BMac Sports Massage Therapy

Strength training isn’t optional as we age. It’s essential. 💪

From our 30s onward, women steadily lose muscle mass, and after menopause the decline speeds up as oestrogen drops. The good news? Lifting weights is one of the most powerful ways to fight back.

Why it matters:
✅ Protects bone density and lowers osteoporosis risk
✅ Preserves muscle, which keeps your metabolism healthy
✅ Improves balance and reduces the risk of falls
✅ Supports joint health and eases aches
✅ Boosts mood, energy, and confidence
✅ Keeps you independent and strong for decades to come

Getting started:
🏋️‍♀️ Aim for 2-3 sessions a week
🏋️‍♀️ Focus on squats, deadlifts, presses, and rows
🏋️‍♀️ Lift heavy enough that the last few reps feel challenging
🏋️‍♀️ Progress gradually and prioritise good form
🏋️‍♀️ It’s never too late to start

You won’t “bulk up”. You’ll build strength, resilience, and the freedom to do what you love for longer.

Strong today. Stronger tomorrow. 🔥

LiftHeavy StrongWomen

With just over a week to Dublin marathon race week is when your nutrition does its heaviest lifting 🏃‍♀️🍝

You can’t cram fitness in the final week, but you can show up with full fuel tanks. Here’s how:

🍞 Carbs are your friend. Gradually increase carbs over the last 2-3 days so your muscles are stocked with glycogen.

💧 Hydrate early and often. Don’t wait until race eve to start. Sip steadily all week.

🚫 Nothing new. Race week is not the time to test a spicy curry or a new energy gel. Stick with foods your gut knows and trusts.

🥦 Ease up on fiber the day before. Fewer surprises on the course.

🧂 Don’t forget salt. A little extra sodium helps you hold onto the fluids you’re drinking.

😴 Eat enough. Tapering means less training, but don’t under-eat. Your body is topping up and repairing.

You’ve done the miles. Now fuel the work. 💪

What’s your go-to pre-race meal? Tell us below 👇

RunHappy

A few people have asked me lately where my new found love for the gym and running has come from.
But for anyone who’s known me from before I became a mammy will know.
I trained 6 days a week between running, the gym and yoga for years, completing 10 half marathons and countless other races up to that distance.
Then when the boys came along, priorities shifted and they came first for a long time.
But 2 years ago I decided I needed ti start putting my health back up nearer the top of the list of priorities.
So I got the trainers back on and out running again. Well a shuffle and light jog to begin with. Then 18 months ago was time to get back to the gym and start building strength.
This time trainings not so much to loose weight, but to build strength that will allow me to keep up with 2 football mad boys.
I loved my training back when I hadn’t a care in the world. But now I have 2 very important people to make sure I keep myself in the best possible shape for as many years as I’m here.
Now the biggest result isn’t the time on the clock, or chasing PBs in a race or a 1RM. Although all those things are nice and still give a nice wee boost to the confidence.
Now my training is about building strength that will allow me to have the greatest independence in old age, to show my boys that strength isn’t just for men and that women and girls can kick ass too

The longest minute

The motivation to train doesn’t have to be to get ripped or for aesthetic reasons.
Sometimes people train so that every day tasks are less of a strain!
Training to be able to live independently no matter what age we are is very important

As an update to my announcement last night, I will be changing from BMac to Bronagh’s Fitness & Recovery.
I do not want to cause any potential confusion between myself and another company with a similar name.

So watch this space for further information and updates as to what I will be offering

Unfortunately due to technical issues, combined/hot stone treatments will not be available for the foreseeable future.
Sorry for any inconvenience caused and thank you for your understanding