BosFit

BosFit My names Ben, I’m a Personal trainer located in D4.

I’m also studying sports and exercise management in UCD and am currently offering both group and 1 on 1 personal training as well as online coaching, if you’re interested send me a message:)

12 week client transformation 82.5kg down to 75.3kg Been an absolute pleasure working with this man and his results are ...
08/08/2022

12 week client transformation

82.5kg down to 75.3kg

Been an absolute pleasure working with this man and his results are reflective of the work he put in. While dropping body fat we also managed to increase strength and add some muscle to his frame as well🙌

Bit of a cringe post but sure look.Very happy with how this year has gone gym wise, first 2 pictures are from December 2...
31/12/2021

Bit of a cringe post but sure look.

Very happy with how this year has gone gym wise, first 2 pictures are from December 2020 and last 2 are from December this year. Very happy with it considering the first 6 months I didn’t do much while gyms were closed.

Looking forward to 2022 and what the year brings, happy new year everybody 🙂

15/12/2021

Staring off in the gym? Here’s 3 tips that will help you get started
1. Have a plan
2. Get a partner
3. Don’t wait around for somebody to finish up on a machine go up and ask how long they’ve left

⭐️GIVEAWAY⭐️I’m giving away a €100 Gymshark voucher and 8 weeks personal training which can be used by yourself or you c...
06/12/2021

⭐️GIVEAWAY⭐️

I’m giving away a €100 Gymshark voucher and 8 weeks personal training which can be used by yourself or you can do 4 weeks each for you and a friend.

To enter all you need to do is:
1. Be following me
2. Tag 2 friends on this post
3. Share this post to your story and tag

I’ll announce the winner on Monday the 13th at 7pm, good luck 🙂

27/11/2021

Leg update

Today’s leg day:
Deadlifts 3x6 (glutes & hamstrings)
Leg press low stance 3x12 (quads)
Leg press cannonball stance 3x12 ( vast medialis/teardrop
Bulgarian split squats 3x8 ( glutes)
Seated calf raises 3x8 (calves)

10 Week Client TransformationWorking weight on squats up from 25kg to 50kg Working weight on deadlifts up from 32.5kg to...
18/11/2021

10 Week Client Transformation

Working weight on squats up from 25kg to 50kg
Working weight on deadlifts up from 32.5kg to 52.5kg.
Working weight on DB bench press up from 3kg-8kg.

All the while she’s managed to loose body fat and gain muscle 💪couldn’t be happier with her results 🙌

Thinking of starting the gym come January? Well don’t.Honestly don’t, and there’s a 2 main reasons why you shouldn’t. Fi...
17/11/2021

Thinking of starting the gym come January?
Well don’t.
Honestly don’t, and there’s a 2 main reasons why you shouldn’t.

Firstly why wait 6 weeks when you can start now? Secondly and most importantly, everybody else will start going then, the gyms are going to be packed, if you have to book to go to the gym it will be a nightmare trying to get a booking and when you are there it will be so packed you won’t want to be there and or go back. Gyms aren’t massively busy in November and December, so it’s the perfect time to start, if you’re starting out for the first time it will be a lot easier to learn things in a quiet gym rather than a hectic busy one.

Client transformation 🙌6 week transformation Fat lost ✅Stronger lifts ✅Looking and feeling better ✅Just over 7 weeks unt...
07/11/2021

Client transformation 🙌

6 week transformation

Fat lost ✅
Stronger lifts ✅
Looking and feeling better ✅

Just over 7 weeks until Christmas why not get ahead of the January fitness bandwagon and get started now 👌

Let me tell you why you need to be taking your sleep more seriously 1. Sleep builds and repairs your muscles 2. Sleep in...
10/10/2021

Let me tell you why you need to be taking your sleep more seriously

1. Sleep builds and repairs your muscles
2. Sleep increases your strength and energy levels
3. Sleep naturally boosts your testosterone levels
4. Sleep improves your mental focus.
5. A lack of sleep will make you less motivated
6. Studied have shown that sleep deprivation has led to weight gain.

So get your sleep in, somewhere between 7-9 hours.

26/08/2021

CHANGE THINGS UP

Although the vast majority of the exercises you do in the gym are the same in week in week out (as they should be), always be willing to try new things, new methods of training, something to keep you from getting bored, which will inevitably lead to a lack of motivation.

08/08/2021

Some very shaky camera work 😅

•Seated DB Shoulder press - Everything you need to know….

DB variation beats BB as it allows for a better plane of motion.

Being seated rather than standing helps to reduce extension of the spine.

Ensure you get your your elbows to 90 degrees. Then natural plane of motion for the shoulder is slightly forward so have your arms slightly in front of your torso. Bring the dumbbells together at the top of the movement.

This exercise works all three heads of the shoulder ( front, side and rear delts), but will primarily work your front delts).

Today’s workout was Shoulders and Arms:
DB Shoulder press 4x8
Cable lateral raises 4x12
Rear Delt Fly’s 4x8
Rear delt rows 4x8
Shrugs 4x8
Close Grip Bench Press 4x8
BB Curl 4x10
DB Skullcrushers 4x10
DB Hammer curl 4x8
Finished off with 15 mins on the spin bike, and 10 mins of 30 seconds on 30 seconds off ski-erg

04/08/2021

•The Romanian Deadlift (RDL)

•5 reasons why you should be doing this exercise.

1. When performed correctly it is one of if not the best exercises you can do to improve strength in the lower back, hamstrings and glutes.
2. The movement teaches the body to hinge with load and develops motor control.
3. RDL’s can help develop hamstring length and strength, keys to reducing the risk of injury.
4. Variety, you can perform this as a bilateral or unilateral movement ( single or double leg).
5. As the bar doesn’t touch the floor at the bottom of the movement there is constant tension which will aid muscle growth, strength and power.

•Key coaching points for the RDL

1. Unlike squats, keep knees behind your feet.
2. Stand about shoulder width apart slightly narrower.
3. Retract your scapula.
4. Hinge at the hips
5. Drive through with hips and hamstrings but don’t over extend your back at the top of the movement.
6. Keep your back straight, we want a neutral spine.

Address

Anglesea Road
Donnybrook
R56DX00

Telephone

+353871914502

Website

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