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    Resolution Fitness
    @resolutionfitnesscork

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We are delighted to introduce our newest employee Patrick Ryan (@patrickryan_sportsperformance).
Patrick has just joined the Resolution team as a Personal Trainer and S&C Coach and we couldn't be happier to have him joining our team! Patrick's experience and knowledge is right up there with the best and he is going to bring some great qualities to the team!
Be sure to give him a big welcome πŸ’ͺπŸ’™ #resolutionfitness #yourgoals #yourjourney #yoursuccess #newstaff #exciting #team #gym #fitness #training #personaltrainer #strengthandconditioning #nutrition #gains #goals #motivation #inspiration #fitfam  #irishfitfam #corkfitfam
We are delighted to introduce our newest employee Patrick Ryan (@patrickryan_sportsperformance). Patrick has just joined the Resolution team as a Personal Trainer and S&C Coach and we couldn't be happier to have him joining our team! Patrick's experience and knowledge is right up there with the best and he is going to bring some great qualities to the team! Be sure to give him a big welcome πŸ’ͺπŸ’™ #resolutionfitness  #yourgoals  #yourjourney  #yoursuccess  #newstaff  #exciting  #team  #gym  #fitness  #training  #personaltrainer  #strengthandconditioning  #nutrition  #gains  #goals  #motivation  #inspiration  #fitfam  #irishfitfam  #corkfitfam 
**Offer Ends May 31st** 6 Months - €150
12 Months €270
Both will include an Assessment, a Tailored Training Programme and discounted classes!

#resolutionfitness #yourgoals #yourjourney #yoursuccess #May #offer #membership #gym #fitness #training #nutrition #food #bodybuilding #strengthandconditioning #health #exercise #motivation #inspiration #monday #tgim #cork #fitfam #irishfitfam  #corkfitfam
**Caffeine as a Pre-Workout** ''You should try our new 'pre-workout' its got enough Beta Alanine to make make you want to rip your face off, new 'pump formula' (whatever the f**k that is) and 26 other wonderful ingredients...all for just €40'' Sound familiar?? Pre-Workouts are effective but unfortunately are full of unnecessary crap and are grossly over priced. 
A far cheaper and just as beneficial alternative is Caffeine...after all, caffeine is the main ingredient in pre-workouts!

Benefits:
1. Caffeine is effective for enhancing various forms of exercise including endurance activities such as time trial events and intermittent high-intensity sports such as GAA and soccer.
2. Caffeine can improve alertness, focus and cognitive performance in states of sleep deprivation.
3. Caffeine can also improve performance is Strength and Power activities such as weightlifting, however, the research is a little more inconclusive in this area.
3. Caffeine is cheap!! Recommended Dosage:
A low-moderate dosage of 3-5mg/kg of bodyweight is recommended. It is important to note that increased dosage above these levels does not lead to an increased enhancement of performance.

Timing:
Elevated levels are observed in the bloodstream 15mins after ingestion with peak concentrations being observed after 60mins. Ideal timing of 30-60mins prior to training/event.

Sources:
1. Coffee - the average cup of coffee will contain somewhere in the region of 60-200mg of caffeine depending on serving size.
2. Caffeine Powder/Tablets - Powder contains 180mg/serving while tablets contain 200mg/serving (MyProtein products)
3. Tea - average cup can contain 50-100mg of caffeine.

Take Home:
-Pre Workouts are over-priced and full of unnecessary products.
-Caffeine supplementation is an effective performance enhancer for many activities.
-Caffeine supplements/Coffee are cheap.
-Coffee is nice, I like coffee!

#resolutionfitness #yourgoals #yourjourney #yoursuccess #coffee #caffeine #supplements #preworkout #nutrition #food #performance #gym #fitness #health #goals #motivation #fitfam #irishfitfam #corkfitfam
**Caffeine as a Pre-Workout** ''You should try our new 'pre-workout' its got enough Beta Alanine to make make you want to rip your face off, new 'pump formula' (whatever the f**k that is) and 26 other wonderful ingredients...all for just €40'' Sound familiar?? Pre-Workouts are effective but unfortunately are full of unnecessary crap and are grossly over priced. A far cheaper and just as beneficial alternative is Caffeine...after all, caffeine is the main ingredient in pre-workouts! Benefits: 1. Caffeine is effective for enhancing various forms of exercise including endurance activities such as time trial events and intermittent high-intensity sports such as GAA and soccer. 2. Caffeine can improve alertness, focus and cognitive performance in states of sleep deprivation. 3. Caffeine can also improve performance is Strength and Power activities such as weightlifting, however, the research is a little more inconclusive in this area. 3. Caffeine is cheap!! Recommended Dosage: A low-moderate dosage of 3-5mg/kg of bodyweight is recommended. It is important to note that increased dosage above these levels does not lead to an increased enhancement of performance. Timing: Elevated levels are observed in the bloodstream 15mins after ingestion with peak concentrations being observed after 60mins. Ideal timing of 30-60mins prior to training/event. Sources: 1. Coffee - the average cup of coffee will contain somewhere in the region of 60-200mg of caffeine depending on serving size. 2. Caffeine Powder/Tablets - Powder contains 180mg/serving while tablets contain 200mg/serving (MyProtein products) 3. Tea - average cup can contain 50-100mg of caffeine. Take Home: -Pre Workouts are over-priced and full of unnecessary products. -Caffeine supplementation is an effective performance enhancer for many activities. -Caffeine supplements/Coffee are cheap. -Coffee is nice, I like coffee! #resolutionfitness  #yourgoals  #yourjourney  #yoursuccess  #coffee  #caffeine  #supplements  #preworkout  #nutrition  #food  #performance  #gym  #fitness  #health  #goals  #motivation  #fitfam  #irishfitfam  #corkfitfam 
Time for another 'finisher' challenge!!
Give this one a go!! Repost it, tag us and let us know your time πŸ’ͺ

#resolutionfitness #yourgoals #yourjourney #yoursuccess #finisher #conditioning #fitness #repost #gym #training #health #exercise #nutrition #goals #motivation #fitfam #irishfitfam #corkfitfam #gains #challenge
We are now delighted to announce that we will be hosting Sprint Hurdle training πŸ˜‚
Tokyo 2020 here we come πŸ˜‚πŸ˜‚ #resolutionfitness #yourgoals #yourjourney #yoursuccess #hurdles #banter #olympics #2020 #gym #fitness #training #speed #strength #nutrition #goals #motivation #fitfam #irishfitfam #corkfitfam
**Injury Rehab** Here we have one of our clients who is recovering from her second ACL surgery and is now doing Personal sessions as part of her rehab. The aim of her sessions has been to increase strength in her legs and core, increase stability and improve landing mechanics with the eventual aim of getting her back on the pitch. 
The exercises shown are aimed at improving her uni-lateral leg strength, static stability and dynamic stability and landing. It is key with this client that we work her in all planes of movement and different intensities to ensure maximum confidence on return to play for her.
This is just one of many of our Rehab clients, we have everything ranging from scoliosis correction to hamstring tears and everything in between.
Do not hesitate to contact us if you are looking to start a rehabilitation programme to get yourself back to your sport or full health.

#resolutionfitness #yourgoals #yourjourney #yoursuccess #injury #rehab #results #performance #gym #fitness #training #nutrition #monday #motivation #goals #fitfam #irishfitfam #corkfitfam #acl #strength
**Injury Rehab** Here we have one of our clients who is recovering from her second ACL surgery and is now doing Personal sessions as part of her rehab. The aim of her sessions has been to increase strength in her legs and core, increase stability and improve landing mechanics with the eventual aim of getting her back on the pitch. The exercises shown are aimed at improving her uni-lateral leg strength, static stability and dynamic stability and landing. It is key with this client that we work her in all planes of movement and different intensities to ensure maximum confidence on return to play for her. This is just one of many of our Rehab clients, we have everything ranging from scoliosis correction to hamstring tears and everything in between. Do not hesitate to contact us if you are looking to start a rehabilitation programme to get yourself back to your sport or full health. #resolutionfitness  #yourgoals  #yourjourney  #yoursuccess  #injury  #rehab  #results  #performance  #gym  #fitness  #training  #nutrition  #monday  #motivation  #goals  #fitfam  #irishfitfam  #corkfitfam  #acl  #strength 
Here we have one of our long term clients Gordon smashing out some deadlifts! Gordon is an absolute trooper in his sessions and a pleasure to train πŸ’ͺπŸ’™ PT's at RF are not just about hammering you for 45mins...we pride ourselves on educating our clients, progressing them to more complex exercises like the deadlift and getting results through smart and effective training!

#resolutionfitness #yourgoals #yourjourney #yoursuccess #deadlift #personaltraining #results #effective #goals #gym #fitness #training #nutrition #motivation #inspiration #friday #fitfam #irishfitfam #corkfitfam
Here we have one of our long term clients Gordon smashing out some deadlifts! Gordon is an absolute trooper in his sessions and a pleasure to train πŸ’ͺπŸ’™ PT's at RF are not just about hammering you for 45mins...we pride ourselves on educating our clients, progressing them to more complex exercises like the deadlift and getting results through smart and effective training! #resolutionfitness  #yourgoals  #yourjourney  #yoursuccess  #deadlift  #personaltraining  #results  #effective  #goals  #gym  #fitness  #training  #nutrition  #motivation  #inspiration  #friday  #fitfam  #irishfitfam  #corkfitfam 
What an evening to have an outdoor bootcamp β˜€β˜€β˜€ Judging by the silence I think the guys were pretty tired by this point πŸ˜‚πŸ’ͺ #resolutionfitness #yourgoals #yourjourney #yoursuccess #bootcamp #sunshine #summer #sweat #exercise #training #fitness #gains #goals #motivation #sprints #fitfam #irishfitfam #corkfitfam
Have you tried our Spinning yet?? You should...here's why:

Top Quality Instructor βœ”
Great Music βœ”
Fun Environment βœ”
Great Workout βœ”

Classes:
-Tues and Thurs @7pm
-Wed @6:30am and 9:30am
-Sat @10am 
#resolutionfitness #yourgoals #yourjourney #yoursuccess #spinning #workout #gym #cork  #fitness #sweat #training #nutrition #fun #motivation #gains #goals #fitfam #irishfitfam #corkfitfam #tuesday #music
Happy Sunday πŸ’™ We are open till 6pm today if you are working outπŸ’ͺ🏻 If today is your rest day, enjoy the fine drying and see you tomorrow from 6am πŸ‘ŠπŸ» #resolutionfitness #rf #yourgoals #yourjourney #yoursuccess #cork #corkfitfam #sunshine #fitness #health #motivation #mobility #restday #sunday #dedication #gym #summer #blueandblack #sundayfunday
A group pic from our session with some of the 5th Years in Ashton School last Friday. Great to be in for Active School Week and raising awareness about exercise and it's benefits! πŸ’™

#resolutionfitness #yourgoals #yourjourney #yoursuccess #activeschools  #Ashton #cork #exercise #health #benefits #gym #fitness #training #nutrition #fitfam #irishfitfam #corkfitfam #motivation
**Member of the Month** We would like to congratulate the wonderful Sharon Smithers on being nominated as member of the month for April by our staff. Sharon has taken to life in the gym unbelievably well, working through programme after programme and smashing  every exercise and challenge we give her. She has gotten stronger, fitter, leaner and we are looking forward to seeing her progress even more!! Sharon has gotten a 10 Class Pass and a bunch of flowers!!
Congrats Sharon, pleasure having you at Resolution! πŸ’™πŸ’™ #resolutionfitness #yourgoals #yourjourney #yoursuccess #memberofthemonth #results #gains #gym #fitness #training #health #exercise #nutrition #spinning #motivation #fitfam #irishfitfam #corkfitfam
**Member of the Month** We would like to congratulate the wonderful Sharon Smithers on being nominated as member of the month for April by our staff. Sharon has taken to life in the gym unbelievably well, working through programme after programme and smashing every exercise and challenge we give her. She has gotten stronger, fitter, leaner and we are looking forward to seeing her progress even more!! Sharon has gotten a 10 Class Pass and a bunch of flowers!! Congrats Sharon, pleasure having you at Resolution! πŸ’™πŸ’™ #resolutionfitness  #yourgoals  #yourjourney  #yoursuccess  #memberofthemonth  #results  #gains  #gym  #fitness  #training  #health  #exercise  #nutrition  #spinning  #motivation  #fitfam  #irishfitfam  #corkfitfam 
Harder than it looks!! πŸ˜‰

Give it a go and tag us to let us know how you got on! πŸ’™

#resolutionfitness #yourgoals #yourjourney #yoursuccess #challenge #chinups #pushups
#finisher #gym #fitness #training #health #exercise #gains #goals #nutrition #fitfam  #irishfitfam #corkfitfam #motivation
**Competition Winner** Congratulations to our mystery box winner @catriona.odriscoll who guessed correctly on the "What happens next competition" Catriona gave us a subtle hint about what she thought would be a great prize to place in the mystery box. A pair of the lovely Daisydees leggings from @queenbathletics of course and a 10 class pass!! Fair play Catriona πŸ“š #RF #Motivation #Training #Competition #TheLibrarian #Motivation #CorkFitFam #FitF #Inspiration #Squats #Macarena #Nike #Winner
**Competition Winner** Congratulations to our mystery box winner @catriona.odriscoll who guessed correctly on the "What happens next competition" Catriona gave us a subtle hint about what she thought would be a great prize to place in the mystery box. A pair of the lovely Daisydees leggings from @queenbathletics of course and a 10 class pass!! Fair play Catriona πŸ“š #RF  #Motivation  #Training  #Competition  #TheLibrarian  #Motivation  #CorkFitFam  #FitF  #Inspiration  #Squats  #Macarena  #Nike  #Winner 
The first step towards your goals is to move forward... You don't have to have it all figured out, just make the first move πŸ‘ŠπŸ»πŸ’™ #YourGoals #YourJourney #YourSuccess #Training #RF #Motivation #PersonalTraining #NewBeginnings #Squats #Lunges #EarlyMornings #6AMStarts #Nutrition #BackToBasics
**Time to Expand** We are delighted to announce that we are looking to expand the team here at Resolution Fitness. Here's what we're looking for :
1. No robots
(we want personality)
2. Passion
3. Banter
4. Personal Trainer/Class Instructor/S&C Coach

How to Apply:
Email us at resolutionfitnesscork@gmail.com with your CV and a Cover Letter. With your Cover Letter please tell us a little bit more about you as a person; what you like to do, what got you into the fitness industry, where you see yourself in the future, why you think you'd fit in at Resolution, etc. Be fun rather than formal with this part.

What's on Offer:
1. 25-30 hours per week (with opportunity to grow)
2. A chance to work with the best team in Cork πŸ˜‰

#resolutionfitness #yourgoals #yourjourney #yoursuccess #expanding #growth #fitness #gym #personaltrainer #health #exercise #nutrition #goals #motivation #fitfam #irishfitfam #corkfitfam #cork #ireland
**Time to Expand** We are delighted to announce that we are looking to expand the team here at Resolution Fitness. Here's what we're looking for : 1. No robots (we want personality) 2. Passion 3. Banter 4. Personal Trainer/Class Instructor/S&C Coach How to Apply: Email us at resolutionfitnesscork@gmail.com with your CV and a Cover Letter. With your Cover Letter please tell us a little bit more about you as a person; what you like to do, what got you into the fitness industry, where you see yourself in the future, why you think you'd fit in at Resolution, etc. Be fun rather than formal with this part. What's on Offer: 1. 25-30 hours per week (with opportunity to grow) 2. A chance to work with the best team in Cork πŸ˜‰ #resolutionfitness  #yourgoals  #yourjourney  #yoursuccess  #expanding  #growth  #fitness  #gym  #personaltrainer  #health  #exercise  #nutrition  #goals  #motivation  #fitfam  #irishfitfam  #corkfitfam  #cork  #ireland