Cardio Flourish

Cardio Flourish We help health and fitness coaches obtain and train clients through our user based platform
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Join Us for the Next 5K Event!Date: Sunday, June 29thTime: 11:00 AMLocation: RathkealeOur last event was a blast, and we...
09/07/2024

Join Us for the Next 5K Event!
Date: Sunday, June 29th
Time: 11:00 AM
Location: Rathkeale
Our last event was a blast, and we plan to keep the momentum going! Don't miss out on the fun and the chance to challenge yourself.
See you there!

24/06/2024
24/06/2024

Our 5K walk or run is nearing close! This event is in support of Limerick Mental Health Association, with the goal of promoting positive mental health through physical activity.
We’re hosing some awesome fitness professionals on the day, who are can advise you on your own personal health goals. This offers you a chance to choose a fitness discipline that interests you and learn more about how you can achieve your goals πŸ’ͺ
A big shout out to our sponsors and fitness clubs who are contributing to this upcoming event.






13/10/2023

In the battle of wills, the iron always wins. βš”οΈπŸ‹οΈβ€β™€οΈ

12/10/2023

No shortcuts, just pure dedication. πŸ’―πŸ’ͺ

11/10/2023

Earning my stripes, one pump at a time. πŸ…πŸ’₯

10/10/2023

Stronger with every set, wiser with every rep. πŸ“šπŸ’ͺ

09/10/2023

Consistency is the key that unlocks the door to gains. πŸ”‘πŸ’ͺ

08/10/2023

Lift heavy, dream big. πŸ‹οΈβ€β™‚οΈπŸŒŸ

07/10/2023

Your body can withstand almost anything. It's your mind you need to convince. 🧠πŸ’ͺ

06/10/2023

Feed the muscle, starve the doubts. πŸ₯©πŸ’₯

05/10/2023

Sculpting strength, one rep at a time. πŸ”¨
" MuscleSculpting

04/10/2023

Elevate, educate, and dominate in the gym! πŸ’ͺ " MuscleSculpting FitnessJourney

Busting Weight Loss Myths: Separating Fact from Fiction! πŸ’ͺ✨Let's set the record straight and debunk those weight loss my...
08/08/2023

Busting Weight Loss Myths: Separating Fact from Fiction! πŸ’ͺ✨

Let's set the record straight and debunk those weight loss myths once and for all! πŸš«πŸ™…β€β™€οΈ
Myth: Crash diets guarantee quick weight loss results. Truth: While crash diets may lead to initial weight loss, they are neither sustainable nor healthy in the long run. 🚫⏰

Crash diets can actually do more harm than good. They often result in nutrient deficiencies, as they restrict essential food groups. Moreover, they can slow down your metabolism, making it harder to maintain weight loss and achieve sustainable results. On top of that, crash diets may cause the loss of precious lean muscle mass, which is crucial for a healthy body composition. πŸ“‰πŸ’”

Let's prioritize our well-being by embracing a balanced and nourishing approach to weight loss. Remember, it's about making sustainable lifestyle changes, nourishing our bodies with nutrient-rich foods, and engaging in regular exercise. Slow and steady wins the race when it comes to long-term health and achieving lasting results! 🌱πŸ’ͺ

"Endurance in the face of adversity: how a determined mind can overcome any obstacle and achieve greatness. πŸ†""Mindset o...
13/06/2023

"Endurance in the face of adversity: how a determined mind can overcome any obstacle and achieve greatness. πŸ†"

"Mindset of steel, heart of gold: the incredible strength to persevere and thrive against all odds. πŸ’«πŸ’›"

"Embracing the marathon mindset: pushing boundaries, defying limits, and achieving greatness one step at a time. πŸƒβ€β™‚οΈπŸŽ―"

"Rise above the storm: the power of unwavering determination and a focused mind to weather life's toughest challenges. β›ˆοΈπŸŒͺ️"

"Resilience in action: using the power of the mind to endure, adapt, and emerge stronger from life's trials. πŸ’‘πŸ’ͺ"

"Mind over matter, triumph over obstacles: the unwavering belief and mental strength that lead to extraordinary achievements. 🧠✨"

"The path to success is paved with perseverance: the unyielding spirit and mental fortitude that propel us towards our dreams. πŸ›£οΈπŸŒŸ"

"When you think you can't, think again: the remarkable ability of the mind to push boundaries and achieve what once seemed impossible. πŸŒ πŸ’­"

"Through the darkest nights and the toughest battles, the power of a resilient mind shines the brightest. 🌟πŸ’ͺ"

"From struggle to triumph: the extraordinary stories of those who never gave up and used their minds to achieve greatness. πŸ’«πŸ†"

"Perseverance as the catalyst for change: how harnessing the mind's strength can transform challenges into stepping stones to success. πŸš€

"Endurance is the bridge between dreams and reality: the unwavering commitment and mental resilience that bridges the gap. πŸŒ‰πŸŒ "

"Mindset on fire, unstoppable desire: the incredible force that enables us to persevere and achieve what others deemed impossible. πŸ”₯πŸ’‘"

"Embrace the power of resilience: the unwavering mindset that fuels determination and propels us towards our aspirations. πŸ’«πŸ’ͺ"

"Challenges are the stepping stones to greatness: the remarkable ability to use the mind as a tool to overcome obstacles and thrive. πŸŒŸπŸ”‘"

"When your mind aligns with your dreams, nothing can stand in your way. Persevere, achieve, endure. πŸ’­πŸ’ͺ

✨" .
. πŸ‘Š. . . . . .

πŸ’ͺ Maximising Muscle Growth: The Dynamic Duo of Rest and Exercise! πŸ’€πŸ‹οΈβ€β™€οΈπŸ”Ή Ignite the πŸ”₯ within, fuel your passion, and co...
06/06/2023

πŸ’ͺ Maximising Muscle Growth: The Dynamic Duo of Rest and Exercise! πŸ’€πŸ‹οΈβ€β™€οΈ

πŸ”Ή Ignite the πŸ”₯ within, fuel your passion, and conquer every workout! πŸ‹οΈβ€β™€οΈ But did you know that muscle growth isn't just about the sweat and tears we shed during our training sessions? It's a fascinating journey where rest and exercise form an unbeatable dynamic duo! Let's delve deeper into this muscle-building phenomenon. πŸ’ͺ

πŸ”Ή Picture this: you step into the gym, ready to crush your workout. As you lift those weights, perform those lunges, and push your limits, you're providing a powerful stimulus to your muscles. These exercises challenge your muscle fibers, causing tiny micro-tears within them. πŸ’₯ This process is known as "exercise-induced muscle damage" and is the first crucial step in the muscle-building process.

πŸ”Ή Now, here's where the magic happens: during the period of rest and recovery following your intense workout, your body goes into overdrive to repair and rebuild those micro-tears. It's during this downtime that your muscles adapt and grow stronger. πŸ’ͺ

πŸ”Ή Rest is not just a break from the gymβ€”it's an essential component of your fitness journey. When you sleep, your body releases growth hormone, a key player in muscle growth. πŸ’€ This hormone works tirelessly to repair damaged muscle fibers, leading to hypertrophy (muscle growth) over time. So, make sure to catch those Zzz's and let your body do its miraculous work.

πŸ”Ή Nutrition also plays a critical role in muscle growth. Properly fueling your body with a balanced diet rich in protein, healthy fats, and carbohydrates provides the building blocks needed for muscle repair and growth. It's like giving your body the necessary materials to construct a sturdy fortress of strength! πŸŽπŸ—

πŸ”Ή Remember, it's not just about the hours spent in the gym; it's about striking the perfect balance between challenging your muscles through exercise and allowing them adequate time to recover and rebuild. Consistency and patience are key! Rome wasn't built in a day, and neither are sculpted muscles. πŸ›οΈπŸ’ͺ

πŸ”Ή .
.

Shaking up my fitness routine like a pro! Embracing the art of exercise fusion to keep things exciting and my body guess...
29/05/2023

Shaking up my fitness routine like a pro! Embracing the art of exercise fusion to keep things exciting and my body guessing. πŸ’ͺπŸ‹οΈβ€β™€οΈ From yoga to kickboxing, weightlifting to dance cardio, I'm all about that exercise remix. Let's keep things fresh and conquer new fitness heights together! 🌟


πŸ’ͺ.
. .

strong back, strong life. Embrace the grind, conquer the weights, and unleash the power within. πŸ”₯                       ...
16/05/2023

strong back, strong life. Embrace the grind, conquer the weights, and unleash the power within. πŸ”₯

Introducing Ro! Our home workout specialist.Ro has extensive experience working in the fitness industry and has coached ...
07/02/2023

Introducing Ro! Our home workout specialist.

Ro has extensive experience working in the fitness industry and has coached thousands of clients online. Her enthusiasm for supporting others with their fitness goals reaches far and wide and her testimonials speak for themselves.

Ro will feature on our upcoming platform as our home workout specialist. So, if you struggle to get to the gym early or make that evening class, don’t fret! Ro’s got you covered. Ro will support you and help you to tap into your β€œWHY” and help you to understand what it takes to succeed in fitness and make it last!

GYM OWNERS, HAVE YOU NOT BEEN GETTING MANY CLIENTS LATELY?How about a machine to attract clients to your gym?Attract cli...
15/01/2023

GYM OWNERS, HAVE YOU NOT BEEN GETTING MANY CLIENTS LATELY?

How about a machine to attract clients to your gym?

Attract clients 24 hours a day, effortlessly and totally free!

CLICK THE LINK TO DISCOVER HOW!
https://eb4.biz/8ad59c2f

Compound exercises burn MORE bodyfat!!Compound exercises are those that work many muscle groups in one movement, the cla...
24/10/2022

Compound exercises burn MORE bodyfat!!

Compound exercises are those that work many muscle groups in one movement, the classic examples are Squat, Bench and Deadlifts vs isolation exercises that target one specific muscle per movement.

But how does this help burn more calories?

In fact more total calories over a 24 hour period compared to cardio alone!

Well, this due to the fact that Muscle is the type of tissue in your body that burns the most calories. This is because muscle requires a greater amount of calories for maintenance, even when at rest.

The more muscle you develop, the more calories you will burn, and the more your body will have to start using your fat for fuel.

During compound exercises such as the one’s mentioned above, more muscles are engaged and more micro tears occur within the muscles, requiring more energy from calories we take in from food to repair those tears. This requires a lot more energy since we had more muscles worked during the movement meaning more calories will go to the repairing and adding new tissue to deal with the stress strength training places on our bodies and cope this new demand so we can come back stronger the next time.

This is a simple bodily adaptation that occurs when we do any form of exercise.

This stress from strength training causes a boost in the metabolism for 24-48 hours until the muscles have recovered.

With cardio, our faster calorie burn rate is only elevated while we are engaged in that activity and we cease to continue to burn as many once we stop and our heart rate return to normal levels.

Over a period of time as your body adds new muscle to your frame, this new muscle burns an extra 6 calories per hour per pound of muscle gained.

So if you want the most out of training, it may be beneficial for you to add these exercises into your routine.

We all know cardio is great for burning bodyfat and should have a place in your routine, but if you’re looking for optimal results make sure to combine strength training alongside your cardio routine.

11/10/2022

Level up! πŸ’ͺ Grab your FREE ebook

Want to claim your FREE E-book? Looking to get started in fitness or increase your results in the gym? Follow our page a...
03/10/2022

Want to claim your FREE E-book?
Looking to get started in fitness or increase your results in the gym?

Follow our page and MESSAGE us with your email address and we'll send you 2 E-books absolutely Free to your inbox.

12 Ways to Promote Long-Term Fat Loss1. Start strength training2. Follow a high protein diet3. Get more sleep4. Eat more...
03/10/2022

12 Ways to Promote Long-Term Fat Loss

1. Start strength training
2. Follow a high protein diet
3. Get more sleep
4. Eat more healthy fats
5. Drink unsweetened beverages
6. Fill up on fiber
7. Choose whole grains instead of refined carbs
8. Increase your cardio
9. Drink coffee
10. Try high intensity interval training (HIIT)
11. Add probiotics to your diet
12. Try intermittent fasting

23/09/2022

3 Foods that HELP with FAT loss

How YOU can succeed in Building MASS and stay consistentBuilding muscle mass is a tedious process, here’s how it can be ...
25/07/2022

How YOU can succeed in Building MASS and stay consistent

Building muscle mass is a tedious process, here’s how it can be made simpler!

1. Determine your goals! Are you looking to build mass for strength, aesthetics or athletic performance? This important as the effort required will be different for each, it all requires effort but the training principles will differ! Rep range, tempo, frequency of training.

2. Once established Write down what you have to do to achieve the desired outcome and apply the methods that will get you there, Training program, calories and macros, training frequency, rest days, sleep.

3. Do exercise that will give you the best results, compound lifts should be a staple in the majority of programs but isolation exercise should also be considered for lagging areas, example, perhaps you need to train a particular muscle twice a week in order to bring it up!. if you’re a sprinter, leg power should be an area of focus which needs to be implemented in your training program.

4. Is your diet in point? Muscles are made in the kitchen, no food has to be off limits but similar to the previous point, you need to prioritise certain foods in order to maximise muscle growth.

5. Be smart with your rest days, what days are you most likely to be disciplined and make it to the gym? Maybe you have an event and are less likely to make it to the gym that day? Pick days of the week where you most likely to train, and if you can’t find them, MAKE THEM! How many days should you train before taking a rest day? Well, it takes roughly 48 hours for a muscle to completely recover (less in general for smaller muscle groups). Allow sufficient time periods to recover, an example of this would be two days on one day off. Also, listen to your body, it knows best.

6. Consistency, be ok with the concept of delayed gratification, as mentioned above, building mass is a tedious process and takes time. If you could see a future snapshot of yourself 1 year after training consistently, and told you’ll get those results if you put in X amount of effort, you would likely put in the effort to achieve it. Be ok with not achieving results immediately, think of this as a lifestyle, not a quick means to an end.

Are you new to the gym?If so, compound lifts will give you the most bang for your buck!Not only are they the best exerci...
11/07/2022

Are you new to the gym?

If so, compound lifts will give you the most bang for your buck!

Not only are they the best exercise for building strength, but they also stimulate the most hypertrophy.

Compound lifts stimulate many muscle fibers at once giving you more growth over time.

Don’t get me wrong, isolation exercise are great! Especially for bringing up lagging body parts.

But compounds will give you the best results as a newbie!

Make sure to include them in your routine!

Your body will thank you for it.

A supplement that stands the test of time and actually works!
05/07/2022

A supplement that stands the test of time and actually works!

PRIORITISE the things give you the MOST value in life.Most don't give enough attention to the things that give us a qual...
03/07/2022

PRIORITISE the things give you the MOST value in life.

Most don't give enough attention to the things that give us a quality return on investment.

And for the most part, this is not your fault!

We live in a fast paced world where time is limited and results are expected on demand.

We are forced to give time to the things that keep the machine turning, giving our time away to others, and taking our energy in the process of delivering a satisfactory outcome to please other's.

Your health should never be jeopardised! If you can't help yourself, you cannot help others.

Prioritise your personal health above anything else and you will Flourish and other's around you will too.

Live well, be well, and nature will reward you with an optimal level of functioning that you were intended to have.

3 Tips to make GAINZ πŸ’ͺπŸ’ͺπŸ’ͺ
03/07/2022

3 Tips to make GAINZ πŸ’ͺπŸ’ͺπŸ’ͺ

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