11 Weekly Classes at Beara Fitness for Women, Men and a Lower Impact Class. .
Something for everyone! .
🔺7 x Womens & teens (14+) Beginner & Intermediate Classes:
➡️ 9:30-10:30am Monday, Wednesday & Friday ➡️ 7-8pm Monday, Tuesday Wednesday & Thursday. 🔹€10 drop in or 10 Classes €80 .
🔺2 x Men’s teens (14+) Circuit Training ➡️ 8:15-9:15pm Tuesday & Thursday
🔹€10 drop in or 5 Classes €40
🔺2 x Lower Impact, Beginners, NO floor work only standing
➡️ 10:45-11:30am Monday & Friday. 🔹€10 drop in or 5 Classes €40
🔺No experience needed only motivation. You work at your own level and pace. .
🔺Please bring water, small towel and CHANGE into good runners on arrival. .
🔺 Teens €8 drop in or 10 classes €60.
🔺 If purchasing a block of 5/10 classes these classes only get used up when you show up and need to be used by June 2019. .
🔺BOOKING is essential and an be done through the Beara Fitness Website. Link in my bio. .
Tag your workout buddy or tag someone who needs a nudge in this direction 😊
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Some of my arm workout today! Sorry the video is shortened a ton but here is what I did: -
💪🏻 Kettlebell Swings - 15 -
💪🏻 Bicep Curls - 15 -
💪🏻 Shoulder Raises - 15 each arm - -
💪🏻Plate Overheads - 15 -
💪🏻 Tricep Dips - 15 -
💪🏻 Repeat circuit 3X!
⚖️ Balance & Core ⚖️
Try these moves (some gratuitously stolen from @graymatterstrong 😘 ), taking them slowly to challenge your balance & core. I did the circuits twice over, 50 seconds on/10 seconds off.
Circuit 1 📍burpee box jump squat 📍box lunge squat ball throw 📍bosu squat deadlift 📍Bosu squat hold oblique twist
📍bosu single leg hold press each side
📍single Kb curtsy each side
📍bosu squat ball throw
📍band ice skaters
📍close stance single leg dead’s each side
📍band side shuffle
📍diamond sit ups
📍plyo toe taps
📍see saw lunge each side
📍side step up side kick each side #balance#core#strong#fitover45#circuits
Killer Sunday Full Body Circuit🔥
25 minute AMRAP (as many rounds as possible) expect to burn a lot of calories, improve your aerobic fitness and muscular endurance all at the same time!
8-DB snatches (8 per arm)
30-Russian twist with plate
15-Kettle bell swings
10-Jackknife with plate
30-Side to side box jumps
15-Shoulder tap plank
I'm super happy for two new clients who just started personal training with me two weeks ago with the goal of fat loss, and have already lost 3kg between them, without a fad diet in sight, 3 balanced meals a day, making simple sustainable changes, consistent training, and increasing general activity levels. They are really pleased and more motivated than ever to keep working towards their long term goals. A good end to a good week. 😊
Session 1 - The weighted sled (20kg) showed him its strength, and the sled took control of him and his workout
However, come Session 3... Session 3 - He regained the the control and the power and he claimed Victory over the weighted sled! (20kg) He truly showed that sled who’s boss!
Only 3 sessions in but this amazing young warrior is powering through each and every workout.
Every session he is giving it his all.
Today he pulled on every ounce of inner strength both physical and mental, to power through his session.
After his main workout, he aced this 45second wall sit with weighted (4kg) raise and hold!
All after taking on a weighted sled workout, mini circuits and abs blaster session.
The look of determination to hold strong, keep those arms raised, that sit low and stable can been seen in the determination that resonates from his steely and focused glare.
Session 1 - He made a decision to make that change within himself
Session 2 - He dug deep and held strong
Session 3 - He became a WARRIOR!
Looking forward to seeing the progress he makes with session 4 and onwards!
Here’s to the future...welcome Warrior!
Last year I came down to 5,23% bodyfat. I managed to do this without weighing any food or counting calories 🏁
The day has come to begin a weightloss journey again. My current weight is now 89kg. To my clients who want to lose weight I share three methods on how to do that 📈
The best and most accurate method is without a doubt weighing food and counting calories 📊
As of today I'm doing just that. Now I begin my journey again and this year I'm getting harder then ever =) Let's do this! 💪💯
The classic snake game. Based on original code written by @jvisch for Arduino. @adafruit libraries makes this super easy! If you grew up with Bollywood, you’ll know the background song. .
Controller: Adafruit Trinket M0
LED driver: HT16K33
LED: 3mmx64 bicolored
Battery: LiPo 3.7V
Structure: 0.5 and 0.8mm brass rods from ksmetals.com
254 150733:37 PM Jan 3, 2019
Here is the flashlight in action. I wrote a simple code in Arduino for the onboard @adafruit Trinket M0. The LEDs are driven by three MOSFETs and powered by a small LiPo.
The LEDs together consume around 5W peak.
I primarily use @adskeagle at work for designing PCBs. This tool has come a long way since I started using it about 15 years ago.
All of Particle’s hardware (which is open source) is designed on it. If you are eager to learn, they also have a student version available.
I see that KiCAD is becoming a popular tool amongst the open source community. I’ll have to give it a try soon. What has been your experience?