Carrie Denham Fitness

Carrie Denham Fitness Hi I’m a Certified Personal Trainer & Pilates Instructor in Cork. See Carrigaline Court Leisure Centre Timetable for all classes

Menopause Fitness Coach
STOTT Mat Pilates
Pre & Post Natal Fitness
L1 World Triathlon Coach
L1 Athletics Ireland Coach

✨ WHICH CLASS IS RIGHT FOR YOU? ✨At Carrie Denham Fitness & Pilates, there’s something for every fitness level and goal ...
09/09/2026

✨ WHICH CLASS IS RIGHT FOR YOU? ✨

At Carrie Denham Fitness & Pilates, there’s something for every fitness level and goal 💪

🏋️‍♀️ HerStrength
A beginner-friendly strength class using dumbbells and resistance equipment. Build confidence, strength and muscle in a supportive environment.

🔥 HerStrength & Power
Ready for more? An intermediate class combining strength training with cardio to challenge your fitness and build power.

✨ HerStrength & Sculpt
The perfect combination of Pilates-inspired exercises and strength training. Designed to sculpt, strengthen and tone your whole body.

🧘‍♀️ Pilates
Focus on core strength, mobility, posture, balance and controlled movement through traditional Pilates exercises.

🚴‍♀️ Spin
A high-energy indoor cycling class! High intensity, low impact and guaranteed to get your heart pumping.

Whether you’re a complete beginner or ready to challenge yourself, there’s a class for you 💕

📍 Private Personal Training & Pilates Studio, Carrigaline
📲 Book via the LegitFit app or www.carriedenhamfitness.com

HOW MUCH PROTEIN DO WOMEN IN PERIMENOPAUSE NEED? 💪A simple guide is to aim for around 1.6–2g of protein per kg of body w...
08/09/2026

HOW MUCH PROTEIN DO WOMEN IN PERIMENOPAUSE NEED? 💪

A simple guide is to aim for around 1.6–2g of protein per kg of body weight per day, especially if you’re strength training and looking to maintain or build muscle.

For example:
A woman weighing 70kg may aim for approximately 112–140g of protein per day.

Spread your protein across meals and include a good source with every meal. 🥚🥩🥣

Protein supports your muscles. Strength training builds them. Both are important for healthy ageing. 💪

PROGRESSIVE OVERLOAD 💪One of the most important principles of strength training for women in perimenopause and menopause...
06/09/2026

PROGRESSIVE OVERLOAD 💪

One of the most important principles of strength training for women in perimenopause and menopause.

But what does it actually mean?

Progressive overload simply means gradually challenging your muscles over time so they continue to adapt and get stronger.

You can do this by:

• Increasing the weight 🏋️
• Doing more repetitions 🔁
• Adding another set
• Improving your technique
• Increasing your range of movement

You don’t need to lift heavier every single session.

The goal is gradual progression over weeks and months.

This is particularly important during menopause when maintaining muscle mass, strength and bone health becomes even more important.

Start where you are.
Focus on good technique.
Be consistent.
Gradually get stronger. 💪

That’s progressive overload.

05/09/2026

Saturday morning cycle 🚴‍♀️☀️

7am start, sun shining and the perfect way to get my workout done before a busy day of kids’ activities!

Getting up early isn’t always easy, but surrounding yourself with people who enjoy the same hobbies and lifestyle can make all the difference. The motivation, encouragement and chats along the way make it so much more enjoyable.

Find your people. Do what you love. Move your body. And start your weekend feeling good! 💛

Exercise for Bone Health in Perimenopause & Menopause 💪🦴Did you know that declining oestrogen during perimenopause and m...
03/09/2026

Exercise for Bone Health in Perimenopause & Menopause 💪🦴

Did you know that declining oestrogen during perimenopause and menopause can accelerate bone loss? The good news is that the right types of exercise can help support bone strength and reduce the risk of osteoporosis.

Here are some of the most beneficial types of movement:

🏋️‍♀️ Strength Training
Lifting weights helps stimulate bone growth while building muscle strength and improving overall function.

🚶‍♀️ Weight-Bearing Exercise
Walking, hiking, stair climbing and dancing all encourage your bones to work against gravity.

🏃‍♀️ Impact Exercise
Where appropriate, activities such as jogging, jumping and hopping can help stimulate bone strength.

⚖️ Balance Training
Pilates, strength training and specific balance exercises can improve stability and help reduce the risk of falls.

🧘‍♀️ Posture & Core Strength
A strong core and good posture help support the spine and improve movement confidence.

The key is consistency and choosing exercise that is appropriate for your current fitness level and bone health.

It’s never too late to start building strength. Your future self will thank you! 💕🦴

Why does fibre matter so much in perimenopause? 🌿As our hormones change, looking after our gut health becomes even more ...
02/09/2026

Why does fibre matter so much in perimenopause? 🌿

As our hormones change, looking after our gut health becomes even more important.

Fibre can help support:

✨ Gut health and digestion
✨ More stable blood sugar levels
✨ Feeling fuller for longer
✨ Heart health and cholesterol
✨ Healthy weight management
✨ Regular bowel movements

Aim to include a variety of fibre-rich foods throughout your day:

🥦 Vegetables
🍓 Fruit
🫘 Beans & lentils
🌾 Oats and wholegrains
🥜 Nuts & seeds

Small changes can make a big difference. Start by adding a little more fibre to your meals and remember to drink plenty of water too!

Perimenopause nutrition isn’t about restriction. It’s about fuelling your body with the nutrients it needs to feel strong, energised and healthy. 💪

31/08/2026

✨ NEW 7-WEEK MAT PILATES TERM ✨
📍 Carrigaline

Starting this week - with over 10 years of Pilates experience, come learn the fundamentals and master the core principles of Pilates in a small, supportive group setting.

🗓️ CLASS SCHEDULE
🔹 Monday 6:00pm – Beginners (31st Aug)
🔹 Monday 7:10pm – Level 2 (31st Aug)
🔹 Tuesday 6:30pm – Level (Sept 8th)
🔹 Thursday 6:40pm – Mixed Level (Sept 3rd)
👥 Max 8 people per class — small group, personalised attention

Whether you’re brand new to Pilates or looking to build on your practice, there’s a class for you. Spaces are limited, so book early to secure your spot!

📩 DM to reserve your place or for more info

✨ NEW TIMETABLE — SEPTEMBER IS HERE ✨Make time for yourself. Let’s get strong together and feel good. 💪🩷Whether you’re b...
31/08/2026

✨ NEW TIMETABLE — SEPTEMBER IS HERE ✨

Make time for yourself. Let’s get strong together and feel good. 💪🩷

Whether you’re building strength, toning up, or easing into Pilates for the first time — there’s a class for you this month at Carrie Denham Fitness & Pilates.

🗓️ Mon–Fri classes | HerStrength, HerSculpt & Tone, Mat Pilates, Spin & more
📍 The Studio, Commeen Hill, Carrigaline, Co. Cork, P43D890
📲 Book via the LegitFit app or www.carriedenhamfitness.com

Stronger every day starts with one class. See you on the mat 🖤

✨ A new chapter… ✨APPI Reformer training underway and I’m absolutely loving learning something new! 🤍The Reformer looks ...
30/08/2026

✨ A new chapter… ✨

APPI Reformer training underway and I’m absolutely loving learning something new! 🤍

The Reformer looks right at home upstairs in my studio 🥰

Huge thank you to Jackie for letting me borrow yours — I’m so grateful! 🫶

I love learning, growing and upskilling, and I cannot wait to get certified and start teaching Reformer.

Exciting times ahead! ✨

Address

The Studio, Commeen Hill, Carrigaline, Co. Cork
Cork
P43D890

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 8am - 2pm
Sunday 8am - 5pm

Telephone

+353868071779

Website

Alerts

Be the first to know and let us send you an email when Carrie Denham Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Carrie Denham Fitness:

Shortcuts

Share

Category