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Crookes Nutrition & Fitness

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Crookes Nutrition & Fitness

📍Gyms in Dublin & Kildare. Personal Training & Group Classes. We’ve helped thousands of people

27/11/2025

Most people get their calories and macros and then ask, “Great… but what does that actually look like on a plate?”

Here’s the answer: simple food.

Because I’m a simple man and the truth is, everyone I’ve ever coached sticks to the plan when the food is simple.

If you’re looking for Michelin-star masterpieces, I’m absolutely not your fella.

If you want tasty, easy-to-track, high-protein meals that don’t feel like dieting, that’s exactly what I do.

And yes the calories and protein in this example do add up. It’s roughly 1,900 kcal and about 160 g protein across the whole day (give or take a few grams from oats/berries/popcorn/wrap variations).

That’s how real nutrition works it’s approximate, not lab-coat science, and it doesn’t need to be perfect for you to make progress.

The whole point of this was to show you that fat loss doesn’t require starving, suffering, or eating like a rabbit.

Just simple food you’ll actually stick to.

If you want more of this kind of no-nonsense, actually-doable stuff, the CNF Fat Loss System in January breaks it all down step-by-step.

26/11/2025

Most people think they’re “eating healthy” but still can’t lose fat…
because they don’t understand the ONE thing that actually matters:

Calories.

And more importantly
what your calories are MADE OF.

Carbs, protein, fats, alcohol…
they all have different calories per gram.
If you don’t know that, fat loss will always feel harder than it should.

This isn’t about cutting carbs.
It’s not about starving yourself.
It’s not about living off chicken and broccoli.

It’s about knowing what’s high-calorie, what’s low-calorie, and how to build meals that actually match your goal.

Start here.
Learn this.
Apply it.

And fat loss gets way easier without doing anything extreme.

If this made things click for you, you’ll love what I’m putting together for January.

But for now save this, come back to it, and nail the basics.

25/11/2025

People love blaming sugar for everything.

Weight gain, bad skin, toxic cravings even cancer.

But here’s the truth:

Sugar isn’t the enemy excess calories are.

If you eat more calories than you burn, you gain fat.

That’s it. That’s the whole thing.

Sugar is just one way calories sneak in without you noticing.

That’s why smart swaps help not because sugar is “evil but because they lower the calories without taking away the foods you enjoy.

Before someone jumps in with “sugar causes cancer” here’s the actual evidence:

• Sugar itself is NOT a direct cause of cancer.

• What the research shows is that carrying excess body fat (overweight/obesity) increases the risk of several cancers.

• High sugar intake can make it easier to gain weight if your calories are too high but that is not the same as eat sugar → get cancer

• Big organisations like the American Cancer Society, World Cancer Research Fund, Cancer Research UK, HSE, CDC all say the same thing:
focus on body weight, overall diet, movement and not smoking if you care about cancer risk.

So unless you’re eating comical amounts of sugar every day on top of a calorie surplus…
it’s not the sugar doing the damage it’s the overall calories and body fat.

Keep your calories in check → your weight stays in check → your cancer risk stays lower.

Smart swaps help.
Panic doesn’t.

24/11/2025

Our Christmas Class Schedule 🎄

We’re lucky to have so many people training with us, and the goal has always been the same: give you as many chances to train as possible even over Christmas.

This year we’re only closing on Christmas Day.
Every other day, there are classes running in Rathcoole and Johnstown.

Why?

• Some of you love training through Christmas, and we want to make sure you actually can.

Some gyms shut down for a week, we don’t. If you want to train, we’ll be here.

• And if you want to take the full break and say “sound, see you in January”… also absolutely fine.

Zero pressure. Do whatever suits you.

• We get that Christmas isn’t the perfect, everyone-smiling Coca-Cola ad for everyone.

Some people love it.

Some people find it stressful, lonely, or just a tough reminder of things they’d rather not think about.

For a lot of people, training helps their head more than anything else this time of year.

Having the gym open gives you structure and somewhere to go and that genuinely matters.

That’s why the doors are staying open as much as possible.

A few notes:
• You must be booked in for class unless you’re a Gold Card member.

• Personal Training is also running right through Christmas that depends on you and your coach, so message them directly to organise your sessions.

• And if you’re already thinking about training in January 2026, you should realistically be booking it now… January is always chaos.

Whether Christmas is your favourite time of year or something you’re just trying to get through, do whatever works for you.

We’ll be here.

20/11/2025

I’m not claiming to be an expert in happiness or mental health I’m not a therapist, and I’m definitely not pretending I have everything figured out. This is just something I’ve seen with hundreds of clients, and something I feel myself. Someone said to me today, “Even if training never changed my body, I’d still do it because of how it makes me feel,” and that’s exactly it.

For me, training is what keeps my head straight. I’m simply better when I train. If I skip it, I know it straight away I’m not in the same form, I’m not as sharp, I’m not myself. The physical benefits are great, but the mental side of it is the thing that actually keeps me showing up. If you train, you’ll know exactly what I mean.

18/11/2025

Transformations like this always get people talking.

When I posted this earlier in the year, a mad amount of people DM’d me asking if it was real, edited, or what the story was.

And honestly? I get why people ask.
Most of what you see online these days is fake, staged, or taken under perfect conditions to make someone look 10× better than they actually are.

But this transformation didn’t happen because of angles or tricks.

It happened because for 13 weeks, he finally did the real basics properly:
• A real calorie deficit (not what an app claims what the body shows)
• Training hard, ensuring mechanical tension on every set
(not comfortable, but that’s what drives change)
• Actual consistency not the classic “good Mon–Thu, chaos Fri–Sun”

Now here’s the bigger point:

The industry has failed people.

Every coach shouts “calorie deficit” like it’s groundbreaking.

But telling someone what to do is pointless if you can’t show them:
• How to set up the deficit properly
• How to stick to it without hating life
• How to build meals around it
• How to handle weekends without blowing it
• And how to get back on track when you slip (because everyone slips)

That’s the exact gap the CNF Fat Loss System fills.

It’s not another “eat less” lecture.
It’s the practical version:
• How to calculate your calories
• The mistakes that wipe out the deficit
• What meals should actually look like
• How to stay consistent long enough for your body to change

This is the same system I’ve used with thousands of clients, which is why transformations like this aren’t unusual inside CNF.

The CNF Training Formula and CNF Fat Loss System drop in January.

If you want results like this, you don’t need more motivation you need a plan you can actually follow.

Address

Unit 4, St. John's Grove, Co. Kildare. W91 Y074
Johnstown

Opening Hours

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

Telephone

0876495582

Website

https://linktr.ee/crookesnutritionandfitness?fbclid=PAAaZzctf0ozqtaJbvgX3yh3jgEqlf0zvS0lAtTxVorO5p5WEc_8UnKkzFARg_aem_Af

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