Christine Murphy PT at T.O.D Coaching

Christine Murphy PT at T.O.D Coaching Fully qualified insured and CRB checked personal trainer

Are you doing box jumps as part of your workout?OrDo you avoid them at all costs?Here are 5 key reasons how you, as a wo...
19/06/2026

Are you doing box jumps as part of your workout?
Or
Do you avoid them at all costs?

Here are 5 key reasons how you, as a women, can benefit from adding box jumps into your gym or home workouts:

1. Builds explosive lower-body power
Box jumps strengthen and activate your glutes, quads, hamstrings, and calves, helping you generate more force. This translates to better performance in daily movements like climbing stairs, lifting heavy objects, or moving quickly when needed.

2. Boosts bone density and joint strength
As a weight-bearing, high-impact exercise, it stimulates bone growth and helps maintain strong bones—especially important for women, who have a higher risk of osteoporosis later in life. It also stabilises the ankles, knees, and hips when performed with proper form.

3. Improves balance, coordination, and agility
The move requires precise timing, body control, and landing softly in a stable position. Over time, this enhances your overall balance, spatial awareness, and ability to change direction smoothly, reducing fall risk.

4. Supports efficient calorie burn and metabolism
Box jumps are a high-intensity plyometric move that elevates your heart rate quickly. They burn calories effectively during the workout and can trigger an “afterburn” effect, helping your body continue burning energy post-exercise—great for supporting a healthy body composition.

5. Strengthens core and functional fitness
To jump high and land safely, your core must engage fully to keep your torso upright and stable. This builds deep core strength that supports good posture, reduces lower back strain, and makes everyday physical tasks easier.

Bicep Curls vs Hammer Curls: Pros & Cons for Women✅ Bicep CurlsTarget: Mainly the biceps brachii (front of upper arm), p...
18/06/2026

Bicep Curls vs Hammer Curls: Pros & Cons for Women

✅ Bicep Curls

Target: Mainly the biceps brachii (front of upper arm), plus a little brachialis.

Pros

• Better arm definition: Directly shapes the “peak” of the bicep for a more sculpted upper arm look.

• Focused isolation: Great if you want to specifically strengthen and tone the front arm.

• Simple form: Easy to learn, suitable for beginners; works with dumbbells, barbells, bands, or machines.

• Good for posture: Strengthens muscles that help pull shoulders back and improve upper-body alignment.

Cons

• More elbow/wrist strain: Can stress joints if grip or posture is off; harder on wrists if you have existing discomfort.

• Limited muscle activation: Only works a small area — less overall arm development.

• Less functional strength: Doesn’t translate as well to everyday pulling/lifting movements.

✅ Hammer Curls

Target: Brachialis (deep under bicep), brachioradialis (forearm), and side of bicep.

Pros

• Thicker, stronger arms: Builds overall arm volume and width, not just the front peak.

• Joint-friendly: Neutral grip (palms facing each other) reduces strain on wrists and elbows.

• Better functional strength: Mimics real-life movements like carrying groceries, lifting boxes, or opening jars.

• Improves forearm tone: Reduces the “flabby” look of the lower arm and creates a more balanced silhouette.

• Less risk of injury: Easier to maintain good form over higher reps.

Cons

• Less bicep peak: Won’t give the same sharp, high bicep definition as standard curls.

• Smaller visible change at first: Growth is deeper and slower to show than surface bicep work.

• Can feel heavier: Feels more challenging for the same weight, so you may start lighter.

Summary
• Choose Bicep Curls if: Your goal is visible front-arm shape and definition.
• Choose Hammer Curls if: You want balanced arm strength, less joint stress, and better forearm tone.
• Best approach: Do both — combine them for complete arm development, symmetry, and long-term joint health.

17/06/2026

Here are 5 clear, science-aligned reasons women should add kettlebell swings to their routine:

1. Full-body efficiency in minimal time
The swing engages your glutes, hamstrings, core, lower back, shoulders, and upper back all at once. It’s a compound movement that works multiple muscle groups simultaneously — great if you want a complete workout without spending hours in the gym.

2. Builds strong, shapely glutes and legs
It’s one of the most effective exercises for activating the posterior chain (the muscles along the back of your body). This helps lift and tone the glutes, strengthen hamstrings, and improve overall leg shape — without adding bulky muscle mass.

3. Boosts metabolism and burns fat
As a high-intensity, dynamic movement, swings raise your heart rate quickly, combining strength and cardio benefits. They also trigger the “afterburn effect,” meaning your body continues burning calories for hours after you finish exercising.

4. Strengthens the core and improves posture
To control the swing, your deep abdominal and lower back muscles must stay braced constantly. This builds a stable, strong core, which reduces back strain, supports good posture, and lowers risk of everyday injury.

5. Improves functional strength and mobility
It mirrors natural movement patterns like bending, lifting, and standing. Regular practice enhances hip mobility, balance, and power — making daily tasks easier and supporting long-term joint health.

Hand wrapping and corner duties for Saturday night fight night Get • clancombat Grimm getting wrapped by
16/06/2026

Hand wrapping and corner duties for Saturday night fight night

Get • clancombat Grimm getting wrapped by

16/06/2026

Hand wrapping and corner duties for Saturday night fight night Get • clancombat Ginja style getting wrapped by

13/06/2026

Final fight prep with Grimm before her 5 Nations Title fight on Saturday night.

11/06/2026

6am Circuit Class knocking out the stations on a fighters circuit for Wednesday’s class. Great way to start hump day 🥊

11/06/2026

5 Key Reasons Women Should Do Barbell Bent-Over Rows

1. Fixes posture & reduces back pain
It strengthens rhomboids, traps, and rear delts — exactly the muscles weakened by sitting, phones, and desk work. Pulls shoulders back, straightens the spine, and eases neck/upper back tension.

2. Builds full upper-body strength efficiently
As a compound lift, it works lats, upper back, shoulders, biceps, forearms, and core all at once. Lets you use heavier weights than dumbbell/cable rows, leading to faster strength gains for daily tasks like lifting kids or groceries.

3. Boosts metabolism & supports toning
Working large muscle groups burns more calories during and after workouts. Extra lean muscle raises resting metabolism, helping shape a strong, defined upper body without bulk.

4. Improves bone density & long-term health
Weight-bearing stress on the spine, hips, and shoulders helps maintain bone mass — especially important for women to lower osteoporosis risk later in life.

5. Strengthens core stability & reduces injury risk
You must keep your core braced and spine neutral throughout, building deep core strength. This improves balance, protects the lower back, and makes all other lifts safer and more effective.

10/06/2026

5 Main Reasons Women Should Do Romanian Deadlifts

1. Builds strong, shaped glutes & hamstrings
Unlike leg exercises that focus mostly on the front of the legs, RDLs place constant tension on the glutes and hamstrings — creating a lifted, toned lower body without bulk. They also correct muscle imbalances common from sitting too long.

2. Improves posture & eases back pain
Strengthens the entire posterior chain (back of the body) and core, counteracting slouching and rounded shoulders. This stabilises the spine and significantly lowers lower back strain.

3. Boosts bone density & long-term health
Loads the spine and hip bones — the exact areas most vulnerable to osteoporosis as estrogen levels change. This helps maintain bone strength throughout life.

4. Increases functional strength & mobility
Teaches the safe “hip hinge” movement used every day: lifting groceries, children, or bending down. Also improves hamstring flexibility and hip mobility, reducing stiffness and injury risk.

5. Efficient calorie burn & lean muscle
As a compound exercise, it works multiple large muscle groups at once — boosting metabolism, supporting fat loss, and keeping your body strong and lean as you age.

5 Reasons Women Should Add Slam Ball Slams to Their Workouts1. Builds lean, toned strength without bulkSlam balls develo...
09/06/2026

5 Reasons Women Should Add Slam Ball Slams to Their Workouts

1. Builds lean, toned strength without bulk
Slam balls develop functional power and muscle definition rather than bulky mass—women’s natural hormone levels make significant muscle hypertrophy very difficult without extreme calorie surplus. They tone shoulders, arms, back, glutes, thighs, and core evenly for a strong, sculpted look.

2. Supercharges metabolism and burns fat efficiently
This full-body explosive move acts as both strength and cardio training, raising heart rate quickly and triggering the afterburn effect (EPOC)—you keep burning extra calories for hours post-workout. It preserves lean muscle while reducing body fat, supporting long-term weight management.

3. Creates a rock-solid, injury-resistant core
Every slam requires bracing your abs, obliques, and lower back to transfer force from legs to arms. This builds deep core stability, improves posture, eases lower back strain, and protects your spine during daily lifting, bending, or twisting.

4. Great stress relief and mood boost
Forcefully slamming a weighted ball is a safe, physical way to release tension, frustration, and built-up energy. It also triggers endorphin release, lowering cortisol levels and leaving you feeling energized and mentally clearer.

5. Saves time and boosts everyday function
It works your entire body in one movement—legs, glutes, core, back, shoulders, and arms—so you get more done in less time. The explosive power translates directly to daily tasks: carrying groceries, lifting kids, climbing stairs, and preventing falls as you age.

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