Mark Ireland Athletic Performance

Nutritional Pointers

We are definitely in a period of information overload, especially when it comes to Nutrition, and it can be quite overwhelming🤯

Here’s some pointers to consider when you are embarking on your fitness journey

Slide 2 is a a suggestion of how your plate of food should look in a balanced diet for a female and slide 3 for a male

Of course, working out your macros can change the layout of that plays , as it’s no one size fits all, but start here, keep it simple and remember it’s a marathon not a sprint

Choose your path

Let’s go!
-AthleticPerformance

💪🏾Be part of the gang gang 💪🏾

Whether you are still chipping away with training through December or have already hung up the lifting straps for 2021 in exchange for Christmas fun, we all want to hit the ground running in 2021

I’m offering some early bird special discount to be part of my performance programme kicking off at the start of Jan, where we delve in deep to training and nutrition for the everyday athlete

DM for enquiries, and let’s get locked in for a big 2022 🎅🏾


# rugby

💪🏾AUTUMN TRAINING DISCOUNT 💪🏾

Entering in to Autumn is perhaps one of, if not the most important training block of the year

As we come off summer fun, with father 🎅🏾 just around the corner this is an ideal time to prepare the mind and body before the December madness and hit the ground running in 2022

Christmas isn’t about calorie counting it’s about relaxing and enjoying food, family and festivities, so we earn that joy now by putting in the hard yards

For a limited time I’m offering a 20% discount off all my training packages in person and online to those who are keen to get after it. DM me if interested, sale ends Friday evening.


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Celebrating special friendships ❤️

After a trip of a lifetime back home in biarritz seeing amazing friends, What better way to come home to celebrate 40 years of life of and ❤️❤️ with the other OG’s

😤TRAINING WITH INTENSITY😤

Currently enjoying a deload week after an intense weekend competing , shoulder in tatters, body feeling spent and a bit jaded after seeing victorious last night. Rest, recovery and some fun for a week. Before getting back after it from Monday

Got that competing bug back! Lets goooooo


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🔥 The Power of The Team 🔥

There’s something so powerful about competing in team events which I always loved as a kid, then later as a professional rugby player, and this weekend

Putting yourself through some mental and physical challenges and pulling together to put your best performance out there with those competing next to you is an amazing feeling

Now i don’t feel nearly as bad as I used to every Sunday after a rugby game, but jeeeez I am sore today! All that tiger balm didn’t quite do it! 🤣

. Was a pleasure to throw down with you fellas! 🙌🏾


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🔥GAME DAY🔥

Out of retirement and back in the mix tonight and tomorrow! Some grim workouts to get stuck in to but let’s see what we got! Looking forward to getting amongst it and seeing lots of familiar faces

LETS GOOOOOOOOO 🙌🏾


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👴🏽GENTLE MONDAY MORNING 👴🏽

Wasn’t feeling it today. So had an old man 30 min amble round the gym and get a sweat on

4 rounds - no rest
- echo bike 10kcals
- d-ball over shoulder - 4 reps

4 rounds - no rest
- heavy KB front rack walk - 30 m
- ski erg - 10 kcals

4 rounds - no rest
- tank push - 30 m
- bent over row - 10 reps

Some days you just got to do something! Tomorrow we get back to it with intent and intensity!


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💪🏾FRIDAY PUMP SESH 💪🏾

Today down at Hq

A1. Incline DB bench press - 4 x 6-8
A2. Chin ups - 4 x 6-8

B1. Shoulder press 3 x 8-10
B2. SA row - 3 x 8-10
B3. DB lat raise - 3 x 12-15

C1. Feet elevated press ups - 3 x 12-15
C2. Zottman curl - 3 x 8-10
C3. Plate raise - 3 x 10-12
C4. Arms only ski erg - 150m

Boom! Enjoy 😎


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🥴IT ISN’T ALL FUN AND HAPPINESS🥴

This says it all!! I don’t care what anyone says to the contrary, there are no short cuts

Even for someone like myself who has had years of elite level training exposure, you have got to get after it, work hard, push yourself to new limits , be brutally honest in assessing yourself, especially with food and habits, and once you are in the right headspace, go all in! Enjoy the journey With no regrets!

Some facials here 🤣


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👊🏽UPPER BODY BLAST👊🏽

Today at Hq an upper day. Simple but effective

A1. Incline DB bench press - 4 x 6-8 reps @ 3010 tempo. Rest 15
A2. Chin ups - 4 x 6-8 @ 2010 tempo rest 90-120

B1. BB row from Pins - 4 x 5-7 @2010 tempo rest 15s
B2. Cable flys - 4 x 8-10 @ 3110 tempo rest 15s
B3. Hammer curl + press - 4 x 10-12 @ 2010 tempo rest 90s

C1. Feet elevated banded Press up - 3 x 10-12 @ 3010 tempo
C3. Heavy plate front raise - 3 x10-15 reps @ 1010 tempo - rest 60-90

Enjoy the bro sesh! 🔥🔥🔥


# rugby