RoGo Fitness

Personalised nutrition and workout programs to help you reach your personal goals! Today counts.

Not to get scared by the name, 'boot camp' is designed to push you a little bit harder than you would by yourself. Designed purely for the outdoors using various bodyweight exercises interspersed with cardio and competitive games. You can work at your own pace but along side fellow friends who are all working towards the one goal.


Timeline Photos


RoGo Fitness's cover photo


Meal prep for the next week. Yum!


Standing cable crossover - awesome workout for your chest and core


Day 7 - 24th December 2016.

Quote of the day: The body achieves what the mind believes

500ml lemon water
Spanish egg white Omelette with brown wholewheat bread

Protein smoothie

Tuna quinoa salad

Cottage cheese with nuts

Baked salmon with green beans and tomato and onion sauté

Workout - Let's hit those legs again!
Narrow stance squats 4x 15,15,12,10

Leg press 4 x 15,15,12,12 rep

Dumbbell step ups 4 x 20rep

Walking dumbbell lunges 3 x 20rep

Dumbbell split squats on bench 4x10 each leg

Machine hamstring curls 3x 12

Standing calf raises 3x25

Feeling great and ready to celebrate Christmas with my wonderful family!


Today counts.


Day 6 - Friday 23rd December - Almost Christmas!

Quote of the day: Sweat is your fat crying!

500ml lemon water
Porridge with protein powder and natural peanut butter

Rice cake with low fat cottage cheese

Homemade turkey muffins with Mediterranean mixed veg

Whey protein shake with spinach

Homemade fish n chips - Fish made with rolled oats as a crust, sweet potato fries and peas.

Barbell bicep curls
Tricep rope push down

Cable curls
Hammer cable curls
Dumbbell shoulder press

Tricep dips
Lying tricep extension

Dumbbell hammer curls

Hanging leg raises
Air bike
Reverse curls

Superset all of the above, 3 sets each 15, 12, 10 reps increasing weight.

Cardio – 1hr bike ride

Today counts!


Day 5 - Thursday 22 December

Quote of the day: You don't get the arse you want by sitting on it!

500ml lemon water
4 egg whites, 1 egg, 30g rolled oats

Chocolate protein brownie

Chicken minestrone soup with cottage cheese

Whey protein shake with spinach

Homemade turkey pie with oat crust and broccoli

Dumbbell squat to shoulder press
Dumbbell side raise
Dumbbell tricep kick back
Medicine ball slam (1min)

Incline chest press
Push ups
Battle rope (45 sec)

Dumbbell flyes
Dumbbell bent over raise
Burbees (45 sec)

4 sets of 15,12,12,10 reps for each block, increasing weight each time.

Cardio – 1hr walk

Almost Christmas!
Today counts!


Day 4 – Wednesday 21st December
Quote of the day: Believe you can and you are half way there!

Nutrition today:
500ml lemon water
3 egg whites, 1 egg, 40g rolled oats
Rice cake with low fat cottage cheese
Salmon cakes made with brown rice and mixed veg served with green salad
Whey protein shake with spinach
Homemade turkey fingers with sweet potato mash and green veg

Walking lunges
Barbell deadlifts

Leg Press
Leg Extension
Mountain Climbers

Dumbbell Goblet Squat
Leg Curls
Reverse crunches

4 sets of 15,12,12,10 reps for each block, go heavy!
Cardio – 1hr bike ride
Love leg day! Today counts!


Day 3 - Tuesday 20 Dec
Quote of the day: Don't worry about what everyone else is doing, do what you can do and strive to your best!

Nutrition today:
500ml lemon water

Rice cake with low fat cottage cheese

Canned tuna with with cucumber, lettuce, broad beans and carrot.

Whey protein shake with spinach

Chicken stir fry (chicken, broccoli, green beans and peppers)

Lat pull down
Bicep curls

Bent over rows
Rope pull
Kettle bell deadlifts

Close grip cable row
Swiss ball abs
V sit ups

4 sets of 15,12,12,10 reps for each block.

Happy training everyone! Today counts!


Day 2 – Mon 19th Dec
Quote of the day:
If you can’t stop thinking about it, don’t stop working for it!

500ml Lemon water after waking
Handful of dry oats + 2 scoops of low carb whey protein powder

Lean protein + 1 piece of fruit

2 servings of lean protein + 1 serving of rice or potato + Green veg

Lean protein + Veggies

2 servings of lean protein + Veggies

Cardio - 45min cardio of choice
Weights -
12-15 Push-ups
15 sets Bosu Side Squat Jumps
15 Superman’s
10 Burpees
15 sets Toe Taps
10 each Leg Lunge with Bosu Overhead
30-second Plank
Repeat above 3-4 times


Early morning back workout, great way to start the day!


7 days till Christmas! Who wants to join me with a 1 week detox so you are ready for the Christmas feast...?

Day 1 - weights workout (upper body),30 min cardio.

lots of green veggies
lean protein at every meal (egg whites, protein powder, white fish, turkey breast, canned tuna, chicken breast no skin or prawns)
3-4L of water
30g oats for breakfast (measured dry)
75g sweet potato for lunch (measure post cooking)
2 rice cakes with low fat cottage cheese as snacks

Today counts!


Have you ever said: "I want abs"

I am here to help, but in order to do so you need to dig deeper and find out WHY you want abs. Are you willing to put in the work to get there?

That's why I like to ask WHY you want abs. Why is it important to have abs? You may want to look great in a swimsuit, which is fine, but usually that’s not motivating enough to stick with it especially if you're being invited to happy hour a couple days a week.

If however you are getting married in 12 weeks and want to rock a bikini on your honeymoon, that's different. Or if you had a parent or grandparent that died at a young age because they had heart disease from having too much belly fat, that's different too. These are real motivators....these are good WHY's.
Any time you want something, be clear on WHAT you want and set a deadline, and come up with a really motivating WHY.

Anything is possible and I can help you achieve your goals with nutrition and workout programs personalised to suit your lifestyle.

Contact me now to get started, Today counts!


36 weeks pregnant

Anti natal (36 weeks pregnant) 20/03/2016

RoGo Fitness


Who is training for the Chamonix UTMB this year? Not long to go now! Need nutrition advice? Final race prep? Personalise program? Don't hesitate to get in touch, whatever the question!



Are you doing crunches to try and flatten your stomach and get those rock hard abs? If so please stop for the following reasons... (alternative exercises below)

1) When lying on your back your abs automatically relax so it's hard to fire them up as much as you can with other exercises
2) Crunches are not a fat burning exercise - stick to more efficient exercises like squats, lunges, sprints, step ups (all of which use your abs!)
3) Your abs stabilize your spine therefore you should train them in the same way...

Plank pike
Russian twists
Rock and roll plank
V Ups
Roll outs
Leg raises
In outs
Diagonal Spiderman Planks
Plank Jacks

Contact me to find out more and how to do the above exercises properly.

Today counts!


Are you eating 'healthy'? Try and stick to whole, natural and unprocessed foods and keep a food journal for 2 weeks and you will be amazed at exactly what you are eating every day...


Who loves ice-cream? This summer why not try a healthier alternative...

Strawberry-Raspberry Protein Ice-cream
•125g Raspberries
•250g Low Fat Natural Yogurt
•50g 'Myprotein' Strawberry Impact Whey Protein Powder

1.Mix all of the ingredients together.
2.Put in the freezer for +/- 2 hours.

YUM! Enjoy! - Experience with different flavours too...


It's Monday! Kick the week off with a positive start:
30 min is all you need
5 min warm up
30 sec up - max effort
1.5min rest as you jog/walk down
Hold Plank for 30sec
Repeat above 6-10 times (depending on fitness)
5 min cool down

DONE - home for shower and refuel.

Train hard and see results!


Quick poll... Did you workout today?
A) Yes
B) No
C) Rest day


Spice up your trail running with this simple but extremely effective workout!
Every 15 Minutes STOP DROP
15 – Push-ups
15 – Burpees

A few tips:
- Pick a trail that will take you about an hour to complete.
- If you are in a park, you may end up doing a couple laps.
- As you start to run, start your watch timer. Every fifteen minutes, STOP running, stop the timer and do 15 push-ups and 15 burpees.
- When you complete the exercises, stand back up, start the timer again and continue running for another fifteen minutes. At the end of the workout, you should have done four sets.

Let me know how you get on...

Super Strong Super Fit!


Happy Valentines Day 2015!
Love is in the air … along with tons of chocolates and other sweet treats that can easily derail your fitness goals. But it is possible to enjoy HEALTHY tasty treats that still manage to satisfy your sweet tooth.
My personal favourite has to be the Chocolate Raspberry Frosted Cupcakes from Fitness Rx - ENJOY!

2 scoops whey isolate protein powder of choice
1/2 cup oat flour (you can substitute rice or whole-wheat flour)
2.5 TB unsweetened cocoa powder
1.5 tsp. baking powder
1/2 cup granulated stevia (or your favorite sweetener)
pinch salt (optional)
3 egg whites
1/4 cup unsweetened almond milk
2/3 cup plain nonfat Greek yogurt
3/4 cup fresh raspberries, halved

2 scoops vanilla whey isolate of choice
1/3 cup plain Greek yogurt
1/3 cup fat-free cream cheese

How to Prepare
1. Preheat oven to 350 degrees.
2. Spray 6-cup jumbo muffin tin with non-stick cooking spray. Set aside.
3. Combine all cupcake ingredients except the raspberries into a food processor and mix together until smooth (if you don’t have a food processor, you can use a large mixing bowl and mix by hand). Gently fold in the raspberries and mix together until smooth.
4. Evenly pour into each of the muffin cups and put in oven for approximately 20 minutes or until knife inserted in center comes out clean and tops are firm. Remove from oven and let cool completely before frosting.
5. Prepare the frosting by combining ingredients into food processor (or by hand) and blend or mix until smooth. Put in piping bag (if you have one) and place in the fridge to firm up.
6. Squeeze frosting from the piping bag (or simply use a knife or spoon to spread) onto the tops of each of the cooled muffins.
Option: garnish with additional fresh raspberries and/or sprinkle with protein powder for powdered sugar effect

Per cupcake (recipe makes 6): 200 calories, 15 grams protein, 13 grams carbohydrates (4 grams fiber), 2.5 grams fat


What gorgeous weather! Hope everyone is enjoying the sunshine and making the most of it.

Unfortunately due to other commitments boot camp / boxercise will not be starting for another few weeks. I have some availablity for personal training or group sessions, however sadly for now boot camp has to go on hold...

Watch this space for more information because it will be back for summer!!

Any questions or info please don't hesitate to give me a call.


06 84 93 46 15



Want to be ?

No matter what you are training for, the exercises and session structure of every boot camp is tailored to strengthen and tone your full body and increase your cardiovascular fitness. No session is the same, which helps keep your body guessing!

(Min number required for course to run):

5 weeks - 10 sessions
Tuesday and Thursday AM - 0915
€55 (usually €6 per session)
START 28/5/13
(Personal training sessions also available, either 1 on 1 or in a group)

Can't make Bootcamp? NO PROBLEM!

5 weeks - 5 sessions
Friday AM - 0915
€45 (usually €10 per session)
START 31/5/13
(Other times available if you have 4 or more interested)

Like Boot camp Chamonix on facebook - click here!

Contact me to SIGN UP TODAY!

06 84 93 46 15


BOOTCAMP AND BOXERCISE IS BACK... Watch this space for more info!


If you could eat one meal the rest of your life, what would it be?


YUM! I just made the best smoothie ever!! A fantastic pre or post workout snack!

1 scoop STRAWBERRY protein powder
100ml natural soy milk
100g frozen berries
cinnamon and all spice

Mix all ingredients together with a hand blender.


Nutritional Value:
178 cals
4.8g fat
11.7g carbs
22.1g protein


Quote of the day:
Him/her "As a couple I don't think we're working out..."
Him/her "You want to starting going to the gym together..."


44 Best Bodyweight Exercises Ever! (High Def)

Spring is just around the corner, which means it's almost boot camp time!
Here is a taste of a few exercises I have in store for you...

Hope you're all having a great winter!

Make sure you SUBSCRIBE to TeeMajorFitness here: Military Trainer TEE MAJOR BLOG: @ http://Facebook.c...


Happy New Year!!! Anyone got a new years reolution? Share please!...


"Now if you are going to win any battle you have do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired."
-George S. Patton, U.S. Army General, 1912 Olympian


Who else went running in the snow this morning? Other than a few snow flakes in the eye, I love it! A great and refreshing way to start the day!


A great way to start the morning! I'm doing it every morning until Christmas! Who's with me!?


Timeline Photos

Videos (show all)

Standing cable crossover - awesome workout for your chest and core






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