March 31, 2020

The Trainer of the Month or #TOM award has become something of a legend since its inception in 2013. It is coveted by many but only a select few have attained the prestigious status.

Those who garner the unified vote of the coaching team wear this badge of honour with pride - but what exactly does it take for one to become trainer of the month? We are glad you asked.

It usually commences with Mike messaging the team:

“ToM votes in within the next 24 hours team”


March 31, 2020

In this three part blog post, FFS Physiotherapist Kathryn Dane will discuss her experience of sporting injuries, the physical and emotional impact of injuries and the rehabilitation process. Part 1 will discuss Kathryn's experience of sports injuries as an athlete herself and the impact injury can have on our physical and emotional well-being.

March 31, 2020

In her second blog post on sports injuries, FFS Physio Kathryn Dane talks about the importance of rest and deloading for recovery.

March 31, 2020

Exercise is Medicine - Coach Ste discusses the benefits of regular exercise for both physical and mental health, as well as offering some tips to get moving.

March 31, 2020

In her third blog of the series, FFS Physio, Kat Dane, discuss the consequences of premature return to sport after injury. In it she talks about the importance of listening to your body, your physiotherapist or doctor, and the potential long-term impacts of ignoring their recommendations.

February 7, 2018

When it comes to upper limb exercises for building both mass and improving relative strength, nothing beats the chin up. However, for many exercisers out there, the thought of being able to do multiple chin ups seems like a distant fantasy rather than realistic medium term goal.

From my experience of improving my own chin up strength, as well as helping others improve theirs, I have found these 5 keys to be essential.

#1 – Effective Warm ups

It is often surprisin...

January 30, 2018

Episode 007: Rob Lipsett, Siobhan O'Hagan, Steffan Fusco Panel Discussion

On this episode Rory and Rudds run with something a little different. We have the full audio clip form the panel discussion that Rory moderated in January at Fresh Resolutions in the RDS Concert Hall. It is jammed full of awesome takeaways. 

The guys then discuss the big takeaways for them.

The lads also share some positive news on two big wins for them on the Rugby front and we find out th...

January 16, 2018

Episode 006: Fat Loss, The Big Picture - Experience Is The Best Teacher

On this episode Rory and Rudds discuss the big picture of fat loss and how it is not just down to the foods you put in your body. Yes, we said it, calories are king but you are probably missing a few other pieces of the puzzle first!

The main points the guys want people to become more aware of are:

1- Sleep

2- Positive Self Talk and the anxiety associated with body composition training

3- Mindf...

December 20, 2017

Episode 005: Christmas Bonus

On this episode Rory and Rudds talk about the most common queries they get as coaches around the Christmas Period:

  • Social occasions

  • Drinks

  • Over eating

  • Mindless eating

  • Home Work Outs

The guys talk about the importance of enjoying yourself and what is important to them about the Christmas period.

Rudds & Rory also share some of their personal goals for 2018 and want to hear yours? Send them to or...

December 19, 2017

Episode 004: FFS Transformation Contest Winners

On this episode Rory and Rudds were joined by the male and female winners of the inaugural FFS Transformation Contest,  Stephen Bradshaw and Sarah Warren. The episode is packed full of inspiration for anyone on a health and fitness journey by providing real world examples of how to get it done!

Some of the guys highlights include

  • Brad’s stats: lost an amazing 19 pounds and hit personal bests on his dips and chin...

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