Projection Fitness

Projection Fitness Achieve your health and fitness goals with Projection Fitness Online Personal Training
1-1 Persona Training also available
Nutrition Guidance
Complete Support

Progress shouldn’t just come from a number on the scales. When improving your health and fitness there’s a multitude of ...
04/02/2023

Progress shouldn’t just come from a number on the scales. When improving your health and fitness there’s a multitude of health markers that you will be progressing in, not to mention a vast amount of physiological progress as well.
-
✅Blood Sugar
✅Glycogen Stores
✅Hormone Production
✅Joint Dexterity
✅Heart Health
✅Cholesterol
✅Blood Pressure
✅Lung Capacity
✅Many more reasons...
-
Although many of these you can’t inherently see the progress in, you can physically see many signs of progress, as mentioned in the picture.
-
Don’t focus your efforts on the scales, focus your efforts on how you better your life as a whole.
What significant progress have you noticed in yourself?
-

28/01/2023

RecoveryRoom.ie is Ireland's & Dublin's latest sports recovery service, catering for athletes of all levels, elite to amatuer, looking to maintain and get the best out of their body. Visit the Recovery Room Dublin today. Book your recovery online.

Im just gonna leave this here 👀. Mind blown? 🤯 -
11/01/2023

Im just gonna leave this here 👀. Mind blown? 🤯
-

Slots available for 1:1 PT and small group PT. If in person isn’t for you, I also offer online coaching and individual t...
09/01/2023

Slots available for 1:1 PT and small group PT. If in person isn’t for you, I also offer online coaching and individual training plans if you are just looking for a once of specific plan.

Dm me to discuss your goals and needs

I am happy to announce that I am back available for Personal training, small group PT, Pilates training (in home or in ...
02/12/2022

I am happy to announce that I am back available for Personal training, small group PT, Pilates training (in home or in gym available) starting January 2023!

Planning ahead can help you@get that lock start that you@sometimes need in January. Also doing it with a PT helps you to become more consistent and to stick with it in order to get great resutls.

Want to have a chat and get the ball rolling? You can send me a Dm here and we can go through some details 🫶🏼

Common Myth 😱A higher meal frequency does NOT increase metabolism, it’s a myth.Meal frequency is not important when it c...
26/03/2022

Common Myth 😱
A higher meal frequency does NOT increase metabolism, it’s a myth.
Meal frequency is not important when it comes to *fat loss*, the total amount of calories is however important!
If you’re not in a calorie deficit, you will not lose fat!
-
This also goes for intermittent fasting. IF has no additional benefits apart from helping you reduce your overall calorie consumption, by reducing your eating window it’s that simple.
-
(For those that are more scientific, yes the thermic effects of food can have slight additional benefits to fat loss. Protein has a higher thermic effect compared to Fats or Carbs. Increasing the consumption frequency of protein can have marginal benefits, as well as absorption of nutrients pre and post exercise. This is more beneficial for preserving muscle mass.
(Staying in a positive protein balance.) So unless you’re an athlete/sportsman that needs to be 100% on point with your nutritional requirements, it makes no difference, so let’s not complicate it!!!)
-

5 ESSENTIALS FOR FAT LOSS 🔥-1️⃣ The Right Mindset - Whether it’s through affirmations, celebrating mini wins, or focusin...
15/03/2022

5 ESSENTIALS FOR FAT LOSS 🔥
-
1️⃣ The Right Mindset - Whether it’s through affirmations, celebrating mini wins, or focusing more on the things you do good, and so on, your thoughts make or break your success.
-
2️⃣ Nutrition - If you ate a few hundred calories more that day, IT’S OKAY. Enjoy yourself and practice keeping peace of mind knowing you didn’t ruin anything. Before that leads to you eating more.
-
3️⃣ Hydration - Those Starbucks drinks to even healthier options like Naked juice can add up in calories super fast so I always suggest to opt to not drink your calories if possible. And of course, drinking enough water helps everything.
-
4️⃣ Activity - Whether it’s weights, kettlebells, bands, or machines, some form of resistance training is ideal for fat loss - along with moving more throughout the day with walking, taking breaks at work to stand, stretching, etc.
-
5️⃣ Recovery - It almost sounds a bit cliche now, but you really do recover, heal, and everything in between while you sleep. Find out how much sleep you need and do your best to get enough each night.
-
BONUS - Patience. It’s a big part of the journey.
-

Overnight weight gain 😱Isn't it crazy how obsessed we get with losing weight? People will literally start their day happ...
14/03/2022

Overnight weight gain 😱
Isn't it crazy how obsessed we get with losing weight? People will literally start their day happy & motivated 😊 or sad & defeated 😕 all because of a silly number they see flashing back up at them each morning and it sucks, because “weight loss" isn't always a useful sign of progress. A sh*tload of things can influence it daily & weekly...
-
🌡 Hormones
💁 Your cycle
🤢 If you're sick
🧂 Sodium levels
🤯 Stress Levels
😴 Sleep pattern
💊 Supplements
💦 Hydration levels
😷 Food intolerances
🏋️‍♀️ Soreness from your workout
🥘 Food content still in your belly
💩 Whether or not you’ve pooped
🍕 A higher/lower salt intake than normal
-
A lot can influence your weight on a short-term, day-to-day basis... but you know what you don't see on that list?
—> FAT LOSS ❌🙅‍♂️
Noticeable fat loss doesn't happen in a day. It happens over multiple weeks and months 📆
———————
Weight loss & fat loss are related, but they are NOT the same thing.
Once you realize that, you can start taking steps that'll put the power of the scale back in YOUR hands.
-⠀
One way is by taking measurements. If you’re losing inches — even at the same body weight — it’s a good sign you're losing fat!
-
Another way is to look at how your “average” weight trends over time.
How to do it —> record your weight each morning 📝 , and for the love of god and all that is holy... do NOT worry about the number you see day-to-day! PLEASE
At the end of the week, you should have seven weigh-ins.
Take them, Add them up and divide by 7.
The number you end up with is your weekly weight average. Over time, you want to see that weekly average trend downward 📉
-
The Bottom Line:
Don't let your fluctuations in body weight discourage you. It's normal, and it does NOT reflect your true fat loss progress.
✅ Focus on fat loss by monitoring measurements, long-term weight trends, and progress pictures!
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Any “Diet” can work providing you’re consistent, does it mean it’s a good diet to do?... not necessarily.-I get asked my...
14/03/2022

Any “Diet” can work providing you’re consistent, does it mean it’s a good diet to do?... not necessarily.
-
I get asked my opinion on the most random diets daily, and my honest answer is always the same, can you see yourself sticking to the same diet, in 3 months, in a year or in 5 or even 40 years time.
-
Training & Nutrition should complement your life, not complicate it! Your diet should be nutritious and fuel the body.

Think, would you be happy for your children to follow the same diet (regardless of age), if the answer is no, maybe it’s not the best diet for you!
-
Let me know in the comments below what diet your currently following.

I am back taking online clients now so if you are thinking of making a start and need to be pointed in the right direction just send me a DM 👌🏼
-

(MACROS) MacronutrientsPROTEIN, CARBOHYDRATES, FATS!Calories are a measure of energy.🥩- 1g of Protein has 4 calories.🥔- ...
13/03/2022

(MACROS) Macronutrients
PROTEIN, CARBOHYDRATES, FATS!
Calories are a measure of energy.
🥩- 1g of Protein has 4 calories.
🥔- 1g of Carbohydrates has 4 calories.
🥑- 1g of Fats has 9 calories.

PROTEIN 🥩
The building blocks for our muscles and pretty much everything else. Protein also has the highest thermic effect during digestion. (You burn more calories digesting protein in comparison to other macros). Also yes there are plenty of other places you can get protein from but for the sake of this post I went with a chicken leg emoji 🤷🏼‍♀️😂
-
CARBOHYDRATES 🥔
Fuel not only the body but the brain too. No real benefits to completely eliminate carbs, (although Keto Fans will have you believe otherwise and that is fine because each to their own and if a diet works for you then you do you at the end of the day). There isn’t a set time when you should or shouldn’t eat carbs, only when looking at optimising sports performance does carbs pre/post training have any real relevance.
-
FATS 🥑
Fats are vital for hormone balance, repairing of cells and transportation of nutrients and absorption of vitamins etc. Fats aren’t as scary as you think, they are needed.
-
Also side note:
🍺- 1g of Alcohol has 7 calories (but this is not classed as a Macro.)
ALCOHOL 🍺
Technically not a macro, alcohol still has a calorie count. Unlike macros, alcohol is absorbed differently from person to person. Not all calories from alcohol get digested/absorbed. Alcohol has a multitude of negative effects to the body, as it is a toxin. Your liver and kidneys process the alcohol, mostly excreting it through urine. Alcohol creates water retention (a sort of barrier) around fat cells, making it harder for your body to utilise fat as a source of energy. Regular consumers of alcohol often have the ‘bear gut’. When completely cutting alcohol out of their diet and eating in a calorie deficit, it’s common to see rapid weight loss. This weight loss is mostly due to water retention being released
-

People love to assume how others achieved their success, but the truth of it, no one sees the hard work they put in unde...
13/03/2022

People love to assume how others achieved their success, but the truth of it, no one sees the hard work they put in under the surface. Don't discourage yourself from what you desire to achieve because someone else makes it look easy 💪🏼.

Anything worthwhile in life, dosn't come with ease, sometimes sacrifices and changes need to be made. Aim to improve by 1% each day. This will have a huge compound effect over time 👌🏼
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

For me personally, the biggest benefits of exercise is the reduced stress and anxiety relief. Exercising has helped me m...
09/03/2022

For me personally, the biggest benefits of exercise is the reduced stress and anxiety relief. Exercising has helped me more than I can ever express.
-
It’s also important to keep in mind the overall impact that exercise can have on your life as a whole. Exercising will greatly benefit your overall health, and your heart, lungs, bones, etc, will thank you for it. But it will also help your functional mobility- in other words, it will be much easier to chase your kids or dogs around, get around the house, and enjoy your vacations more. All things that you’ll be thankful for.
-
Walking the 🐕 , hiking, yoga- are all great forms of exercise that will provide you with amazing benefits.
-
What’s your motivation to exercise outside of the aesthetics?
-

Address

Ratoath

Opening Hours

Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 10pm
Saturday 7am - 6pm
Sunday 7am - 6pm

Website

Alerts

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

Shortcuts

Share