October 3, 2018

For people with joint issues, niggles, working through injuries or just only having access to limited weights at home the following tips can be an invaluable tool in creating muscle growth. You can still create a massive stimulus to the muscle without having to use massive weights on the joints and skeletal system.

Can you get stronger by lifting less weight?
Do you have to keep lifting heavier to keep getting stronger?
Is success always measured by how many pl...

September 20, 2018

Will I be rich or poor if I become a personal trainer?

If you are looking to change career and enter into the fitness industry there are some key things you need to be aware of and some practical advice that will make the transition a smooth and fulfilling one. The following are the lessons I’ve learned from changing career to becoming a fitness professional.

How I did it?

I’d been passionate about sports science, coaching, performance and all things training fro...

August 7, 2018

BE LESS SHITE! The Irish mentality does'nt lend itself well to grandiose declarations. Conor McGregor aside, we tend to put ourselves and others down....especially when they get really good or even great at something. Think McGregor, McIllroy, Keane, Bono all leaders in their field and they receive as much criticism as praise here in Ireland.

Progress not perfection is a huge mantra here at FFS and the following list was born out of a conversation with Ror...

December 1, 2017

 I've first hand heard all of this in the last week at FFS Nutrition. "I heard this berry from the Amazon is what the Rock takes everyday, is it a Superfood ? "Black pudding is basically Irish caviar surely the protein in it makes it a superfood?" "This new energy drink has traces of "gangeriataun" a "known proven superfood, an undiscovered source of energy that can boost performance by 150%!" Is it any good, Craig?" 

Superfoods are generally considered as...

October 17, 2017

I was starting second year in college down in Cork and I just got my picture taken for my new student ID. I was waiting to collect the little laminate card that guaranteed me discounts all over the "real capital" and then my name was called. I collected it and had a quick look at the picture and got a slightly sick feeling. My face pretty much covered the entirety of the little square, my cheeks were high and pressed up to my eyes and I had a red flushed look...

May 23, 2017

Once a food is bought it will be consumed by you, someone close to you or someone in your house. 

What you put in that shopping basket plays a more significant role than you think, particularly if your not satisfied with your current body composition. Making better decisions at the point of purchase is a sure fire way to engage in positive behaviours with positive outcomes. Making those decisions informed ones and slightly better over time is a clear way to ena...

May 3, 2017

Trying to think of a healthy alternative to that roll, bap or cold plastic sandwich? Well look no further than this incredibly simple  nutritious green bundle of protein packed joy. 


Full Green Cabbage

6 Large Chicken Fillets

Cherry Tomatoes

Green, Red, Yellow Peppers

Wholegrain Rice

Extra Virgin Olive Oil


Himalayan Pink Salt, Black Pepper, Cayenne Pepper, Chilli Flakes, Garlic Powder

Optional Extras

Whole Cheese, Natural Yogurt, Red Onion, C...

March 31, 2017

A simple wholesome ,healthy, and tasty alternative to that takeaway staple that's just as fast and twice as nice.


  • Sirloin Steak Burgers

  • Green Beans

  • Eggs

  • Jalapenos 

  • Whole Cheddar Cheese

  • Wholegrain wrap

  • Whole Milk

  • Natural Whole Yogurt

  • Hot Sauce

  • Piri-Piri Spice

  • Extra Virgin Olive Oil


Step 1: Pop Sirloin Burgers into grill

Step 2:Roughly chop up some green beans and add to pan with jalape...

March 27, 2017

We are proud to announce that FFS Nutrition Coaching powered by Precision Nutrition Pro Coach is coming soon.

The FFS Nutrition Coaching system will help you to make important sustainable changes to your eating habits and lifestyle choices, so you can improve your health, your performance and get the body you want!

With 1:1 help from a specialist FFS Nutrition Coach, you'll overcome the challenges that have stopped you for years and get into the b...

March 20, 2017

Real simple and healthy alternative to that bucket or box you've been craving. Your only 3 steps away from having finger licking good chicken tonight!


  • Chicken on the bone any type (leg, thigh, wing, breast) Legs and thighs work best.

  • Wholegrain Organic Oats

  • Eggs

  • Whole Milk

  • Hot Sauce

Spices (All optional)

  • Cayenne Pepper

  • Chilli Flakes

  • Garlic Powder

  • Black Pepper

  • Himalayan Pink Salt

Step 1

Add oats into n...

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