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Body Shape Fitness Boot Camp

Body Shape Fitness Boot Camp

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Indoor Weight loss bootcamp with locations around Dublin &Kildare www.bodyshapefitnessbootcamp.com

Leixlip Bootcamp Leixlip Youth and community centre
Monday, Wednesday @ 7.30pm & Saturday @ 9.30am

Swords Bootcamp St Colmcilles GAA Club Monday and Wednesday @ 6pm & 7pm and Friday @ 7pm

Malahide Bootcamp is Tuesday And Thursday @ 7pm and Saturday @ 9.30am and Monday, Wednesday and Friday @ 9.30am

Portmarnock Bootcamp is on Monday and Thursday @ 7pm and Saturday @ 12pm

Balbriggan Bootcamp is

22/09/2019

Must have at least 6months experience
Be confident working with different abililities and age groups
Need to have an outgoing and fun personality and be able to motivate groups

15/08/2019

Whats everyones thoughts on this??

Tag a biscuit eater and keep them informed on the basic calorie values of their favourite pick(s). 🍪 - There are definitely more nutritious snacking options than this assortment of biscuits. But there’s a reason you’ve heard of all (or most of) these items. It is unequivocally because people enjoy consuming them. Therefore, instead of assuming biscuits are nutritionally deadly, we are better placed to understand their relationship inclusive of our overall nutritional compass. A compass that includes balance of micronutrients, optimal energy intake for one’s needs and satisfaction. Additionally, to simply appreciate that a biscuit tastes good, but that it is accounted for. - - That said, it is easy to see how consumption of multiple biscuits in short periods of time can quickly contribute to excessive caloric consumption. For example; consuming 6 chocolate digestives in one day (which takes a combined total of 250 seconds), adds 510 calories to one’s daily intake. Though this can be facilitated, it is a large chunk of most individual’s daily energy intake. Being aware of lower calorie choices which allow us to consume similar portion sizes means that one does not have to change learned behaviour as such, but instead strategically supports their energy intake better. - - Understand that whilst there are more nutritious snacking options such as fruit and nuts, biscuits can absolutely be a valid option if the overall diet is universally supportive of it’s respective elements. The key driver is awareness and adherence to ensure that progress is always possible. 🙂🍪 - Which one is your favourite??? - - #thefitnesschef #biscuits #calories #caloriecounting #snacktime #diet #flexibledieting #oreo #treat #balanceddiet #nutritioncoach #caloriedeficit #fatlosscoach #fatlosstips #biscuitlove #custardcream #snacking #dietplan 15/06/2019

https://www.instagram.com/p/ByQj8hlAKxJ/?igshid=w1ihwg1r647w

Tag a biscuit eater and keep them informed on the basic calorie values of their favourite pick(s). 🍪 - There are definitely more nutritious snacking options than this assortment of biscuits. But there’s a reason you’ve heard of all (or most of) these items. It is unequivocally because people enjoy consuming them. Therefore, instead of assuming biscuits are nutritionally deadly, we are better placed to understand their relationship inclusive of our overall nutritional compass. A compass that includes balance of micronutrients, optimal energy intake for one’s needs and satisfaction. Additionally, to simply appreciate that a biscuit tastes good, but that it is accounted for. - - That said, it is easy to see how consumption of multiple biscuits in short periods of time can quickly contribute to excessive caloric consumption. For example; consuming 6 chocolate digestives in one day (which takes a combined total of 250 seconds), adds 510 calories to one’s daily intake. Though this can be facilitated, it is a large chunk of most individual’s daily energy intake. Being aware of lower calorie choices which allow us to consume similar portion sizes means that one does not have to change learned behaviour as such, but instead strategically supports their energy intake better. - - Understand that whilst there are more nutritious snacking options such as fruit and nuts, biscuits can absolutely be a valid option if the overall diet is universally supportive of it’s respective elements. The key driver is awareness and adherence to ensure that progress is always possible. 🙂🍪 - Which one is your favourite??? - - #thefitnesschef #biscuits #calories #caloriecounting #snacktime #diet #flexibledieting #oreo #treat #balanceddiet #nutritioncoach #caloriedeficit #fatlosscoach #fatlosstips #biscuitlove #custardcream #snacking #dietplan

Tag a mate who’s likes a social alcoholic drink, but may want to save calories whilst staying informed 🍺🍸🍷 - - Whilst my heading is technically misleading in that alcohol as a single organic compound which can never be ‘low calorie’ in itself, common reference to alcoholic drinks will always be done so through the term ‘alcohol’. For those pedantic nutritionists/scientist out there, this post should probably go under the alias of ‘low calorie drinks containing alcohol’. But you’d fall asleep before completing the heading... So f*ck that. - - Whilst alcohol is not a macronutrient like protein, carbohydrate and fat, it still contains energy. 7 calories per gram to be exact. Given it’s calorie density, it’s easy to understand how alcohol related calorie consumption can accumulate. - - The absence of nutritional value from these calories means that no potential behavioural benefits arise from its consumption (apart from the ability to turn in to a persistent, yet courageous sleaze or a superstar DJ). - - Although there is evidence to suggest that the thermogenic response during alcohol digestion is around 20% of total calories, considering the intricacies of TEF with regard to alcohol usage is pretty futile when you’re 12 deep at 3am, dragging you legs along the pavement with ripped jeans, a stained shirt and an imminently collapsing kebab. - - If fat loss or maintenance is the goal, surely it’s worth considering drinks which taste the same/very similar, but have a reduced caloric worth. In most cases, the alcohol density remains the same, but changes to additional ingredients lower the overall calorie value. - - This way you can still enjoy social occasions and relax. But you can also get closer to your fitness goal at the same time. 🔥 - - #alcohol #lowcalorie #nightoutwithfriends #losefat #calories #caloriecounting #dieting #beer #wine #vodka #diet #caloriecontrol #fatlosscoach #nutritioncoach #weightloss #weightlosshelp #caloriedeficit 14/06/2019

https://www.instagram.com/p/ByaoivzA6YP/?igshid=bhtx80ksfsqg

Tag a mate who’s likes a social alcoholic drink, but may want to save calories whilst staying informed 🍺🍸🍷 - - Whilst my heading is technically misleading in that alcohol as a single organic compound which can never be ‘low calorie’ in itself, common reference to alcoholic drinks will always be done so through the term ‘alcohol’. For those pedantic nutritionists/scientist out there, this post should probably go under the alias of ‘low calorie drinks containing alcohol’. But you’d fall asleep before completing the heading... So f*ck that. - - Whilst alcohol is not a macronutrient like protein, carbohydrate and fat, it still contains energy. 7 calories per gram to be exact. Given it’s calorie density, it’s easy to understand how alcohol related calorie consumption can accumulate. - - The absence of nutritional value from these calories means that no potential behavioural benefits arise from its consumption (apart from the ability to turn in to a persistent, yet courageous sleaze or a superstar DJ). - - Although there is evidence to suggest that the thermogenic response during alcohol digestion is around 20% of total calories, considering the intricacies of TEF with regard to alcohol usage is pretty futile when you’re 12 deep at 3am, dragging you legs along the pavement with ripped jeans, a stained shirt and an imminently collapsing kebab. - - If fat loss or maintenance is the goal, surely it’s worth considering drinks which taste the same/very similar, but have a reduced caloric worth. In most cases, the alcohol density remains the same, but changes to additional ingredients lower the overall calorie value. - - This way you can still enjoy social occasions and relax. But you can also get closer to your fitness goal at the same time. 🔥 - - #alcohol #lowcalorie #nightoutwithfriends #losefat #calories #caloriecounting #dieting #beer #wine #vodka #diet #caloriecontrol #fatlosscoach #nutritioncoach #weightloss #weightlosshelp #caloriedeficit

This study compared the satiety of different types of food on a per calorie basis. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The foods were divided into different categories: Fruits, pastries, snacks, high carb, high fat and high protein.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The number of calories for each type of food was standardised at 240 calories to make it a fair comparison. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ After the participants had eaten their food, they were asked how their satiety level was every 15 minutes for the next 2 hours. All foods were compared to white bread which was given a benchmark score of 100.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the table, you can see the average satiety rating given for each food in comparison to white bread.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit to @nikgfitness for the great content! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle 13/06/2019

https://www.instagram.com/p/ByZ_XbiBYs4/?igshid=480qmxiyrlu1

This study compared the satiety of different types of food on a per calorie basis. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The foods were divided into different categories: Fruits, pastries, snacks, high carb, high fat and high protein.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The number of calories for each type of food was standardised at 240 calories to make it a fair comparison. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ After the participants had eaten their food, they were asked how their satiety level was every 15 minutes for the next 2 hours. All foods were compared to white bread which was given a benchmark score of 100.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the table, you can see the average satiety rating given for each food in comparison to white bread.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit to @nikgfitness for the great content! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

You NEED to know that a BIG transformation will take longer than you expect it to. Fat loss and fat gain is ultimately dependent on energy balance. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ You didn’t have 50+ lbs of a positive energy balance to cause fat gain in a few short days, so stop expecting to lose it that fast.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love this visual by @chaddriscoll:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle 13/06/2019

https://www.instagram.com/p/ByVg9x3B48m/?igshid=19ajhacqnvmjd

You NEED to know that a BIG transformation will take longer than you expect it to. Fat loss and fat gain is ultimately dependent on energy balance. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ You didn’t have 50+ lbs of a positive energy balance to cause fat gain in a few short days, so stop expecting to lose it that fast.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love this visual by @chaddriscoll:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Intuitive eating has become fairly popular in recent years. Scores of bloggers and literature promote a concept that disregards physiological processes such as energy balance in favour of a following one’s dietary intuition. - - In the area of compositional change, the essence of the concept appears sound in that waiting for hunger/satiety cue’s before/during eating is helpful. But the first major issue arrives as soon as the hunger is dealt with. Whilst hunger is being intuitively ‘nurtured’, the extent of energy consumed is largely unaccounted for. - - Therefore, whilst satisfying hunger is achieved, the effect on one’s composition is unknown. And whilst calorie counting is not the only way to lose fat, it is literally the closest mechanism to the principle in the calorie balance is fundamental to fat loss/gain. - - Of course one can lose fat whilst following intuitive eating structures. But in doing so, fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for. By listening to our desire, it is highly likely that we will consume favourite foods in excessive quantities. And when fitness bloggers preach that their 16% body fat physique arrives by virtue of intuitive approaches, there is no doubt that there is consideration of energy consumed. This must be addressed. - - Each individual is free to choose which dieting method works for them. And whilst ex*****on of calorie control is the simplest measurement of progress, based entirely on the physiology that evokes compositional changes, it should eventually morph into skilled eyeballing of portion sizes in alignment with a more intuitive approach. Thus, calorie counting should not be forever. - - But when beginning a fat loss goal, learning the most relevant information relevant to that goal is going to be exceptionally useful. That way, one can leave confusion behind, gain important knowledge for a period of time and refer to such knowledge in a relaxed manner for the rest of their lives. 🙂 - - #intuitiveeating #caloriecounting #flexiblediet #caloriedeficit #calories #nutrients #dietplan #eatsmart #nutritioncoach #snacks #caloriecontrol #diettips #ww #sw 12/06/2019

https://www.instagram.com/p/ByVmZ__g4xV/?igshid=14cq5kukqyxyh

Intuitive eating has become fairly popular in recent years. Scores of bloggers and literature promote a concept that disregards physiological processes such as energy balance in favour of a following one’s dietary intuition. - - In the area of compositional change, the essence of the concept appears sound in that waiting for hunger/satiety cue’s before/during eating is helpful. But the first major issue arrives as soon as the hunger is dealt with. Whilst hunger is being intuitively ‘nurtured’, the extent of energy consumed is largely unaccounted for. - - Therefore, whilst satisfying hunger is achieved, the effect on one’s composition is unknown. And whilst calorie counting is not the only way to lose fat, it is literally the closest mechanism to the principle in the calorie balance is fundamental to fat loss/gain. - - Of course one can lose fat whilst following intuitive eating structures. But in doing so, fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for. By listening to our desire, it is highly likely that we will consume favourite foods in excessive quantities. And when fitness bloggers preach that their 16% body fat physique arrives by virtue of intuitive approaches, there is no doubt that there is consideration of energy consumed. This must be addressed. - - Each individual is free to choose which dieting method works for them. And whilst ex*****on of calorie control is the simplest measurement of progress, based entirely on the physiology that evokes compositional changes, it should eventually morph into skilled eyeballing of portion sizes in alignment with a more intuitive approach. Thus, calorie counting should not be forever. - - But when beginning a fat loss goal, learning the most relevant information relevant to that goal is going to be exceptionally useful. That way, one can leave confusion behind, gain important knowledge for a period of time and refer to such knowledge in a relaxed manner for the rest of their lives. 🙂 - - #intuitiveeating #caloriecounting #flexiblediet #caloriedeficit #calories #nutrients #dietplan #eatsmart #nutritioncoach #snacks #caloriecontrol #diettips #ww #sw

Despite obesity being a chronic condition/disease, you still CAN lose the weight. I want to introduce you to something called “acceptance-based therapy” though, which may improve your odds of success. Multiple studies on this newer type of therapy have been done showing a higher success rate. ⠀ ⠀ What sneaky marketers will tell you is that it is EASY to lose weight using THEIR new method (which isn’t new lol). This is wrong. ACCEPT that it is going to be tough. Your body and environment are going to fight you. Accept this truth and you’ll be better off because you won’t give up due to thinking it’s just you that doesn’t have enough willpower. You will realize it’s just a universal rule and you will overcome. ⠀ Yes I discussed faster weight loss may actually improve success but right now I want you to accept that your weight loss journey is going to take longer than you expect. Want to lose 100 pounds? Just give yourself a year ... at least. Losing about 0.5-1% of your weight per week is reasonable but it could go slower due to what I mentioned above. Don’t give up. Accept it is going to take time. ⠀ Accept that you May need some help. Whether that be a coach, a support group, a doctor, or all of the above, just do it. Don’t have too much pride. Excess weight is hard to lose. Also you May need a few tries before you get this thing right even with the best education and understanding of it. ⠀ You can do it 12/06/2019

https://www.instagram.com/p/ByVHBRRhJRs/?igshid=odxaga92vyh7

Despite obesity being a chronic condition/disease, you still CAN lose the weight. I want to introduce you to something called “acceptance-based therapy” though, which may improve your odds of success. Multiple studies on this newer type of therapy have been done showing a higher success rate. ⠀ ⠀ What sneaky marketers will tell you is that it is EASY to lose weight using THEIR new method (which isn’t new lol). This is wrong. ACCEPT that it is going to be tough. Your body and environment are going to fight you. Accept this truth and you’ll be better off because you won’t give up due to thinking it’s just you that doesn’t have enough willpower. You will realize it’s just a universal rule and you will overcome. ⠀ Yes I discussed faster weight loss may actually improve success but right now I want you to accept that your weight loss journey is going to take longer than you expect. Want to lose 100 pounds? Just give yourself a year ... at least. Losing about 0.5-1% of your weight per week is reasonable but it could go slower due to what I mentioned above. Don’t give up. Accept it is going to take time. ⠀ Accept that you May need some help. Whether that be a coach, a support group, a doctor, or all of the above, just do it. Don’t have too much pride. Excess weight is hard to lose. Also you May need a few tries before you get this thing right even with the best education and understanding of it. ⠀ You can do it

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Malahide, Swords, Clontarf, Leixlip
Dublin