Lorraine Buchanan Fitness

Hi my name is Lorraine Buchanan. Personal Training, Strength & Conditioning are my life's passion. Helping you achieve your goals is my commitment to you.

I am a fully qualified & certified trainer with Litton Lane @ DCU in Dublin, Ireland and I have been studying health and fitness for more than 5 years. I'm highly motivational, passionate & I aim to get the best out of each & every one of my clients. Qualifications:
Fully iTec Certified in Personal Training, Gym Instruction, Studio Instruction. Spinning, Suspension Training, Kettle Bells, Plyometrics, Strength & Conditioning.

Operating as usual


Not only are these beauties colour co-ordinated πŸ˜‚πŸ™Œ but they know the importance of a good warm up 😍😍
Do you warm up correctly before a workout?? Does it reflect the workout ahead ?? A good warm up is the most important part of a training session make sure not to neglect it coach looking out for you....your welcome πŸ˜‰πŸ˜›
Can you tell shoulders had a big part to play in tonight's workout πŸ˜›πŸ˜›



A major rule in my book as a coach... you should never run before you can walk!! Right?? Volume or intensity should never be increased until your members are ready for it. The fundamentals should be nailed first of all!!!! Only then can you benefit and progress to the next stage.
The same goes for programming there should be structure to the week ahead making sure there is balance to the workouts across that given week. I see trainers looking to grind their members into the ground every single day it's absolutely madness and a huge lack of knowledge and experience on their behalf. It's not safe and for the most part movement quality is shocking because they just want it to be over. Progress takes time with the right coaching skills.... Everyone has a different starting point in their fitness journey, burning them out only makes goals much harder to reach. A good coach will always understand this and make safe and appropriate adaptations for each individual member.
With good quality movements you will see progress and change happen. It's not always about how sweaty, how hard, or how many calories you lost (yes part of it but not the whole picture). Knowledge is key and a good coach will help you reach your goals πŸ˜‰
If this has made you stop and rethink well good hopefully I've helped someone today😊
Ask yourself are you getting the results you want is it time for a change??
πŸŽ₯ This is 2 of our members
smashing their front rack squat percentages this morning πŸ‹πŸ»β€β™€οΈπŸ’ͺπŸ™Œ


Helping me with this weeks programming for Strength and Conditioning classes......She seems to like burpees alot πŸ€·πŸ½β€β™€οΈ

Monday's Classes
6.15am Spin
9.45am Strength & Conditioning
6pm 24/24 RT24 & TRX(popular new class to the timetable)
7pm Spin
7.45pm Insanity (new to the timetable)
Great variety for all levels of fitness 1st 2 classes free why not try a class book now via link above ☝️ start your week with something new just for you 😊

Photos from Lorraine Buchanan Fitness's post 30/08/2019




Remember for all our
looking to start with us your

We are delighted to welcome the The Ashbourne Boxing Club to our gym. For info please D.M us hereπŸ‘

BRAND NEW Beginners program starting real soon here at Cannonrogue on Tuesdays and Thursdays @5.45pm which we are really excited about.... πŸ€— aimed at complete beginners or maybe your starting again after time out of the gym due to injury or just lost interest and looking to start again with other people on the same level as you. Let us help you get back feeling good again. More info coming soon 😊 but if this is something that interests you please drop us a DM and we can take your details as numbers will be limited for this class to give everyone the attention they deserve to get best out of this program.




We care about you and your goals. We track your progress we know your numbers. We help you work on your weaknesses till they are no more. We push you to be better and feel better just the right amount. We educate our members so they understand the benefits of a movement the quality and standard we hold so they reach there full potential in a safe environment.

We at Cannonrogue pride ourselves on quality and standard with that we have achieved amazing results with every single one of our members.
Be it stronger...fitter...faster... but 100% all round healthier and happier ❀πŸ’ͺ

Why not drop in and try a class
1st class is free!!!
Web link in bio. Book a class today start fresh Monday 😊


From all of us here at Cannonrogue
Have fun and stay safe πŸ˜‰



Just a reminder πŸ˜‰
You've a whole week to smash!!
Go get it!!


Hump day fun πŸ˜›
Spice things up of a Wednesday
15-20secs all-out AB
10 barbell jumpsquats
60-90secs rest between rounds


OH D.B Walking Lunges ⬇️


Buligian split squat ⬇️


Here at Cannonrogue we believe in quality before quantity and load. Learn the basic functional body weight movements 1st then we assess the clients strength and ability to move forward with some light weighted exercises .ie goblet box squats/ seated dumbbell shoulder press/ dumbbell bench press etc. Naturally over time with consistent hard work and commitment our members progress to more challenging exercises like these little clips of Monday's strength piece in the inter/adv S@C class (Monday is always leg dayπŸ˜‰) barbell squats / bul. Split squats (My fav😍) OH walking lunges.

We cater for all levels for fitness and our S@C classes are mixed level fitness. So if you are new to fitness, or haven't trained for awhile, maybe your just looking for a change of gym drop us a message and come down try out one of our classes.

Seeing our member's get stronger, move better, feel more confident is pretty awesome. Let us help you 😁

Front Rack Squats ⬇️


Barbell s@c class tonight!!! Unbelievable effort from everyone!!!! You guys were unreal keep up the great work!!! .

#51 #πŸ™Œ


Spin brand new to our timetable and it's taking off brilliantly. Full house tonight!! Well done you guys!!! If your looking to try one of our classes please do sign up or drop us a PM and we can guide you in the right direction.


AMAZING 1st day open yesterday!! Lots of new members booking in to try a classπŸ˜ŠπŸ™Œ. Here at Cannonrogue we have 5 classes running most days mixing things up throughout the day. Spin classes / Strength & Conditioning / Ciruit classes / RT24. Variety is the spice of life your body wants to be challenged..... a new stimulus, that's what promotes change along with a good healthy eating plan. We will get your body moving well and feeling good because that's what we do.
Check out our timetable, book in and try a class you won't regret it. We Coach from beginner level up to advanced so you are in safe hands πŸ™πŸ˜‰

Photos from Lorraine Buchanan Fitness's post 02/10/2017


Meet Angela she's one of the first fit_lo crew member's to start training with me. She came to me wanting to change her "lifestyle"!! She was sick of feeling tired, rundown, and unhappy, a simple walk up the stairs had her feel so out of breath.
So we sat down and talked about her long and short term goals and we put a plan together, and over time we made a lot of positive changes in Angela's life.
There is no quick fix to any goals we set for ourselves, whether it's a skill we need to learn, working on mobility, weight loss, building strength , for it to work it takes time, dedication, and alot of hard work.
Angela has put a lot of trust in me and I'm so proud of her, so far she has achieved all the goals we've planned and never given up. We are a team and continue to set goals.
This lady is incredibly fit now, takes part in my group strength and conditioning classes 3 times a week and 1 personal training session. Eats a well balanced diet (We don't diet at fit_lo we eat clean for the most part πŸ˜‰) and sleeps better than she's ever done!
When I met Angela she was so shy.... fast forward to now she's a social butterfly 😊
So if you are unhappy make the change, if you train in a gym that doesnt appreciate you or help you feel better change it! It's your life and only you can make it better 😊
well done you are an inspiration 😚

-lo @ Funktional fitness ashbourne


These amazing, strong, empowering ladies laid it all out on the floor tonight!!! Standing back watching them lift with confidence, supporting each other through the tough ones πŸ‹οΈβ€β™‚οΈπŸ™†β€β™€οΈ just makes me smile alot. I'm really proud of these 6 beauties but there is a whole crew that make me proud everyday. We family✌😊and we believe in teamwork.

πŸ’ͺ 😊πŸ’ͺ😍 .coyne πŸ’‹

Photos from Lorraine Buchanan Fitness's post 16/09/2016

Here are 2 of my members at fitlo fitness who took on the last 8 week transformation. They've been kind enough to allow me post their before and after pictures!! In just a short 8 week with some hard work, determination, focus, and discipline they've achieved amazing results. Well done guys!!

Profile pictures 24/09/2014
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Videos (show all)

QUALITY OVER QUANTITY"A major rule in my book as a coach... you should never run before you can walk!! Right?? Volume or...
Hump day fun πŸ˜›Spice things up of a Wednesday 8rounds 15-20secs all-out AB10 barbell jumpsquats 60-90secs rest between ro...
OH D.B Walking Lunges ⬇️
Buligian split squat ⬇️
Here at Cannonrogue we believe in quality before quantity and load. Learn the basic functional body weight movements 1st...





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