All posts by John O'C

Portion sizes

For many of our members understanding energy balance takes a bit of time. Part of this is an awareness of portion sizes. << sounds simple, right? However, there’s so much BS out there they can be forgiven for buying into all the fads It’s your hormones, it’s your metabolism, it’s carbs, it’s your blood type, it’s your stress Nope […]

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Skip The Stairs

You walk to the edge of the stairs. Looking down the long flight of steps you have 2 choices. You can walk down, step by step like any sane person would Or You can jump You take a massive leap, clearing as many steps as you can You’re gonna get to the bottom faster and […]

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‘I’ve increased muscle and lost fat… my energy levels have changed greatly!’

‘One of our specialities at SF Fitness is ongoing life-changing transformations for men aged 45+.  Members who’ve been with us for several months say they can’t believe how far they’ve come.  Here, Donagh, Vincent and Declan tell us how we’ve helped them to change their lives.   Donagh McCleary “Before I had a lot of […]

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personal trainer rathfarnham

3 simple tips to make getting fit easier

You probably know a good few ways to get fit. I mean it’s not as if we are stuck for information these days. You’ve got YouTube, blogs, Facebook, Instagram and a whole host of other social media platforms that I just don’t get. It’s hard to believe that when I first started out in the […]

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Meet Rhona

At SF Fitness. we specialise in ongoing life-changing transformations for women aged 40+ (members who’ve been with us for several months say they can’t believe how far they’ve come). Rhona says that, over several months as a member, she’s gone “from the edge of despair over my weight issues” to feeling “astonished to have achieved […]

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Summer Body Motivation?

One of the biggest killers to motivation is lack of results or failure to maintain those results I mean, what’s the point when your progress seems so slow or even non existent. And if you’re anything like the SF Fitness over 40s ladies you probably know what you should be doing. Everyone knows vegetables are healthier than chocolate […]

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And then he mounted me

It was my first time so I was really nervous  We both lay down And he asked me quietly to mount him I had never done this before so I didn’t know what to expect But it was a lot more gentle than I thought it would be That was Friday, my first introduction to […]

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I’m a secret Belieber

He’s so hot right now Everyone seems to be a Justin Bieber fan Most people know the story of Usher discovering him on Youtube and his career spiralling from there But even though Usher was involved from the early days He wasn’t the one who found him A guy by the name of Scooter Braun […]

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Domino Doomsday

Forget Nuclear war, I’m terrified of Dominoes No not the pizza Black and white rectangular dominoes Why you may ask? Because damn it, if they got into the wrong hands they could destroy the earth And something needs to be done, fast Ok maybe that’s a little dramatic But one little domino has the power […]

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She’s a true Superwoman

What Mary has been through would make anyone’s life look like a holiday  Yet she always comes in with a smile on her face On Monday she was warming up for her bench press And she said, “To think these 12kg dumbells are light 9 months ago I wouldn’t have ever imagined I’d say something like […]

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