FSV has been around a few years now. We have got to know so many great people who have become not only customers but friends. It really inspires us when we hear stories of success so we wanted to share them with you.

The story below is from a customer called Ian Farrell. I have know Ian for a few years now, met him regularly when he first started going to the gym, advised him on sone supplements to try but I could see how disinterested he was in the gym. After a while I seen his face less and less and assumed he was one of the many who tried and failed to stick to a workout regime. I was really pleasantly surprised when he rang FSV to order some supplements and to tell me he was taking part in his first triathlon. I will let Ian tell you the rest but the lesson it has taught me is when it comes to improving your fitness, find something you really enjoy doing. That is the key to success, if its a chore to do it is quite likely you will give up. Here is Ians story:

Profile:

Name: Ian Farrell

Age: 30

Sport: Triathlon

You may be like I used to, going to the gym doing weights 2 or 3 times a week, maybe the odd run or so all in the aim of keeping fit, toning up and even trying to build a bit of muscle here and there. I did this for a couple of years, I enjoyed going to the gym, used the cross trainer for cardio warm ups as it was easier, and then a few weights and chill out in the sauna. I never really got the big weights bulk up buzz that many do, but I did start a split day workout, went online and bought some supplements from www.FSV.ie but ultimately just didn’t find the interest or dedication enough to take it up a notch.

Then one day a colleague mentioned he was doing a charity triathlon and would I like to join him. It was Focus Ireland Sprint Triathlon in Dun Laoghaire, and maybe a couple months in advance of Race date on August Bank Holiday Weekend. Not one to turn down a challenge I said yes and set about getting a road bike via the bike2work scheme, the cheapest wetsuit I could find and then figured I was good to go. So I started to do a bit of swimming in the gym and couldn’t get past 2-4 lengths front crawl without my lungs collapsing. Breaststroke I could do all day so I had a fall back. Now the sun was out and I started to head up the mountains on my bike and really enjoyed it. I remember cycling as a kid everywhere and definitely felt the enjoyment back. And then running outside also brought a new enjoyment I hadn’t got from the gym and so I was getting into it. My supplement choices changed, I focused more on recovery supplements so added some glutamine, post workout supplements, fish oils and Kinetica energy gels.

I managed to complete my first triathlon and get completely addicted from that point on.

Fast forward 18 months and I am more engrossed than ever. My previous routine of gym and bit of a jog say 3.5 hours a week total is now covered off in 1 training session alone. I train twice a day most days and amass on average 12-14 hours per week whilst working full time as an accountant. Now this isn’t necessary of course but it’s something I’ve become passionate about and really enjoy it. I’ve even started a website of my experiences and tracking my progress and helping to motivate me to continue improvements etc (www.followfazz.com) .

Triathlon has generated a newfound health to my life and I’m probably the fittest I’ve ever been, even when I won the Under 12’s local football league all those years back. It’s opened my eyes to heathier living, healthier feeling and overall enjoyment in keeping fit.

There’s a big circuit in Ireland via www.triathlonireland.com and I also enjoy duathlons (run,bike,run), run races and a spot of mountain running/challenges I find also.

There are a lot of various ways to keep fit on our doorstep, and I would urge anyone to look into triathlon if they’ve been considering it or like the idea of it. One of the above mountain run challenges is approaching on Sunday 29th January, Hell and Back! It’s a 10km mountain run with 11 challenges/obstacles thrown in. These are the types of events I’ve found an interest I never know I had in.

I joined up with Pulse Triathlon Club and we train and get coached sessions in each sport as well as enjoy some social weekends at races and Xmas parties etc. It’s a great way to meet new friends and enjoy new challenges as well as see parts of Ireland you have never been to!

So for anyone reading, I hope you too find an exercise/sport that generates a healthier lifestyle and leads towards a fitter healthier and happier you! A big thanks to the lads in FSV too, they helped me make the right choices in my supplements which in turn helped my performance. I recommend FSV to all my friends, great service!

Ian

If you can hold onto that desire which inspired you to hit the gym, take up that class etc you will be fitter, stronger and feel so much better at the start of 2013. Along with that will come a great sense of pride for sticking to your guns.

To help you here are five handy tips to help you stay on track.

1. Find a sports or fitness regime you actually enjoy!

I love going to the gym and lifting weights, I have friends who couldn’t think of anything more boring to do yet they are happy to spend an hour doing lengths in a pool in prep for a triathlon. If you can find something you enjoy doing that just happens to help get you into shape you are far more likely to stick to it.

2. Seek expert advice before starting any fitness regime & set goals

I see some guys in the gym and phrase “banging your head against a brick wall” keeps flashing in my head. They are lifting weights which they cannot handle using poor form. Training like this usually ends up with an injury or frustration from lack of results. Before you start speak to a gym instructor, use the net to research your chosen sports and make sure you are using your time effectively, this means using proper form with weights you can handle and leave the ego at home.

Goals are essential, set a goal for the year and break that down into monthly goals. Breaking it down into monthly goals helps keep me motivated, it is easy to lose interest in a goal that is a year away.

3. “Muscles are made in the kitchen, not in the gym”

I love this quote, really made me aware of my nutrition & supplements usage. If you want to lose weight, gain muscle you need to look at how many calories you are consuming, how much protein, carbs, fats and change that to suit your goal.

We have done many articles on training, nutrition & supplements so have a look through our blog or contact us for more information.

4. Take one step at a time

I have seen it year in year out where people start the year with plans of a training regime an Olympic athlete would be proud of, bull headed stubbornness determined to stick to it even though they haven’t considered giving time to any other part of their lives. Start small and build on it so instead of starting with a goal of training 4 -5 times a week, just start with 2 light sessions, increase the intensity after 2-3 weeks, after a month add another day etc. You are far more likely to succeed with this method and it gives your body time to adapt and recover, this is especially important if you haven’t been involved in exercise before.

5. Give yourself a break

Enjoy life! Being fit doesn’t mean you can’t enjoy a few drinks, eat the odd chipper but it is about being aware of what you are consuming and aware of its effects. I stick to the 90/10 rule. I aim to eat perfectly and stick to training 90% of the time and if you miss a training session or two for whatever reason just get back on track as quickly as possible. A lot of people get disheartened and two missed sessions turns into two weeks. The same applies to alcohol. if you enjoy a few drinks then do that but know that if you overindulge you will never see those abs. Find a balance right for you.

To Finish

The above sure has helped me with my training over the years. I learned the hard way, I made the mistakes and wasted a lot of time because of that. I wish I have followed the above earlier but we live and learn and hopefully all of you who are just starting out will learn from my mistakes and get the results you desire.

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

To help one lucky customer get 2012 started in the right way we are giving away this fantastic prize. To be in with a chance to win just post what your training goal is and why you think this prize will help you achieve it on our facebook page, click here now to enter the compeition now.

Terms & Conditions

- Draw takes place 31st January 2012
- Entrants must be over 18
- Before and after pictures along with updates will be required from the winner
- Only those really interested in transforming your body may apply! 

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blogwww.VitaminsHealthSupplements.ie.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

Here are two recipes that I suggest you try. One tip, the non bake bars can be difficult to get right, they can end up gooey so a bit of experimentation may be required.

Recipe 1:

No-bake protein oat bars

Ingredients:

2 cups dry oatmeal

4 scoops whey protein powder (vanilla or chocolate works best)

½ cup natural peanut butter

1/3 cup of water or milk

Directions:Mix all ingredients together in a bowl, and then press into a 9-by-9 inch pan lined with wax paper. Freeze for 40 minutes and cut into bars.

Recipe 2

Ingredients:

3 1/2 cups rolled oats

1 1/2 cups dried milk

1 tablespoon cinnamon

1 cup lite syrup

2 scoops protein powder

2 large egg whites or 1 egg

11/4 cup orange juice

1 teaspoon vanilla extract (optional)

1 cup raisins or dried fruit and chopped (optinal)

Line cookie sheet with waxed paper and preheat oven to 325 degrees. Mix all the ingredients thoroughly. Spread onto sheet, press cutting lines in to make 10 pieces. Bake 15 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.

Give them a shot and hope you enjoy. We hope you have a great Christmas and a happy new year! We would like to extend a big thanks to all our customers who purchased supplements from us this year. We have big plans for 2012 and intend bring you better savings on all your favourite supplements, more articles & videos to help you achieve your training goals.

Yours in Health & Fitness

Brendan & Brian

www.FSV.ie

No 1 For Supplements & Advice in Ireland

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

How Beta Alanine Works

When you exercise lactic acid builds up which can decreases your performance. When Carnosine is present it delays the production of lactic acid. Carnosine is composed of Beta Alanine & Histidine so supplementing with Beta Alanine supplements increases the production of Carnosine which decreases lactic acid build up.

When ingested Beta Alanine converts to Carnosine which helps to buffer lactic acid build up. Delaying the lactic acid build up allows you to train harder at a high intensity while also improving recovery.

In one study, 28 days of beta-alanine supplementation at a dose of 4-6 grams per day resulted in an increase in intramuscular carnosine levels by approximately 60%.

Who Can Benefit From Beta Alanine? 

1. Weight lifters & Bodybuilders

2. High Intensity Cross Trained Athletes, Military Personal

3. MMA Fighters and sport specific training that require both strength and endurance.

4. Runners, Cyclists, soccer players, hockey players

5. Active individuals who have reached a training plateau and are looking for something to take them to the next level.

6. Men and women

Beta Alanine & Creatine

Some studies suggest that taking both Creatine & Beta Alanine together creates a synergistic effect. Creatine increases ATP while Beta Alanine ensures the environment for exercise stays favourable so it does seem like a good stack.

How Much To Take & Where to Buy It?

There are a few options here. It is important you consumer enough per day to get the benefits and the minimum recommended dose is 3.6 grams per day but you can take up to 8 gram per day.

You can buy it on its own. We stock Optimum Nutrition Threshold in unflavoured & fruit fusion flavour, click here to buy it now.

Another option is to buy it in a blend. Nutrition X have a great product called Cell X Elite which contains Creatine, Beta Alanine & Glutamine. This is a great combination of ingredients and we have received great feedback on this product. Click here to view it now.

 As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

Be in With a Chance to win €50 Predict the Score of Ireland vs Russia. As an added bonus we are offering a €25 voucher For Predicting the First Try

The Irish boys are on a role and we lets hope it continues. If you think you know what the outcome of the game between Ireland & Russia will be then logon to our facebook page and post your prediction there. We are also giving away a €25 voucher for predicting the first try scorer. Click here to go to our Facebook page now.

More & More Great Offers at FSV.ie

Protein & Pre Trainer Offer

USP Labs jack3d & Kinetica Whey 5lb for just €69.99. Jack3d is an incredible pre workout product! It has helped me to break through new plateaus over and over again and is by far our best selling pre workout product. Kinetica Whey is a fantastic whey protein supplements, containing whey protein isolates and aminogen for better absorption. Click here to see the stack now.

Freebies on Kinetica Whey

Kinetica is a great up and coming Irish brand. The quality of their products is second to none and they are ever increasing their range to suit the demand of athletes and gym goers of all levels. We are doing a promotion on Kinetica Whey for a limited time only.

Buy 5lb Kinetica Whey & get a Free Kinetica shaker & Free T Shirt worth €9, all you pay is €44.99. Click here to view the deal now.

Buy 10lb Kinetica Whey & 500 gram Kinetica Creatine FREE worth €29.99, you pay just €79.99! Click here to view the deal now.

Bulk Buys

We offer trade prices and bulk buys also so if you are part of a team or group of friends who want to save even more money on your supplements contact us on 01-6708815 for more information.

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

Welcome back. I hope you all had a good summer and are ready to get stuck into some hard training for the winter.

We all want to have a big chest, so in this article I am going to give you a chest workout for mass building. Follow this, eat right and take your supplements and you will build an impressive chest, bulging through your tank top as your strut through the gym.

We will be lifting heavy so a good warm up is essential. Stretch and get the blood flowing to reduce risk of any injuries. Pre workout nutrition and supplements are also very important; try eating a small meal approx one hour before hand with some protein & carbs. Pre workout supplements are great also for increasing training intensity, strength & increasing blood flow which leads to a better pump.

The Workout

First off let’s pre-exhaust on either pec-deck or flyes, 3 sets of 15-20 reps around 60-70% of your max. I really want you the feel the blood flow entering the muscle. Take your time and concentrate on the muscle you’re putting your focus on, picture growing with every rep as the blood rushes through your pecs.

Next you will move on to a compound exercise, a pressing movement i.e. Bench press.

Do 5 sets pyramiding up each time in weight and dropping the number of reps starting from 15reps i.e. 1 x 15 x 40kgs  2^nd x 12 x 60kgs, 3^rd x 10 x 70, 4^th x 8 x 70, 5^th x 8 x 80. Push yourself to get the extra reps, take note of the weights you are using and aim to increase the reps or the weight every week. It is all about constantly improving.

Move onto another pressing movement, there is no need to warm up or pyramid, get straight into working sets 8-10 alter the weight only slightly if needed otherwise stick at it for 4 sets! Choose incline or decline depending on what area you want to target most.

Finish with flyes with either dumbbells or cables to fatigue and finish your chest day off. You can mix this up, do incline one week, cable crossovers the next etc.

Flyes will consist of 3 working sets but your last set being a drop-set. A drop set is when you decrease the weight when you hit failure and continue for more reps with the lighter weight. Do two drops so go to failure on your first set, drop the weight by 5-10kg do another 8-10 reps, drop the weight again and do 12-15 reps or to failure. Get a maximum range of movement from this exercise that means full stretch and opening up of chest slowly, closing in with conscious contractions.

By this time your chest will feel like it’s about to explode so its time to feed it. Post workout supplements replace glycogen levels, speed recovery and reduce DOMS (delayed onset muscle soreness). Click here to view the post workout supplements.

If you want to just take a protein shake, make sure it is a fast acting protein like whey protein and you take some carbohydrates along with it. For more information on post workout nutrition, click here to read a previous article.

Here is a summary of the workout.

Slow down your movements throughout negative phases of workout 2-3 seconds down and 1 second up, let the weight linger and put stress on the muscle your working and imagine it growing with every rep, cause it all matters, everything counts.

You can follow me for motivation on facebook. Click here to ‘like’ my page now; you can visit my website www.bodysculpt.ie and my YouTube channel is coming soon too. 

Hope this is of help,

Yours in health and fitness

Vinny

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

I have been taking time out to explain to you about correct training and nutrition. Now it’s time to put both training and nutrition together to prove it can be done. I set out a 10 week goal for myself just after Christmas. The image in my head was lean and athletic, more like a gladiator’s physique, Strong, Lean and fast! This is the physique I wanted (not just about being lean, I wanted performance and mobility) This is the first time I set myself a goal like this; I saw it as a challenge to get best of both worlds. Training for a bodybuilding competition is all about getting lean and as ripped as possible, I wanted to spice things up. I am always striving for more

I relaxed over Christmas as we all do…and put on a few pounds, it was enjoyable festive feeding.  Come January I noticed waist line expanded and decided now was the ideal time for a transformation. I set out a diet plan for myself and was determined to stick to it no matter what.

Once I had my eating clean I started implementing cardio 20-30mins daily after workouts only or first thing in the morning on non training days.  After two weeks my body was already starting to tighten up and I was feeling good. I did weight training 4-5 times per week and using the pyramid scheme I spoke about in my previous articles. I had my body-fat and weight taken ever 2-3^rd week, this kept me strict, as if the callipers showed no change I knew I was doing something wrong or not training properly enough, on average I dropped about .5 a percentage a week with is great for maintainable results (we do not want to yo yo diet and pile the weight back on) so slow and easy going is the way I took it.

Three Weeks Later

Fat loss had increased and was coming down just nicely I added a further 10-15 mins of cardio to each session so I did 30-45 mins at a low intensity. I tried to keep my heartbeat at around 125bpm to 135bpm.

Five Weeks Later

Now this is where I started changing my training pattern. I changed my weight training session to 3 days weekly Monday, Wednesday & Friday. I did supersets, but only reps of 8! Hard n heavy! I cut the time roughly 30-45mins of resistance with a rest period of only 30 seconds between sets. 

On the other two days I took on a 12 station circuit. The first time it took me 30 mins to complete it. I’m not going to lie, it was tough but as weeks passed by I had cut that down to about 17/18mins with heavier resistance added. I added about 15-20 mins cardio to the end of each circuit also.

Weekends was solely just recovery & cardio, a steady pace anywhere between 30-60mins pre breakfast depending how I felt, my protocol was 30 anymore would be a bonus and I added some stretching and some abdominal work to finish

The Final Weeks

Coming to the final couple of weeks training stayed very much the same. I added some zero carb days were implemented but in place I kept calories the same as I added in fats to compensate for calorie deficit.

The key to all this is to learn how your body responds to various changes, nothing too drastic, slow and steady is the key in this process. The key is to maintain as much muscle as we can.

The Results

I was training get in shape but to get the most out of performance also and the outcome was very successful. My mobility and flexibility are better than ever along with my core strength. It’s nice to switch things up from normal resistance training and cardio to more HIIT training and knowing 20mins of hard work and it’s in the bag! Feel good factor 100%!

For more details on body transformations & for personalised training and nutritional programs you can contact me on 085-1211761, e mail body_scuplt@live.ie or click here to view my Facebook page.

Yours in fitness and health,

Vincent Timmons

There are essential and non essential amino acids. Essential Amino Acids cannot be made by the body which means you must get them from your eating or from supplements. Non essential amino acids can be produced by our bodies. Three essential amino acids that are of particular interest to those of us involved in sports, lifting weights etc. are Leucine, Isoluecine and Valine, they make up the Branch Chain Amino Acids or commonly known as BCAA’s.

Branch Chain Amino Acids supplements have a range of benefits for us. Here are just a few:

Increase Recovery – Most people suffer from a considerable decrease in muscle soreness when supplementing with BCAA’s

Improve Performance - Exercise increases seratonin levels which causes fatigue. BCAA’s reduce seratonin levels cancelling out the fatigue and improving your exercise performance.

Stimulate Protein Synthesis – BCAA’s have been shown to independently stimulate muscle protein synthesis which means they have the ability to induce muscle growth, even if you don’t workout.

Prevent Muscle Breakdown – BCAA’s can be used as a fuel during exercise. Your body breaks down muscle to use it as a fuel during intense exercise. If you supplement with BCAA’s less muscle is broken down to be used as the fuel meaning you keep more muscle.

I highly recommend supplements with BCAA’s, a great product backed up with research and as Branch Chain Amino Acids supplements are in the spotlight this week we are having a one week sale on all our BCAA supplements. Click here to view them now.

There will be more facebook giveaways this week so click here to ‘like’ our page to be in with a chance to win some free supplements.

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

Summer months are almost here but have the abs arrived in time? We have lots of new special offers to help you get that beach body look just in time for summer. Here is just a sample of the savings for May:

- Optimum Nutrition 2.1.1 Recovery Only €34.99 - This is my favourite post workout supplement. It has three types of proteins, carbs and branch chain amino acids, each in a 2.1.1 ratio to give you the perfect combination of fast and slow acting protein and carbs to re-fuel your muscles after a workout. Click here to buy Optimum Nutrition 2.1.1 Recovery now.

- Optimum Nutrition 100% Whey Protein Gold Standard 10lb Only €79.99 - The best selling protein powder in the world! This product is fantastic, I did a video review of it recently, click here to watch.  

- USP Labs Jack3d Only €29.99 - This is one of the best pre workout supplements I have ever tried. For anyone who hasn’t tried it, I recommend it highly. I mix it with BCAA powder and glutamine pre workout. I get great sustained energy from it, big strength increases and great focus. Click here to buy USP Labs Jack3d now.

- BSN Cell Mass Only €34.99 - Cell Mass won creatine product of the year from 2005 – 2009. Cell Mass is great for putting on mass and strength gains, it has a blend of four advanced creatine analogs designed to increase creatine transport, uptake and effectiveness. Buy it here now.

Click here to see the rest of the great savings.

Facebook Freebies – Win a Reflex One Stop, Reflex Nos Fusion & Reflex Shaker Worth €85.97!

Each week we are giving away supplements on our Facebook page. This week we are giving away a tub of Reflex One Stop all in one, Reflex Nos Fusion pre workout & Reflex shaker. To be in with a chance to win all you have to do is visit our Facebook page and reply to the competition post telling us:

What are your training goals and how will these supplements help you achieve those goals?

All entrants will be placed in the draw and the winner will be announced on Saturday 7th March. Click here to visit our Facebook page now and best of luck!

Advice & Support From FSV

As always, we at FSV are happy to answer any questions you have. We are also happy to give you advice on what supplements are best to get you results, just give us a call on 01-6708815 or access our article database on our blog www.VitaminsHealthSupplements.ie.

Yours in Health & Fitness

Brendan & Brian
www.FSV.ie

**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.