Fitness, Strength & Wellbeing Services
Structured coaching for strength, mobility, fitness, cycling performance and long-term wellbeing. Whether you are starting out, returning to training or working towards a specific goal, PH Fitness offers personal training, strength and conditioning, flexibility and mobility, cycling performance and Fitness Over 40 in our Edenderry fitness studio.
PH FITNESS APPROACH
Discover the 5 Key Pillars of Better Fitness
Build Strength. Move Better. Perform With Confidence.
Training is built around more than one type of exercise. Therefore, our approach brings together strength, core training, nutrition, mobility and recovery to support better movement, improved fitness and long-term wellbeing. Together, these five pillars create a more balanced way to train and help you build progress that lasts.
Specific Training
Specific Training with PH-FITNESS. What is it?
Specific training is weight training, including diet, flexibility & mobility, directly linked to the progressive improvement of your chosen sport ie. running, cycling football, tennis, golf or any other sport. Specific training incorporates core training on 3 different levels ie. Core balance, core strength and core power. Each is as important as the other.
All sports now acknowledge the importance of weight training for their particular sport/ discipline whether on a professional or amateur level. Specific training provides the individual with a gateway to extra strength and power that they would not access through any other form of training.
Specific sporting disciplines have much different requirements as regards progression in competition. This is mainly due to all the different muscles involved in any particular sport. For example cyclists will concentrate more on the hamstring and tibialis rather than the chest, shoulders and biceps.
Benefits of Specific training with PH-FITNESS Include:
- Increase in overall strength and condition
- A more fluid motion in flow & movement on the track, bike or match field
- Less injuries due to massively increased flexibility & mobility
- A serious increase in power output to the individual/ athlete
- A new shape to the athletes body inc. more muscle tone and less body fat
- A new awareness of diet ie. what to eat/ not to eat, to promote athletic performance
- Better balance through increased core strength & power
- Better knowledge of nutritional supplements ie. when to take them, how to cycle them and which supplements suit individuals needs the most in relation to their sport
- How to look after your bodys most basic (sporting) needs as regards nutrition, carb, protein, & hydration management and refuelling after training
Core Training
Core Training
PH-FITNESS Core Training: What is it?
Any exercise that involves the use of your stomach muscles and back muscles in a coordinated way counts as a core exercise. For example, using free weights while keeping your core stable trains and strengthens many of your muscles, including your core muscles. Classic core exercises stabilize and strengthen your core.
Here at PH-FITNESS core training is paramount to ‘Athletic next level performance’ in any sport. My brand of core training is called PHIL-LATES.
It works and will take the individual to next level performance in any sport!
Being a certified Pilates instructor and having earned numerous diplomas in diet management, flexibility & mobility coaching and biomechanics in performance sport I can design the perfect core training prog for anyone, both amateur and professional.
Diet
Diet & Exercise
Lifestyle choices you make today can lead to a healthier future. Learn how eating a healthy diet and exercising can help control or delay age-related health problems.
CHOICES TODAY FOR A HEALTHIER TOMORROW
Make these five tips a priority every day:
- Try to be physically active for at least 30 minutes on most or all days of the week.
- Eat plenty of fruits and vegetables.
- Choose foods that are low in added sugars, saturated fats, and sodium.
- Pick whole grains and lean sources of protein and dairy products.
- Practice all four types of exercise—endurance, strength, balance, and flexibility.
Flexability & Mobility
Flexability & Mobility Coaching
In our youth flexibility & mobility came very easily to us. In our mature and advancing years our flexibility & mobility became distant and, in some cases, non-existent in our daily lives. Accidents and injury, sporting and otherwise compound our individual lack of flexibility & mobility to a very limited or indeed void area of our lives.
IT DOESN’T HAVE TO BE LIKE THIS.
THIS CAN BE REVERSED.
Back, hip and shoulder pain, as we advance in years is mostly a result of limited or non-existent suppleness in muscles, tendons & ligaments. This leads to restricted Range of Motion (ROM)
Through experienced and qualified coaching, back, hip & shoulder pain can be massively reduced or even eliminated altogether. The application of targeted & progressive flexibility & mobility coaching will yield a positive result in muscle, tendon & joint rehabilitation including a greater range of motion (ROM) in all affected areas/ joints.
Recovery
Active Recovery
Active recovery through specific exercises and flexibility & mobility stretches is vitally important because it can aid the body’s natural repair processes. It can also accelerate recovery from strenuous training, reducing muscle soreness and minimising the risk of injury.
Recovery as we all know it is rest. Full stop. For the body to get stronger it must be given the opportunity to recover from hard training sessions. Recovery helps prevent overtraining in any sport on any level.
WHY DO RECOVERY EXERCISES?
There is a difference between ‘active recovery’ and ‘static recovery’.
Active recovery involves movement with intent, such as light training or specific stretching/ flexibility & mobility.
Static recovery is complete rest.
Both active and passive recovery are vital tools in any worthwhile progressive training program.
Training Built Around You
PH Fitness training is built around you. Whether your goal is to improve strength, mobility, fitness, sporting performance or overall wellbeing, each programme is tailored to your ability, lifestyle and personal objectives.
Progressive & Sustainable Training
In addition, our approach focuses on progressive, sustainable training that helps you move better, become stronger and build confidence. The aim is not just short-term results, but fitness that supports your health, performance and everyday life.
Choose the Right Training Service
Depending on your goals, you can choose from personal training, strength and conditioning, mobility and functional fitness, over-40 fitness programmes, and cycling and sports performance training. Each area is designed to provide focused support for different goals and stages of fitness.
LET'S GET STARTED
Recover Better. Perform Better.
Why Workout Recovery Matters
Workout recovery plays an important role in sports performance because it supports the body’s natural repair process after harder training. Light movement, mobility work and specific flexibility exercises can form part of an effective post-workout recovery routine, helping to reduce stiffness and prepare the body for the next session. As a result, recovery becomes part of the training plan for activities such as cycling, running, swimming, golf, field sports and strength training.
Active Recovery and Complete Rest
However, workout recovery also means knowing when to rest. Both active recovery and complete rest give the body time to adapt, rebuild and respond to progressive training. Whether your goal is improved endurance, strength, movement quality or better sports performance, a structured recovery approach can help manage fatigue, support consistent workouts and improve long-term performance.
EXPLORE SPORTS PERFORMANCE
TAKE THE NEXT STEP
Ready to Start Training?
Explore PH Fitness pricing, get in touch with any questions, or contact Philip directly to discuss your training goals and the best place to start.