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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My 100 euro experiment

  I did a small experiment this week and bought about 100 euros worth of food. Pure unadulterated grub. There was one rule. It had to be from its original source. We are talking meats, veggies, a little bit of fruit (but not too much), poultry, rice, sweet potato, tonnes of herbs. Then spent the…

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Tales from the Front Line with Dr Serrano

In continuing with one of our core values we took 2 days last week to spend time with a fantastic guy and brilliant mind learning about nutrition, diet, rehab and exercise to bring you the best that we can bring. Here are a just a few pearls from the mind of Dr. Eric Serrano 1.…

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Kim Kardashian’s Backside and the Three Tin Diet

Crazy diets, mad regimes and frustration can topple any plan very quickly writes gym owner, personal trainer and bootcamp creator covering Maynooth, Kilcock, Celbridge and Leixlip John Lark I nearly choked on my cornflakes there the other day when I glanced down at my wife’s magazine. Kim Kardashian’s backside took up most of the front…

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Willpower? 2 Exercises to Help You Boost It

Is will power a myth and what can we do about it, writes personal trainer in Maynooth, John Lark. Here are a couple of exercises that anyone can try. Willpower? Pure nonsense or at least in what we come to think of it. Picture the scene….you open the fridge to the bar of fruit 
and…

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[Video] Reflection on Health, Fat Loss and Nutrition

I came across this video and as a personal trainer it hit home the message that habits are formed and forged from such an early age. Let us help you unravel them before it is too late. John Lark is a personal trainer and fat loss specialist combining nutrition, training and supplementation for tailored results.…

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How to Power Start your day with breakfast

How you start your day could make or break your efforts in the gym, your diet, stress levels and performance  writes personal trainer in Maynooth and gym owner of Sphere Fitness, John Lark Look I understand. Time is of the essence in the morning. Kids, work, eat, clean, dash, car, traffic, commute, coffee, paper and…

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