'I joined CSP over three and a half years ago now. I had played football all my life and would have considered myself fairly fit. My only experience with weights of any kind only consisted of about three weeks in a commercial gym, long before joining here.'

'When I first went down for an intro class I was made feel very welcome by the coaches and other members, which went a huge way in easing my nerves. Getting used to the movements was hard at first for me, but with guidance from the coaches I soon got the hang of it. The WODs I really loved and soon found out I liked the competitive side more than I thought! I also decided to change my diet for the better and have stuck with it ever since, well apart from the odd biscuit!' ๐Ÿ™‚

'Last year I aggravated an injury that I had suffered previously to joining the gym, while working. The injury put me out of 'full' training for a few months and it was during this time that I truly realised I was in a really special and different kind of gym. Alan especially did everything to accommodate me, during and in between classes, changing sessions, offering extra work on weaknesses and advice, and making sure I seen our Physio, Paul, regularly.'

'I genuinely couldn't think of a better facility to train in or team that looks after all aspects of your training so well.'

Mark Hind.

If you want to experience the kind of training environment that drives people like Mark to stay consistently training here, nearly four years later, then contact us today for your free intro at info@csp.ie
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Your health is your wealth, and the single best gift you can give someone is the gift of fitness. Know anyone that would love what we do, that you could give the gift of fitness to this Christmas? Then grab a CSP Voucher, available at the gym from TODAY!

#stockingfiller
#giftoffitness
#christmaspresent
#vouchers
#healthy
#happy
#fitness
#gym
#bray
#wicklow
#brayandwicklowspremiergym
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A look back over some of our previous yearly Christmas bashes! With only 3 more days to go until the 2017 CSP Christmas Party & Awards night, with more guests than ever attending and more awards up for grabs, it's shaping up to be another whopper night for the CSP crew!

#TeamCSP
#gym
#bray
#wicklow
#BrayAndWicklowsPremierGym
#christmasparty
#awardsnight
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An oldie but goodie little tip as the silly season approaches ๐Ÿ™‚

Combatting the 'fear'!!!

Everyone has been there.

You've been out for a few drinks.

You had a few too many.

Maybe you ended up back at a session somewhere.

Had a few more too many.

Now you wake up the next day and want the world to swallow you whole!!!

THE FEAR has got you!

But what the f**k is the fear, and how do I deal with it without crying into a tub of Ben n Jerry's with me girlo's?!

Essentially what is happening is you are feeling anxiety due to an acute and drastic increase in stress hormones, namely cortisol.

Three of the biggest factor's that increase cortisol are;

1) Lack of sleep,
2) Caffeine consumption, and
3) Alcohol intake.

Or in the real world, drinking ten jagerbombs until 5am in the morning!

Cortisol itself has received a bad rap, like many hormones seem to, but these hormones all play a vital role in sustaining life.

Acutely they are life saving, chronically however they CAN be life threatening.

With regards cortisol's potential negative outcomes, a drastic and acute increase like a really rough night out has been shown to increase plasma cortisol by up to 45%!

Seemingly our preferred method of de-stressing (socialising, staying up late and drinking alcohol) is doing the complete opposite of what we want it to.

It can actually stress us the f**k out!

With regards some long term negative effects a chronic increase in this stress hormone can culminate in health issues due to a suppression of the immune system and inflammatory pathways.

These can result in longer healing times, from a muscular and cellular point of view, a decrease in cognitive and thyroid function's and an increased likelihood of gaining visceral abdominal fat, a huge marker of cardiovascular disease.

So remember, stress = the fear.

There is a direct relationship between how much acute stress we induce and how much fear we incur!

So now that you understand the underlying reasons a bit better, either make smarter choices on a night out, or just put up with the consequences a little easier.

Don't let the fear beat you!

#TuesdaysTopTip
#CombattingTheFear
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400,000,000,000,000 : 1.

Squeeze the absolute shit out of it!!!

www.youtube.com/watch?v=JCvqyFd6uxk

#MondayMotivation
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'My first experience of CSP was a pre-wedding 'WOD' organised by coach Jay which, at that time, I had absolutely no idea what it even stood for!'

'Months earlier my wife to be had joined CSP and after a few sessions most of our conversations began to evolve around the gym and how much she was enjoying the workouts and the atmosphere and me trying to understand what an EMOM, WOD and AMRAP were!'

'After the pre wedding workout I was instantly hooked. At the time I was training in a commercial gym and it was beginning to feel more like a painful chore rather than something that I was once so passionate about. Every day, people would come and go with headphones on, playing on their phones in between sets and flexing in the mirror. All this was starting to get too much for me.'

'When joining CSP I began on the Strength and Conditioning Level 1 Program. I spent the first few weeks getting accustomed to new exercises and techniques all with the help and guidance of the coaches. After several years of training myself I had picked up some bad habits, which were very quickly corrected.'

'When starting in CSP I tipped the scales at 67kg. At the time I was doing a lot of cycling and long distance running with less focus of weight training. Within the first 8 weeks I began to notice a change in both my physical appearance and confidence levels. This was purely down to the programming and training, coupled with the atmosphere within the gym.'

'After only 6 months of training in CSP I was involved in a road crash which left me with 2 slipped discs and unable to train for 4 months. During this time I attended physio with Paul who helped to get me on the road to recovery. Without Paul, Alan and the coaches help during this time I honestly donโ€™t think I would have continued to train again.'

'After several months of Physio I returned to classes where the exercises were tailored to suit my ability with safety being paramount.
It has been 14 months since I returned to training and I have continued to progress with the fantastic programming and coaching and encouragement from fellow members. I now weigh 84kg which is a gain of 17kg since I first set foot in the gym!'

'I feel great and am the happiest and healthiest I have ever been. If you want to join a gym where you will get great results, train with great people and have great fun there is only one place to be. If you donโ€™t believe me try it. You wonโ€™t regret it!'

Mark McKenna
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Training photo's from November at CSP! ... See MoreSee Less

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Team Tuesdays rolls around once again at CSP and today's piece is a fun relay event.

In teams of two complete the following:

- 400m Relay Run (200m each)
- Team Grace (break up reps how you wish)
- 400m Relay Run
- Team Annie
- 400m Relay Run

Relay sprints, I go, you go Clean & Jerks and a whole heap of Double Unders and Situps divided by two.

Sprinkle in a 14min cap on top and Roberts your mother's brother ๐Ÿ™‚

#TeamCSP
#TeamTuesdays
#FunnestDayOfTheWeek
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'No matter how slow you think you're going, you're still lapping everybody on the couch.'

#TeamCSP
#MondayMotivation
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Sundays is Open Gym from 10am until 2pm.

Come down and get some extra work in, get a sneaky pump on and maybe sweat out some of the divil drink ๐Ÿ™‚

#TeamCSP
#OpenGymSundays
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