She Was Petrified

Admist the noise of yesterday this really got me thinking yesterday. So much so that i sat back with a large brandy and an even bigger cigar. I spoke with a new client over the phone and she was unsure about how her first training session would go. This is very common by the way.…

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7 Steps to Transformation Success (Video)

Transformations like the ones we perform at Sphere in our Dublin and Maynooth locations are all based on doing the basics with consistency and determination. Couple that with our accountability, coaching and support and you are on to a winning formula. If you are not sure where to start however, I recorded a webinar with…

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Where to Start When You Keep Falling off Your Diet (Video)

As a personal trainer I have often seen over the years in working with folks who find it hard to stick to anything that everyone has their own starting point. This has led to some incredible real world transformations over the years. You know that feeling when you start something and can NEVER follow it…

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Testimonial – Mark

The checklist of your average male in their 40s. Flat out in work? Check Young Kids? Check Financial worries? Check. Low in energy? Check. The list goes on. All legit and all too common first world problems, and Mark is no different. “I was 44 years old and I had gotten to a point where…

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Nutrition Lifestyle and Exercise Tips for the Shift Worker

We have worked with a huge number of shift workers over the years, largely due to our location. Garda, nurses, workers from the neighbouring Intel and HP plants that work a 24 hour operation writes Sphere Personal Trainer based in Maynooth, John Lark. Here are some valuable tips There is no doubt about it this…

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Gain Muscle Mass with Volume Training

The Off-season for GAA and other sports can be a great time to make some serious muscle mass gains but you need to do it the right way. This is a principle that we use a good bit of through the training we do here at Sphere. Practice what you preach and here with his…

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Transformation Tips for the Family

In this article Coach Gavin McDowell and personal trainer in Sphere Fitness, Maynooth outlines some great tips to get you AND your family moving boosting your health and energy So one of the biggest obstacles people face in there everyday lives is the area of time management, especially with kids and families. Sometimes I dont…

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“I Don’t Want to Get Bulky” – Weight Training Myth Debunked

“Training heavy will make me bulky or woman shouldn’t have muscle” Over the years the big thing in gyms is every guy wants to gain muscle and strength and woman want to lose weight, with every generalisation like there are exceptions to the rules, however at this time I’m talking about the women’s goal.   I’m…

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How to Get Optimal Digestion and Gut Health

With all our programmes including personal training, group training and semi private personal training here at our facility in Maynooth we always encounter issues with digestion. It has led me over the years to ensure that we have this covered so that you can improve your digestion. You are not what you eat – but…

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How to Track Your Macros

Why? Do you sometimes feel that you eat ‘clean’ most of the time yet can’t shift the last few pounds? Or no matter what you do, you struggle to find your abs? Frustrated, worn down? The time may have come to start taking a more forensic look at your body and more specifically your intake.…

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