What are the opening hours?

Monday 9:30am - 12:30pm 6pm - 9pm Tuesday 9:30am - 12:30pm 6pm - 9pm Wednesday 8:30am - 12:30pm 6pm - 9pm Thursday 9:30am - 12:30pm 6pm - 9pm Friday 9:30am - 12:30pm 6pm - 9pm

Russell Fitness, Coolfin, Portlaw, Co. Waterford, Waterford (2026)

12/11/2025

💪 WANT A HIGH FUNCTIONING, GOOD-LOOKING BODY WITHOUT BURNING OUT?

Here are 5 habits that keep my clients strong, lean & focused 👇

1️⃣ Lift heavy (for YOU) 3x per week 💪🏋️‍♂️
Muscle is your metabolic engine.
🔥 1lb of muscle burns around 50 calories a day — that adds up fast.
The more quality muscle you build, the easier it is to stay lean long-term.

2️⃣ Eat protein at every meal 🍗
Protein keeps you full, supports recovery, and crushes sugar cravings.
Stable energy = less fat storage.
🚫 The secret? Cut off the supply chain of foods that caused fat gain — and let your body use stored fat as fuel.

3️⃣ Hydrate like it’s your job 🚰💧
Your brain and muscles are 90% water!
When you’re dehydrated, you get brain fog, tight muscles, and false hunger.
💧 I use electrolytes daily — magnesium, sodium, potassium, chloride & phosphate — they electrify your water so it actually gets absorbed properly.

4️⃣ Prioritize deep sleep 😴
It’s not a luxury — it’s your body’s repair window.
🧠 Deep sleep improves focus, decision-making, recovery & fat loss.
When sleep drops, cravings rise and performance tanks.
Consistent, restful sleep = long-term success.

5️⃣ Audit your stress daily 🤦‍♂️
Start each morning rating stress from 1–10.
Notice the signals — tight shoulders, shallow breathing, fatigue.
When it hits 6 or higher, take 2 minutes for breathwork or movement.

🧘‍♂️ Review your week — adjust your workload and recovery accordingly.

📸 The picture below shows a lean protein source and the electrolytes I personally use and recommend to clients.

👇 If you’ve got questions or want to know how to apply these habits — drop a comment below or message me directly! 🙌

16/10/2025

🔥The Truth About Motivation (And Why Routine Beats Motivation Every Time)🔥

Ever notice how some days you're “in the mood” and other days you can’t even be bothered to start🤔

I personally would have roughly 2 to 5 days a month where I just don't feel like it,all the good sleep good food etc doesn't protect you from it.
It's inevitable that it comes and hits you over the head like a shovel.

This is where most people give in and stop.🛑

But why?
Because you were programmed to think its a straight line to success,no bumps in the road,but all success has temporary setbacks,its part of the journey.

Here’s the truth most people don’t realise 👇

Motivation is unreliable.❌️
It shows up when it wants — usually when life is already going well.

But structure and routine? That’s where real progress comes from.

Why routine matters:⬇️
It removes overthinking — you don’t “decide”, you just do.

It stops the mental battle of “will I / won’t I”.
It builds momentum, and once momentum kicks in, everything gets easier.

Struggling to start? Try these:
✅ Lower the bar.
Don’t aim for a perfect 60-minute workout. Aim to just get dressed and start. Once you're moving, the rest follows.
✅ Attach your actions to something you already do.
Example: “After I make my morning coffee, I put my shoes on and walk for 10 minutes.” Linking habits makes them stick.

✅ Remove options.
If your gym clothes are packed and ready the night before, you're far more likely to go. Make the “right choice” the easiest choice.

✅ Stop waiting to feel ready — action creates motivation, not the other way around.
You don’t get motivated THEN act… you act, and motivation catches up.
If you’re reading this and you've been waiting for the perfect time to start… this is it.
Not Monday. Now

One small action today > waiting for a “fresh or perfect time to start”.💪

I provide this structure for you and back you up with the mental support to help.you achieve your goals,its just part of the service 🤝

09/10/2025

🔥🏋‍♂️NOW TAKING NEW BODY TRANSFORMATION CLIENTS🏋️‍♂️🔥

I only work with small amounts of people at a time so you receive a Personal service that genuinely tailors to what YOU NEED.✅️

I've helped people:
✅️Become medication free
✅️Heal Old Injuries
✅️Lose 14 to 100 pounds of fat
✅️Build brand new muscular bodies
✅️Develop Confident Personalities
✅️Be withdrawn from Surgery lists

The list goes on and on, whatever the goal ,chances are I've helped someone achieve it.

Save yourself time, money and frustration by just plugging yourself into a thriving system that is easy to follow and progresses as you do.🙌

My system focuses on
✅️Mindset
✅️Movement
✅️Motivation
✅️Structure and Constructive feedback weekly.

Most people I meet think cardio is the only way to lose weight, as this is generally how it has been portrayed in the media, movies etc.

Also its less daunting to attempt cardio as it needs less effort and expertise to start, but as everyone knows the easiest route is not always the best.
So here’s the truth:

👉 Endless cardio burns time and muscle, not fat.

Your body has different energy systems that it uses to fuel your workouts.
If you want to get lean, strong, and look the part — strength training is non-negotiable.

Here’s why:
✅ Builds muscle → higher metabolism, even at rest(1 pound of muscle burns 50 calories a day) so if you can add 5 to 10 pounds of muscle to your frame, that is up to 500 calories a day extra you burn in fat!!!!!

✅ Improves posture → presence and confidence in the boardroom, also better supporting tendons and ligaments which allow you to regain good posture and hold seated working positions longer, pain free.

✅ Protects joints and bones → long-term resilience.
The muscles and joints work collectively as a unit to support your frame.
without adequate muscle the joints and bones end up doing all the work, they also need muscles, tendons and ligaments to operate the joint movements correctly.

When a person is under muscled the body loses movement function, accumulates fat easier and will eventually have endless health problems.

I cover this and so much more daily with my clients and they now know this too.

Your body is your biggest asset.
It affects every aspect of your health and happiness.

Don’t waste your valuable time guessing on your own, get coached by me and watch the results happen fast.🙂

*Imagine what's possible for you in the next 90 days if you commit to being the best version of yourself*

Just click the link below,tell me about yourself and lets go💪⬇️

https://interest.russellfitness.ie/?fbclid=IwY2xjawLLhLNleHRuA2FlbQIxMQABHtNyTkdEbXIMYXcZ0FaxFRQsOM-gd3ae6pNNcd2k_91ExC6d4hev7HhF6f6C_aem_HLrQL12m6yHgx8vff1DYYA

07/10/2025

Do you hit that 2–3pm slump at work?

You’re not alone. Most people think it’s “just part of the day” — but it’s usually caused by how you fuel your body. 🚫🍩

Here are 3 simple fixes to stay sharp and energized ALL day:
1️⃣ Protein + healthy fats at breakfast 🍳🥑

👉 Skip the sugary cereals or pastries. Start your day with fuel that lasts.

2️⃣ Hydrate properly 💧
👉 2–3 liters of water spread through the day. That “tired” feeling? Often just dehydration.

3️⃣ Move every 2 hours 🚶‍♀️💼
👉 A 5-minute walk, stretch, or even standing up can reset your focus and stop the crash.

💡 Do this consistently and you’ll feel the difference:
✅ Energy through the afternoon
✅ Sharper focus in meetings
✅ More productive days (without needing extra coffee ☕️)

02/10/2025

🔥WANTED, 6 NEW BODY TRANSFORMATION CLIENTS 🔥

Are you over 30, 40, or 50 and feeling like:

You’ve “tried everything” but the weight just won’t shift?

You’re exhausted from juggling work, family, and health – with no time left for yourself?❌️

Your energy, confidence, and even clothes no longer feel like you?

Every fad diet, gym membership, or fitness app leaves you frustrated and back at square one?❌️

You’re not alone. Thousands of busy professionals are silently battling this every day.❌️

At Russell Fitness, I help busy men & women strip away stubborn fat, build lean muscle, and regain unstoppable confidence – with a proven system built around YOUR lifestyle.✅️

Remember with me, the gym is only a % of what you need to achieve your goals,the rest is based on,Lifestyle Management,Sleep,Nutrition and staying as Stress Free as possible ✅️

🚀 No crash diets.
🚀 No endless cardio.
🚀 No confusing fads or bs
Instead, you’ll get:
✔️ A step-by-step plan tailored to YOU (workouts, nutrition, accountability).

✔️ Simple meal structures you can actually stick to – even with a busy schedule.

✔️ Direct support and accountability, so you’re never left guessing.

✔️ Faster results than you thought possible – without sacrificing your career, family, or sanity.

Imagine 90 days from now:
✅ Down 20+ lbs of fat.
✅ Clothes fitting better than they have in years.
✅ Waking up with real energy again.
✅ Feeling proud when you see yourself in the mirror.
That’s what my clients achieve – and it’s what you deserve too.

⚡ Limited spaces available – I only work with a handful of clients at a time to provide a high end service and guarantee results.✅️

Just click the link below,tell me about yourself and lets get started💪⬇️

https://interest.russellfitness.ie/?fbclid=IwY2xjawLLhLNleHRuA2FlbQIxMQABHtNyTkdEbXIMYXcZ0FaxFRQsOM-gd3ae6pNNcd2k_91ExC6d4hev7HhF6f6C_aem_HLrQL12m6yHgx8vff1DYYA

27/06/2025

🔥 MEN OVER 35, FEELING STUCK,IN NEED OF HELP AND GUIDANCE,BUT WANT A PERSONALISED APPROACH?🔥

IF YOU'RE TIRED OF:
●Seeing your gut grow every year?❌️
● Feeling tired and weak?❌️
● Wasting time on generic workouts with no results?❌️
●Relying on caffeine,Monster or Redbull to keep you awake/productive?❌️

Then this is for you.

I’m looking for a few men who are ready to: ✅️Strip fat

✅️Build lean, defined muscle

✅️Reclaim their strength and self-respect.

✅️Build habits and systems around you that you never want to stop or go back to your old ways.

This is YOU and ME working together🤜🤛 It’s personal. It’s proven. And it’s built for busy men like you.✅️

I'm aware of all the issues you face and have all the answers for a simple and hassle free experience.✅️

You don't need to starve or overtrain,its a plan where you plug yourself into my system and let me take care of the details✅️

Our average male client will lose 20 to 42 pounds in 90 Days,reduce waist size by 6 inches and gain 5 to pounds of lean muscle mass,this is Life Changing 💪

Just click the link below,tell me about yourself and lets go💪⬇️

https://interest.russellfitness.ie/?fbclid=IwY2xjawLLhLNleHRuA2FlbQIxMQABHtNyTkdEbXIMYXcZ0FaxFRQsOM-gd3ae6pNNcd2k_91ExC6d4hev7HhF6f6C_aem_HLrQL12m6yHgx8vff1DYYA

02/05/2025

**I'M LOOKING FOR 6 WOMEN WHO WANT TO LOSE BETWEEN 1 TO 3 STONE IN THE NEXT 90 DAYS**

THIS IS IDEAL FOR YOU IF,

You have become demotivated from not seeing results❌️

You're spending hours in the gym or home and feel like you are always dieting🥗❌️

Tired of going it alone and have no structure and routine,are stuck in a sugar slump and always tired😴❌️

Feel you are a hard worker but lack the knowledge to make your effort show a result ❌️

Don't have a goal,are self conscious on holidays, socially or in photos ❌️

I can help you with this🙏,but how?

By providing a clear strategy and plan of action for you individually,this is easy to understand but incredibly powerful as it is tailored for you only.✅️

Clear advice and daily structure with food,movement and rest, to look and feel amazing ✅️

I realise that everyone has a different shape,strength etc and therefore responds differently to training and food,so it's always just the right amount of advice and push you get so you won't ever feel overwhelmed ✅️

New wardrobe,new confidence,new mindset and understanding of how you tick✅️

Each person will transform mentally as well as physically as you become empowered by your positive weekly results,better sleep 😴,no sugar cravings,no more 3pm slumps,feelings of positivity and being in control of your future choices.✅️

If this sounds like something you would like to take part in just click the link below ⬇️
https://interest.russellfitness.ie/

03/04/2025

🔥I'M LOOKING FOR 6 LADIES TO HELP TRANSFORM FOR THE NEXT 90 DAYS🔥

"BUSY LIFE? HORMONES? STRESS? LETS ’S MAKE WEIGHT LOSS & FITNESS WORK for YOU!"

We understand that life can feel overwhelming. Between balancing work, family, and personal time, it can be easy to put your health on the back burner.

Hormonal changes, stress, and a lack of time can make fitness feel like an impossible goal. But you don’t have to face these struggles alone. Our program is designed to address the real challenges women face, helping you lose weight, feel stronger, and regain confidence without adding more stress to your day.

1. Hormonal Balance:❌️
Your Body is Changing – And That’s Okay!
Hormones play a huge role in weight gain and loss, especially for women at different life stages.
Stress, Sleep deprivation, Menstrual cyles and even diet can affect your hormones, making it harder to shed pounds. But understanding your body’s needs is key!

Solution: ✅️Our program focuses on workouts and nutrition that balance hormones naturally, tailored to women’s unique needs at any age.
Help with sleep management and what to focus on.

What You Get:✅️

Hormone-supporting meals & snacks that nourish your body.

Workouts that optimize fat loss, regardless of hormonal fluctuations.

Expert advice on how to manage stress through movement and rest.

2. Stress and Emotional Health:❌️
Stress is Undermining Your Health – We Can Help You Take Control!
Stress often leads to overeating as it raises cortisol which makes you crave sugar this leads to poor quality sleep and weight gain. But it doesn’t have to control your life.

Solution: ✅️We provide exercises that target stress relief, such as MOBILITY and Mindful movement.
Additionally, our meal planning helps prevent emotional eating with nutrient-rich foods that keep you full and satisfied.

What You Get:✅️

Low-impact, stress-relieving workouts.

Mindfulness exercises to lower cortisol (the stress hormone).

Tips for emotional eating prevention and mindset shifts for lasting results.

3. Lack of Time:❌️
Life is Busy – But You Deserve Health and Fitness!
Finding time to work out can feel impossible, especially when you're juggling everything else. But short, effective routines can fit into even the busiest of schedules.

Solution: ✅️Our program offers short workouts that fit into your hectic day. Get maximum results in minimum time.

What You Get:✅️

Quick, high-intensity interval training (HIIT) sessions that can be by everyone regardless of age or ability.

Flexible workout schedules – no more excuses!

Supportive community of women who share similar struggles and victories.

4. Motivation & Support:✅️
No More Doing It Alone – You Have a Team Behind You!
Let’s face it – staying motivated is hard, especially when you’re trying to juggle life’s demands. Without support, it's easy to give up.
Solution: Our program includes daily support, community groups, and personal coaching, so you’ll never feel like you're on this journey alone. Motivation, accountability, and encouragement are built into every step.

What You Get:✅️

Access to a supportive community of women working toward similar goals.

Personalized check-ins and coaching to keep you on track.✅️

Progress tracking to celebrate your wins, no matter how small.✅️

Don’t let stress, hormones, or lack of time stand in the way of your goals any longer. It’s time to prioritize YOU.

Follow the hundreds of women who we have helped discover a healthier, happier version of themselves💪

Take the First Step Today!
Just click the link below to get started⬇️
https://interest.russellfitness.ie/?fbclid=IwY2xjawIcVE9leHRuA2FlbQIxMQABHQvGbwdJCE8Mt_asJnKikBUjCe9Ou7BXsintJnGYIH9UCVlAr9LL5V-G3A_aem_MtP05Q0YGgKc17sWT3Rnww

14/02/2025

🤝I'M LOOKING FOR 6 MEN WHO I WILL COACH TO LOOK AND FEEL AMAZING IN THE NEXT 90 DAYS🤝

When it comes to losing weight, men can face unique struggles. Here are six common challenges and how to address them:

Muscle Mass Loss:❌️

Struggle: ❌️When losing weight, men may also lose muscle mass, leading to a slower metabolism and less definition.

Solution:✅️ Incorporate strength training into your routine. Lifting weights helps preserve and build muscle mass, even while shedding fat. Aim for 2-3 sessions per week.

Emotional Eating:❌️

Struggle: ❌️Stress, boredom, or emotions can lead to overeating, especially comfort foods.

Solution:✅️ Focus on mindful eating and find alternative ways to cope with emotions, such as meditation, exercise, or hobbies. Meal planning can also help prevent impulsive eating.

Inconsistent Diet:❌️

Struggle:❌️ Following an inconsistent diet or being too rigid with restrictions can lead to poor results.

Solution: ✅️Create a balanced, sustainable meal plan with occasional indulgences. Consistency is key—avoid drastic changes and focus on a long-term approach.

Not Getting Enough Sleep:❌️

Struggle: Poor sleep can affect hormones like leptin and ghrelin, which regulate hunger and appetite, making weight loss harder.

Solution: ✅️Prioritize 7-9 hours of sleep per night. Establish a consistent bedtime routine and avoid caffeine and electronics before sleep.

Overemphasis on Cardio:❌️
(THIS IS A HUGE ONE AND ONLY A SMALL PART OF ACTUALLY DROPPING FAT)

Struggle: ❌️While cardio helps burn calories, it can also lead to muscle loss if overdone, leaving the body in a catabolic state.

Solution: ✅️Balance cardio with resistance training. High-intensity interval training (HIIT) can be a great alternative to long, monotonous sessions of cardio.

Lack of Accountability:❌️
(AGAIN ANOTHER PITFALL THAT 90% OF MEN NEVER GET OUT OF)

Struggle: ❌️Without tracking progress or having a support system, it’s easy to get off track.

Solution: ✅️Use apps to track meals and workouts. Join a fitness group, hire a coach, or find a workout buddy for motivation and accountability.
By addressing these struggles with sustainable habits, men can improve their chances of losing weight in a healthy and effective way.

**ALL OF THIS IS DONE FOR YOU AND WITH YOU,WHEN YOU TRAIN WITH ME,ALL YOU HAVE TO DO IS⬇️

A/FOLLOW INSTRUCTIONS✅️

B/WORK HARD✅️

C/BE A GOOD COMMUNICATOR✅️

Click link below to get more information on how I can help you⬇️

https://interest.russellfitness.ie/?fbclid=IwY2xjawIcVE9leHRuA2FlbQIxMQABHQvGbwdJCE8Mt_asJnKikBUjCe9Ou7BXsintJnGYIH9UCVlAr9LL5V-G3A_aem_MtP05Q0YGgKc17sWT3Rnww

21/01/2025

🔥I'M LOOKING FOR 6 HARD WORKING WOMEN WHO WANT TO LOSE 14 TO 28 POUNDS IN THE NEXT 90 DAYS🔥

We have the best part of 20 Years experience helping women of the South East,below are some of the issues women face⬇️

LACK OF CONFIDENCE and KNOWLEDGE:❌️
The dread of feeling embarrassed or silly as you might not know how to use equipment ( this is not very important at the start anyway).❌️
✅️Very quickly we teach you WHERE to put your focus to MAXIMISE RESULTS FAST,which boosts CONFIDENCE ✅️

HORMONAL FLUCTUATIONS:❌️ Hormones play a major role in fat loss, and issues like pregnancy, menopause, or hormonal imbalances can affect metabolism and fat storage.❌️

✅️We arm you with education on how to hack your hormones for your benefit through clear instructions on sleep,food,training,supplements and rest to reset your body✅️

UNREALISTIC EXPECTATIONS:❌️ Women may expect rapid results and become discouraged when progress is slower than anticipated, leading to frustration and loss of motivation.

EMOTIONAL EATING: ❌️
A massive problem that ladies deal with all over the world.
Stress, emotional struggles, or simply coping with life’s challenges can lead to unhealthy eating habits, such as overeating or indulging in comfort foods as a way of de-stressing.❌️

✅️We teach you how to change your focus on viewing food as a crutch and starting to shift your mindest towards goals,activities and getting the best from yourself.✅️

INCONSISTENT ROUTINE:❌️
Difficulty maintaining a consistent workout and eating schedule, often due to life’s unpredictability, can slow down progress and hinder fat loss efforts.❌️

✅️With us,everything is set out for you 24/7,Training,Food Plans,times,Private weigh ins and Lifestyle Assessments,Sleep,Supplement advice.
ZERO EXPERIENCE needed,just a good attitude 🙂
Whatever you need,we got you✅️

JUST CLICK THE LINK BELOW TO GET STARTED⬇️

https://interest.russellfitness.ie/

04/07/2024

🔥I AM LOOKING FOR 6 MEN WHO WANT TO LOSE BETWEEN 1TO 3 STONE OF BODY FAT AND GAIN MUSCLE IN THE NEXT 90 DAYS 🔥

This is for you if:

1. You have no idea what to do right now,also no experience necessary ✅️

2. Your winging your home/gym workouts with no structure and plan✅️

3. You don't have a goal to work towards✅️

4. You have lost all confidence in yourself and body shape✅️

5. You have been careless with your nutrition and gaining weight over the past few months.✅️

6. You want life changing results,great Personalised advice and quality food to eat.✅️

I have trained hundreds of mens to become leaner and stronger all while building energy and confidence 💪

Just click the link below to hear how we can help you⬇️

https://interest.russellfitness.ie/

Russell Fitness

12/11/2025

16/10/2025

09/10/2025

07/10/2025

02/10/2025

27/06/2025

02/05/2025

03/04/2025

14/02/2025

21/01/2025

04/07/2024

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Monday	9:30am - 12:30pm
	6pm - 9pm
Tuesday	9:30am - 12:30pm
	6pm - 9pm
Wednesday	8:30am - 12:30pm
	6pm - 9pm
Thursday	9:30am - 12:30pm
	6pm - 9pm
Friday	9:30am - 12:30pm
	6pm - 9pm