Buff Performance

🎉 NIAMH’S 40TH BIRTHDAY GIVEAWAY! 🎉

To celebrate Niamh turning 40, we’re giving ONE lucky winner the chance to win ONE WEEK OF 1-TO-1 TRAINING with Niamh Buffini — Olympic & Paralympic Coach! 🏋️‍♀️🔥

Want to get stronger, fitter and feel better? Here are 3 reasons to enter:

💪 1. Get stronger — build strength that supports your body, your sport and everyday life.

⚡ 2. Get fitter — improve your fitness, energy and physical capacity.

🧠 3. Learn how to train properly — personalised coaching, expert guidance and a programme built around YOU.

Why should you be prioritising strength & fitness?

❤️ Build a stronger, more resilient body
🔥 Improve energy, confidence and performance
🏃‍♀️ Invest in your long-term health and quality of life

🎁 HOW TO ENTER

👉 This giveaway is OPEN ON 19TH AUGUST ONLY!
👉 Follow
👉 Check out Buff Performance and our website
👉 Watch and share on our giveaway post for the details

FIRST PERSON TO LIKE SHARE AND DM US WILL WIN.

⚠️ TERMS & CONDITIONS

• Entrants must be 18+ to enter.
• You can enter on behalf of a younger person.
• The winner must be a new Buff Performance client.
• Prize is one week of 1-to-1 training with Niamh Buffini.
• Giveaway is open 19th August 2026 only.

🎂 40 years. One week. One lucky winner. Let’s get BUFF! 💪🔥

Check out and visit www.boeffperformance.com for more.

💙 At BUFF Performance, movement is for everybody. 💪

Whether you’re an ex-athlete looking to get back to your best, completely new to the gym, recovering from injury, or you’ve been advised to start resistance training for conditions such as osteoporosis, we’re here to help you every step of the way.
🏃
Our coaching is tailored to your goals, your ability, and your lifestyle. No matter your starting point, you’ll be welcomed into a supportive environment where progress is built safely and confidently. 🌟

🏋️‍♀️ We offer:
✅ Personal Training
✅ Strength & Conditioning
✅ Small Group Training
✅ Youth Athletic Development
✅ Exercise for Healthy Ageing
✅ Rehabilitation & Return to Exercise

📅 We’re open 6 days a week, making it easier to find a time that works for you.

Ready to take the first step? We’d love to help! 💙
Our gym in South Dublin is waiting for you.

📧 Get in touch with Niamh at [email protected]
🌐 Find out more about our services at www.buffperformance.com

ResistanceTraining OsteoporosisExercise 💪✨

Heart rate variability- why is it important ?

Heart Rate Variability (HRV) is one of the best indicators of how well your body is recovering and adapting to stress. Regular exercise can improve HRV over time by strengthening your cardiovascular system and supporting your nervous system balance. Train hard — but recover smarter. Your body performs best when stress and recovery work together.

Only 60% there? Recover recover recover 🎧

In Badminton, speed isn’t just about your feet — it’s about how your hamstrings and quads work together.

1️⃣ Hamstrings start the movement
They drive the hip back and initiate acceleration when you react to the shuttle.
➡️ Roughly 60% hamstrings / 40% quads

2️⃣ Quads take the load
As your foot lands and the knee bends, the quads absorb force and push you forward into lunges or jumps.
➡️ Roughly 60% quads / 40% hamstrings

3️⃣ Hamstrings control the brakes
During quick stops and direction changes, the hamstrings slow the leg down and protect the knee.

4️⃣ Together they create speed
Over a full rally it’s almost a 50/50 partnership between hamstrings and quads to accelerate, decelerate and move efficiently.

YouthAthletes