Ath-Elite Fitness

Ath-Elite Fitness Personal Training
-One to one sessions
-Small groups
-Online programmes and coaching
-Customised programmes
-Guaranteed results

01/02/2017

Got my first ever cupping treatment done yesterday 👌🏻
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Cupping therapy is an ancient form of alternative medicine in which a therapist puts special cups on your skin for a few minutes to create suction. People get it for many purposes, including to help with pain, inflammation, blood flow, relaxation and well-being, and as a type of deep-tissue massage.
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It's was really relaxing and practically pain free! Definitely feeling the benefits today and my shoulder isn't nearly as tight as usual 💪🏻
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27/01/2017

Quadruped bird dog rows 👌🏻
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Fantastic drill to help improve the following :
- shoulder mechanics ✔
- core recruitment ✔
- optimal activation patterns ✔
- rotary stabilisation ✔
- structural alignment ✔
- spinal stability ✔
- muscle innervation ✔
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I find these excellent to add into a dynamic warm up before any upper body day. Give them a try it's a lot harder than it looks 💪🏻
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26/01/2017

Story of my life Monday to Friday 😂
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25/01/2017

Know your squats 🏋squat to place emphasis on a specific muscle group if your goal is hypertrophy (muscle gain)
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1. The first image on the left hand side is a hip dominant squat.
- targets glutes and hamstrings
- first movement comes from hip joint
- hips are furthest (working) joint from the axis of the weight
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2. The second image on the right hand side is a (heel elevated) quad dominant squat.
- targets quads in their longest range
- first movement comes from knee joint
- knees are furthest (working) joint from the axis of the weight
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Any question don't hesitate to ask and I will happily help 😀
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22/01/2017

Front squats again today, upped the weight by 10kg from last week and felt good 🏋
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Going to train legs 3 times this week to give my wrist a chance to recover so I can get on with the rest of this programme with no injuries 🙏
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19/01/2017

Meal prep from the other day ✔
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Sweet potato roasted in the oven then stir fried in coconut oil, chopped garlic, spinach, kale and of course chorizo and buffalo hot sauce 😍
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Eating for your goals doesn't have to consist of just chicken and rice anymore!
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18/01/2017

Band pull aparts for shoulder health and scapular movement ✔
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-1. Start with a light resistance band (orange in most cases).
-2. Raise both arms up past head height ( roughly 45 degrees). Too often we see pull aparts done with the arms straight in front of the body which turns this into a upper trap/rear delt exercise, but with this particular exercise I want to focus on my scapulae.
-3. Retract and depress the scapulae and shoulder girdle and focus on initiating the movement with your scapulae! Don't just swing your arms.
-4. Only pull until you can't retract your shoulder blades anymore, don't try to just hit your chest with the band.
-5. On the way back up try and maintain retraction and depression for as long as possible.
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17/01/2017

Front squats from yesterday felt good to finally get back here for a session 💪🏻
- Using a 4010 tempo, 4 sets of 6-8 reps. Front squat will be my predictor lift for the next 4 weeks focusing on 4 second eccentric and explosive concentric
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I have never really stuck with front squatting for any amount of time so I'm looking forward to seeing the numbers progress!
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Clients starting new programmes today so it's a good feeling knowing myself and my clients are all progressing and moving forward toward goals ✔ always stay moving forward 💪🏻
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16/01/2017

Really looking forward to starting 8 week muscle building programme 💪🏻
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I would definitely recommend checking out his content and programmes! Knowledge is next to none! Had the pleasure of meeting him while at muscle camp and honestly he couldn't have been more helpful even though he wasn't specifically there to teach. Really helped teach me how to use my chest and back optimally for hypertrophy! Hopefully get over to m10 gym soon for a seminar and training camp 👌🏻
8 week muscle then 8 week physique straight after ✔
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15/01/2017

Quick easy breakfast ✔
- 4 whole eggs
- chopped spinach
- chopped chorizo
- buffalo hot sauce
- coconut oil
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14/01/2017

Protein pancakes 😍
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Ingredients :
- eggs ✔
- oats ✔
- chocolate brownie protein powder ✔
- fat free natural yoghurt ✔
- toffee drops ✔
- white chocolate peanut butter ✔
- mint chocolate protein bar chopped up ✔
- cooked in coconut oil ✔
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13/01/2017

True words 😂
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Sometime you just have to get s**t done and stop messing around 💪🏻 If you want something bad enough figure a way out to achieve it!
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Location

Dublin

Telephone

0858411184

Website

http://www.flyefit.ie/profiles/mark-holland/

Address

Baggot Street Dublin 2
Dublin
4

Opening Hours

Monday	6am - 9pm
Tuesday	6am - 9pm
Wednesday	6am - 9pm
Thursday	6am - 9pm
Friday	6am - 9pm
Saturday	9am - 5pm
Sunday	9am - 5pm