shoulder workout , focus on developing strength and muscle , Arnold press , front raise, lateral raise, reverse laterals, 4 sets x 8 to 10 reps , slow controlled reps, finisher of 4 sets of 21 reps , 7 shoulder, 7 lateral, 7 front raises , As shoulders been my weakest body part aim to train twice per week allowing a min of 3 days rest for growth and recovery, to improve all over balance in the symmetric of the body 😀
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Personal Training & Nutrition specialists based in Gym Plus Swords. Over 20 years experience. Real old school training with a modern mindset. TRX, Classes
class times below membership. call or message this page for more info. membership from 65 euro
full year: 299 euro
6 months: 180
3 months:110
or pay 65 euro for the year + 10 euro every week you come. Class Timetable:
TRX timetable
Monday 5:45pm & 7:30pm
Tuesday: 10:30am & 7:30pm
Wednesday: 5:45pm
Thursday: 10:30am & 6:30pm & 7:30pm
Friday:12noon
Saturday: 1pm
05/07/2026
Hoping to do a natural show this year ,the plan was the summer but a rib injury set my training back but worked around it , no core exercises for the last 6 weeks, today the start of perp again for later in the year , I'm doing it for me to stay focused, To me it has always been about taking part and that's my win,, as we age with women's stages in life the elasticity of the skin decreases and colleges to and muscle mass so its so important to lift weights for bone density and over all health, I am doing this naturally with training and nutrition, no enhancements but some vitamins and bcaa, women supporting women is moto,❤️❤️
never miss leg day , jon pushing Brandon O Toole and Mark O Keeffe to maximise their potential, Aim to build the legs and strengthen with high intensity training , 6 to 8 reps on working sets, each set full controlled reps
05/10/2025
18/12/2021
Great fun this morning in our first Christmas pound class.we rocked out to our xmas tunes we had practised for weeks drummer boy ,all i want for xmas and a few more., we wish you a merry xmas and lots more. No pandemic will stop these girls and the turn up every week and bring their best selves and they are like family to me 😘😘😘 well done to the raffle winners .😘😘
06/09/2021
Well rested over the weekend finishing tricep workout with tricep press for reps
12/08/2021
My client Carina came to me for personal training a little over 6 weeks ago to become fitter first of all and the added benefit of losing weight ,toning and feel more confident in herself. This girl is a credit to herself she followed our nutrition plan and training regime to the letter. Every session she gives it 120 per cent . She loves a challenge and never afraid to try new things. Her achievements of 8 percent body fat and down over a stone in body weight and 30 inches of her body in total speaks for them self with hard work and dedication. Well done Carina so proud of you girl 😘😘
10/08/2021
Focus on Back today is on strength and improving my lift and developing my lats and this is achieved by been consistent in my workout regime.
17/03/2021
Making memories are always important to me and Covid can't stop that. Our amazing energic, dedicated pound fit ladies and gents came to our live class with a big smiles and love as always . EVEN on paddy's day they turned up, dressed up and danced away to our traditional Irish music . I can honestly say they bring so much joy to me to see them laugh and smile and support each other .My job is my passion and always will be
16/03/2021
join me tomorrow night for paddys day pound. lots of fun and sing along to good ole Irish tunes who know so well.
☘️🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪☘️☘️🇮🇪☘️🇮🇪☘️🇮🇪
☘️This St.Patrick’s Day
☘️Join Jo for her Pound Fitness class special at 7.00pm
☘️Wear green on the night
☘️Bring your high energy,as this is going to be a good one
☘️Singing and Irish Dancing most welcome!
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Gym Plus, Applewood Swords/Home Visit
Swords