Ensõ Fit Project, Dublin (2026)

21/02/2018

| Niamh Sweatfest #11 |

Here is a quick full body workout to get you back moving 👌 All you need is a kettlebell.

Give it a go at the end of your session or as a full body sweat at home 💪😰😉 *Make sure you've done a good dynamic warm up & stretch beforehand. And a static stretch afterwards*

Let us know how you get on, give us a tag😁

RX Option:

21 15 9 5 3 Reps of the following:

Goblet Squats
Goblet Lunge
Hand To Elbow

Scaled:
Either change to unweighted or change reps to 15 9 5 3

Make sure you tag us if you try it and we'll mention you on our community posts 😗

19/02/2018

Lack of sleep causes all kinds of health problems, essentially your body needs sleep to repair itself. If you aren't getting your 40 winks you could find yourself with mood swings, regular colds & flus and even have you struggling to shift those extra lbs.

For A Better Sleep Try To:

Exercise regularly; even if that means a 20 minute walk.
Limit your caffeine intake, especially after 2pm.
Keep bed times consistent, even on the weekends unfortunately.
Make your room as dark as possible and a relaxing environment to be in.
Avoid electronics in your bedroom & at least an hour before bed.
Try a little meditation (I find body scans the best).
Read a book instead of scrolling through social media or watching t.v.
Write down thoughts or things you need to get done. Getting them out on paper really helps clear your mind.
Take a nice relaxing bath.
Make sure your room isn't too hot or too cold. Although cooler is best.

Extra Ensõ Tip.... If you aren’t sleeping enough, try getting to bed an extra 5 mins every night this week, and an extra 5 next week. It all adds up!
Hope this helps!

19/02/2018

| Ensõ Spotlight |
Where does my motivation to train come from?
My 2 kids & myself. Firstly Niamh who's 12 now. I want her to see me as a strong woman not just in mind but in body too, being able to take on any task and achieve it.

Then there's my son Reilly who is 5, has cerebral palsy and although mobile is still quite dependent on me day to day, and weighing 20kg I need to be super confident and stable helping him around on the likes of the car or stairs .
Myself because I used to have awful body image and starved myself to be smaller all the time. Although undiagnosed I was definitely anorexic. Powerlifting challenged me, frustrated me because I wasn't getting stronger. I had to let go of the control and start nourishing my body . now that I see my numbers to up , that's motivation to stay strong and look after myself.

Who's my biggest motivation ?
Well I really admire anyone who sticks with it, whatever their genre of training is, its tough to build the habit and find the time and motivation to keep at it.

What quote do you live by?
If you don't take off your coat you won't feel the benefit when you go outside 😂
Really though it would have to be live and learn. In all aspects of life, lessons are everywhere and when we learn from them we grow better every day.

Best advice for self care?
This is a tough one as I used to just bury feelings and just keep going as things happened in my life. Then one day it all crumbled and I found myself needing lots of counselling and help from my GP.
From this, I would say that when things are tough, talk to someone, it doesn't have to be a friend or family member it can be a stranger in the form of counselling or your GP. There is no shame in needing and asking for help, it helps us become better versions of ourselves and grow stronger mentally.

3 books I've read recently.
Coach John Kavanagh- Live and learn. He had so many options to just give up and throw in the towel and he kept going through it all. Great read.
Gabby Bernstein-Spirit ju**ie. Its a bit more left field But if you have a spiritual side her way of writing is funny, straight up and feeds your soul.
Brené Brown - Thank and grow rich. I actually listened to this one on audible and found myself thanking the ground, the trees etc every day while walking the dog. By the end of the walk I felt like I was invigorated.

25/01/2018

| Nutrition Hacks 101 |
How’s your new year goals coming along, did you make any major changes to your diet?
Here’s 5 of our top tips to help you continue on your path to overall wellness!
1. Reduce your sugar intake: Cutting back on sugar is a gradual process, it might seem difficult at 1st but definitely gets easier over time. Be mindful of how much you add into your diet (especially the “healthy” sugars), check labels for sugar content and eat less processed foods.
2. Add more veggies: Vegetables are incredibly healthy; many people don't get enough servings each day. Why not make a goal to add more vegetables into each meal even at breakfast time e.g. add spinach, spring onion, mushrooms and tomatoes to an omelette
3. Mindful eating: Take more time to taste and appreciate everything you eat. Mindful eating may assist with portion control, weight management, and possibly even digestion, which are all important factors for long term health.
4. Meal prep: Weekly prep can help you eat better, save money, and time during the week. Remember don’t be restrictive with your food, make sure you get a variety of foods into your diet so that your body gets all the nutrients it needs.
5. Eat out less often: When you're not cooking, you have less control over what you're eating so get creative in the kitchen and start to be more mindful of the what’s going into your meals.

11/01/2018

| EnsõFitProject Spotlight ~ |

Up next sharing their words of wisdom is the awesome dudes at Mental Physical Wellness!
Wellness team names: Mike O'Driscoll, Andy Brennan, Sab Medlar, John Buckley

1) Where does your motivation to work come from?
It comes from being involved in competitive sport from a young age. I realised that to get better at my sport (hurling), I had to put in the hard work myself and to never be too satisfied as there's always improvements to be made. This was a big driving force for me to get faster, stronger, and tougher - mentally and physically. Having friends to train with in the gym and on the hurling field is also a huge motivation for me.
- Mike

2) Favourite workout songs - Daft Punk - one more time , Sweet child o mine - Guns n Roses, power by Kanye West, till I collapse by Eminem
- From all the guys

3) Fitness inspirations to date - , , , -From all the guys

4) Quotes to live by - "The body follows the mind"/ "Comparison is the thief of joy" / "More gold has been mined from the thoughts of people than from the ground "/ "Every saint has a past, every sinner has a future"
-From all the guys

5) How to keep a strong mindset? Take time out to focus on and appreciate the positives in life. If you're going through a tough time, reflect on past moments where you've shown strength, character and grit. Meditation on specific aspects of life - prioritisation and happiness - Sab

6) Best advice for self care? - Rest! Your sleep is so important and mind or body won't function at 100% if you don't have enough of it, make sure to rest.
Write down your thoughts - "on to the page, out of the head"
- Andy, John, Sab

02/01/2018

Happy New Year Guys! Hope you all enjoyed the break and are buzzing to get stuck back in again 💪

| Ursula's Sweatfest #9 |

This is one of my faves! Nice shweaty wan 👌

Give it a go at the end of your session or as a full body sweat 💪😰😉

*Make sure you've done a good dynamic warm up & stretch beforehand. And a static stretch afterwards*

Let us know how you get on, give us a tag😁

RX Option: 40s on | 20s off
(Time: • 24mins)

What you'll need:
• Ski-Erg • Battle Rope • Slam Ball

40s Ski 20s rest
40s Ropes 20s rest
40s Slams 20s rest
x 8 rounds

Scaled:
Change time to 30s on 30s off or 20s on 40s off 👌

Make sure you tag us if you try it and we'll mention you on our community posts 😗

https://www.instagram.com/p/Bdc4JqpnJi9/

30/12/2017

It's that time of year again where we decide to make New Years resolutions because we want to make some positive changes in our lives. For most of us our resolutions last until the end of January then they are discarded as another failed attempt.

This year don't make new year resolutions just for the sake of it. Too many of us set them based on expectations of others. January the 1st signifies a new beginning however each day allows for a new beginning. If your goal is to move more each day, get more veggies in your diet or stressing less and you don't achieve this in the first week, reset and start another day.

Heres our some changes we are going to make in 2018:

Niamh
1. Cooking and being more creative in the kitchen
2. Being being grateful of the people around me
3. Taking more risks and trying out new things more often

Ursula
1 Learn to say no to things I really don't want to do.
2 Completing at least 2 courses this year that will help with setting up a new business.
3 Move & Be Mindful every day, even if it's in the smallest of ways.
4. Get driving.

Mimi
1. Try something new a least once a month, a new class/course etc
2. Go easy on myself, and make sure I practice self care regularly.
3. Get driving girl!!

30/12/2017

| EnsõFitProject Spotlight ~ |

Up next is 51yr old competitive powerlifter Karen Linehan Barry. She “came late to the party at 48” proving it's never too late.

Motivation to work out - Loss of my father at 60 from cancer - I took stock and realised I was very unhealthy. Stopped smoking, tried walking, running, boot camp, spinning, trx you name it I tried it. Then I picked up a barbell and fell in love. I will be powerlifting until I die. Will probably be buried with a barbell 😉

Biggest fitness inspo to date - no surprises here, powerlifters. Kimberly Walford and Isabella Von Weissenberg . Their work ethic is so admirable. Lucky enough to have met both and they lived up to my expectations. Closer to home Bronagh Mcpeak a phenomenal fearless lifter who will take the world by storm mark my words.

What quote do I live by - It is within herself she will find her strength. I have this as a tattoo up my spine. Others can help you on your journey but we all have a strength within us and it is ourselves who are the masters of our destiny. Find that strength.

How do I keep a strong mindset - By taking stock every now and again. Seeing how far I have come in my lifting journey. Appreciating the people I have around me that have my back and lift me up if I falter. We have only one life we will have ups and downs but when we surround ourselves with good people who have our best interests at heart we are unstoppable.

Best advice for self care - Raising 3 sons- 2 things I was always insistant on: 1. Their friends. Surround yourself with good people with the same values. 2. Talk. If something is bothering or worrying you, let it out. Pick anyone, parent, friend, teacher. I’m a firm believer in "a problem told is a problem halved". I wish I could have told my younger self that "your body is a wonderful thing cherish what it can do not what it looks like.
The main reason I fell in love with powerlifting was the fact its such an inclusive sport. Age, race, size, shape, weight it doesn't matter. Its all about what your body can do not how you look!

14/12/2017

#2 Ensõ Mindfulness Challenge.

It's quick. It's simple. Just 5 minutes. Zero distractions. Meaning: No iPad. No mobile. No TV. No kindle. No distraction. Just a few minutes to be here, to be present. Make a coffee, or grab a large glass of water, sit and enjoy it. How often do you give yourself five whole minutes to just be.

Double tap when you have completed the task and get involved by posting your pics with the hashtag & tag your friends to get involved. We will feature your posts throughout the challenge.

Good luck!

06/12/2017

| The Ensõ Spotlight ~ Paul Kelly |

Up next in our series is Paul Kelly, a PT in Flyefit George's Street & Coach at Revolution Fitness.

Where does your motivation to work out come from?
Think my biggest motivation is just being in the Fitness Industry, becoming a better personal trainer and also practicing what you preach is a huge part of the game,helping clients achieve their goals is hugely motivating.

Favorite workout song?
I wouldn’t say I’ve a favourite but if I had to pick one it would have to be Eminem lose yourself. But I have a major playlist that gets me going.

Who has been your fitness biggest inspiration to date?
There’s a lot of people that come out of the blue with some crazy story’s but I love looking at CT fletcher his just fu***ng do it attitude should be the way everyone should be when training

What quote do you live by?
I’ve a tattoo on my right arm with a Japanese proverb ‘fall down seven times stand up eight’ and it’s something i look back to.

How do you keep a strong mindset?
I think mindset can be a tricky one. As I said in the other question constantly learning helps majorly but when it comes to training we all have our off days but consistency is key.

What’s your best advice for self care?

Best thing I would say do what makes you happy enjoy what you do and don’t let anyone tell you any differently. I’ve been in multiple sports and clubs and martial arts and training was always my go to thing that kept me happy, so even if its the smallest thing in the world just go do it and not worry about anyone else’s opinions or thoughts about you.

Ensõ Fit Project

21/02/2018

19/02/2018

19/02/2018

25/01/2018

11/01/2018

02/01/2018

30/12/2017

30/12/2017

14/12/2017

06/12/2017

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