Gregory Walsh Pt & Fit N Running

Congratulations to Chris Hopkins who continued his fine form with victory at Rock the Lough & Lakes 10k on Sunday.

Due to my ongoing health issues I haven't been on Facebook much over the past 3 months.
I've cancelled my classes and small group sessions.
As I continue to rehabilitate and recover I'll be working reduced hours.
During this time I'll continue to do 1:1 Pt sessions and online running programmes.

Gregory

Congratulations Chris Hopkins who continued his winning streak with victory at the Great Rossa Run 10k on Sunday.🏆🏃‍♂️🥇

Congratulations to Colin Apperley who claimed 3rd place from a field of 29 finishers at the Dungiven to Gortin 37 mile race on Sunday.

Colin was using the event as a training run in preparation for the race across Scotland in August.

He crossed the line in 6 hrs 26 mins over a demanding course with an elevation gain 1486 meters.

Congratulations to Chris Hopkins who finished first at the Ballyclare Parkrun on Saturday morning in 16 minutes 48 seconds.

LOSE LBS AND SAVE £'s WITH INDIVIDUALLY TAILORED PT PACKAGES.

ACHIEVE YOUR GOALS THIS SUMMER🏃🏻‍♂️🏋️‍♂️🌞

THIS IS OPEN TO NEW, PREVIOUS AND EXISTING CLIENTS.

🏋️‍♂️🏋️‍♂️🏋️‍♂️ PT AND SMALL GROUP SESSIONS IN MY PRIVATE STUDIO IN BALLYMENA😁

🏋️‍♀️WHEN BOOKING A BLOCK OF PT SESSIONS YOU'LL GET 2 ADDITIONAL SMALL GROUP SESSIONS AT NO EXTRA COST.

🏋️‍♀️THIS MEANS YOU'LL BE COACH GUIDED FOR 12 SESSIONS IN 4 WEEKS FOR THE PRICE OF 4 PT SESSIONS. THIS WILL HELP TO MAXIMISE YOUR RESULTS.

🖋PRIOR TO BEGINNING A PT PROGRAM YOU WILL HAVE A THOROUGH CONSULTATION AND FUNCTIONAL MOVEMENT SCREENING.

😁THIS TAKES ANY GUESS WORK OUT OF PROGRAM DESIGN ENSURING THAT YOU HAVE A BESPOKE PLAN TAILORED TO YOUR NEEDS.

SPECIALITIES:

✅POSTURAL CORRECTION

✅CORE STABILITY

✅ STRENGTH DEVELOPMENT

✅WEIGHTLOSS

✅NUTRITIONAL PLANNING

✅RUNNING & SPORTS SPECIFIC PERFORMANCE TRAINING.

✅ RUNNING PROGRAMS

✅ FLEXIBILITY, MOBILITY AND INJURY RISK REDUCTION.

PACKAGES CAN BE TAILORED TO INDIVIDUAL NEEDS.

PM USING THE BUTTON BELOW OR EMAIL; [email protected] WITH ENQUIRIES.

A Sunny Thursday group selfie😁🏋️‍♀️

PREPARATION IS KEY🗝

🚴‍♂️🏃‍♀️🏋️‍♀️The foundation stone for a successful training session or competitive event is the preparation phase.

🚴‍♂️🏃‍♀️🏋️‍♀️Regardless of your session, sport or event a well structured preparation phase will ensure that you maximise your session/event performance and reduce injury risk.

✅ I like to break this important component into 4 key phases.

1/ Myofascial release using a foam roller.
This is helpful in releasing muscle tension and knots, improving flexibility and the range of motion in joints. It also boosts circulation.

2/ Joint mobilization.
This focuses on taking joints of the 5 key checkpoints, 1/ Shoulder/Neck, 2/Thoracic/ Lumbar junction, 3/Lumbo pelvic hip complex, 4/ knees and 5/Ankles through a full and gentle range of motion.

3/ Stretching.
This should focus on releasing short and tight muscles. There is a range of types of stretching that can be done. This will depend on fitness level and intensity of your planned activity.

4/ Activation.
This focuses on activating lazy muscles to ensure that they are firing and incorporated into your movement during activity.
Typical lazy muscles include, rear deltoids, Rhomboids, Mid/Lower Traps, Glutes, Glute medius, Vastus medialis and Posterior Tibalis.

All of this may sound like a lot, though it's pretty standard practice in the fitness and sports industries.

It will all take 15 to 20 minutes to execute and you'll certainly reap the rewards, both long and short term.