Gary Prout Fitness and Personal Trainer

08/08/2024

Edwins passing came as a huge shock to our Club, but also to the wider Football community in Cork.

Edwin was a fantastic player and leader, not just for Carrigaline United, but also , and a few others along the way.
He was a powerful, determined, talented, committed player and leader.

He was our Number 4 and a driving force for every teammate he ever played with.

Something we will never forget.

We have decided to organize a fundraising event to take place on 28th September in Ballea Park Casement Celtic Musgrave MarketPlace & Cork Celtic supporters club will join us on the day for this great cause

https://l.facebook.com/l.php?u=https%3A%2F%2Fsecurealumni.ucc.ie%2Fs%2F1901%2Fbp19%2FinteriorSecure.aspx%3Fsid%3D1901%26gid%3D2%26pgid%3D1514%26cid%3D3349%26bledit%3D1%26dids%3D85%26fbclid%3DIwZXh0bgNhZW0CMTAAAR1Oe7lOdJrI5TvS8fCYIuMBBiFJ6Cg_7zNCfD0LCA0z59yBWCql-Ayg8bI_aem_erY_YIYuLLjdFyAOQsPOrQ&h=AT39hjLKq4ZkfzPY-8Ls-z-pfmpNhjXiFOLzw9c121-73dfpZnsvxCBLfLCxGfXhG9UdBOioxj5NR-_e1BmyXGGAUyzRmrsa8dlpQDusRx6KvBlQMaJCCKry0-DG7mKXAwDCgJ6wFiZlUOjO3Q&__tn__=-UK-R&c[0]=AT3dVjFTbe0sOPZmDuEgG6fv1vmRDnE7iNh4iekVLcdbmJAsyisrx_e1FhaWgLKmvbQsgCn6xbDS-jrqYCALalYIPBnlrSrLibkkyUaDH7pOLvhPXG-2cTUz29W3qjeAkymiaxsnlWHXxCbjtLs-Z1PIn3yYFjxLbvLX5EIlCLnveTNUZ5q9jbaFxZP-ngqh2VxvDG8uKvmeGeT7vWO6VqmBKYJaNtIAnu_OKA

17/06/2020

EMOM - "every minute on the minute" .

Looking for a short but challenging workout?!? Give this a try. With or without equipment.
Pick 4 exercises. Squat , Press Up, Squat Jump and Sit up.

Firstly find out how many reps you can do in 1 minute.
I'll use the squat video as the example, I did 40 reps in a minute, so I'll aim for 32 reps every minute, on the minute. 5 rounds (mins). This is roughly giving me 12 sec rest every minute.(shown in video). So for example if you get 20 reps in a minute you should be aim for 16, if this takes you 55 sec, you'll only have a 5 sec rest and you squat again .

NOTE... if you challenge yourself enough, your reps total in your 4th and 5th min should be less than your first min 😊💪.

Rest 2/3 mins and move onto the next exercise. Total workout time -20mins and 6mins/9mins rest .

22/04/2020

Hey, I'm doing a zoom class with MC2 Accountants tomorrow, Thursday at 1pm.
If anyone wants to join in, message me for the code and password.

17/04/2020

3 Exercises.
Squat
Squat thrusters
Push Ups

Start with 10 of each, 9 of each, 8 of each and work your way down to 1.

The aim is to keep going with minimum rest. If you feel 10 is to much to start at , start at 7 and over the days/ weeks, work your way up to starting from 10.

13/04/2020

No equipment??.. Your workout can stil be achieved. Just yourself, indoors or out.

Mountain Climbers
Plank
Leg Raises
Sit Up
Frog sit up (aim is to keep legs pinned to the floor) .

Aim for 45sec-60sec of each exercise, 1 after the other.

4 rounds, 1 minute rest between rounds.

Enjoy

01/04/2020

CORE WORKOUT

Here's a bodyweight workout for you to try , it works your core and also gets your heart rate up.
No equipment needed and can be done at home or in the garden.

High plank,
Low plank,
2 side planks,
High plank with leg raises,
High to low plank ,
2 side planks with hip raises,
High plank with a jack ,
Low plank.

Perform each exercise for 30 seconds one after the other with no rest in between.
Go for 3 rounds and rest for 1 minute between rounds.
Progession - Try to increase the 30secs to 45sec and on to 1 minute.

26/03/2020

Stuck inside, with Carrigaline Court Leisure Club closed and you have no equipment..... here's a simple bodyweight circuit you can try . All you need is a storage box and/or a chair. If using the chair make sure it's strong and against the wall.

Exercise 1. Steps Ups (each leg)
Exercise 2. Press Ups
Exercise 3. Split Squats (each leg)
Exercise 4. Tricep Dips
Exercise 5. Plank
Exercise 6. Plank up/downs.

4 rounds , rest after each round.1 minute on each exercise, with no rest between exercise.

11/11/2017

Giveaway number 1

Guess the scorer of the 1st try in the Ireland 🇮🇪 v South Africa 🇿🇦 rugby international to be in a draw to win a one months membership.

11/11/2017

Giveaway number 2

Guess the correct score in tonight's playoff between Denmark 🇩🇰 v Ireland 🇮🇪 to win a months membership

# win

03/08/2017

If your new to training or to Carrigaline Court Leisure Club and not sure where to start then give personal training a try !!

It could also help if you've hit a wall in your training .

If it's the extra cost your worried about , why not pair up with a friend and cut it in half .

Any questions give Gary Prout Fitness and Personal Trainer a call on 0876225612

06/07/2017

Training and Preparation = Results

Are you looking to transform how you look??
Maybe you are someone new to training and unsure where to start??
Or simply looking to change up your training?Do you need nutrition advice??

Then personal training is something you should check out . Packages to suit all needs. Contact me on here or 0876225612 to discuss options that will best suit your needs.

20/06/2017

A great exercise for all the golfers out there!!

Face pulls are great for strong, healthy shoulders and for improving your golf posture & general posture by working the muscles in the upper back and rear deltoids (back of the shoulders)

07/06/2017

Homemade Chicken Burgers 🍔

200g of Chicken per burger . Spices ,peppers and 1 egg to bind !!
That simple 👌.

16/05/2017

Good post here!!!
Give it a read

🥜 Nuts are so often touted as a great weight loss snack, but are they really? I’d argue not.

🌴 Sure, they are high in heart-healthy monounsaturated fats, and contain some protein and fibre, but they’re also extremely calorie dense.

🙈 For example a 60g Brazil nut snack pack from Tesco comes in at 414 calories! That might not seem too much, but have you ever actually weighed out 60 grams? It’s not a lot!

😲 When it comes to nuts, most folk won’t weigh out a serving, and will simply pluck handful after handful from a big bag, and it’s not uncommon to get a good 1,000 calories purely from your pistachios or peanuts in an afternoon!

🍎 For the same amount of calories as the nut snack pack you could have a host of other more filling foods like 6 apples, more than a kilo of strawberries or watermelon and even some not so healthy choices like 5 mini mars bars!

✅ Now I’m not saying don’t eat nuts but just be mindful of how much you’re eating! Once again, moderation and mindfulness is key!

12/05/2017

New block starts again tomorrow morning , the 13th of May. Also Pay as you go option .

Starting back this Saturday with Gary Prout Fitness and Personal Trainer.

03/05/2017

The TRX Y deltoid fly.

Points:

Movement begins from a standing position, hands on the TRX.
The movement is initiated by slowly walking your feet out in front of you until you reach a challenging yet manageable angle.
Arms are extended in front of you, core engaged.
As you engage your core, begin to raise your arms at a 45 degree angle to form a “Y” position
Goal is to keep the arms straight throughout
Slowly begin to lower the arms, maintaining a tight, rigid body – return to starting position

Include this exercise as part of a upper body/core workout.

Modifications:

Beginner: Decrease the angle at which you perform the exercise, standing more upright
Advanced: Increase the angle at which you perform the exercise. Can also incorporate balance by doing it on one foot.

30/04/2017

Myself, Keith and Shay from Carrigaline Court Leisure Club are doing this in June .
Sponsorship cards at the Leisure Centre 😊