IRONCAST FITNESS

serious coaching.
Real results.

If you've spent years doing random workouts and getting average results, Ironcast is different.

We're a small, private facility in Dundalk run by a single experienced coach. Every person who trains here gets screened, programmed for, and coached — not handed a generic plan and left to it.

We work with adults who want to get stronger, move better, improve their body composition, and build fitness that lasts. People who are serious about getting results and want to train in a focused, non-commercial environment.

No overcrowding. No upselling. No guesswork.

Book A Session

@aileenmcelroy Apparently these things are rarer than a smooth sled lane and more sought after than a limited edition Rolex.

#hyrox #hyroxtraining #hyroxpro

STOP WORRYING ABOUT YOUR HEELS WHEN YOU ROW.

I’m genuinely not sure why this has become a thing.

Actually, I probably do know why.

With the rise of fitness classes (ZONE 2 TRAINING) and HYROX-style training, and a very poor understanding of rowing technique, it's been reduced to a background exercise rather than a skill.
So people started importing squat cues into rowing.

“Keep your heels down.”
Sounds smart.
Sounds safe.
Sounds wrong.

I’ve:
• Coached indoor rowing teams
• Been coached by coaches at the highest levels of rowing
• Spent years rowing with people who actually row well

And heel lift was never discussed. Not once.

Because in rowing:
• Your feet are strapped in
• The footplate is angled
• The stroke is long and dynamic

Your heels will naturally lift a bit at the catch.
They reconnect as you drive.

That’s normal. That’s human movement.

Trying to force heels down usually creates:
• Over-reaching
• Early knee lockout
• Lumbar flexion
• Poor force application

So now you’ve “fixed” a non-problem and created real ones.

If the rower:
• Pushes hard with the legs first
• Transfers that power through the body
• Feels smooth and controlled
• Rows without pain

Heel position is irrelevant.

If heels are flying up the entire drive?
That’s a symptom, not the issue.

Coach the drive, not the foot.

Rowing isn’t a squat.
The Concept2 isn’t the floor.
And your heels don’t need supervision.

#hyrox
#functionalfitness
#rowing
#trainsmartnothard

Why do I use Isometrics so much?

Isometric training is holding a position under tension with no movement, no momentum, just control.

It might look simple.
But it’s one of the most powerful tools we use for long-term health.

A Game-Changer for Blood Pressure

Out of all its benefits, isometric training’s effect on blood pressure stands out. Recent studies have shown it can:
• Reduce resting blood pressure by 5–10 mmHg
• Improve blood vessel function
• Reduce strain on the heart

This level of blood pressure improvement isn’t minor. Lowering blood pressure reduces the risk of heart disease and stroke, especially as we age.

* Blood pressure often creeps up unnoticed.
* Arterial stiffness increases
* Recovery between hard sessions slows.
* Joints tolerate heavy, fast loading less.

Unlike many forms of training, isometrics:
• Strengthen muscles without joint wear
• Reduce shear forces on knees, hips, and spine
• Are ideal for people with arthritis, past injuries, or joint sensitivity

This makes them perfect for:
• Older adults
• Anyone returning from injury
• Lifelong athletes wanting to protect their joints

Calmer Nervous System, Better Recovery

Isometrics:
• Reduce “fight or flight” stress response
• Improve breathing control
• Help the body tolerate effort without panic or tension

Clients often report:
• Feeling calmer after sessions
• Better sleep
• Improved recovery between hard workouts

Benefits Across All Sports

Whether you run, row, lift, play field sports, or train for life:
• Isometrics improve force control
• Build strength in vulnerable positions
• Support performance without adding fatigue

They don’t replace movement — they support it.

How They Should Feel

Challenging but controlled
Strong, not strained
Calm breathing, no breath-holding
You finish feeling better, not broken.

“For many people, this is the first type of training that improves their health without aggravating their joints or leaving them exhausted.”

Isometric training isn’t about doing less.
It’s about training smarter.
#bloodpressure #isometrictraining #hearthealth #wellness #healthyliving

Stepping over $100 bills to pick up pennies.”

There’s a saying I’ve been using a lot recently, because it’s exactly what people are doing with training and nutrition.

You’re chasing pennies:

* Supplements, but you sleep like sh*t
* Ice baths, saunas, but you barely train consistently.
* Perfect macros, but you under-eat for performance.
* Breathing drills, but no aerobic base
* New programs every few weeks

And you’re stepping right over $100 bills:

* 8–9 hours of sleep
* Enough food to fuel training
* Protein, carbs, fibre from real food
* Progressive overload
* Zone 2 aerobic work
* Consistency for months, not days

Here’s the truth

You don’t need another program.
You don’t need another supplement.
You don’t need a hack.

You need to:

* Train properly
* Eat enough
* Recover
* Repeat

That’s it.

Hard reality

Most people aren’t stuck because training is complicated.
They need fewer distractions.

Do the boring stuff.
Long enough.
Or stay average.

#dothework
#consitencyiskey
#liveperformance

The days are long and the years are short.

#happynewyear

'Twas the season…

I see you
“I’ll be in over Christmas, coach.”
“I’ll keep it ticking over.”
“Just a few mince pies, I’ll train it off.”

Then January rolls in…
New Year, New Me
All the motivation
Until February… maybe.

This year, don’t be that person.
You don’t need perfection, detoxes, or punishment workouts.
Just a bit of consistency, a bit of movement, and a bit of sense.

Enjoy the food.
Enjoy the time off.
And when you’re ready — I'll still be here.

Happy Christmas
Train smart.
Laugh lots.
See you when it counts.
#christmas #fitness #newyearnewme

While coaching class this morning, I said while speaking on nutrition, "Don't watch TV and eat at the same time." Within reason, we all like some popcorn from time to time.

The most surprising part is that no one in the gym was aware of this issue.

When you eat like this, you become distracted, which causes you to consume 15-25% more calories without even realising it.

You lose track of portion size and fullness cues.

You're also more likely to snack again later because your brain barely remembers the meal.

So roughly speaking, if you usually eat 600 calories at dinner, adding TV into the mix could bump that up to over 700 calories, and you wouldn't even notice.

It's a small habit with a considerable impact. Next time, try eating without the screen; your body will thank you for it.

Do you usually eat with a screen on, or are you a screen-free eater?

So i realised that I’ve not posted in nearly a year 🙈.
Too busy to even think about it. A reminder, still here and still providing the best.

I’ve never been one to follow or look around me, and with that said introducing the new concept strength erg.

Data driven training
Variable resistance
Low impact, high output
Scalable for everyone

The Strength Erg is a game changer for everyone and is another valuable tool to access at Ironcast.

If I hear one more person telling me salt is bad for you!!

Salt has been the bad guy in the nutrition world for way too long. But guess what? Salt is actually essential, your body needs it to function! The problem isn’t salt itself; it’s the kind of salt you’re using and how much of it you’re eating.

Why Do You Need Salt?

Your body literally can’t function without salt. It helps balance fluids, sends nerve signals, and keeps your muscles (including your heart) working properly. So, yeah, you definitely need it!

But Not All Salt Is Created Equal

Table Salt is Highly processed and stripped of all the good stuff. It’s like the fast food of salts—cheap, easy, and not exactly nourishing.

Sea Salt, Himalayan Pink Salt, Celtic Sea Salt: These are the real stars, Less processed, packed with natural minerals, and way tastier.

So What’s The Big Misunderstanding?

For years, we were told to avoid salt like it was going to single-handedly give us heart attacks. But here’s the truth: moderation is the key. Your body needs salt, just not the kind that’s been bleached and treated with chemicals.

Too Little Salt: Can mess with your body just as much as too much.
Too Much Salt: Yeah, still not great, but cutting it out entirely? Not the answer.

So ditch the processed table salt and upgrade to a salt that actually does something good for your body. And remember, it’s not about eliminating salt, it’s about choosing the right kind and enjoying it in moderation. Your body will thank you.

All I see everywhere I go now is young people cracking open energy drinks, and when I say young I mean young. So before you do, give this rant a chance.

Let’s talk about what’s really inside. And sorry to break it to you it’s not as “energising” as you think.

Sugar Overload to start

• Red Bull 27g of sugar—like eating a bar of chocolate
• Monster 54g—more sugar than a can of coke.
• Rockstar 63g—sugar overload!

Health checks anyone!
what does sugar contribute to?

• Obesity: Packing on pounds, one can at a time.
• Type 2 Diabetes: Daily blood sugar checks, anyone?
• Cavities & Heart Disease: Your dentist and heart won’t thank you.

No for the Caffeine Crash

• Increased Heart Rate & Anxiety: Feels like HIIT for your heart, and jitters are the new normal.
• Say Goodbye to Sleep: That buzz might cost you a good night’s rest.

And how the Hidden Junk

• Guarana: a fancy name for more caffeine in disguise.
• Artificial Sweeteners linked with metabolic disorders and digestive problems & B Vitamins overload ( in high doses not good not at): Not the health boost you were hoping for.

The Bottom Line
Need energy? Try real food, water, and actual sleep. Energy drinks might feel like your best friend now, but they’re more like that friend who convinces you to stay out drinking until 3 AM. Fun in the moment, not so much the day after.

So are energy drinks a vital boost or a hidden risk?

Vote

Is it Time to Rethink Low-Fat Obsession!

Have you ever reached for a low-fat yogurt or milk in the shop, thinking it’s the healthier option? Well, it’s may be time to revisit that choice!

Is the Low-Fat Trend a Misguided Approach? 🤔

For years, the market has pushed low-fat products as the go-to for a healthy diet. But here’s something they don’t tell you: full-fat dairy has numerous benefits that low-fat options just can’t match.

Full-Fat vs. Low-Fat

Nutrient Absorption: Full-fat dairy is packed with fat-soluble vitamins A, D, E, and K, which our bodies absorb better with fats.

Natural and Wholesome: Full-fat products are less processed (a lot less) with fewer additives, making them a closer choice to nature.

Feel Fuller, for longer. The fats in full-fat dairy help control your hunger, which can prevent overeating.

But What About Calories? 🧐

Yes, full-fat dairy products contain more calories, but they also provide increased satiety, essential fats, and help maintain hormonal balance—key factors in overall health and even weight management.

The Bottom Line

Don’t let the low-fat marketing make your food choices for you! 🚫Full-fat dairy can be part of a balanced diet, offering numerous health benefits without the extra sugars and additives found in many low-fat products.

Next time you’re shopping, give full-fat a chance and feel the difference.

Ironcast Fitness is looking for a passionate and dedicated personal trainer to join our team!

If you’re enthusiastic about helping others achieve their fitness goals and looking to train your own clients, this opportunity is for you.

What We Offer:
🔹 A dynamic and supportive work environment
🔹 State-of-the-art equipment and facilities
🔹 Flexible hours, with a few dedicated hours per week in the gym

What We’re Looking For:
🔸 Certified Personal Trainer with relevant qualifications
🔸 Excellent interpersonal and motivational skills
🔸 Ability to train and inspire clients of all fitness levels
🔸 Commitment to maintaining a positive and energetic atmosphere.

Apply today by sending your resume and cover letter to Ironcastfitness@icloud.com

What’s hyrox?

A mix of running and functional exercises, Hyrox races challenge participants with 1k runs followed by rigorous workouts like sled pulls and sandbag walking lunges.

Aileen’s journey from newbie runner to smashing her previous race time by 15 minutes in just one year is a credit to her dedication and mental grit. Her schedule included six days of structured training focused on a variety of aspects of fitness but the huge emphasis was on running building the engine and then getting speed into the legs on the later phases of the program.

This isn’t about the time it’s about setting goals and staying consistent week in and out.

Huge shoutout for showing us what’s possible with hard work and the right training plan.

#ironcastfitness #hyrox #runliftconquer #endurance #strength

Let's take a moment to travel back in time. There was an era when 'organic' was the only way we knew how to grow food. Our fruits and vegetables were nurtured without synthetic pesticides or genetically modified seeds. It was a simpler time when nature's rhythm dictated our diets. So, what exactly shifted along the way?

The rise of industrial agriculture was a game-changer. In our race to feed a booming global population, we started leaning heavily on chemicals to maximise crop yields. This marked a stark departure from the age-old, nature-friendly methods of farming, ushering in concerns about the long-term impacts on our health and environment.

But how does this shift really affect us today? Let's delve into some eye-opening research.

Harvard Chan School's Findings: Commissioned by the European Parliament, this study brings into focus the worrying effects of pesticides in conventional agriculture, particularly on the developing brains of children. The evidence, though still unfolding, is compelling enough that experts suggest pregnant and breastfeeding women might want to opt for organic as a precaution.

Newcastle University’s Nutritional Revelation: A comprehensive study uncovered that organic produce could boast up to 69% more antioxidants than their conventional counterparts, along with significantly lower levels of harmful heavy metals. This isn't just about numbers; it's about the substantial nutritional edge organic foods might offer us.

On the other side of the coin, we have non-organic foods, often laden with chemicals that can accumulate in our bodies over time. This isn't just a slight health risk; we're talking about potential links to serious conditions like cancer and diabetes.

So, what can we do about it? Here are a few practical steps:

When you're picking organic, make sure it's the real deal. Look for products that are certified and meet the stringent standards of organic farming.
Be label-savvy. Know what goes into your food and choose products that are upfront about their ingredients. Support your local farmers who are committed to organic farming.
Let's embrace this shift back to organic. It's more than a trend
#organic

Ireland is renowned for its untainted natural riches and picturesque landscapes. But a closer examination of the country's drinking water, however, finds an alarming quantity of fluoride, a substance associated to myriad health problems. Ireland stands out because it fluoridates its water at one of the highest rates, a practise that is either prohibited or not practised in many European nations. Fluoride's negative effects on the brain and nervous system have been revealed by recent research. High fluoride levels have been linked in studies to cognitive deficits. According to a study in the "Neurotoxicology and Teratology" journal, children who have higher fluoride
levels had lower cognitive function scores.

Deficits in neurobehavioral functioning are another grave worry. ADHD and other behavioural disorders are more prevalent in children in high-fluoride settings. According to a Harvard study, fluoride has a negative impact on cognitive development and behavioural traits by lowering IQ levels.

The Irish government continues to add fluoride to the tap water despite mounting evidence of its potential danger. This practise has come under fire, and given that our drinking water has some of the highest fluoride levels in the world, concerns about its safety and moral implications must be raised.

Globally, countries such as China, Austria, Belgium, Denmark, Finland, Germany, Hungary, Norway, and Sweden have either banned or refrained from fluoridating their water. There are numerous reasons for this, including health problems, ethical concerns, and environmental consequences. For example, fluoride was categorised as a dangerous substance in China, resulting in its prohibition. Sweden and Germany both avoid water fluoridation due to health and ethical concerns. Why don't we?

With data tied to fluoride and cognitive impairments and neurobehavioral problems, rethinking Ireland's water fluoridation programme is not only required, but also imperative. The nation's health, particularly the cognitive developmental of its children, is at stake.
#fluoride #health #cleanwater

🌿 As we navigate our journey towards more sustainable eating, it's essential to look beyond just the type of food we consume. The global journey of your favourite plant-based foods can have a surprising impact on our planet. Let's dive deeper into the environmental footprint of our choices! 🌎

🌱 Local vs. Global Plant-Based Diets: The Bigger Picture 🌍

✈️ Air Travel & Carbon: Exotic foods like avocados or berries might travel thousands of miles, upping their CO2 emissions. Fact: Local veg has just 1/5th the carbon footprint of those flown from afar!

💧 Water Woes: Think of drought-prone California when sipping that almond milk latte. Each almond needs over a gallon of water!

🌳 Land & Biodiversity: Global soy demand can lead to Amazon deforestation. Our choices impact our planet's lungs and biodiversity.

💰 Local Economies: Quinoa's global fame made it pricier for its native consumers in Bolivia and Peru. Balance is essential!

🌾 Soil Struggles: Monocultures, like soy or corn, can exhaust our soils, demanding more fertilisers and pesticides.

🌟 The Local Advantage:

🍎 Fresher, tastier produce.
🌱 Shorter supply chains = lower carbon footprint.
💰 Supports local farmers & economies.
🔄 Encourages crop diversity & healthier soils.
While plant-based seems like a step forward, let's also think about where our food comes from. Local choices can make a world of difference!

Always read up and always question the narrative that is being pushed.

#localfood #sustainablechoices
#localfarmers

🌟 Spotlight on Allsun 🌟

From joining our strength classes last December to her recent Ironman journey, Allsun's dedication shines bright. 🏊‍♀️🚴‍♀️🏃‍♀️

She qualified for the World Champions Ironman in Hawaii, but faced a massive hurdle when on her last race the airline lost her bike 🙄. Undeterred, she took a 1 AM bus to the airport the night of the race, retrieved her bike, and rebuilt it by 2:30 AM. With just an hour's rest, she was up, cycling to the race start line to check in her bike. And begin the race at 6:45am.

The Ironman? A 3.8km swim, 180km bike ride, and a 42km run. Despite the challenges, Allsun not only finished but secured 4th in her age category! 🏆

Allsun's story is pure determination. An inspiration to us all! 💪❤️

Respect!

#ironman #perseverance #inspiration

♀️Celebrating a Champion: 🏆

🎉 We are thrilled to celebrate the incredible success of Troina! Despite a busy schedule, she dedicated herself to intense training focused solely on the European Masters Weightlifting Competition.

⏰ With unwavering commitment, Troina went above and beyond, showing up at 6 am to make time for her training sessions. Her determination and sacrifice were truly remarkable.

🔥 From Christmas onwards, Troina poured it all into her preparation. Every session at Ironcast became an opportunity for growth.
.
🌟 We are incredibly proud to be a part of Troina's journey. Her determination and commitment have shown us what it truly means to chase your dreams.

🏆 Congratulations, Troina, on your well-deserved victory at the European Masters Weightlifting Competition! You have set an example of what can be achieved through dedication and hard work. 💪🎉

On a lighter note, we should also mention that both Troina and I have something in common - we don't smile in pictures! Or much in life 😂It seems our focus and determination transcend even the most joyous moments. 😂

But who needs smiles when you can lift weights, right?

#seriouslifter #olympicweightlifting #dundalkireland #irishweightlifting #motivation #weighttraining #strengthtraining

Mobility work can be a frustrating and time-consuming endeavor, especially when we force ourselves into positions that we can't control. It's like trying to fit a square peg into a round hole. If we are trying to improve mobility, which is essentially getting our body to move into positions we haven't been able to achieve, we can't just force it. The body will tighten up, interpreting this as unsafe and therefore, won't relax. Any chance of freeing up positions or movement becomes virtually impossible.

I've seen all kinds of crazy drills online that would kill the average person. The fitness industry is designed to make us think that we need to do extreme things all the time to get results. But in reality, most of my clients gain more mobility by simply feeling and sensing certain muscles in specific positions. This can aid in restoring the intended joint action that was previously missing.

It's important to remember that mobility work is a process. It takes time and patience, and there are no shortcuts. The key is finding position that works to help you and focusing on quality over quantity. We don't need to do 100s different mobility drills to see results. Instead, we should focus on a few exercises that are specific to our individual needs and work on them consistently over a period of time.

So, the next time you see someone doing a crazy mobility drill on social media, remember that it's not necessary to achieve the results you want. Don't fall for the hype and think that extreme measures are the only way to see progress.
Your joints will thank you for it in the long run.

#mobility #flexibility #movement #fitness

Hey, guys! 💪

I get asked a lot about how to know what weights to lift and when to go up in weight during a workout. That's why I wanted to share with you the concept of "Reps in Reserve" (RIR) which can help you answer these questions and more!

RIR is a simple but effective way to measure the number of reps you have left in the tank after completing a set of an exercise. This means how many more reps you could have done with good form before reaching failure.

The benefits of using RIR are many! By keeping some reps in reserve, you can train more effectively and safely. You avoid pushing yourself to the point of failure, which can increase the risk of injury and limit your ability to recover between workouts.

Using RIR also allows you to track your progress and make adjustments to your training program. By recording your RIR for each set of an exercise, you can track how your performance is improving over time, and adjust the weight, reps, or sets as needed to keep challenging yourself and promoting muscle growth.

So, next time you're working out, give RIR a try! Choose a weight that allows you to complete the desired number of reps with the recommended RIR for your training level. As you progress, increase the weight or reps while maintaining the same RIR.

Remember to always prioritise proper nutrition and recovery to support your training goals. Let me know in the comments if you have any questions about RIR, and how you plan on using it in your workouts! 💪

#repsinreserve #rir #workouttips #strengthtraining #musclegrowth #fitnessjourney

When it comes to training, many people believe that they need someone shouting at them and pushing them to achieve their fitness goals or goals in general. We see this on social media with self proclaimed gurus shouting down the camera. However, this approach can be problematic because it relies on external motivation, rather than intrinsic motivation.

External motivation, such as the promise of rewards or the threat of punishment, can be effective in the short term. But in the long term, it can lead to a lack of autonomy and decreased enjoyment of the activity. When we rely on external motivators, we are not fully invested in the activity itself, and our motivation may wane when the rewards or punishments are removed.

Intrinsic motivation, on the other hand, comes from the fire within. It is based on the enjoyment, satisfaction, and sense of accomplishment, that we derive from the activity itself. When we are intrinsically motivated, we are more likely to stick with the activity over the long term, and we are more likely to enjoy it and find it rewarding.

So how can we cultivate intrinsic motivation when it comes to training?

Focus on the process, not just the outcome. Instead of solely focusing on the end goal, try to enjoy the journey itself. Pay attention to the progress you're making, and take pride in your achievements along the way.

Find activities that you genuinely enjoy. There is no one-size-fits-all approach to fitness, so experiment with different activities until you find something that you genuinely enjoy. Whether it's running, swimming, dancing, or weightlifting, find something that makes you feel good.

Set achievable goals. Goals are important, but they should also be achievable. Setting unrealistic goals can lead to frustration and a lack of motivation. Instead, set small, achievable goals that you can work towards every day.

Surround yourself with positive influences. Seek out supportive friends or a like-minded community to help you stay motivated and on track. Positive influences can help you stay focused on your goals and provide encouragement when you need it.

#intrinsicmotivation
#fitnessmotivation

Attention all women who want to get fit and strong! Are you tired of making these common mistakes when starting to train?

Don't just focus on cardio - strength training is essential too!
Don't be afraid to lift heavy weights.
Fuel your body with the right nutrients to support your workouts.
Prioritize rest and recovery to avoid burnout and injury.
Stop comparing yourself to others - focus on your own progress.
Set achievable goals and track your progress.
Avoid overtraining and listen to your body.
Stay committed to your goals and trust the process.
Don't be overly focused on weight - there are other measures of progress!
Don't mix up your workouts too much - give your body time to adapt.

Join up for our upcoming strength and fitness class,We'll help you avoid these mistakes and achieve your fitness goals!

#fitnessjourney #strengthtraining #liftweights #workoutmotivation #healhylifestyle #nutrition #progressnotperfection #persoanltrainer

We all know excessive alcohol is bad but most still don't get it. So I've create a scary bed time story...

Sir Alcohol's Mischief in Fitville: A Lesson for Fitness Enthusiasts

In the land of Fitville, health and fitness were top priorities. However, an infamous troublemaker named Sir Alcohol plotted to disrupt their healthy routines.

Phase 1: Metabolism Mayhem

Sir Alcohol targeted Fitville's liver cells, distracting them from processing fats and sugars. Instead, they focused on breaking down alcohol, causing fat storage and weight gain. Sir Alcohol's energy source took priority over healthier ones, inhibiting fat burning and hindering weight loss.

The extra calories from alcohol consumption could easily offset a week of diligent eating and exercise. For example, a few glasses of wine or beer could add hundreds of calories to one's daily intake, potentially negating the calorie deficit created through healthy eating and exercise.

Phase 2: Workout Woes

Sir Alcohol infiltrated the Fitville Gymnasium, causing dehydration, fatigue, and reduced workout performance. He impaired muscle-building abilities, strength, coordination, and balance, increasing the risk of injury, particularly in high-intensity activities.

Phase 3: Recovery Ruination

Sir Alcohol affected sleep and recovery, causing restless sleep, dehydration, and a slowed recovery process, making it difficult for Fitville's citizens to achieve their goals.

Epilogue: Fitville's Rise

Realizing Sir Alcohol's role, Fitville's citizens moderated their alcohol intake. And low and behold, Metabolism, fat storage, and workout performance improved, restoring Fitville's thriving state.

So next time you come into the gym and wonder why nothing is improving think about this scary bed time story. 😂

I was fortunate enough to be raised by my mum and nan, who taught me the value of love, compassion, and hard work.

Now I have a beautiful and caring wife who is a wonderful mother to our two boys.

Thank you for your unconditional love, your unwavering support, and your endless patience.

We would not be who we are today without you.

Dad, Oisìn and Liam.

Troina has been a part of Ironcast from day one and has been a shining example for many years on how to train and be consistent week in week out month after month.

Here she is showing off her new Irish record in the clean and jerk.

Congratulations

#olympicweightlifting #gym #sports #consitency

I’ve coached people for nearly 20 years and seen and heard it all. And with the abundance of mindfulness coaching popping up from everywhere, it can be hard to find what is valid. So I’ve thrown together some of my own thoughts on some topics.

What does it mean to be happy?
Happiness is not a matter of passion you show something but a balance, a harmony. You should strive for a balanced life, not focusing solely on pleasure. The key is finding a balance between work, leisure and family. Which for me is an on going battle.

Life is not a problem to be solved but a reality to be experienced. This means that life should be embraced as it is. Enjoy the journey, no matter what it may bring.

Live in the present don’t be consumed by thoughts of the past or future.

Having a purpose.
It is up to each person to create their identity and purpose in life, take risks, explore new possibilities and learn from mistakes.

People need results straight away these days but actual progress is not a straight line but a spiral. Progress will never be linear but a continuous cycle of learning, growing and creating.

How we view the world has changed.
We must learn to see the world as it is, not as we wish it to be. You should strive to understand the world as it is instead of trying to create an illusion of perfection.

We all want to be free to do what we want, but true freedom is not the ability to do whatever you want but the wisdom to know what to do. Understanding yourself and knowing what actions to take for oneself and others is freedom.

When times get tough.
Suffering should not be seen as an obstacle but as an opportunity to learn, grow and become stronger. It is essential to learn from every setback or hardship, no matter how hard the pill is to swallow.

And embrace change, change is inevitable and should not be resisted.

#newyear #gymmotivation #gymmindset

Always asked about supplements So, here is some fool proof supplements that provide a lot of bang for your buck. In no particular order.

My top supplements for health benefits.

1) Omega 3 fatty acids, Essential for a healthy heart, brain and overall health.

2) Vitamin D, Great for a overall healthy immune system.

3) Vitamin B12, keeps nerves and blood cells healthy.

3) Calcium, strong bones.

4) Some form of probiotic beneficial to help the immune system and aid in digestion and support a healthy gut.

My top supplements for performance.

1) Creatine, is an amino acid that helps improve muscle strength and power. May also help recovery between workouts.
2)
Beta - alanine, is an amino acid that helps to increase muscle endurance and delay fatigue.

3) Obviously protein powder, an easy way to get a high source of protein which helps build and repair muscles.

4) L-glutamine, is an amino acid that helps to reduce soreness and improve recovery but most of all is fantastic for your gut and helps aid in improving immune function.

Top supplements for sleep.

1) Magnesium, this helps relax muscles and promote a feeling of calmness.

2) L-Theanine, is an amino acid found in green tea that helps reduce stress and improve sleep.

Wishing all our members a very happy and healthy Christmas!

We know that this year has been challenging for everyone and we are so grateful for all of you who have continued to stay fit and active in our gym. Now it’s time to relax, spend time with those you love and enjoy the festive season.

Looking forward to seeing you all in the new year and continuing to support you on your journeys.

Merry Christmas from Ironcast.

As Ironcast matures, we are now looking for a new team member to come on board; this will be part time work with many options and opportunities to explore.

Preferably, they must have experience in the industry and be flexible s willing to work hard and learn on the job with lots of energy.

Please pass on and share if you know someone who fits this criteria.

Cross- training on ramp program

This program is for anyone who wants a deeper understanding and a better technical base on all things cross Training.

The group will be a minimal number with three days per week, with extra work to be done on off days in the gym.

These classes will teach Olympic lifting barbell movements and gymnastics with met-con style workouts.

The class will evolve with the members and the advancements they make. It will be competitive in nature.

This on-ramp class will only be run every few months, and this will be the only way to gain access to the group.

It you are interested, please get in touch.

You don’t need experience to join.

#olympicweightlifting #gymnastics #metcon #crossfit

The process of evolution is a never ending cycle and one that will never stop. Another new bespoke addition to the gym floor. Clients in my opinion need more work in positions of knee flexion and finding the right path and this fits the bill perfectly. Really forcing clients into a knee dominant pattern with little teaching. #fitness #kneedominant

Women’s strength and conditioning classes back on the 12th of September.

Each session will be coached with a focus on strength and high intensity conditioning.

Classes will be three times per week either at 7am or 6pm on

Monday
Wednesday
Friday

I’ve also added two extra days per week, the focus will be on mobility and steady-state conditioning with the emphasis on recovery. These sessions can be down at any stage morning or evening during opening hours, giving you full access to the facility.

Payments can be paid in full or monthly.

You will receive a nutritional booklet.
Excel sheet to track your goals and to track your nutritional choices, specific calorie count, and macronutrient breakdown to work from.

Contact to book your place.

Therapy room available from next week for any professional who wants to start a business or upgrade an existing one.

Free parking on site.
Central location.
Lobby area is available for patients.

Please DM for further information or to view the room.

Why should we avoid vegetable oils?

Vegetable oils should be called seed oils that’s for starters. It was a marketing tool to call them vegetable oils. 👀

They are polyunsaturated fats which means double bonds and means you can’t produce them, long story short these play a big role in inflammation. They didn’t exist until the 1900s and are some of the most unnatural foods you could have.

But why?

The ratio of omega 6 to 3.
6 being pro inflammation and 3 being anti.

But wait we need inflammation to survive and help us when sick. Yes we do But the problem is that we have far too much inflammation in our lives and diets now which is inked with many diseases.

The ratio should be around 3:1 omega 6 to 3

And is now more like 13:1.

These oils our super high in omega 6 and a big part is these oils are in everything we eat. From fast food to the packaged rice we buy to bread and even protein powder. They are cheap and easy to mutilate. Next time look and see how many items have some sort of seed oil in them.

Studies have found side effects to seed oils can put you to be 2/3 times in higher risk of strokes and are also linked with asthma and diabetes.

What can you do?
Use olive oil on salad dressings not with cooking.
Avoid fast food or fried food full stop.
Cook with real butter.
And stay away from processed food.

Your best way of creating a better ratio isn’t to fill yourself with more fish which 1/2 portions per week is loads and will help greatly but it’s to cut down the amount of omega 6 you are exposed to.

#seedoils

Why is weight loss so hard?

This will be the first of many small little bits of awareness that hopefully will help you along your way.

Part one ☝️

I hear it day in and out. “But why aren’t I losing weight ? I’m eating really well” and It’s not that clients don’t try they do 90% they do, so here is one of the big reasons I see when evaluating why?

They just underestimate calories when reported from the actual consumption.

Nutrition scientists have put enormous effort into trying to evaluate the magnitude of reporting errors.

They find that people underestimate their true calorie intake by astonishing percentages, typically 30 percent, with a range of 10 to 45 percent depending on such factors as age, sex, body composition, and socioeconomic status. Underreporting of food -- and therefore calorie intake -- increases with age and is greater among women, people who are overweight, and those of low education and income status.

People also tend to exaggerate intake of foods they think are supposed to be good for health.

Men seem to underestimate slightly more so than women on the whole.

This is massive and means a female who thinks she is having 1,500 calories per day could be having 2,300 and a male who thinks he’s having 2,000 calories per day could be having 3,000

Even people who keep food diary’s typically underestimate their food by 33%

So how do we fix this?

Here’s two ways.

Put smaller portions on your plate this will give you less change of overeating in a given meal.

Keep a food diary but do not let anything slip past without being recorded and for best results take a photo of your food also. This seems to work best along side the dairy. Having a Visual picture of your food really hits home and I find always works best.

This is one factor of many but a very important factor to keep under control.

Remember what gets measured gets managed.

https://www.theatlantic.com/health/archive/2012/03/why-calories-count-the-problem-with-dietary-intake-studies/254886/

Available for all clients with a introductory booklet coming very soon.

Classes back on next week.
12 weeks Monday Wednesday and Friday. Pick from 7am or 6pm on those days.

What you won’t see is anyone doing something they shouldn’t be doing.

One of the biggest challenges I face is people’s views on the industry and on themselves in what they can actually do in the correct manner.

So if you want things done right this could be for you.

The price works out at just over 10.50 per class.

Great value and also a high chance you won’t be squatting on a ball anytime soon.

Should you walk more?

Well for starters, it’s one of the primary reasons we as a species evolved the way we did; being upright is more efficient over long distances. If you can save calories when food is scarce and be more economical, you have a better change at survival and reproduction; biped activities freed up the hands for other tasks like gathering up food, creating tolls, making fire and carrying offspring. So being upright is a massive advantage.

Standing upright changed so many components of how we used to look. First, we evolved with longer leg lengths which reduced the cost of walking by half compared to close relatives. It also changed foot positions by Turning the big toe straight and creating an arch on the foot capable of stiffness so the foot and toes could produce force and stiffness to propel the body forward. Finally, being upright kept you cooler
With less body surface exposed to the sun.

Continued…

I’m seeing more and more clients come to me broken and in pain more and more with the wrong mindset to fitness and more and more stupid exercises and classes trying to reinvent the wheel and ultimately hurting the people that they want to help.

My number one pet hate at the minute is burpees!!!

Like why do you do them? Seriously why? Because as a coach for far too many years, I’ve done some stupid things , and yes, I programmed burpees while teaching and running CrossFit classes many moons ago because it’s part of the sport and we had people who wanted to do better at CrossFit, which is a different ball game and training regime compared to the general population.

And don’t give me “my client wants to get serious at CrossFit” when they are middle aged and can’t put their arm overhead never mind with a bar.

Back to my point… why is jumping on the floor and jumping back up over and over the pinnacle of classes these days and the coaches go to exercise while programming.

This mindset and teaching scares the hell out of me.
Doing 100 burpees for time under fatigue while technique goes out the window is a recipe for disaster; driving yourself into more extension is what 90% of people don’t need, but this is what it will do, and you wonder why you wake up sore, and you blame DOMS 😂
this is what’s being pushed in classes every day, as if it’s normal to do and a sign of mental strength. Give me a break.

And full disclosure yes, I once did 1,000 burpees for time, and no, it didn’t make my mindset stronger it just showed how stupid I was for doing them in the first place.

Over and out.

Class back starting next Monday Wednesday and Friday 7am and 6pm.

As per normal the size of the group will be small.
Just fresh out from January the focus of this 12 weeks will be building back that aerobic engine with timed tempo intervals, Small rest periods with Tons of volume accumulating into more strength and power activities as the weeks go by.

Good enough isn’t an option. Always striving for better.

@keiserfitness

What is HRV, and why will it change how you train?

First off, you need to know how our body deals with stress?

With the autonomic nervous system
And its two branches, the sympathetic and parasympathetic systems.

The two systems work together in a push-pull fashion to regulate bodily functions.

The sympathetic system is the fight or flight
So what does that mean when you train?

You get a sizeable sympathetic shift, and your heart rate speeds up; energy is mobilised to muscles, and blood pressure increases for delivery of oxygen to working tissues, inhibiting digestion and reducing appetite pupils will dilate and breathing rate increases.

All this is great when you need to hit a new deadlift PR or save someone from a burning car.

But when you chronically turn on the stress response, through work stress and home stress which happens everyone all the time and with training in the red zone burning the candle at both ends and not respecting recovery, the body is forced to ignore the repair and growth functions it would typically be performing.

So then you've got this enormous challenge: how do you recover afterwards?

This is what chronic stress is about: Throw in we also as humans activate the stress-response for reasons of psychological factors as well, laying in bed worrying about things that happened and things that didn't happen, and that's not what the system evolved for. And it becomes tough to get out of this cycle.

So back to what happens Once training is over, the balance should shift towards the parasympathetic side, when everything goes back to normal, but how long it takes you to get back to that parasympathetic side depends on the point of how high the stress was and for how long you've been in that state, how fit you are and how resilience your body is to stress.

Only when this happens, do you get the benefits from all that hard work in the gym.

Continued in comments

DELIGHTED to say we now have the technology for the gym that I've always wanted. It doesn't just show your heart rate, which tells you nothing more than how hard you are training on any given workout on any given day, which is, to be honest, not telling much at all.

The truth is, Your local personal trainer or gym coach telling you to push harder into the red every session is a joke.

Welcome to Morpheus. It measures HRV ( I will post up about HRV the next day), tracking live heart rate and gathering up lifestyle data to connect the dots from the gym and daily stress and recovery.

It helps you understand what impacts training and what life stress is having on you and its toll. All this will allow you to make a wiser choice when training.

Morpheus creates dynamic heart rate zones that adjust to help you accelerate your recovery and avoid overtraining.

Take the guesswork out of training and know when to push on with your training or back off.

Don't be that person who goes into the red every session and wonders why after eight weeks, they feel tired and can't lose more weight or gain more muscle.

Determine where you are and focus on what your body needs to see the most significant improvements in health and performance

Morpheus takes into account sleep,
Activity levels throughout the day and HRV.

The key to getting the best results is to find the right balance between training stress and recovery, and Morpheus bridges that gap.

Morpheus is a game-changer.

Don't be a sheep and follow the crowd. Instead, make informed decisions and understand what it takes to get the best results from the small amount of time you spend in the gym

#olympicweightlifting #club #weights @ironcastfitness #notforeveryone

New opportunity for 4 people to start a Combat strength program twice a week.

This is targeted towards MMA, judo and BJJ.

The program will be delivered around weak areas that I see in these type of individuals. Big emphasis will be place on the neck, shoulders and hip areas. Joint integrity will be at the forefront along with grip work and quasi isometric work at odd angles.

Conditioning will be geared towards building a bigger fuel tank.

These individuals need to be self motivated and highly driven. The program will test physical attributes along with mental fortunate.

#bjj #mma #judo #strengthandconditioning

It’s about time but classes will be back on from the 1st of November, Monday Wednesday and Friday.

As always we will have a limited amount of spaces available.

For anyone interested please contact me quick.

Times will be 7am and 6pm.

Theses classes will be geared towards getting back into shape and feeling better.

Time has sped by so fast, and here I am, many, many cycles into this madness that is the health realm. I’ve seen it all and finished it all, both the good, the bad and the weird.

All the long hours operating, from moving every piece of equipment and every floor mat over and over to all the sleepiness nights wondering if it’s the proper judgment to do this. That only a tiny percent of strange characters will ever know what it’s like, to be 100% committed, physically, mentally and emotionally all the while attempting to Balance social and family situations with running a business has not been easy.

The journey has been arduous trying to continually modify the gym to create a better system and model for every client and member along the way as the years go by has been a humbling experience.

Thank you to all past and present.

I wouldn’t change a thing

I am proud to have done it my way.
And proud to know that every year it gets better and every year change is happening.

Happy birthday to the business that nearly killed me and saved so many.

Yes you heard right!

I’m looking for a experienced coach with their own client base to join the ironcast revolution.

This may or may not be for free lance work depending on both sets of parties and the particulars of the arrangement.

Big opportunity for someone to train clients in a purpose built high end Training facility.

If you’re a motivated professional get in touch.

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"Before I joined Ironcast Fitness I couldn't sleep at night with my lower back pain, sitting & driving was a huge problem. Since joining and working with Stephen I can sleep at night and move pain free. Couldn't recommend Stephen more."

About

Ironcast Fitness is a private coaching facility based in Dundalk, Co. Louth. It was built on one straightforward belief: that most people don't need more — they need better coaching.

Every new member undergoes a full movement and goal assessment before training. That's not a formality. It's how we build a programme that's actually matched to your body, your history, and where you want to go.

We specialise in strength training, functional fitness, HYROX preparation, sports performance, and rehabilitation. We work with professionals, parents, athletes, and anyone who wants to train hard and train smart.

Our clients don't come here for motivation. They come here for structure, expertise, and results they can measure.

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"I didn't know what to expect when I joined Ironcast Fitness at first as I was used to 'run of the mill' commercial gyms. In just 3 months of training with Stephen I have lost 5.5kg, 4 inches around my waist/tummy, significantly eased my back pain, and completely changed my eating habits. I can't recommend both Ironcast Fitness and Stephen enough."

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Ironcast Fitness

Ironcast Fitness,

TSC Buildings,

Unit One,

Coes Road,

Dundalk, County Louth

ironcastfitness@iCloud.com

IRONCAST FITNESS

serious coaching. Real results.

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"Before I joined Ironcast Fitness I couldn't sleep at night with my lower back pain, sitting & driving was a huge problem. Since joining and working with Stephen I can sleep at night and move pain free. Couldn't recommend Stephen more."

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