What do we do?
Measurable Results
Make a difference to your life and see what you can achieve by training with us in one of our gyms!
We love to talk!
The GPA Jim Madden Leadership Programme leadership masterclass with Helen McEntee TD, Keara Dunne (Kerry Group) and Shane Lyons (Fermanagh)
3
Just seen one of the best rugby matches ever, Southern Hemisphere a different gravy #NZLvAUS
Here's coach Alan showing us how to perform the dip mainly to train the triceps but also recruits the chest and shoulders depending on body alignment and position.
A great exercise to do to train arms but also a difficult one to be confident and stable in also, so why not learn to perform it better and get more bang from your buck.
In the initial reps Alan is unstable, his shoulders are rounded forward causing a lot of pressure to be felt in that area, hips are pressed forward causing issues with stability and there is no control of his eccentric(coming down) or concentric(coming up) which utilises momentum rather then control to utilise more muscle recruitment then anything else.💥
When Alan resets the first thing he does is retract his shoulders back and down making them feel locked into place causing stability in the shoulder and putting more emphasis on the triceps, focus is forward to avoid leaning forward to much and causing too much movement and instability and his eccentric/concentric phases are under control with him squeezing the triceps🍑 through the movement to fully contracted at the top initiating the triceps to do most of the work as that's what he wants to do. 💪
Like all exercises out there they need more concentration when performing them. Dips don't give you great arms, Great dips give your great arms, BOOM! #fitness #training #irishfitfam #here #gym #boom #food #triceps
This is something that makes us trainers at GNS get up every morning a little easier. These results come from stepping out of your comfort zone and trusting in the plan, the process and the trainer.💪
It was never plain sailing , we hit road blocks along the way but adjustments were made, calories manipulated and the changes speak for themselves. What the best part about this process is that she is now tracking and monitoring her own food and nutrient timing, not fully relying on us but now educated and making her own smart lifestyle choices through healthy habits.
Very proud of this girl and can't wait to see where she is in another few months as results are still progressing.
Client Bio
I started 2017 with a goal of getting my health and fitness in order but I really wasn't sure where to start. I had been going to a gym but was getting demotivated as I didn't feel like I had a proper plan or structure in terms of reaching my goals. When I signed up with the guys in GNS I got the structure I needed. Alan and Aaron (and more recently Shane) really focus on making sure you learn how to do exercises properly and on educating you on food and nutrition. They were always happy to listen when I needed to change up the plan or if I was struggling with any part of it so it really felt like it was a tailor made plan that was right for me and my goals.
Since March, I’ve lost approx. 26 lbs (and the bigger trousers!) and I’ve lost a total of 26+ inches. But I’ve also gained so much, I feel so much stronger, I’m more energetic and healthier than I have been in a long time and I’ve gotten to know a great gang of people in GNS.
#transformation #nutrition #training #gym #healthyeating
Calculate your BMI
| BMI | Classification |
|---|---|
| < 18.5 | Underweight |
| 18.5 – 24.9 | Normal Weight |
| 25.0 – 29.9 | Overweight |
| 30.0 – 34.9 | Class I Obesity |
| 35.0 – 39.9 | Class II Obesity |
| ≥ 40.0 | Class III Obesity |
| BMI | Classification |
|---|---|
| < 18.5 | Underweight |
| 18.5 – 24.9 | Normal Weight |
| 25.0 – 29.9 | Overweight |
| 30.0 – 34.9 | Class I Obesity |
| 35.0 – 39.9 | Class II Obesity |
| ≥ 40.0 | Class III Obesity |
