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pt/s&c session
45 min
60 euros
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Play, have fun, discover, this is real training, this is the ethos of life training 💪

@gmbfitness #mobility #flexibility #strength #AnimalFlow #AntiAgingFitness @snapfitness247galway

Play, have fun, discover, this is real training, this is the ethos of life training 💪

@gmbfitness #mobility #flexibility #strength #AnimalFlow #AntiAgingFitness @snapfitness247galway

YOU HAVE A "GOOD" SIDE AND A "BAD" SIDE. LET’S FIX THAT.

🛑 STOP STRETCHING. START CONTROLLING.

We are back for Part 2 of our new Mobility Series.
Last week, we used Animal Flow to map out your restrictions. We found where you were tight and where you were strong. This week? We are leveling up.

The focus is Unilateral Integrity.

We all have that one "lazy" side that relies on the strong side to do the work. In this session, we are splitting the body in half to expose those imbalances and fix them using the GMB Fitness method.

I’m Coach Nige, your qualified GMB Trainer. If you’ve been to my Kinetic Flow classes before, you know the standard. This is that same energy—chill vibes, good tunes, and a space to focus—just with a different "flavour" of movement designed to bulletproof your joints.

Come down, disconnect from the noise, and reconnect with your body.

👇 THE DETAILS 👇
🗓 WHEN: Tuesday 13/01
⏰ TIME: 7:00 PM
📍 WHERE: Snap Fitness Galway
📲 HOW: Book your spot directly through the Snap Fitness App.
Don't let your "bad" side stay that way. See you on the mats. 🦎
#KineticFlow #GMBFitness #MobilityGalway #SnapFitnessGalway #AnimalFlow
@snapfitness247galway

YOU HAVE A "GOOD" SIDE AND A "BAD" SIDE. LET’S FIX THAT.

🛑 STOP STRETCHING. START CONTROLLING.

We are back for Part 2 of our new Mobility Series.
Last week, we used Animal Flow to map out your restrictions. We found where you were tight and where you were strong. This week? We are leveling up.

The focus is Unilateral Integrity.

We all have that one "lazy" side that relies on the strong side to do the work. In this session, we are splitting the body in half to expose those imbalances and fix them using the GMB Fitness method.

I’m Coach Nige, your qualified GMB Trainer. If you’ve been to my Kinetic Flow classes before, you know the standard. This is that same energy—chill vibes, good tunes, and a space to focus—just with a different "flavour" of movement designed to bulletproof your joints.

Come down, disconnect from the noise, and reconnect with your body.

👇 THE DETAILS 👇
🗓 WHEN: Tuesday 13/01
⏰ TIME: 7:00 PM
📍 WHERE: Snap Fitness Galway
📲 HOW: Book your spot directly through the Snap Fitness App.
Don't let your "bad" side stay that way. See you on the mats. 🦎
#KineticFlow #GMBFitness #MobilityGalway #SnapFitnessGalway #AnimalFlow
@snapfitness247galway

1. What is the FMS?
It is a grading system (0-3 score) that documents movement patterns that are key to normal function. It filters out people who have pain or significant limitations that need medical attention versus those who just need corrective exercises.

2. Where does it come from?
It originated in 1995, created by Gray Cook and Lee Burton. They wanted a system that bridge the gap between rehabilitation (physical therapy) and fitness (strength conditioning). They needed a baseline to say "This person is moving well enough to train intensely."

3. What am I looking for?
You are looking for two main things:
Pain: If it hurts, the score is 0 and it’s a medical referral.

Asymmetry: If the right shoulder has full range of motion but the left is stuck, that imbalance is a major injury predictor.

The 7 Movements:
Deep Squat
Hurdle Step
Inline Lunge
Shoulder Mobility
Active Straight Leg Raise
Trunk Stability Push-up
Rotary Stability

4. Why do it?
Injury Prevention: It spots the "weak link" before it snaps (no pun intended 🤪)

Baseline: It gives us a starting score so we can prove to you the client later that your mobility has improved.

Whiteboard Talks: The Origins of the FMS
This video features co-founder Lee Burton;

Link in story

#Personaltrainergalway #galwayfitness #galwaygym #galwaySmallBusiness #lovegalway @snapfitness247galway

1. What is the FMS?
It is a grading system (0-3 score) that documents movement patterns that are key to normal function. It filters out people who have pain or significant limitations that need medical attention versus those who just need corrective exercises.

2. Where does it come from?
It originated in 1995, created by Gray Cook and Lee Burton. They wanted a system that bridge the gap between rehabilitation (physical therapy) and fitness (strength conditioning). They needed a baseline to say "This person is moving well enough to train intensely."

3. What am I looking for?
You are looking for two main things:
Pain: If it hurts, the score is 0 and it’s a medical referral.

Asymmetry: If the right shoulder has full range of motion but the left is stuck, that imbalance is a major injury predictor.

The 7 Movements:
Deep Squat
Hurdle Step
Inline Lunge
Shoulder Mobility
Active Straight Leg Raise
Trunk Stability Push-up
Rotary Stability

4. Why do it?
Injury Prevention: It spots the "weak link" before it snaps (no pun intended 🤪)

Baseline: It gives us a starting score so we can prove to you the client later that your mobility has improved.

Whiteboard Talks: The Origins of the FMS
This video features co-founder Lee Burton;

Link in story

#Personaltrainergalway #galwayfitness #galwaygym #galwaySmallBusiness #lovegalway @snapfitness247galway

UNLOCK YOUR HIDDEN STRENGTH. 🔓⚖️

It’s time to expose imbalances and build serious athletic power. Join Coach Nige this Tuesday for a specialized S7 Strength Session.

We are ditching the barbell and focusing purely on Unilateral (single-limb) Training.

🗓 WHEN: Tuesday, 13th Jan @ 6:00 PM
📍 WHERE: Snap Fitness Galway
🗣 COACH: Nige
👇 THE S7 GAME PLAN 👇

Here is the blueprint for Tuesday’s 45-minute session (swipe to see the full breakdown above 👆):

🔥 PHASE 1: RAMP WARM-UP
We don’t just jog. We raise body temp, activate the crucial glute/core "linkage," and potentiate the nervous system with explosive single-leg jumps. We get ready to fire.

🦍 PHASE 2: THE MAIN LIFT
30 minutes of focused grind.
We use supersets of heavy lower-body push/pull (like Rear-Foot Elevated Split Squats & RDLs) combined with upper-body work.

The Secret Sauce: Because you are only holding weight on one side, your core has to work overtime to stop you from twisting. This is "Anti-Rotation" strength—the key to athletic stability.

🧠 PHASE 3: THE "WHY"
Why train one leg at a time? Science shows we can often produce more force relatively on one leg than on two (the "Bilateral Force Deficit"). This session taps into that hidden potential to maximize strength and fix left-to-right asymmetries.

Don't hide your weaknesses. Attack them.
Spots go fast for S7. Get on the app and book your place now!

#SnapFitnessGalway #S7Strength #UnilateralTraining #professional
#StrengthandconditioningCoach @snapfitness247galway

UNLOCK YOUR HIDDEN STRENGTH. 🔓⚖️

It’s time to expose imbalances and build serious athletic power. Join Coach Nige this Tuesday for a specialized S7 Strength Session.

We are ditching the barbell and focusing purely on Unilateral (single-limb) Training.

🗓 WHEN: Tuesday, 13th Jan @ 6:00 PM
📍 WHERE: Snap Fitness Galway
🗣 COACH: Nige
👇 THE S7 GAME PLAN 👇

Here is the blueprint for Tuesday’s 45-minute session (swipe to see the full breakdown above 👆):

🔥 PHASE 1: RAMP WARM-UP
We don’t just jog. We raise body temp, activate the crucial glute/core "linkage," and potentiate the nervous system with explosive single-leg jumps. We get ready to fire.

🦍 PHASE 2: THE MAIN LIFT
30 minutes of focused grind.
We use supersets of heavy lower-body push/pull (like Rear-Foot Elevated Split Squats & RDLs) combined with upper-body work.

The Secret Sauce: Because you are only holding weight on one side, your core has to work overtime to stop you from twisting. This is "Anti-Rotation" strength—the key to athletic stability.

🧠 PHASE 3: THE "WHY"
Why train one leg at a time? Science shows we can often produce more force relatively on one leg than on two (the "Bilateral Force Deficit"). This session taps into that hidden potential to maximize strength and fix left-to-right asymmetries.

Don't hide your weaknesses. Attack them.
Spots go fast for S7. Get on the app and book your place now!

#SnapFitnessGalway #S7Strength #UnilateralTraining #professional
#StrengthandconditioningCoach @snapfitness247galway

Lunch time running in the middle of the city
🏃‍♂️❤️🙏#

#human #lovegalway #runner #movementismymedicine #nature

Lunch time running in the middle of the city
🏃‍♂️❤️🙏#

#human #lovegalway #runner #movementismymedicine #nature

52 minutes is the new 45. 🌧️🏃‍♂️

Back on the old 8km route today. In my 30s, I’d clock this in 45 minutes. Today it was 52, but the context has changed.

I’ve swapped the cushioned runners for @vivobarefoot — trading artificial bounce for natural muscle rebound. It’s harder, but it keeps me honest.

The training philosophy has shifted too. I’m not just a runner anymore. Between calisthenics, heavy weights, skill work, mobility, and swimming, the goal is to be a complete Hybrid Athlete.

Good to get out in the County Galway wind and rain. Positive spin: it’s not bad weather, it’s just intense nature bathing. ☘️

#HybridAthlete #Vivobarefoot #BarefootRunning #FunctionalFitness #Calisthenics Galway

52 minutes is the new 45. 🌧️🏃‍♂️

Back on the old 8km route today. In my 30s, I’d clock this in 45 minutes. Today it was 52, but the context has changed.

I’ve swapped the cushioned runners for @vivobarefoot — trading artificial bounce for natural muscle rebound. It’s harder, but it keeps me honest.

The training philosophy has shifted too. I’m not just a runner anymore. Between calisthenics, heavy weights, skill work, mobility, and swimming, the goal is to be a complete Hybrid Athlete.

Good to get out in the County Galway wind and rain. Positive spin: it’s not bad weather, it’s just intense nature bathing. ☘️

#HybridAthlete #Vivobarefoot #BarefootRunning #FunctionalFitness #Calisthenics Galway

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude

🛑 STOP STRETCHING. START CONTROLLING.

We are back for Part 2 of our new Mobility Series.

Last week, we used Animal Flow to map out your restrictions. We found where you were tight and where you were strong. This week? We are leveling up.

The focus is Unilateral Integrity.

We all have that one "lazy" side that relies on the strong side to do the work. In this session, we are splitting the body in half to expose those imbalances and fix them using the GMB Fitness method.

I’m Coach Nige, your qualified GMB Trainer. If you’ve been to my Kinetic Flow classes before, you know the standard. This is that same energy—chill vibes, good tunes, and a space to focus—just with a different "flavour" of movement designed to bulletproof your joints.

Come down, disconnect from the noise, and reconnect with your body.

👇 THE DETAILS 👇

🗓 WHEN: Tuesday 13/01

⏰ TIME: 7:00 PM

📍 WHERE: Snap Fitness Galway

📲 HOW: Book your spot directly through the Snap Fitness App.

Don't let your "bad" side stay that way. See you on the mats. 🦎

#KineticFlow @gmbfitness #MobilityGalway #AnimalFlow #GalwayFitness #UnilateralTraining @snapfitness247galway

🛑 STOP STRETCHING. START CONTROLLING.

We are back for Part 2 of our new Mobility Series.

Last week, we used Animal Flow to map out your restrictions. We found where you were tight and where you were strong. This week? We are leveling up.

The focus is Unilateral Integrity.

We all have that one "lazy" side that relies on the strong side to do the work. In this session, we are splitting the body in half to expose those imbalances and fix them using the GMB Fitness method.

I’m Coach Nige, your qualified GMB Trainer. If you’ve been to my Kinetic Flow classes before, you know the standard. This is that same energy—chill vibes, good tunes, and a space to focus—just with a different "flavour" of movement designed to bulletproof your joints.

Come down, disconnect from the noise, and reconnect with your body.

👇 THE DETAILS 👇

🗓 WHEN: Tuesday 13/01

⏰ TIME: 7:00 PM

📍 WHERE: Snap Fitness Galway

📲 HOW: Book your spot directly through the Snap Fitness App.

Don't let your "bad" side stay that way. See you on the mats. 🦎

#KineticFlow @gmbfitness #MobilityGalway #AnimalFlow #GalwayFitness #UnilateralTraining @snapfitness247galway

It’s time to expose imbalances and build serious athletic power. Join Coach Nige this Tuesday for a specialized S7 Strength Session.

We are ditching the barbell and focusing purely on Unilateral (single-limb) Training.

🗓 WHEN: Tuesday, 13th Jan @ 6:00 PM

📍 WHERE: Snap Fitness Galway

🗣 COACH: Nige

👇 THE S7 GAME PLAN 👇
Here is the blueprint for Tuesday’s 45-minute session (swipe to see the full breakdown above 👆):

🔥 PHASE 1: RAMP WARM-UP
We don’t just jog. We raise body temp, activate the crucial glute/core "linkage," and potentiate the nervous system with explosive single-leg jumps. We get ready to fire.

🦍 PHASE 2: THE MAIN LIFT
30 minutes of focused grind.
We use supersets of heavy lower-body push/pull (like Rear-Foot Elevated Split Squats & RDLs) combined with upper-body work.

The Secret Sauce: Because you are only holding weight on one side, your core has to work overtime to stop you from twisting. This is "Anti-Rotation" strength—the key to athletic stability ( building on last week's session)

🧠 PHASE 3: THE "WHY"
Why train one leg at a time? Science shows we can often produce more force relatively on one leg than on two (the "Bilateral Force Deficit").

This session taps into that hidden potential to maximize strength and fix left-to-right asymmetries.

Don't hide your weaknesses. Attack them.
Spots go fast for S7. Get on the app and book your place now!

#SnapFitnessGalway #S7Strength #GalwayFit #UnilateralTraining #StrengthandconditioningCoach @snapfitness247galway

It’s time to expose imbalances and build serious athletic power. Join Coach Nige this Tuesday for a specialized S7 Strength Session.

We are ditching the barbell and focusing purely on Unilateral (single-limb) Training.

🗓 WHEN: Tuesday, 13th Jan @ 6:00 PM

📍 WHERE: Snap Fitness Galway

🗣 COACH: Nige

👇 THE S7 GAME PLAN 👇
Here is the blueprint for Tuesday’s 45-minute session (swipe to see the full breakdown above 👆):

🔥 PHASE 1: RAMP WARM-UP
We don’t just jog. We raise body temp, activate the crucial glute/core "linkage," and potentiate the nervous system with explosive single-leg jumps. We get ready to fire.

🦍 PHASE 2: THE MAIN LIFT
30 minutes of focused grind.
We use supersets of heavy lower-body push/pull (like Rear-Foot Elevated Split Squats & RDLs) combined with upper-body work.

The Secret Sauce: Because you are only holding weight on one side, your core has to work overtime to stop you from twisting. This is "Anti-Rotation" strength—the key to athletic stability ( building on last week's session)

🧠 PHASE 3: THE "WHY"
Why train one leg at a time? Science shows we can often produce more force relatively on one leg than on two (the "Bilateral Force Deficit").

This session taps into that hidden potential to maximize strength and fix left-to-right asymmetries.

Don't hide your weaknesses. Attack them.
Spots go fast for S7. Get on the app and book your place now!

#SnapFitnessGalway #S7Strength #GalwayFit #UnilateralTraining #StrengthandconditioningCoach @snapfitness247galway

It’s not just a walk. It’s a nervous system reset. 🌿🧠

We spend so much of our lives in "foveal vision"—staring intently at screens and phones. This keeps our brains in high-alert mode. Here is why stepping into a hedgerow or a park actually works to fix that:

Natural Fractals: Nature is full of repeating patterns (fractals) found in ivy, branches, and clouds. Studies show that simply looking at these patterns can reduce stress levels by up to 60%. It’s a "soft fascination" that rests the brain.

Panoramic Vision: intentionally looking at the horizon or softening your gaze to take in the periphery tells your amygdala (the fear center) that you are safe. It engages the parasympathetic nervous system (rest and digest).

Box Breathing: The quickest way to hack your vagus nerve. 4 counts in, 4 hold, 4 out, 4 hold.

Next time you feel the walls closing in, don't just "push through." Step out. Look far. Breathe deep.

Save this for the next time you need a reminder to step away from the grind. ✌️

#NatureTherapy #Fractals #BoxBreathing #PanoramicVision #MentalHealthAwareness

It’s not just a walk. It’s a nervous system reset. 🌿🧠

We spend so much of our lives in "foveal vision"—staring intently at screens and phones. This keeps our brains in high-alert mode. Here is why stepping into a hedgerow or a park actually works to fix that:

Natural Fractals: Nature is full of repeating patterns (fractals) found in ivy, branches, and clouds. Studies show that simply looking at these patterns can reduce stress levels by up to 60%. It’s a "soft fascination" that rests the brain.

Panoramic Vision: intentionally looking at the horizon or softening your gaze to take in the periphery tells your amygdala (the fear center) that you are safe. It engages the parasympathetic nervous system (rest and digest).

Box Breathing: The quickest way to hack your vagus nerve. 4 counts in, 4 hold, 4 out, 4 hold.

Next time you feel the walls closing in, don't just "push through." Step out. Look far. Breathe deep.

Save this for the next time you need a reminder to step away from the grind. ✌️

#NatureTherapy #Fractals #BoxBreathing #PanoramicVision #MentalHealthAwareness

Sure, we geek out on torque and skill acquisition

🧠💪. But the best part of calisthenics isn't the physics—it's the people.

We’re building a Calisthenics community right here at Snap Fitness Galway. Whether you’re working on your first pull-up or your front lever, you have a spot with us.

Come say hi, grab some rings, and let’s play.

#SnapFitnessGalway #GalwayCalisthenics #GalwayFitFam #CalisthenicsCommunity #StreetWorkout @snapfitness247galway

Sure, we geek out on torque and skill acquisition

🧠💪. But the best part of calisthenics isn't the physics—it's the people.

We’re building a Calisthenics community right here at Snap Fitness Galway. Whether you’re working on your first pull-up or your front lever, you have a spot with us.

Come say hi, grab some rings, and let’s play.

#SnapFitnessGalway #GalwayCalisthenics #GalwayFitFam #CalisthenicsCommunity #StreetWorkout @snapfitness247galway

Don't live locally? That shouldn't stop you from getting the best results of your life.

My Total Transformation Package is now available fully remotely. You get the exact same service, but your weekly 1-to-1 session is delivered via high-quality Zoom call.

For €120/month, you get:

✅ 1-on-1 Coaching Session (In-person OR via Zoom)

✅ Bespoke Training & Nutrition Plan

✅ Functional Movement & Injury Screening (Guided remotely)

✅ Full App Access (Workouts, Recipes, Tracker)

✅ 1 Rep Max Testing (Every 6 weeks)

✅ Wearable Integration & Daily Habit Coaching
Whether you are down the road or in a different time zone, we track, analyze, and adapt the same way.

💡 Same price. Same accountability. Same results.

Click the link in my bio (my link tree)to book your FREE Discovery Session (Video Call available!).

#OnlineCoaching #RemoteTraining #ZoomFitness #PersonalTrainer #FitnessGoals NoExcuses

Don't live locally? That shouldn't stop you from getting the best results of your life.

My Total Transformation Package is now available fully remotely. You get the exact same service, but your weekly 1-to-1 session is delivered via high-quality Zoom call.

For €120/month, you get:

✅ 1-on-1 Coaching Session (In-person OR via Zoom)

✅ Bespoke Training & Nutrition Plan

✅ Functional Movement & Injury Screening (Guided remotely)

✅ Full App Access (Workouts, Recipes, Tracker)

✅ 1 Rep Max Testing (Every 6 weeks)

✅ Wearable Integration & Daily Habit Coaching
Whether you are down the road or in a different time zone, we track, analyze, and adapt the same way.

💡 Same price. Same accountability. Same results.

Click the link in my bio (my link tree)to book your FREE Discovery Session (Video Call available!).

#OnlineCoaching #RemoteTraining #ZoomFitness #PersonalTrainer #FitnessGoals NoExcuses

Most PT packages give you a workout plan and a wave goodbye. My Total Transformation Package gives you the entire ecosystem you need to actually change your life.

WE DON’T JUST TRAIN, WE TRACK, ANALYZE, AND ADAPT.

For just €120/month, you get:

✅ 1-on-1 Personal Training Session (Every week)

✅ Bespoke Training & Nutrition Plan (Tailored to YOU)

✅ Functional Movement & Injury Screening

✅ Full App Access (Workouts, Recipes, Tracker)

✅ 1 Rep Max Testing (Every 6 weeks to prove strength gains)

✅ Wearable Integration & Daily Habit Coaching
We don’t just train; we track, analyze, and adapt.

💡 I recommend a 3-month commitment to see real, lasting physiological changes.

Ready to build your blueprint? Click the link in my bio (linktree) to book your FREE Discovery Session today.

#PersonalTraining #FitnessGoals #StrengthTraining #OnlineCoaching #GymMotivation Transformation @snapfitness247galway

Most PT packages give you a workout plan and a wave goodbye. My Total Transformation Package gives you the entire ecosystem you need to actually change your life.

WE DON’T JUST TRAIN, WE TRACK, ANALYZE, AND ADAPT.

For just €120/month, you get:

✅ 1-on-1 Personal Training Session (Every week)

✅ Bespoke Training & Nutrition Plan (Tailored to YOU)

✅ Functional Movement & Injury Screening

✅ Full App Access (Workouts, Recipes, Tracker)

✅ 1 Rep Max Testing (Every 6 weeks to prove strength gains)

✅ Wearable Integration & Daily Habit Coaching
We don’t just train; we track, analyze, and adapt.

💡 I recommend a 3-month commitment to see real, lasting physiological changes.

Ready to build your blueprint? Click the link in my bio (linktree) to book your FREE Discovery Session today.

#PersonalTraining #FitnessGoals #StrengthTraining #OnlineCoaching #GymMotivation Transformation @snapfitness247galway

#human #movementismymedicine #strength #calisthenics #movementismymedicine @warehousegym.ie

#human #movementismymedicine #strength #calisthenics #movementismymedicine @warehousegym.ie

#human #movementismymedicine #gratitude #nature #gmbtrainer

#human #movementismymedicine #gratitude #nature #gmbtrainer

Yesterday’s class was a beast. We focused on Rotational Power (creating force) and Anti-Rotation (resisting force) with those 5kg plates

If you’re waking up feeling tight through the lats, mid-back, or sides today—that is normal! You put your spine under new tension.

To speed up recovery, here is your "Homework" assignment: The Open Book. 📖

How to do it:
1️⃣ Lie on your side, knees stacked at 90 degrees.

2️⃣ Reach your top arm across and try to touch the floor behind you.

3️⃣ Key: Follow your hand with your eyes and breathe out as you open up.

Do 10 reps per side to unlock that stiffness.
Call to Action:

Save this reel for your next recovery day and drop a 🔥 in the comments if you survived the 20-min
EMOM & Tabata

#RotationalStrength #MobilityFlow #CoreWorkout #Recovery #OpenBookStretc @snapfitness247galway

Yesterday’s class was a beast. We focused on Rotational Power (creating force) and Anti-Rotation (resisting force) with those 5kg plates

If you’re waking up feeling tight through the lats, mid-back, or sides today—that is normal! You put your spine under new tension.

To speed up recovery, here is your "Homework" assignment: The Open Book. 📖

How to do it:
1️⃣ Lie on your side, knees stacked at 90 degrees.

2️⃣ Reach your top arm across and try to touch the floor behind you.

3️⃣ Key: Follow your hand with your eyes and breathe out as you open up.

Do 10 reps per side to unlock that stiffness.
Call to Action:

Save this reel for your next recovery day and drop a 🔥 in the comments if you survived the 20-min
EMOM & Tabata

#RotationalStrength #MobilityFlow #CoreWorkout #Recovery #OpenBookStretc @snapfitness247galway

Huge respect for showing up and doing the work yesterday. That wasn't a relaxing stretch session—that was genuine movement training, and you crushed it.

If you are waking up today feeling muscles you didn't know you had (especially in the hips, shins, or wrists), that is a good sign. It means we successfully targeted the weak links in your kinetic chain.

Here is the breakdown of what we did, why we did it, and how to recover.

🧠 The Breakdown
THE WHY (Purpose):
Most of us spend our lives in "mid-range" movement. We rarely take our joints to their full end-range. By actively controlling those end-ranges, we convince the nervous system to take the "brakes" off, unlocking more freedom of movement.

THE HOW (Mechanics):
We used Animal Locomotion (Bear, Monkey, Crab). This forces the body to stabilize itself without equipment. Unlike passive stretching (where gravity does the work), this was Active Mobility—using your own strength to pull yourself into position.

WHAT IT HELPS (Transfer):
Better Lifts: Open hips = deeper Squats and safer Deadlifts.

Longevity: The ability to get up and down from the floor is the #1 physical indicator of long-term health.

Pain Reduction: "Motion is lotion." Moving joints through their full rotation feeds them with nutrients.

🚑 DOMS Control (Soreness Management)
If you are feeling stiff today, here is your game plan:

Motion is Lotion: Do not sit still all day! The worst thing for soreness is stagnation. Go for a 10-minute walk or do a few gentle bodyweight squats.

Heat & Hydration: A hot bath with Epsom salts (Magnesium) works wonders for the hip capsules. Drink plenty of water to help flush the tissue.

The Wrist Fix: If your wrists are tender from the Crab position, clasp your hands together and roll them in gentle circles for 60 seconds.
🏠 Your Homework (TV Time)

#movementismedicine #mobility @snapfitness247galway

Huge respect for showing up and doing the work yesterday. That wasn't a relaxing stretch session—that was genuine movement training, and you crushed it.

If you are waking up today feeling muscles you didn't know you had (especially in the hips, shins, or wrists), that is a good sign. It means we successfully targeted the weak links in your kinetic chain.

Here is the breakdown of what we did, why we did it, and how to recover.

🧠 The Breakdown
THE WHY (Purpose):
Most of us spend our lives in "mid-range" movement. We rarely take our joints to their full end-range. By actively controlling those end-ranges, we convince the nervous system to take the "brakes" off, unlocking more freedom of movement.

THE HOW (Mechanics):
We used Animal Locomotion (Bear, Monkey, Crab). This forces the body to stabilize itself without equipment. Unlike passive stretching (where gravity does the work), this was Active Mobility—using your own strength to pull yourself into position.

WHAT IT HELPS (Transfer):
Better Lifts: Open hips = deeper Squats and safer Deadlifts.

Longevity: The ability to get up and down from the floor is the #1 physical indicator of long-term health.

Pain Reduction: "Motion is lotion." Moving joints through their full rotation feeds them with nutrients.

🚑 DOMS Control (Soreness Management)
If you are feeling stiff today, here is your game plan:

Motion is Lotion: Do not sit still all day! The worst thing for soreness is stagnation. Go for a 10-minute walk or do a few gentle bodyweight squats.

Heat & Hydration: A hot bath with Epsom salts (Magnesium) works wonders for the hip capsules. Drink plenty of water to help flush the tissue.

The Wrist Fix: If your wrists are tender from the Crab position, clasp your hands together and roll them in gentle circles for 60 seconds.
🏠 Your Homework (TV Time)

#movementismedicine #mobility @snapfitness247galway

⚠️ Stop passively waiting to recover. Be the pump. ⚠️

Here is the actual science of how movement cleans your body 👇

Most people think "detoxing" happens with juice cleanses or sweating. But the real work is done by your Lymphatic System.

Think of your lymphatic system as your body’s waste disposal unit. It collects cellular debris, bacteria, and metabolic waste (the stuff that makes you feel sluggish and sore).

🚨 The Catch: Unlike your blood, which is pumped by your heart, your lymphatic system has NO PUMP.

It is a passive system. If you sit still, the waste sits still. It pools. You stay swollen. You stay sore.

✅ The Fix: The Skeletal Muscle Pump.
When you do active recovery (walking, yoga, light cycling), your muscles contract and relax. This mechanical squeezing action pushes the lymph fluid through your vessels, filtering it through your lymph nodes, and sending it to your liver and kidneys to be peed out.

The Protocol:
20 mins of Zone 1 cardio (walking/cycling).
Dynamic stretching.

Hydrate (fluid is the vehicle for waste removal).
Drop a ⚡️ if you’re moving today!

#recoverytips #lymphaticdrainage #activerecovery #sciencebasedfitness #gymrecovery detoxmyths @snapfitness247galway

⚠️ Stop passively waiting to recover. Be the pump. ⚠️

Here is the actual science of how movement cleans your body 👇

Most people think "detoxing" happens with juice cleanses or sweating. But the real work is done by your Lymphatic System.

Think of your lymphatic system as your body’s waste disposal unit. It collects cellular debris, bacteria, and metabolic waste (the stuff that makes you feel sluggish and sore).

🚨 The Catch: Unlike your blood, which is pumped by your heart, your lymphatic system has NO PUMP.

It is a passive system. If you sit still, the waste sits still. It pools. You stay swollen. You stay sore.

✅ The Fix: The Skeletal Muscle Pump.
When you do active recovery (walking, yoga, light cycling), your muscles contract and relax. This mechanical squeezing action pushes the lymph fluid through your vessels, filtering it through your lymph nodes, and sending it to your liver and kidneys to be peed out.

The Protocol:
20 mins of Zone 1 cardio (walking/cycling).
Dynamic stretching.

Hydrate (fluid is the vehicle for waste removal).
Drop a ⚡️ if you’re moving today!

#recoverytips #lymphaticdrainage #activerecovery #sciencebasedfitness #gymrecovery detoxmyths @snapfitness247galway

If you’ve ever hurt your anterior delt, you know it shuts everything down. Even running was off the table for me. 🛑

After 3 months of rehab and patience, I finally got the green light. This Reel is pure joy—hitting the HSPU, planche, and pull-ups completely pain-free.

#human #movementismymedicine #calisthenics #gratitude #gmbtrainer

If you’ve ever hurt your anterior delt, you know it shuts everything down. Even running was off the table for me. 🛑

After 3 months of rehab and patience, I finally got the green light. This Reel is pure joy—hitting the HSPU, planche, and pull-ups completely pain-free.

#human #movementismymedicine #calisthenics #gratitude #gmbtrainer

Mindfulness transforms workouts into full-body reset — greater focus, better recovery, and more joy in movement. At BREATHE we blend ancient practices with modern training to help you move smarter and feel calmer. Ready to train with intention? Tell us your go-to mindful move in the comments. Link in bio 🧘‍♀️✨💪🌿 #MindfulFitness #BREATHEWellness #MoveWithIntention #WellnessJourney #FitnessAndMindfulness #CalmInMotion #TrainSmart #BalancedLife

Mindfulness transforms workouts into full-body reset — greater focus, better recovery, and more joy in movement. At BREATHE we blend ancient practices with modern training to help you move smarter and feel calmer. Ready to train with intention? Tell us your go-to mindful move in the comments. Link in bio 🧘‍♀️✨💪🌿 #MindfulFitness #BREATHEWellness #MoveWithIntention #WellnessJourney #FitnessAndMindfulness #CalmInMotion #TrainSmart #BalancedLife

This isn't just another ab workout—it's a Rotation and Stability session designed to make you a better, more powerful athlete.What it is

We start with a quick warm-up, then jump right into Part A: a 20-minute EMOM (Every Minute On the Minute), focusing on creating rotation with moves like Med Ball Rainbow Slams and Standing Woodchoppers. That’s where the power comes from!

After a short break, we switch gears for Part B: a 15-minute Tabata session that’s all about resisting rotation. Think Plank Pull-Throughs and Dead Bug Squeezes. This is what builds that rock-solid, injury-proof core.How it will help you

Vibe; high energy hip hop/trap

Why bother with rotation?

More Power: Whether you play a sport, swing a golf club, or just lift groceries, that rotational power is key.

Iron Core: By forcing your core to resist twisting, you build incredible stability, which protects your lower back.

Better Posture: It’s full-body movement that corrects imbalances from sitting all day.

This is the kind of smart training that gets results. Screenshot the workout summary at the end of the reel and go crush it! Let me know which move was your favorite!"

Download the whole session in my bio/link tree

#S7 #strongcorestrongbody #sweat @snapfitness247galway

Tuesday, 6pm, snap fitness galway

This isn't just another ab workout—it's a Rotation and Stability session designed to make you a better, more powerful athlete.What it is

We start with a quick warm-up, then jump right into Part A: a 20-minute EMOM (Every Minute On the Minute), focusing on creating rotation with moves like Med Ball Rainbow Slams and Standing Woodchoppers. That’s where the power comes from!

After a short break, we switch gears for Part B: a 15-minute Tabata session that’s all about resisting rotation. Think Plank Pull-Throughs and Dead Bug Squeezes. This is what builds that rock-solid, injury-proof core.How it will help you

Vibe; high energy hip hop/trap

Why bother with rotation?

More Power: Whether you play a sport, swing a golf club, or just lift groceries, that rotational power is key.

Iron Core: By forcing your core to resist twisting, you build incredible stability, which protects your lower back.

Better Posture: It’s full-body movement that corrects imbalances from sitting all day.

This is the kind of smart training that gets results. Screenshot the workout summary at the end of the reel and go crush it! Let me know which move was your favorite!"

Download the whole session in my bio/link tree

#S7 #strongcorestrongbody #sweat @snapfitness247galway

Tuesday, 6pm, snap fitness galway

KINETIC FLOW & MOBILITY; Groundwork

Caption:

🛑 STOP STRETCHING. START MOVING.

Feel stiff? Static stretching isn’t always the answer. To truly unlock your body, you need Mobility—the ability to control your movement through your full range of motion.

Join me for nige parsons, a 45-minute class designed to bulletproof your joints and get you flowing.

The Session:

🧠 The Science: How to hack your nervous system to release muscle tension.

🦍 Animal Locomotion: Use the Bear, Monkey, frog and Crab to assess restrictions.

🌊 The Flow: A chilled, 15-minute locomotion flow set to a Trip-Hop / Lo-Fi House playlist.

Perfect for:

✅ Lifters who feel "locked up."

✅ Runners who need hip freedom.

✅ Anyone who wants to move better and feel younger.

👇 THE DETAILS 👇

🗓 When: tuesday @ 7pm

📍 Where: snap fitness, galway

#mobility #hipflow #movementismymedicine #breakbeats @snapfitness247galway

KINETIC FLOW & MOBILITY; Groundwork

Caption:

🛑 STOP STRETCHING. START MOVING.

Feel stiff? Static stretching isn’t always the answer. To truly unlock your body, you need Mobility—the ability to control your movement through your full range of motion.

Join me for nige parsons, a 45-minute class designed to bulletproof your joints and get you flowing.

The Session:

🧠 The Science: How to hack your nervous system to release muscle tension.

🦍 Animal Locomotion: Use the Bear, Monkey, frog and Crab to assess restrictions.

🌊 The Flow: A chilled, 15-minute locomotion flow set to a Trip-Hop / Lo-Fi House playlist.

Perfect for:

✅ Lifters who feel "locked up."

✅ Runners who need hip freedom.

✅ Anyone who wants to move better and feel younger.

👇 THE DETAILS 👇

🗓 When: tuesday @ 7pm

📍 Where: snap fitness, galway

#mobility #hipflow #movementismymedicine #breakbeats @snapfitness247galway

#sundayrunday🏃‍♀️ #naturelover #nasalonly #barefootshoes #movementismymedicine

#sundayrunday🏃‍♀️ #naturelover #nasalonly #barefootshoes #movementismymedicine

Mindful movement meets strength and calm — BREATHE guides your body and mind to work together for lasting fitness and wellbeing. Ready to feel the difference? Book a session and start your transformation. Link in bio ✨🧘‍♀️💪

What's one fitness goal you'd like to achieve? Share below and let's support each other.

#MindfulFitness #BREATHEMethod #Wellbeing #FitnessJourney #MoveWithPurpose #HolisticHealth #MindBodyConnection #CoachNige

Mindful movement meets strength and calm — BREATHE guides your body and mind to work together for lasting fitness and wellbeing. Ready to feel the difference? Book a session and start your transformation. Link in bio ✨🧘‍♀️💪

What's one fitness goal you'd like to achieve? Share below and let's support each other.

#MindfulFitness #BREATHEMethod #Wellbeing #FitnessJourney #MoveWithPurpose #HolisticHealth #MindBodyConnection #CoachNige

Starting the year with a win, not a hangover. 🌲✨

Why a brisk 5km trail walk is the ultimate January 1st ritual:

Shared Struggle: It was rugged enough to challenge us, but short enough that we all finished together. That’s an instant bonding moment.

Forward Motion: There’s something psychological about physically moving forward to start the year.

The "Side-by-Side" Effect: The deepest conversations happen when you’re walking shoulder to shoulder, not sitting face to face.

We pushed the pace, got the heart rates up, and cleared the mental fog. 2026, we are ready for you. 🥾🚀

#NewYearsDay #TrailTherapy #FamilyHike #2026Goals #OptOutside 5kWalk

Starting the year with a win, not a hangover. 🌲✨

Why a brisk 5km trail walk is the ultimate January 1st ritual:

Shared Struggle: It was rugged enough to challenge us, but short enough that we all finished together. That’s an instant bonding moment.

Forward Motion: There’s something psychological about physically moving forward to start the year.

The "Side-by-Side" Effect: The deepest conversations happen when you’re walking shoulder to shoulder, not sitting face to face.

We pushed the pace, got the heart rates up, and cleared the mental fog. 2026, we are ready for you. 🥾🚀

#NewYearsDay #TrailTherapy #FamilyHike #2026Goals #OptOutside 5kWalk

Discover the BREATHE approach to fitness: integrated movement, mindful practice, and real-world strength for body and mind. Try simple cues to connect breath with every movement and notice how your practice shifts. What’s one movement you want to make more mindful this week? 🌿🤸‍♀️🧘‍♂️🔥

Link in bio

#HolisticFitness #MindfulMovement #BREATHEMethod #MoveWithPurpose #WellnessJourney #CoachNige #FunctionalFitness #Breathwork

Discover the BREATHE approach to fitness: integrated movement, mindful practice, and real-world strength for body and mind. Try simple cues to connect breath with every movement and notice how your practice shifts. What’s one movement you want to make more mindful this week? 🌿🤸‍♀️🧘‍♂️🔥

Link in bio

#HolisticFitness #MindfulMovement #BREATHEMethod #MoveWithPurpose #WellnessJourney #CoachNige #FunctionalFitness #Breathwork

HRV redlining atm horrible virus thing. But just moving makes things better, always 😌

HRV redlining atm horrible virus thing. But just moving makes things better, always 😌

Want 2026 to actually be different? Stop making a "wish list" and start building a goal ecosystem.
Based on psychological frameworks and behavioral science, real goal setting isn't a one-time event; it's a dynamic feedback loop.
THE HIERARCHY:
Your Long-Term Vision (10 years) is your North Star—it defines who you become. Your Short-Term goals (daily) are the tactics to get there. Use the "Golden Thread" rule: If you can't draw a line from today's task up to your 10-year vision, it's a distraction.
THE 3 Ms TEST:
If your goal isn't sticking, check these three pillars:
✅ Meaningful: Does it align with your core identity (Intrinsic motivation), or is it pressure from others (Extrinsic)?
✅ Measurable: Are you tracking the result (Lag measure) or the action (Lead measure)? Focus on the action.
✅ Manageable: Is the first step so small you can't say no? If you feel resistance, break it down further.
ENVIRONMENT > WILLPOWER
Stop relying on discipline. Design an environment where the right choice is the path of least resistance. Add friction to bad habits (unplug the TV) and remove it for good habits (prep your gear the night before).

SAVE this for your Jan 1st planning session.
#2026Goals #ProductivityTips #BehavioralScience @snapfitness247galway

Want 2026 to actually be different? Stop making a "wish list" and start building a goal ecosystem.
Based on psychological frameworks and behavioral science, real goal setting isn't a one-time event; it's a dynamic feedback loop.
THE HIERARCHY:
Your Long-Term Vision (10 years) is your North Star—it defines who you become. Your Short-Term goals (daily) are the tactics to get there. Use the "Golden Thread" rule: If you can't draw a line from today's task up to your 10-year vision, it's a distraction.
THE 3 Ms TEST:
If your goal isn't sticking, check these three pillars:
✅ Meaningful: Does it align with your core identity (Intrinsic motivation), or is it pressure from others (Extrinsic)?
✅ Measurable: Are you tracking the result (Lag measure) or the action (Lead measure)? Focus on the action.
✅ Manageable: Is the first step so small you can't say no? If you feel resistance, break it down further.
ENVIRONMENT > WILLPOWER
Stop relying on discipline. Design an environment where the right choice is the path of least resistance. Add friction to bad habits (unplug the TV) and remove it for good habits (prep your gear the night before).

SAVE this for your Jan 1st planning session.
#2026Goals #ProductivityTips #BehavioralScience @snapfitness247galway

Want 2026 to actually be different? Stop making a "wish list" and start building a goal ecosystem.

Based on psychological frameworks and behavioral science, real goal setting isn't a one-time event; it's a dynamic feedback loop.

THE HIERARCHY: Your Long-Term Vision (10 years) is your North Star—it defines who you become. Your Short-Term goals (daily) are the tactics to get there. Use the "Golden Thread" rule: If you can't draw a line from today's task up to your 10-year vision, it's a distraction.

THE 3 Ms TEST: If your goal isn't sticking, check these three pillars: ✅ Meaningful: Does it align with your core identity (Intrinsic motivation), or is it pressure from others (Extrinsic)? ✅ Measurable: Are you tracking the result (Lag measure) or the action (Lead measure)? Focus on the action. ✅ Manageable: Is the first step so small you can't say no? If you feel resistance, break it down further.

ENVIRONMENT > WILLPOWER Stop relying on discipline. Design an environment where the right choice is the path of least resistance. Add friction to bad habits (unplug the TV) and remove it for good habits (prep your gear the night before).

SAVE this for your Jan 1st planning session. 👇 #GoalSetting #NewYearsResolutions #2026Goals #ProductivityTips link in Bio

Want 2026 to actually be different? Stop making a "wish list" and start building a goal ecosystem.

Based on psychological frameworks and behavioral science, real goal setting isn't a one-time event; it's a dynamic feedback loop.

THE HIERARCHY: Your Long-Term Vision (10 years) is your North Star—it defines who you become. Your Short-Term goals (daily) are the tactics to get there. Use the "Golden Thread" rule: If you can't draw a line from today's task up to your 10-year vision, it's a distraction.

THE 3 Ms TEST: If your goal isn't sticking, check these three pillars: ✅ Meaningful: Does it align with your core identity (Intrinsic motivation), or is it pressure from others (Extrinsic)? ✅ Measurable: Are you tracking the result (Lag measure) or the action (Lead measure)? Focus on the action. ✅ Manageable: Is the first step so small you can't say no? If you feel resistance, break it down further.

ENVIRONMENT > WILLPOWER Stop relying on discipline. Design an environment where the right choice is the path of least resistance. Add friction to bad habits (unplug the TV) and remove it for good habits (prep your gear the night before).

SAVE this for your Jan 1st planning session. 👇 #GoalSetting #NewYearsResolutions #2026Goals #ProductivityTips link in Bio

Find balance, move with intention, and reconnect with yourself through the BREATHE wellness journey. Gentle breathwork, mindful movement, and modern techniques designed to nourish body and mind. Ready to feel more grounded? Book your spot — link in bio. 🧘‍♀️✨🌿🫶

How do you like to reset—breathwork, walking, or stretching? Tell us below.

#WellnessJourney #MindfulMovement #BreatheEasy #HolisticHealth #SelfCareIreland #MindBodySoul #WellnessCoach #GroundingPractices

Find balance, move with intention, and reconnect with yourself through the BREATHE wellness journey. Gentle breathwork, mindful movement, and modern techniques designed to nourish body and mind. Ready to feel more grounded? Book your spot — link in bio. 🧘‍♀️✨🌿🫶

How do you like to reset—breathwork, walking, or stretching? Tell us below.

#WellnessJourney #MindfulMovement #BreatheEasy #HolisticHealth #SelfCareIreland #MindBodySoul #WellnessCoach #GroundingPractices

Ring in the new year with calm and intention. Join BREATHE for a mindful New Year’s Eve—reflect on your wellness wins, set gentle goals, and move into 2026 with balance and clarity. How will you welcome the year ahead? Share below and save this moment. Link in bio ✨🧘‍♀️🌿🕯️ #MindfulNewYear #BREATHEWellness #WellnessJourney #SetIntentions #MindfulMovement #NewYearCalm #SelfCare101 #StartFresh

Ring in the new year with calm and intention. Join BREATHE for a mindful New Year’s Eve—reflect on your wellness wins, set gentle goals, and move into 2026 with balance and clarity. How will you welcome the year ahead? Share below and save this moment. Link in bio ✨🧘‍♀️🌿🕯️ #MindfulNewYear #BREATHEWellness #WellnessJourney #SetIntentions #MindfulMovement #NewYearCalm #SelfCare101 #StartFresh

🔥 Your "Red Light" is On: The 7-Day HRV Recovery Protocol 🔥

If you're constantly drained, despite "clean living" and 8 hours of sleep, your Heart Rate Variability (HRV) is likely tanked—meaning your nervous system is stuck in 'fight-or-flight.' This is your body's clear warning sign against illness, burnout, and overtraining.

The Strategy: Don't push through. PIVOT.

This 7-Day Reset is designed to actively switch you to 'rest-and-digest' mode by tackling "hidden stressors" like chronic mental load, latent inflammation, and tracking anxiety.

Core Rules for the Week:

🛑 The 3-Hour Buffer: No food within 3 hours of sleep.

📱 Digital Sunset: Screens away 60 mins before bed.

👃 Nose Only: Breathe exclusively through your nose during low-intensity activity.

7-Day Protocol Snapshot:

Days 1-2 (Physical Reset): Swap lifting/HIIT for a 45-min Zone 1 Walk + Resonant Breathing (5.5s In/5.5s Out).

Days 3-4 (Thermal Shift): Dedicated Mobility/Yin Yoga + Contrast Showers or Epsom Salt Baths.

Days 5-6 (Cognitive Offload): The Brain Dump (write down worries) + Magnesium Glycinate.

Day 7 (The Release): DO NOT CHECK YOUR HRV! Just pure, unstructured play.

The goal? A higher HRV floor by Day 8. Save this and start your reset today!#HRV #HeartRateVariability #RecoveryProtocol #StressManagement #VagusNerve

whole blog on this subject @ www.coachnige.com, link in bio, and on my story

🔥 Your "Red Light" is On: The 7-Day HRV Recovery Protocol 🔥

If you're constantly drained, despite "clean living" and 8 hours of sleep, your Heart Rate Variability (HRV) is likely tanked—meaning your nervous system is stuck in 'fight-or-flight.' This is your body's clear warning sign against illness, burnout, and overtraining.

The Strategy: Don't push through. PIVOT.

This 7-Day Reset is designed to actively switch you to 'rest-and-digest' mode by tackling "hidden stressors" like chronic mental load, latent inflammation, and tracking anxiety.

Core Rules for the Week:

🛑 The 3-Hour Buffer: No food within 3 hours of sleep.

📱 Digital Sunset: Screens away 60 mins before bed.

👃 Nose Only: Breathe exclusively through your nose during low-intensity activity.

7-Day Protocol Snapshot:

Days 1-2 (Physical Reset): Swap lifting/HIIT for a 45-min Zone 1 Walk + Resonant Breathing (5.5s In/5.5s Out).

Days 3-4 (Thermal Shift): Dedicated Mobility/Yin Yoga + Contrast Showers or Epsom Salt Baths.

Days 5-6 (Cognitive Offload): The Brain Dump (write down worries) + Magnesium Glycinate.

Day 7 (The Release): DO NOT CHECK YOUR HRV! Just pure, unstructured play.

The goal? A higher HRV floor by Day 8. Save this and start your reset today!#HRV #HeartRateVariability #RecoveryProtocol #StressManagement #VagusNerve

whole blog on this subject @ www.coachnige.com, link in bio, and on my story

Feeling overwhelmed? It might be your heart speaking. Discover how to reset your Heart Rate Variability for better overall health! Link in Bio
#HRV #overwhelmed #recovery

Feeling overwhelmed? It might be your heart speaking. Discover how to reset your Heart Rate Variability for better overall health! Link in Bio
#HRV #overwhelmed #recovery

Pike Press vs. Planche Lean: What’s actually happening physiologically? 🔬👇
Both use a "hollow" body, but the physics are totally different.

1️⃣ Inverted Pike (Vertical Push)
The Physics: Gravity acts PARALLEL to your spine. You are stacking your bones.
The Goal: Mimics a Handstand Push-Up.
Target: Anterior Delts, Triceps, and Upper Traps.
The "Hollow" Cue: Use it to open the shoulders and hide your chest at the top.

2️⃣ Fwd Lean Planche (Leverage Push)
The Physics: Gravity acts PERPENDICULAR to your body. You are creating massive torque/leverage.

The Goal: Mimics the Planche (static hold).
Target: Anterior Delts (as a fulcrum), Upper Chest, and Biceps.

The "Hollow" Cue: Use it to tuck the tailbone (PPT) and stop your lower back from snapping.

💥 Summary:Pike Press vs. Planche Lean: What’s actually happening physiologically? 🔬👇
Both use a "hollow" body, but the physics are totally different.

1️⃣ Inverted Pike (Vertical Push)
The Physics: Gravity acts PARALLEL to your spine. You are stacking your bones.
The Goal: Mimics a Handstand Push-Up.
Target: Anterior Delts, Triceps, and Upper Traps.
The "Hollow" Cue: Use it to open the shoulders and hide your chest at the top.
2️⃣ Fwd Lean Planche (Leverage Push)
The Physics: Gravity acts PERPENDICULAR to your body. You are creating massive torque/leverage.
The Goal: Mimics the Planche (static hold).
Target: Anterior Delts (as a fulcrum), Upper Chest, and Biceps.
The "Hollow" Cue: Use it to tuck the tailbone (PPT) and stop your lower back from snapping.
💥 Summary:
Want overhead strength? Pike.
Want straight-arm strength & chest thickness? Planche.
Which one are you training today? Let me know! 👇
#calisthenics #bodyweighttraining #pikepress #planche #biomechanics @snapfitness247galway

Want overhead strength? Pike.
Want straight-arm strength & chest thickness? Planche.

Which one are you training today? Let me know! 👇

Pike Press vs. Planche Lean: What’s actually happening physiologically? 🔬👇
Both use a "hollow" body, but the physics are totally different.

1️⃣ Inverted Pike (Vertical Push)
The Physics: Gravity acts PARALLEL to your spine. You are stacking your bones.
The Goal: Mimics a Handstand Push-Up.
Target: Anterior Delts, Triceps, and Upper Traps.
The "Hollow" Cue: Use it to open the shoulders and hide your chest at the top.

2️⃣ Fwd Lean Planche (Leverage Push)
The Physics: Gravity acts PERPENDICULAR to your body. You are creating massive torque/leverage.

The Goal: Mimics the Planche (static hold).
Target: Anterior Delts (as a fulcrum), Upper Chest, and Biceps.

The "Hollow" Cue: Use it to tuck the tailbone (PPT) and stop your lower back from snapping.

💥 Summary:Pike Press vs. Planche Lean: What’s actually happening physiologically? 🔬👇
Both use a "hollow" body, but the physics are totally different.

1️⃣ Inverted Pike (Vertical Push)
The Physics: Gravity acts PARALLEL to your spine. You are stacking your bones.
The Goal: Mimics a Handstand Push-Up.
Target: Anterior Delts, Triceps, and Upper Traps.
The "Hollow" Cue: Use it to open the shoulders and hide your chest at the top.
2️⃣ Fwd Lean Planche (Leverage Push)
The Physics: Gravity acts PERPENDICULAR to your body. You are creating massive torque/leverage.
The Goal: Mimics the Planche (static hold).
Target: Anterior Delts (as a fulcrum), Upper Chest, and Biceps.
The "Hollow" Cue: Use it to tuck the tailbone (PPT) and stop your lower back from snapping.
💥 Summary:
Want overhead strength? Pike.
Want straight-arm strength & chest thickness? Planche.
Which one are you training today? Let me know! 👇
#calisthenics #bodyweighttraining #pikepress #planche #biomechanics @snapfitness247galway

Want overhead strength? Pike.
Want straight-arm strength & chest thickness? Planche.

Which one are you training today? Let me know! 👇

🔥 THE MACROS (Per 500ml Bowl)
Vegetarian Base: 435 kcal | 8g Protein | 65g Carbs | 17g Fat
💪 +100g Chicken: 600 kcal | 39g Protein | 65g Carbs | 21g Fat
🛒 INGREDIENTS
• 3kg Carrots
• 4 Large Sweet Potatoes (approx 1.4kg)
• 4 Onions
• 12 Cloves Garlic
• 60g Fresh Ginger
• 4 tsp Turmeric | 2 tsp Cumin | 1 tsp Cayenne
• 4L Veg Stock
• 1 Can Coconut Milk (400ml)
• 5 tbsp Olive Oil
• Salt & Pepper
🥣 METHOD
1️⃣ Roast: Toss carrots & sweet potatoes in oil, S&P. Roast until tender/caramelized.
2️⃣ Spice: Mix turmeric, cumin, and cayenne in a small bowl.
3️⃣ Base: Sauté onion, garlic, and ginger in a large pot. Add spice mix and cook for 1 min until fragrant.
4️⃣ Simmer: Add stock and roasted veg. Simmer for 15-20 mins.
5️⃣ Finish: Blend until smooth. Stir in coconut milk.
🍗 PROTEIN HACK
Roast 1kg chicken breast separately. Shred and add 100g to your bowl to hit that 39g Protein goal.
✨ TOPPINGS (Don't skip these!)
Squeeze of lime juice + zest, toasted almonds for crunch, and fresh coriander.
#mealprep #gymsoup #highprotein #recoverymeal #turmericsoup @snapfitness247galway

🔥 THE MACROS (Per 500ml Bowl)
Vegetarian Base: 435 kcal | 8g Protein | 65g Carbs | 17g Fat
💪 +100g Chicken: 600 kcal | 39g Protein | 65g Carbs | 21g Fat
🛒 INGREDIENTS
• 3kg Carrots
• 4 Large Sweet Potatoes (approx 1.4kg)
• 4 Onions
• 12 Cloves Garlic
• 60g Fresh Ginger
• 4 tsp Turmeric | 2 tsp Cumin | 1 tsp Cayenne
• 4L Veg Stock
• 1 Can Coconut Milk (400ml)
• 5 tbsp Olive Oil
• Salt & Pepper
🥣 METHOD
1️⃣ Roast: Toss carrots & sweet potatoes in oil, S&P. Roast until tender/caramelized.
2️⃣ Spice: Mix turmeric, cumin, and cayenne in a small bowl.
3️⃣ Base: Sauté onion, garlic, and ginger in a large pot. Add spice mix and cook for 1 min until fragrant.
4️⃣ Simmer: Add stock and roasted veg. Simmer for 15-20 mins.
5️⃣ Finish: Blend until smooth. Stir in coconut milk.
🍗 PROTEIN HACK
Roast 1kg chicken breast separately. Shred and add 100g to your bowl to hit that 39g Protein goal.
✨ TOPPINGS (Don't skip these!)
Squeeze of lime juice + zest, toasted almonds for crunch, and fresh coriander.
#mealprep #gymsoup #highprotein #recoverymeal #turmericsoup @snapfitness247galway

Ready to transform your fitness journey? ✨

I'm Nige Parsons—your partner in lasting fitness and sustainable growth.

My ethos is simple: Longevity and growth, not pain and punishment. 🚫 We focus on finding what's meaningful for you and building a vibrant future, not just a quick fix.

What we cover:

Holistic Training: Focus on Strength, Flexibility, & Mobility.

Specialized Movement: Mastering Handstands, Pull-ups, Push-ups, and more.

Integrated Wellness: Advanced Breathwork & evidence-based Nutrition Guidance.

You deserve this investment. Let's start building a body and a life you love! 🤝

⬇️ Drop a comment or DM me to learn how we can start!

#FitnessCoach #LongevityFitness #MovementIsMedicine #SustainableFitness #NigeParsons @snapfitness247galway

Ready to transform your fitness journey? ✨

I'm Nige Parsons—your partner in lasting fitness and sustainable growth.

My ethos is simple: Longevity and growth, not pain and punishment. 🚫 We focus on finding what's meaningful for you and building a vibrant future, not just a quick fix.

What we cover:

Holistic Training: Focus on Strength, Flexibility, & Mobility.

Specialized Movement: Mastering Handstands, Pull-ups, Push-ups, and more.

Integrated Wellness: Advanced Breathwork & evidence-based Nutrition Guidance.

You deserve this investment. Let's start building a body and a life you love! 🤝

⬇️ Drop a comment or DM me to learn how we can start!

#FitnessCoach #LongevityFitness #MovementIsMedicine #SustainableFitness #NigeParsons @snapfitness247galway

No gym? No problem! 💪 Transform your body at home with just a pull-up bar & motivation. Perfect for busy schedules. Ready to see results? Dm for details or checkout my link tree 🌳
#CalisthenicsJourney #HomeFitness #FitForFall

No gym? No problem! 💪 Transform your body at home with just a pull-up bar & motivation. Perfect for busy schedules. Ready to see results? Dm for details or checkout my link tree 🌳
#CalisthenicsJourney #HomeFitness #FitForFall

Here's a little inspo if needed ✨️

"Before the Coffee Gets Cold" by Toshikazu Kawaguchi
The Vibe: A small cafe where you can travel back in time, but only for as long as your coffee stays warm. It teaches you that you can't change the present, but you can change how you feel about it.

2. Nature & Solitude (Matches your "Get Outside" advice)
"Wintering: The Power of Rest and Retreat in Difficult Times" by Katherine May
The Vibe: Non-fiction that validates the need to slow down when you are feeling "shot." It frames rest not as laziness, but as a necessary biological season.
"A Psalm for the Wild-Built" by Becky Chambers
The Vibe: A sci-fi monk and a robot take a walk in the woods to discuss the meaning of life. It’s essentially a warm hug in book form.

3. The "Unasked Questions" (Matches your insight)
"The Remains of the Day" by Kazuo Ishiguro
The Vibe: A butler drives across the English countryside. It is quiet, deeply introspective, and answers questions about duty, love, and wasted time without ever shouting them.
"Small Things Like These" by Claire Keegan
The Vibe: Set in Ireland during Christmas 1985. It’s a very short, quiet book about a coal merchant facing a moral choice. It takes about 2 hours to read and stays with you forever.

#BookTok #ResetRoutine #ChristmasLimbo #SlowMorning #Vlog

Here's a little inspo if needed ✨️

"Before the Coffee Gets Cold" by Toshikazu Kawaguchi
The Vibe: A small cafe where you can travel back in time, but only for as long as your coffee stays warm. It teaches you that you can't change the present, but you can change how you feel about it.

2. Nature & Solitude (Matches your "Get Outside" advice)
"Wintering: The Power of Rest and Retreat in Difficult Times" by Katherine May
The Vibe: Non-fiction that validates the need to slow down when you are feeling "shot." It frames rest not as laziness, but as a necessary biological season.
"A Psalm for the Wild-Built" by Becky Chambers
The Vibe: A sci-fi monk and a robot take a walk in the woods to discuss the meaning of life. It’s essentially a warm hug in book form.

3. The "Unasked Questions" (Matches your insight)
"The Remains of the Day" by Kazuo Ishiguro
The Vibe: A butler drives across the English countryside. It is quiet, deeply introspective, and answers questions about duty, love, and wasted time without ever shouting them.
"Small Things Like These" by Claire Keegan
The Vibe: Set in Ireland during Christmas 1985. It’s a very short, quiet book about a coal merchant facing a moral choice. It takes about 2 hours to read and stays with you forever.

#BookTok #ResetRoutine #ChristmasLimbo #SlowMorning #Vlog

Unleash your inner athlete in just 6 weeks! 💪✨ Dive into calisthenics & transform your fitness game. Ready to start? Tap the link in bio! #CalisthenicsJourney #BodyweightTraining #FitnessChallenge #6WeekTransformation

Unleash your inner athlete in just 6 weeks! 💪✨ Dive into calisthenics & transform your fitness game. Ready to start? Tap the link in bio! #CalisthenicsJourney #BodyweightTraining #FitnessChallenge #6WeekTransformation

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude

#human #love #movementismymedicine #strength #gratitude #calisthenics #nature #healthylifestyle #gmbtrainer

#human #love #movementismymedicine #strength #gratitude #calisthenics #nature #healthylifestyle #gmbtrainer

#pt #s&ccoach @snapfitness247galway #fat loss #musclegainz #human #movementismymedicine #strength #calisthenics #gratitude #healthylifestyle #gmbtrainer

#pt #s&ccoach @snapfitness247galway #fat loss #musclegainz #human #movementismymedicine #strength #calisthenics #gratitude #healthylifestyle #gmbtrainer

🚀 Zero to Calisthenics Master in 6 Weeks.
Most people quit calisthenics because they don't have a plan. They just do random push-ups until they get bored.

This course is built on physics, not guesswork.
🔹 Wk 1: Fix your Kinetic Chain (Structure)
🔹 Wk 2: Master Torque & Levers (Physics)
🔹 Wk 3: Power-to-Mass Ratio (Engine)
🔹 Wk 4: Handstand & Body Control (Skill)
🔹 Wk 5: Mechanical Drop Sets (Gains)
🔹 Wk 6: Movement Flow (Mastery)
Stop training random muscles. Start training movements.

👇 Comment "BLUEPRINT" below and I'll send you the full breakdown.

#calisthenics #bodyweighttraining #fitness #gymhacks #calisthenicsworkout #streetworkout #progressiveoverload

🚀 Zero to Calisthenics Master in 6 Weeks.
Most people quit calisthenics because they don't have a plan. They just do random push-ups until they get bored.

This course is built on physics, not guesswork.
🔹 Wk 1: Fix your Kinetic Chain (Structure)
🔹 Wk 2: Master Torque & Levers (Physics)
🔹 Wk 3: Power-to-Mass Ratio (Engine)
🔹 Wk 4: Handstand & Body Control (Skill)
🔹 Wk 5: Mechanical Drop Sets (Gains)
🔹 Wk 6: Movement Flow (Mastery)
Stop training random muscles. Start training movements.

👇 Comment "BLUEPRINT" below and I'll send you the full breakdown.

#calisthenics #bodyweighttraining #fitness #gymhacks #calisthenicsworkout #streetworkout #progressiveoverload

#human #love #movementismymedicine #strength #gratitude #calisthenics #nature #healthylifestyle #gmbtrainer

#human #love #movementismymedicine #strength #gratitude #calisthenics #nature #healthylifestyle #gmbtrainer

#human #love #movementismymedicine #strength #gratitude #calisthenics #nature #healthylifestyle #gmbtrainer #BREATHE

#human #love #movementismymedicine #strength #gratitude #calisthenics #nature #healthylifestyle #gmbtrainer #BREATHE

#human #love #movementismymedicine #strength #gratitude #calisthenics

#human #love #movementismymedicine #strength #gratitude #calisthenics

#human

#human

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