If You’re Not Sweating, Did You Work Hard Enough?

“Sweat is just fat crying”. This motivational quote is seen on Instagram almost as much as Fat Loss Coaching Specialists. And much like the aforementioned online coaches, this quote is well-intentioned, but heavily misguided.

What Happens When You Take Pre-Workout Before A Game: The Role of Caffeine in Sports Performance

Caffeine forms the base of the fitfam food pyramid. It is also the blood type of all Instahuns (myself included). The great Irish philosopher Rob Lipsett once said: “that’s what happens before you take pre-workout before a game”. But what did the Lipman mean by this iconic statement? This article will run through the basics of caffeine and its role in sports and exercise nutrition.

Exercise, Shift Work & Circadian Disruption

Shift work is like a bad Tinder date: it sounds dodgy, is rarely worth the hassle and there’s a risk it might kill you. Similarly, for some of us, it is a necessary evil. We have already discussed the impact of chrononutrition, and how optimal meal-timing and shiftwork tend to be mutually exclusive. Now, our focus shifts (lol solid pun) onto exercise and whether it can help mitigate or exacerbate the disruption to our circadian rhythm posed by shiftwork.

The Effectiveness of Glute Activation

Any gym gal worth her Gymshark leggings will likely have some form of glute activation as a precursor to leg day. I myself love a good banded warm-up, but I haven’t actually looked into how effective it is. So, I thought I would investigate the literature to determine whether the Instahuns have led us down the path to glute gains or not.

The Hip Thrust & Its Potential for Injury Reduction in Female Field Athletes

In my opinion, the hip thrust is one of the most underutilized weapons in the arsenal of training female athletes. With potential transferable benefits in performance, injury prevention and lower body strength, it is hard to believe that it isn’t the cornerstone of most female strength training programmes.
This article will discuss the biomechanics that predispose us lowly girlos to lower limb injury, and how the hip thrust may address these.

Resistance Training, Radiography & Reducing the Risk of Injury

Radiography is a growing profession, particularly in Ireland. As of 2019, there are 2,301 practicing radiographers in Ireland[1]. As the profession has grown, so has the demands placed on the health service, and consequently, radiographers. In this article, I will outline the main musculoskeletal injuries (MSK) faced by radiographers, and why I think strength training can benefit almost all radiographers.

The Hip Thrust: The Secret to Anterior Cruciate Ligament Reconstruction Success?

The hip thrust is an exercise revered by Instagram huns, athletes and celebrities such as the Rock. Aside from seemingly being the key to glutes worthy of a Women’s Best sponsorship, what if the humble hip thrust offered the opportunity to build muscle and strength to aid athletes recovering from injury?

Preparing Yourself for Anterior Cruciate Ligament Reconstruction As A Female Athlete

A common injury (unfortunately) amongst female field athletes, tearing your ACL is every bit painful psychologically as it is physically. It is common to feel helpless and overwhelmed after suffering such an injury. Whilst you cannot untear your ACL, you aren’t powerless to help yourself. I thought I would put together this article to give you an indication of what to expect. Having torn my ACL twice, and had three surgeries, I feel I have a wealth of experience on the subject, and I wish I had something like this to help me when I was going for surgery.

Avoiding Injury & Returning To Training

In my last article, I discussed returning to training from an infection control perspective. With the immediate threat to life reduced, I wanted to run through another potential danger, absolutely wrecking yourself during your first couple of sessions back. We will cover the return to the gym, common pitfalls and suggested methods of easing yourself back onto the gain train