BMC Health & Fitness

Great recovery session with and

Great day of promo work done today with .media🔥💪🏻 📸

New and improved Price List for 2023!

Its never been easier to get started today - kick those January blues and get your body ready for summer, no matter what the goal 🙌

Pop me a message on any social or an email with your details and prefered slot and we can get working straight away 💪🏻

On behalf of myself Brendan at BMC Health and Fitness, I would to take this opportunity to wish everyone a very Happy Christmas🎄and prosperous and healthy New Year🎊, a special thanks to all my clients for trusting and believing in me to help them achieve their fitness goals and to my colleagues and gym members for making it such a great working environment 🙏🏻.
Looking forward to a few days relaxation and spending time with family and friends over the festive season.
Excited to see what 2023 brings and achieving more goals for both myself and my clients💪🏻.

Brendan- BMC Health and Fitness Cork

The competition of all competitions 💪

As a thank you to each and every one of you for your continued support, I am teaming up with some of my favourite brands and giving away a massive hamper of goodies to one of my lucky followers.

Along with lots of goodies and vouchers you will also receive
📩📩📩📩📩📩📩📩📩📩📩📩📩
8 Weeks PT ×1 weekly session with myself
6 months membership with

Hamper includes goodies and vouchers from

All you have to do is
Follow my page
Like and share this post
Tag 3 mates
Share as many times as you want

Winner announced on 23rd of December

Best of luck all

BMC 😎

🎄 THE PERFECT GIFT 🎄
Wondering what to get the person who has everything? Or that loved one who has talked about starting the gym with aaaaagggessss 🙋‍♀️

A gift voucher redeemable against any personalised PT or package is just the thing!

Can be printed and posted or collected, or can be emailed for an E-voucher 🎁

Message today to redeem in time to make someones festive season ❤️

With the festive season just around the corner, I’m doing a 6 week Christmas Challenge designed to leave you feeling great and looking your best as Christmas descends on us.
So whether it’s the annual Xmas party, a New Years getaway, a festive wedding or you just want to challenge yourself, drop me a message or email and let’s get started💪🏻
What’s included:
1:1 Personal training ✅
Fully equipped gym✅
Weekly check in✅
Tailored nutrition plan✅
Support chat✅

Countdown is on to the festive season 😎Get a head start on beating the January Bloat by staying on top of your fitness regime now.
Drop me a dm to schedule a discovery call or fill out the 🔗 in the bio and get started on levelling up 💪

It’s been 3 years since my first shoot. Looking back on those photos from a personal trainers perspective I wanted to challenge myself and implement some of the training methods I have learned since becoming a personal trainer my main aim was to improve my physic and achieve a more fuller look and thanks to my coach we managed to achieve that.

Training for a shoot like this or any type of fitness show requires discipline and a want to improve yourself,nutrition plays a massive part also but the results are there if you put in the work

I must also Thank for his professionalism from start to finish.

Back & Shoulders Workout Today.

Ski machine-5 mins (Warm up)

Superset x 4 Sets
Db shoulder press 10-12 Reps
Db lateral raises 8-10 Reps

Superset x 3 Sets
Single arm row 10-12 Reps
Shoulder shrugs 8-10 Reps

Bent over row x 3 Sets 10-12 Reps

Superset x 3 Sets
Machine lat pull downs 10-12 Reps
Long pull seated row 8-10 Reps

Military shoulder press x 3sets 10-12 Reps

Core - 10 mins

Treadmill- 20 mins (Medium incline at fast walk pace)

Always warm before lifting weights and build up the weight accordingly to avoid injury.

Try this workout and let me know how you get on, I love to hear any feedback 😁💪🏻

Tomorrow is the last day of Sept 🤔How did that happen?

We have 3 solid months left of 2022 🙌How do you want to finish the year off and start 2023?

Regretting that class you didnt take or feeling fulfilled knowing you turned up every day and put your all in.

There is a healthier, happier, fitter version of you just waiting to be unleashed.

Lets chat 💪Drop me a dm to arrange a discovery call or fill out the 🔗 in the bio.

Your Futurs self awaits you 💪