FFS Gym

🚨 TOM ALERT 🚨

Very popular winner for July no doubt…. None other than

See some comments from the team below on all of Emma’s hard work over the last few months:

“Has made incredible progress with her strength training and is super consistent. Is a pleasure to coach as she always listens and takes everything on board and is great to have in class.”

“Incredibly consistent since she started, super keen to learn and has been to every community event, battle cancer, Rudds’ talks since she began her membership”

“Emma is incredibly consistent with her training AND rehab. She’s working through some serious niggles and injuries at the moment but still shows up with a smile on her face and eager to train.”

“She moves incredibly well, movement quality never falters and form stays intact even under fatigue. She’s unbelievably strong and can only see her getting better and better. Really dedicated to improve and get better everyday, and help others along the way. Also SMASHED it in Battle Cancer.”

Well done Emma. You not only inspire other members but our coaching team too. Keep up the great work!

We love sharing client success stories like Georgina’s 🖤💛

👇🏼comment: “postnatal” below 👇🏼
To get a download of our latest postnatal ebook written by

Launch week is upon us 🚀

We are so excited to kick off our at FFS Dundrum this week 😃

🕰️ We will have classes on Thursday evenings and Saturdays starting from this weekend!

Members: All HYROX class are included in your membership, just book in via the FFS app.

Non members: get in touch to be on our mailing list for drop ins and sims (TBC).

Trialists: your two week pack entities you to HYROX class access 🔥

Coaches lift 🖤 💛

The team loved trying out some new formats last week planned by

Who won the foot race?

Gym friends = The best friends 😃

🚨 JUNE ‘24 TOM ANNOUNCEMENT 📣

We feel like this one may be a popular choice…

Well done !

Some comments for the team are listed below:

“Delighted for Logi. Thoroughly deserved, he has been incredibly consistent with his training and always with a smile on his face. A gent to coach”

“Logi always works hard in classes, has a great attitude and his energy during the Battle Cancer and 24 hr row was fantastic. He’s such a positive force in the gym.”

“I’ve been so impressed by Logi’s efforts these past months. He is fully bought into the programme, and has been extremely coachable, taking on feedback and working to refine it each week. He’s even taken a good 30kgs off his squat numbers to chase movement quality, and if that’s not parking your ego, I don’t know what is. Always a joy to coach. Always smiling. Always good to other members. A great TOM.”

“The ultimate member, ice bath at To the Moon and Back, Battle Cancer and just commitment to his own training.”

“Still smashing his training & a fantastic person to have as part of our community.”

“Logi has supported FFS in some shape or form for over a decade. He is a gentle giant that always encourages those around him and supports people in a special way.
The essence of the FFS community. Big ♥️ for Logi”

“Logi is a legend & thoroughly deserves this!
Always a pleasure to coach. He is fantastic with all members & coaches. Absolutely smashing his training since being back in FFS. Well done Logi 💪🏻”

Well done again Logi, you are an inspiration to the coaches as well as the members!

🌒 & 🔙….. We made it….

But not without the help of so many of our members and friends of FFS!

Total metres: 2,514,506… yes 2 and a half million metres in 24 hours!

Thank you to everyone who partook and supported this incredibly important fundraiser.

There is still time to donate and be in with a chance to win some amazing prizes as part of our charity raffle

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🚨 TOM ALERT 🚨

It’s hard to believe after over 8 years…. YES 8 YEARS of FFS, this man is only being crowned trainer of the month just now 👑

optimises the FFS Member!

Screech, we love you ❤️

Some comments for the team are listed below:

“He’s been super consistent, serious about his rehab, always incredibly friendly to existing members as well as new members and trialists. He’s shown great improvement recently with movements that aggravated him in the past due to injury. Also started coming to Saturday classes (for the gains and the craic).”

“A longtime member that I feel goes under the radar sometimes (in terms of training not personality). He’s really stepped it up in 2024, he’s been training really well and making progress even getting 2 sessions a day done as well as giving up alcohol. He’s also so encouraging to the other members, always positive and willing to help. A long overdue winner I would say.”

“Great guy, super consistent despite dealing with a pretty nasty back injury recently. Is at every community event and activity. Is an absolute gent and extremely welcoming and helpful to newer members in the gym finding their feet.”

“Very deserving winner, very diligent with training and rehab, always looking to get better.”

“Screech an absolute gent has been killing it with his training recently and being diligent with his rehab. Always brings the energy in classes (even though his music taste can be controversial). Coming for a 170kg back squat 🫡🤣”

“About time, great guy and training seems to be going very well.”

“First session at FFS was almost 10 years ago. Has never stopped trying to get better and adds so much to every session he attends (training and social 😉 )”

“Screech is a legend! Always a pleasure to coach 💪🏻 He is doing an awesome job with his training.”

“We gonna have ourselves a nice little Saturday”





cancer
📸:

FFS BATTLE CANCER last training session.

This Saturday, June 15th over 50 FFS members, spread out over 13 teams will take on the .cancer

All FFS members, friends and family are welcome on the day. It will be taking place in the RDS and is free entry.

We will all be kicking off at 10:00 and finish at 12:00. Love to have you down there and if you can’t make it click in our stories and click the link to support.

RDS this Saturday from 09:30-12:00 come support the coaches and FFS members as over 50 of us split into 13 teams take on .cancer challenge.

All FFS members, friends and family are welcome and entry is free.

The Battle Cancer Challenge is a global fitness event uniting individuals for one purpose: fighting cancer.

All our proceeds are going directly to and if you like to support just click the link in our stories or ask a coach or member how to support Team FFS 💪

🏃‍♀️ Run with FFS has lift off 🚀

Our vision is to provide an industry leading running experience for our clients. This amazing group of people are about to embark on 16-20 weeks (based on their distance) of training in preparation for the Dublin marathon race series.

There is a broad mixture of pace goals and everyone has a place within the group. They will supported by education and practical advice in;
Nutrition 🍏
Injury prevention 🌡️
Load management 🔋

Here’s to a great build folks 🫡

🚨 TOM UPDATE 🚨

This one has been a long time coming and we are thrilled to announce as our most recent trainer of the month 👏

Some comments for the team are listed below:

“Incredible consistency, always wanting to improve month by month and really helpful to people around him in classes

Ger is the best banter, consistently grafting away & has a lovely balanced strength 💪🏻

A man who has worked with FFS for years never gets bored of the concept of learning and seeking improvement. A truly deserving winner!

Great guy! Always puts the head down and gets it done. So helpful and welcoming to new members and thoroughly deserving of this months TOM

Ger always gives 100% when I coach him. Very nice guy and great to see a long term member take the accolade.

Top man. Always a pleasure to coach. 💪🏻

Lovely man, always willing to put the work in and is great craic too”

Well done again Ger, you are an inspiration to the coaches as well as the members. Keep up the great work 💪🏼

Should I do PT? 🤔

The reality is… it’s a PERSONAL decision!

In saying that, PT is very beneficial if you are:
1- Struggling with finding a starting point
2- Lacking consistency in your training
3- Your mental approach to training is up and down
4- You have a very specific goal and need an experts guidance

PT can be a long term or short term part of your fitness journey. The main thing is, it’s a tool to keep you on the correct path for YOU

If you are interested in a discovery call with our team to see what training options at FFS Gyms are best for you, then simply drop up as a DM saying “Discovery”, we got you from there 🤝

🕰️ Sustainable training methods seeking long term change, that’s what we are aiming for

📣 See what Maura has to say about her experience with us.

If you want to get speak to our team about what training options might be best for you then drop us a message and we will take it from there!

Starting a fitness journey is daunting…

We can have so many questions:
🤔What type of training should I do?
🫣How often should I train?
😬What if I have an injury?
🫠How do I manage all the other stresses in my life?

Our job at FFS HQ is the make all of those questions as simple as possible and show you the best path for YOU!

Reach out today to take our questionnaire and see if FFS Gyms is right for you.

Drop us a DM & we will take it from there 🫡

🚨 TOM ALERT 🚨

Your unanimous trainer of the month for March 2024 is none other than

Steve has been working incredibly hard and all the team have been very impressed over the last number of months.

Some comments for the team are listed below:

“Whenever I have coached him he always turns up in great form, adds a huge amount to others in class and is determined to learn & get better.

Smashing guy. Always works to the best of his ability and brings great energy to every session.

Has the best attitude every class he’s in. Is always looking to learn and improve, a pleasure to coach.

Great energy and always gives 110% in class. Lovely guy and a pleasure to coach.

Great guy, always keen to learn and a pleasure to work with.

Good guy, great work ethic, fantastic energy in class 💪🏻

Great consistency, super friendly making friends with everyone in sessions and determined to progress and show up every week despite a busy life and 4 kids 🧒 👧

Fantastic attitude, friendly, wants to learn and always happy to listen to coaching to make him better 💪🏻

Excellent guy, very consistent on training and rehabilitation work, always looking to get better and stronger”
………………..………………..………………..

Well done again Steve, you are an inspiration to the coaches as well as the members, keep up the great work’

A few “coach - member” relation rules may have been breached on this one 👀

But we couldn’t be happier that they were! 🤩

Congrats

Big ❤️ from all at FFS

FORM FIRST…

We are incredibly excited to launch our first ever summer camp, working with teenagers to help them tap into their physical potential.

This program is designed to ensure young athletes have the tools necessary to start their training journey on the right footing under the watchful eye of FFS Director of Performance and team FFS’ watchful eye.

Early bird slots available NOW. Limited spots, first come first served.

Link in bio 🔗

RUN WITH US 🤝

🔗 Linkinbio

🤩

We are humbled to be shortlisted for MLR awards in the Community Gym category

Our mission is to help people GET STRONGER

The entire training philosophy and delivery is centred on providing the highest quality experience possible for our members and community. That’s what makes this nomination special. It recognises community is at the heart of everything we do.

🔗 link in bio

🚨 TOM ANNOUNCEMENT 🚨

Myles has been part of FFS for several years now and has made great strides throughout his time here. Myles you are an awesome addition to our community and we love having you in classes. Well done 👏

Comments from the team are listed below:

“He has been incredibly consistent with his sessions ever since joining. Very humble and chill, and has taken ownership of his training and his journey.

A smashing guy, very diligent and always has a great energy about him. Awesome addition to FFS

Always looking to get 1% better. Asks great questions. The hardest worker in any room. A dream to coach. Always lends a hand to newer members/ trialists in class. A 10/10 human

A very meticulous and diligent approach to his training. 100% PM tank top adherence which is always great to see.

Great energy, friendly and always listens to coaches to help him get better through movement and he can move

Great fella! Always a pleasure to coach & thoroughly deserving of this.

Absolute gent, diligent about his mobility and consistent in his training. A pleasure to coach.

Well done again Myles, you are an inspiration to the coaches as well as the members! Keep up the great work!

FFS Golf Strong Workshop 💪⛳️

Fantastic morning for our 1st Golf Workshop of 2024.

Our workshop was catered towards giving our members the most “bang for buck” experience.
We wanted to give practical tips that will make your current game stronger or if you new to golf give you great foundations to start swinging.

Having great craic while doing it is the only nonnegotiable 😊

Here’s a quick preview of what we did on the day 🫡

yoga took us through the following
✅ Mobility warm up for swinging when it’s wet 💦 with the club
✅ Mobility warm up for dry/indoors
✅ Top areas to focus on to help swing better

Then took us through the following
✅Keith’s top strength exercises that carry over to golf
✅Major swing tips for amateurs to focus on
✅How to shape shots with really simple foot positioning

Then we all hit the bays and Keith gave individual swing tips to each on of our members. 💥

Well done to everyone who took part and what a fantastic facility is !

Our next FFS Golf Community event will be the FFS SummerSlam Golf classic at Carton House , Saturday, May 18th at 9:00.
Sign up details will be sent by email from (1st come….1st serve ….this will fast 🏃‍♀️ ⛳️)

and reputation is ok the line…. Who wore it better?!

📷 Behind the scenes at last nights Friday Night Lights

Community
Camaraderie
Competition
Craic

Reel drop 🔜 😀

To celebrate International Women’s Day we asked our coaches the following question.

What is a strong woman?

Here’s what had to say ⬆️

This International Women’s Day, March 8th at FFS all members who attend a class will be asked to donate to support the invaluable work of .aid

To celebrate International Women’s Day we asked our coaches the following question.

What is a strong woman?

“ For me, being a strong woman is about being strong in who you are; finding that acceptance of your own uniqueness, your skills, and your strengths and letting them shine,regardless of what the world may think.”
-

This International Women’s Day, March 8th at FFS all members who attend a class will be asked to donate to support the invaluable work of .aid

To celebrate International Women’s Day we asked our coaches the following question.

What is a strong woman?

“Cares, dares & thinks critically. Big ain’t strong, strong is strong.“
-

This International Women’s Day, March 8th at FFS all members who attend a class will be asked to donate to support the invaluable work of .aid

To celebrate International Women’s Day we asked our coaches the following question.

What is a strong woman?

“A strong woman is relentless and will stand to protect everything and everyone she cares “
- .mcdonnell

This International Women’s Day, March 8th at FFS all members who attend a class will be asked to donate to support the invaluable work of .aid

To celebrate International Women’s Day we asked our coaches the following question.

What is a strong woman?

“Strong is being true. True to being you. One hundred million percent you.“ -

This International Women’s Day, March 8th at FFS all members who attend a class will be asked to donate to support the invaluable work of .aid

Yoga & Proprioception
https://bit.ly/3LGNhB1

Yoga & Proprioception Proprioception is our perception and awareness of the position and movement of the body. It’s knowing where your body lives in space. It’s a sense which allows us to ‘know’ (without looking or consciously thinking) where our body parts are in relation to each other and where our whole body ...

Yoga & Muscle Recovery
https://bit.ly/3ymIf4u

Yoga & Muscle Recovery The downside of any sport or physical activity is sore muscles, DOMS (delayed onset muscle soreness) or whatever else you want to call them. We’ve all been that person hobbling around and aching all over after a big match, an intense workout, a long run or a big hike and it might seem like torture...

Breathe Better with Yoga
https://bit.ly/3SDgfmA

Breathe Better with Yoga In yoga there is a huge focus on breathing and using movement with the breath especially in certain styles of yoga and this can translate so well to any type of sport. Most competitive sports require high levels of aerobic performance over extended periods of time so when an athlete uses breathing t...

Yoga & Reduced Risk of Injury
https://bit.ly/419HYz4

Yoga & Reduced Risk of Injury Yoga offers a combination of active and passive stretching that is especially helpful for keeping you injury free. Training to get stronger or faster can lead to tight muscles with a smaller range of motion, limited power, and a tendency to get injured more easily. A yoga practice encourages you to....

How Yoga can Help Focus & Concentration
https://bit.ly/3HVQLMi

How Yoga can Help Focus & Concentration Being mindful is key to living in the present moment and presence is key to concentration and staying focused. Yoga brings our awareness to the here and now and by focusing our attention on our breath, the movement and challenging poses will in turn improve our concentration. Yoga links breath with....

Balance & Stability
https://bit.ly/3Y6ovxn

Balance & Stability Balance and stability are intrinsically linked with yoga but also the majority of other forms of exercise and sport. Not only that but it’s essential for everyday life, try carrying bags of groceries or reaching for an item on a tall shelf without either of the above or kicking a ball or lifting w...

What is Range of Motion?
https://bit.ly/3wMUZR8

What is Range of Motion? It’s the measurement of the amount of movement around a specific joint or body part. Yoga works through all planes of movement (sagittal, frontal/coronal and transverse) so that multiple joints and muscles are used in every sequence and this is why it’s so effective in improving our ROM.

How Yoga can Help Build Endurance
https://bit.ly/3HqxWAI

How Yoga can Help Build Endurance Endurance is simply “the ability to persevere,” whether doing an aerobic or an anaerobic activity. We’ve all had that moment when our inner voice shouts, “I can’t do anymore burpees or I can’t run any faster” but by having the ability to keep going, to push through the pain, and drivin...

How Yoga can Improve Mobility
https://bit.ly/3RcLl3J

How Yoga can Improve Mobility Yoga is the sequencing of movements to challenge balance, “MOBILITY,” static motor control and dynamic motor control – these are known as flows. Yoga works through all planes of movement so that multiple joints and muscles are used in every sequence leading to increased mobility and greater ra...

Improving Flexibility Through Yoga
https://bit.ly/3HeyvP4

Improving Flexibility Through Yoga To improve flexibility, we need to stretch (and move)!! Simple as that. Without it, the muscles shorten and become tight so when you call on the muscles for activity, they are weak and unable to extend to their full range. This is where yoga becomes so beneficial.