Hammer Fitness NI

27/09/2026

23/08/2026

🥊💥 𝐇𝐀𝐌𝐌𝐄𝐑 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐍𝐈 - 𝐏𝐓 𝐅𝐎𝐑 𝐀𝐋𝐋! ➡️ 𝐀𝐥𝐥 𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐀𝐕𝐀𝐈𝐋𝐀𝐁𝐋𝐄;⁣.

💃 So the Sabbath/ a day of rest you say!?!?😭
➡️ 1st 0900hrs Coastal Rowing - 4.21mi/451kcals/71% fat burn 🔥
➡️ 2nd 1100hrs Coastal Rowing - 3.34mi/412kcals/69% fat burn 🔥
➡️ 3rd 20kg weighted vest hike with my Client - 3.02mi/916kcals/61% fat burn 🔥 plus he made the hike in just under 30mins last outing!!!
This time smashed it in 26.35secs! 💃💥🤩

➡️ YOU MOVE IT OR YOU LOSE IT! 🫵🫡
(Now for my 1 meal today…Turkey & ham Sunday roast from the king of Sunday Dinner Garages…BRENNANS!)

⏩️ 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐒 𝐘𝐎𝐔𝐑 🫵 𝗪𝐄𝐀𝐋𝐓𝐇!🫵

•𝐙𝐨𝐨𝐦 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬
•𝟏𝟐𝟏(𝐬𝐦𝐚𝐥𝐥 𝐠𝐫𝐨𝐮𝐩)
•𝐆𝐏 𝐑𝐞𝐟𝐞𝐫𝐫𝐚𝐥𝐬
•𝐒𝐭𝐫𝐨𝐤𝐞 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐂𝐚𝐧𝐜𝐞𝐫 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐆𝐁 𝐁𝐨𝐱𝐢𝐧𝐠 𝐀𝐰𝐚𝐫𝐝𝐬
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐡𝐢𝐤𝐢𝐧𝐠
•𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐂𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠
•𝐁𝐨𝐱𝐢𝐧𝐠 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠
•𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬

🫵 𝟏𝟓% 𝐎𝐅𝐅 𝐀𝐋𝐋 𝟏𝐬𝐭 𝐓𝐈𝐌𝐄 𝐏𝐀𝐂𝐊𝐀𝐆𝐄𝐒! 🤩🫡⁣💯 𝐓𝐇𝐄𝐑𝐄 𝐈𝐒 𝐍𝐎 𝐐𝐔𝐈𝐂𝐊 𝐅𝐈𝐗, 𝐉𝐔𝐒𝐓 𝐇𝐀𝐑𝐃 𝗪𝐎𝐑𝐊 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐆𝐑𝐄𝐀𝐓! 😁🫵

Michael Brendan O'Connell

19/08/2026

🥊💥 𝐇𝐀𝐌𝐌𝐄𝐑 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐍𝐈 - 𝐏𝐓 𝐅𝐎𝐑 𝐀𝐋𝐋! ➡️ 𝐀𝐥𝐥 𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐀𝐕𝐀𝐈𝐋𝐀𝐁𝐋𝐄;⁣.

Today tried “Chris Hemsworth’s Men’s Health Barbell workout!” Good enough for Superman/Thor then not good enough for me…So an extra bicep curl to start & 25kgs on the bar! 400reps (5x80reps) then my session for another 400reps/10mins treadmill uphill speed march + 250abs/obliques. Power nap (62mins) then hike with the dog & 2 x 121 PT sessions. 💃💥🫡
➡️ 4.5hrs of exercise in the last 24hrs (2,869kcals) most Zombies 🧟 complain about fitting in 1hr of exercise in a 168hr week!!! 😂 WTFU & get your exercise in for your fitness, strength, wellbeing & mental health or join the Zombie revolution! 🤮

⏩️ 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐒 𝐘𝐎𝐔𝐑 🫵 𝗪𝐄𝐀𝐋𝐓𝐇!🫵

•𝐙𝐨𝐨𝐦 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬
•𝟏𝟐𝟏(𝐬𝐦𝐚𝐥𝐥 𝐠𝐫𝐨𝐮𝐩)
•𝐆𝐏 𝐑𝐞𝐟𝐞𝐫𝐫𝐚𝐥𝐬
•𝐒𝐭𝐫𝐨𝐤𝐞 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐂𝐚𝐧𝐜𝐞𝐫 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐆𝐁 𝐁𝐨𝐱𝐢𝐧𝐠 𝐀𝐰𝐚𝐫𝐝𝐬
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐡𝐢𝐤𝐢𝐧𝐠
•𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐂𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠
•𝐁𝐨𝐱𝐢𝐧𝐠 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠
•𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬

🫵 𝟏𝟓% 𝐎𝐅𝐅 𝐀𝐋𝐋 𝟏𝐬𝐭 𝐓𝐈𝐌𝐄 𝐏𝐀𝐂𝐊𝐀𝐆𝐄𝐒! 🤩🫡⁣💯 𝐓𝐇𝐄𝐑𝐄 𝐈𝐒 𝐍𝐎 𝐐𝐔𝐈𝐂𝐊 𝐅𝐈𝐗, 𝐉𝐔𝐒𝐓 𝐇𝐀𝐑𝐃 𝗪𝐎𝐑𝐊 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐆𝐑𝐄𝐀𝐓! 😁🫵

Michael Brendan O'Connell

09/08/2026

🥊💥 𝐇𝐀𝐌𝐌𝐄𝐑 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐍𝐈 - 𝐏𝐓 𝐅𝐎𝐑 𝐀𝐋𝐋! ➡️ 𝐀𝐥𝐥 𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐀𝐕𝐀𝐈𝐋𝐀𝐁𝐋𝐄;⁣.

Not feeling the love for exercise these days? Then give me a call...with a wealth of knowledge & experience we can get you on the right track with every session different! ⁣A perfect balance between flexibility, core strength, fitness alongside Boxing training techniques & every training method available with nutritional guidance/support.

⏩️ 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐒 𝐘𝐎𝐔𝐑 🫵 𝗪𝐄𝐀𝐋𝐓𝐇!🫵

•𝐙𝐨𝐨𝐦 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬
•𝟏𝟐𝟏(𝐬𝐦𝐚𝐥𝐥 𝐠𝐫𝐨𝐮𝐩)
•𝐆𝐏 𝐑𝐞𝐟𝐞𝐫𝐫𝐚𝐥𝐬
•𝐒𝐭𝐫𝐨𝐤𝐞 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐂𝐚𝐧𝐜𝐞𝐫 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐆𝐁 𝐁𝐨𝐱𝐢𝐧𝐠 𝐀𝐰𝐚𝐫𝐝𝐬
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐡𝐢𝐤𝐢𝐧𝐠
•𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐂𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠
•𝐁𝐨𝐱𝐢𝐧𝐠 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠
•𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬

🫵 𝟏𝟓% 𝐎𝐅𝐅 𝐀𝐋𝐋 𝟏𝐬𝐭 𝐓𝐈𝐌𝐄 𝐏𝐀𝐂𝐊𝐀𝐆𝐄𝐒! 🤩🫡⁣💯 𝐓𝐇𝐄𝐑𝐄 𝐈𝐒 𝐍𝐎 𝐐𝐔𝐈𝐂𝐊 𝐅𝐈𝐗, 𝐉𝐔𝐒𝐓 𝐇𝐀𝐑𝐃 𝗪𝐎𝐑𝐊 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐆𝐑𝐄𝐀𝐓! 😁🫵

Michael Brendan O'Connell

28/06/2026

🥊💥 𝐇𝐀𝐌𝐌𝐄𝐑 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐍𝐈 - 𝐏𝐓 𝐅𝐎𝐑 𝐀𝐋𝐋! ➡️ 𝐀𝐥𝐥 𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐀𝐕𝐀𝐈𝐋𝐀𝐁𝐋𝐄;⁣.

🤩 Great surprise camping trip to celebrate the start of the School Summer Holidays…(Me, Coco & her wee mate!) Just Sat/Sun night & back to it tomorrow! 🫡
➡️ Raining when we arrived so set up camp, ate scran & slept! 💯
➡️ Sat morning up bacon, eggs, cold shower then a good bit of kayaking with the girls paddle boarding! Then off to Florence court Mountain where Coco spent her first 4yrs growing up! (Memory lane vibes! 😂) then a 5miles walk recce for tomorrow morning’s run for me/bike for the girls! I can’t rest…I prefer to move & just feel better! 🫵 Your health is your wealth! 🫵☘️

Not feeling the love for exercise these days? Then give me a call...with a wealth of knowledge & experience we can get you on the right track with every session different! 💯🫡
⏩️ 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐒 𝐘𝐎𝐔𝐑 🫵 𝗪𝐄𝐀𝐋𝐓𝐇!🫵

•𝐙𝐨𝐨𝐦 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬
•𝟏𝟐𝟏(𝐬𝐦𝐚𝐥𝐥 𝐠𝐫𝐨𝐮𝐩)
•𝐆𝐏 𝐑𝐞𝐟𝐞𝐫𝐫𝐚𝐥𝐬
•𝐒𝐭𝐫𝐨𝐤𝐞 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐂𝐚𝐧𝐜𝐞𝐫 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐆𝐁 𝐁𝐨𝐱𝐢𝐧𝐠 𝐀𝐰𝐚𝐫𝐝𝐬
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐡𝐢𝐤𝐢𝐧𝐠
•𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐂𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠
•𝐁𝐨𝐱𝐢𝐧𝐠 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠
•𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬

🫵 𝟏𝟓% 𝐎𝐅𝐅 𝐀𝐋𝐋 𝟏𝐬𝐭 𝐓𝐈𝐌𝐄 𝐏𝐀𝐂𝐊𝐀𝐆𝐄𝐒! 🤩🫡⁣💯 𝐓𝐇𝐄𝐑𝐄 𝐈𝐒 𝐍𝐎 𝐐𝐔𝐈𝐂𝐊 𝐅𝐈𝐗, 𝐉𝐔𝐒𝐓 𝐇𝐀𝐑𝐃 𝗪𝐎𝐑𝐊 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐆𝐑𝐄𝐀𝐓! 😁🫵

Michael Brendan O'Connell

26/06/2026

🥊💥 𝐇𝐀𝐌𝐌𝐄𝐑 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐍𝐈 - 𝐏𝐓 𝐅𝐎𝐑 𝐀𝐋𝐋! ➡️ 𝐀𝐥𝐥 𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐀𝐕𝐀𝐈𝐋𝐀𝐁𝐋𝐄;⁣.

A great weeks training this week after Saturdays Portavogie Coastal Rowing, 2 races & an unexpected Gold! Then sessions every day…would have been a great session today but gym closed for “Staff Training!” 😭
All in the car park sun bathing! 🤮
Alas I think 🤔 I have earned a wee caravan break down Enniskillen way…all afternoon sorting the van!
Happy SCORCHIO! 🥵

Not feeling the love for exercise these days? Then give me a call...with a wealth of knowledge & experience we can get you on the right track with every session different! 💯🫡
⏩️ 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇 𝐈𝐒 𝐘𝐎𝐔𝐑 🫵 𝗪𝐄𝐀𝐋𝐓𝐇!🫵

•𝐙𝐨𝐨𝐦 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬
•𝟏𝟐𝟏(𝐬𝐦𝐚𝐥𝐥 𝐠𝐫𝐨𝐮𝐩)
•𝐆𝐏 𝐑𝐞𝐟𝐞𝐫𝐫𝐚𝐥𝐬
•𝐒𝐭𝐫𝐨𝐤𝐞 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐂𝐚𝐧𝐜𝐞𝐫 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲
•𝐆𝐁 𝐁𝐨𝐱𝐢𝐧𝐠 𝐀𝐰𝐚𝐫𝐝𝐬
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠
•𝐋𝐨𝐜𝐚𝐥 𝐚𝐫𝐞𝐚 𝐡𝐢𝐤𝐢𝐧𝐠
•𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐂𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐢𝐧𝐠
•𝐁𝐨𝐱𝐢𝐧𝐠 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠
•𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬

🫵 𝟏𝟓% 𝐎𝐅𝐅 𝐀𝐋𝐋 𝟏𝐬𝐭 𝐓𝐈𝐌𝐄 𝐏𝐀𝐂𝐊𝐀𝐆𝐄𝐒! 🤩🫡⁣💯 𝐓𝐇𝐄𝐑𝐄 𝐈𝐒 𝐍𝐎 𝐐𝐔𝐈𝐂𝐊 𝐅𝐈𝐗, 𝐉𝐔𝐒𝐓 𝐇𝐀𝐑𝐃 𝗪𝐎𝐑𝐊 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐆𝐑𝐄𝐀𝐓! 😁🫵

Michael Brendan O'Connell