to prepare healthy meal planning?
Yes. Then this program IS for you!

No more excuses. Your time is now.

The next program is starting soon. Don’t miss out.

The program will run Monday, Wednesday and Friday at 10am.
Our Mum and Baby SPARK Fitness Program is on Monday, Wednesday and Friday at 11am.

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SPARK PROGRAM










Email ronnie@physicalfitness.ie or call 0830042760 for more information and to sign up for the early bird rate saving €50
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#trx #kettlebells #nutrition