L.C. Fitness Team Coaching

L.C. Fitness wishes all my girlies a very Happy Saint Patrick's Day. As you all know classes have been postponed for now. So hope where ever you are please stay safe look after your mental health aswel as keeping physically active. Look out for the vulnerable people around you.

Keep an Eye on our What's App groups for
☘ At home workouts
☘Ideas and activities you can do with the kids ☘I have also put together top tips to help
those working from home.. Stay safe girlies and we will see you soon # # #

Dia dhaoibh go léir ar lá na bpátrún naomh 🙏
☘☘☘☘☘

Good Morning Campers! If travelling to Class this morning Please Take Care! visability is at a Minimal with Fog 💪💪🌫🌫

Girls Amazing start to the week!! Colmcille Ladies you 💪💪

your Up tomorrow!!.

Early Morning BOOTCAMPS are not easy but nothing worthwhile ever is so we need to invest time in ourselves!!

So here are some of my L.C. Fitness

Top 10 Tips for
Tricking yourself into becoming a morning person…

Let’s start with the reality: Only about 1 in 10 people are true morning people, according to some experts. The good news is, only 2 in 10 fall into the category of night owls. Which means if we put our mind to it we can become cool morning people so let's start…..

1. Practice good sleep hygiene.
Keep a consistent sleep schedule. start moving your bedtime forward by just 15 minutes at a time. Adjustments more drastic than that will keep you rebounding between early and late bedtimes rather than creating lasting change.

2. Implement a Routine.
Establishing a schedule can help clue our bodies in to what’s to come. Maintaining a regular evening routine will help chill you out and let your mind know that it’s nearly time to fall asleep. For example, 1 of my weight loss rules is drink a cup of (decaffeinated) tea and reading for 20 minutes each evening before bed. The next one is for my yummy new mummy's

3.Nap cautiously.
As you all know I am a very big advocate of Yummy Mummy's so if your a new mum (sleep when baby sleeps)
If you have a sleep debt to repay, it’s better to nap during the day than to mess up your nightly sleep schedule. That said, you don’t want a daytime snooze to keep you up at night. The next tip is also one of my faves

4. Eat (and drink) smart.
Some experts caution against going to bed too full or too hungry, as the discomfort may keep you awake. The same goes for drinking: Sipping too much before bed can cause mid-slumber trips to the bathroom, and caffeine and alcohol in particular have been shown to disrupt sleep. Broken sleep is not good for the body.

5.Power down.
Yes I know shock horror!!!! Your facey friends and Pinterest will still be there tomorrow 😅😅 Any kind of light can shift circadian rhythms, making it harder to sleep at night. And if you’re constantly plugged in, you’re even less likely to hit the hay right away. Research has shown that the blue light emitted by electronics like laptops and cell phones disturbs sleep even more than natural light. Turn off those electronic screens at least an hour before bed to make dozing easier.

6. Prep before bed.
Wondering what to do with that electronic-free hour? Use the time to get together anything you’ll need in the a.m. — like a healthy lunch, make-ahead breakfast, or a gym bag. Shortening your morning to-do list just might make it easier to roll out of bed.

7. Set your motive.
As with any change, it’s important to have a tangible reason for waking up early. Come up with a meaningful goal you’ll be able to achieve by starting the day earlier, whether that’s being able to fit in a morning sweat session or having some extra time to cook a healthy breakfast.

8.Bite the bullet.
If you naturally wake within minutes of your alarm that's your body clock waking you up, it can be tempting to close your eyes and relish in a few more minutes of rest. But you’re better off just getting out of bed. When you wake spontaneously, you’re likely in a light sleep stage. Going back to sleep could send you into a deeper sleep stage, making it harder to wake up and start your day.
So my tip is when you wake up just sit up in bed take a pause for the cause and chill for a bit plan you day and when your ready get out of bed a s start your fantastic day!!

9. Sleep Calculator:
this is my personal fave… I have a sleep calculator app which I set before bed… we sleep in 45min increments and having a sleep calculator to calculate what time we should set our alarm to get Max rest makes it should be easier…

10. Positive Affirmations….. (another one of my personal rules)
I have some seriously strong Ladies in my sessions who give 110% every time and you kill it in class…. So When you wake
Tell yourself 3 positive things about yourself and 3 positive things about your day before you get out of bed.
No negative Nellie's!! 😜😜😜

So Girls during the winter months when it's so easy to stay in bed… these tips may help us all become morning people!!!

Ready to take 2020 by storm!! 6.30 am Bootcamps recommence this Monday and Tues I have spoke to most of you last week see and cant wait to see you All back in action!!! We will work on Bootcamps this week coming and Meal plans the following week
and the kitchen 😎😎😎

I want to wish all my Amazing ladies a very Happy Christmas is hope Santa Brought you lots of pressies for all your hard work this Year!! See you all on the other side ladies...💪💪💪💪

Hope your all ready for our F45 training in January 2020.... .C.Fitness !!

Hay All I have had a few questions on our 6.30 am Bootcamps in both and Colmcille sessions a in full swing Ladies and have been check out posters for more Information... please note Limited space available...

Top benefits of Early Morning workout!
C.Fitness.

*Enhance your metabolism

*Routine & Consistency

*Improve your Physical and Mental energy

(every hear of the happy hormones exercise release these hormones into the brain making your day run smoother)

*It will help bring confidence and strong self discipline (anything is possible!)

*It will create better rest and sleep

in the body. (did you know Sleep is one of the most important things when it comes to lifestyle changes)

*Early Morning workouts will Help you achieve your goals that little bit faster.

so lots of benefits guys and girls…

Lots to think about!

Absolutely savage week Girls!! Amazing Am Bootcamp Shred!! *tDone!!!

New 45min Powerhouse session commencing tomorrow morning 6.30am Dromard Gaa 8 sessions over 4 wks every Tues & Thurs morning..

All New 4wk Boxfit & Abs Sessions Commencing Tomorrow in Aughnacliffe Community Centre @6.30am

Every Mon & Fri 45Min sessions
€50 for 8 Sessions

New 4 week Boxfit Am Bootcamp Commencing tomorrow morning @6.30am
These sessions are just 45 mins..
Why Early Morning Boxfit sessions??

Top benefits of Early Morning workout!
C.Fitness.

*Enhance your metabolism With Full body workouts

*Routine & Consistency.

*Improve your Physical and Mental energy
(happy hormones!! exercise release these hormones into the brain making your day run smoother)

*It will help bring confidence and strong self discipline (anything is possible!)

*It will create better rest and sleep
in the body.
(did you know Sleep is one of the most important things when it comes to lifestyle changes)
Early Morning workouts will Help you achieve your goals that little bit faster. WHY? ....
It has been proven that early morning workouts can burn between 3-10% more bodyfat as the body is in what's know as a natural fasted state.

so lots of benefits guys and girls…
Lots to think about!

New 4 week Boxfit Am Bootcamp Commencing tomorrow morning @6.30am
These sessions are just 45 mins..
Why Early Morning Boxfit sessions??

Top benefits of Early Morning workout!
C.Fitness.

*Enhance your metabolism With Full body workouts

*Routine & Consistency.

*Improve your Physical and Mental energy
(happy hormones!! exercise release these hormones into the brain making your day run smoother)

*It will help bring confidence and strong self discipline (anything is possible!)

*It will create better rest and sleep
in the body.
(did you know Sleep is one of the most important things when it comes to lifestyle changes)

*Early Morning workouts will Help you achieve your goals that little bit faster. WHY?
It has been proven that early morning workouts can burn between 3-10% more bodyfat as the body is in what's know as a natural fasted state.

so lots of benefits guys and girls…
Lots to think about!

L.C. Fitness Team Coaching

Power Hour Gaa Tonight & Every Wed 7pm -8pm

15 min warm-ups & Spin
15 min Zuu
15 min Kettlebells
15 min Abs & Glutes

1 hour 1 session 1full body workout!!!
!!!

Hay girls loving this write up on the F46 Training System we have been using in our Powerhour sessions Aughnacliffe, Co longford & Dromard Gaa it!!!!

The EIGHT Tabata style exercise moves for an all over body workout EXCLUSIVE: A London gym has devised an eight-step whole body workout that's straightforward enough for anyone to follow - and there's no posh equipment required.