SOLAS Health & Fitness

25/07/2026

5 Reasons why we love the SOLAS Wellness & Recovery Suite and why you will too!

25/06/2026

23/06/2026

#1 Cleanliness, the floors are spotless, no sand, no seaweed! Clean filtered water at a steady 8*C.

23/06/2026

5 Reasons we think you’ll love the SOLAS Wellness & Recovery Suite!

23/06/2026

5 Reasons you’ll love the SOLAS Wellness & Recovery Suite!

07/05/2026

The prowler can be a very effective training tool for more than just torturing people. It can be loaded heavy for very low risk, concentric-only strength development, it can be loaded light and used for sprinting/weighted accelerations or it can be used for tough conditioning sessions. It can be great for lower limb development of the foot & calf as the heels are off the floor the whole time.
Key points:
Horizontal push, back and down
Matching shin angles
Don’t over-stride, lead with the knee not the foot
Head to heel like a bar of steel

30/04/2026

Technique Thursday: Foam Roller Bridge. A really effective exercise that will humble a lot of people fast. Strengthening the distal hamstring (near the knee) and the proximal calf can have a profound effect on “protecting” the knee. Start double legged on work up to 3x 30-45 sec holds, then move to the march and finally the 1-leg iso hold for 3x 30-45sec holds.

29/04/2026

SOLAS Health & Fitness turned 10 years old this month!

I can’t quite believe it has been 10 years and a lot of the clients who started with us are still with us today.
There have been many changes and additions but the essence of SOLAS is still the same.

I am very grateful to the support network that I have around me and extremely proud to see what we have created together. A place with a welcoming environment, high standards of coaching and quality that helps to, not just extend, but also improve people’s quality of life outside the walls of the gym.

To my family, Mam and Dad who have helped me hugely from the start, my wife .dennehy who is always there for me and in my corner and my kids who are my biggest cheerleaders.

Also to our head coach who constantly pushes and challenges me to be better and continue to improve SOLAS every day, a large part of what SOLAS has become is down to you.

To our newer coaches Rose and Marina who have brought a new energy and professionalism to SOLAS.

Thank you to our ever loyal clients, without you SOLAS wouldn’t exist. Trusting us with your most precious commodity, your health, means a lot to us and we don’t take it lightly.

I would also like to take the opportunity to thank Shane for helping to create a thriving business and guiding me every step of the way.
For that I will be eternally grateful.

Here’s to the next 10 years, if they are half as good as the first 10 I’ll be a happy man.

16/04/2026

A very effective anti-extension exercise when done well. Make sure to maintain a posterior tilt of the pelvis throughout, neck neutral and don’t let the ribs flare.
Add a band assist to increase your range of motion or to make the step from knees to feet.

09/04/2026

The cable reach and row using an ANCORE system is one of our favorite horizontal pulling actions. Very smooth and constant resistance which really helps people feel the shoulder-blade protraction and reach!

🔑 coaching points

- Keep the sternum pointing forward
- Small gap between body and arm
- Retract the shoulder-blade rather than aggressively driving the elbow back
- Allow a controlled reach/protraction on the way out