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Post legs gains ๐Ÿ’ช
Post legs gains ๐Ÿ’ช
Single Leg Hip Thrusts ๐Ÿ™Œ

I love these because all you need is yourself and the bench. 
I typically do 20reps each leg for 3 or 4 sets depending on if I do them near the start or end of my workout. 
This is a great exercise for anyone who wants to start working their glutes but is not yet confident in using a barbell. When I do them I think of my glute muscle stretching like an elastic band when I go towards the floor and then the 2 ends moving back together as I go towards the ceiling.  I try to feel a squeeze at the top of each rep and usually finish with a hold at the top of the last rep.

@nicola.vidaloca @laura_rxx one for the apartment gym before your evening swim ๐Ÿ’ช๐Ÿ˜‰ @flyefit
#fitness#fitfam#glutes#gluteworkout#irishfitfam#ukfitfam#bodybuilding#powerlifting#calisthenics#hipthrusts#girlswithmuscle#girlswithmuscle#aesthetics#beastmode#fitspo#protein#shredded#beastmode#bbg#gymbunny#flyefit
Single Leg Hip Thrusts ๐Ÿ™Œ I love these because all you need is yourself and the bench. I typically do 20reps each leg for 3 or 4 sets depending on if I do them near the start or end of my workout. This is a great exercise for anyone who wants to start working their glutes but is not yet confident in using a barbell. When I do them I think of my glute muscle stretching like an elastic band when I go towards the floor and then the 2 ends moving back together as I go towards the ceiling. I try to feel a squeeze at the top of each rep and usually finish with a hold at the top of the last rep. @nicola.vidaloca @laura_rxx one for the apartment gym before your evening swim ๐Ÿ’ช๐Ÿ˜‰ @flyefit #fitness #fitfam #glutes #gluteworkout #irishfitfam #ukfitfam #bodybuilding #powerlifting #calisthenics #hipthrusts #girlswithmuscle #girlswithmuscle #aesthetics #beastmode #fitspo #protein #shredded #beastmode #bbg #gymbunny #flyefit 
Throwing it way back to 
Rollerblading with camera in one hand and @gallenofmilk ๐Ÿผ in the other unreal day with @rijjer ...the song ๐Ÿ˜ #dancingwiththedevil hurry up summer #summervibes #festivalseason
๐Ÿ’ซIf you want something different out of life, you have to be prepared to try something new.ย ๐Ÿ’ซ Karon Waddel.

Have you tried YOGA for instance? ๐Ÿ‘ It's a total mind-body workout that combines strengthening andย stretching poses with deep breathing and relaxation. ๐Ÿค—
Looking forward seeing you tomorrow in Yoga class @flyefit George St 9:30am ๐Ÿ‘

#yoga #yogapose #stretch #strength #body #balance #posture #awareness #mindfulness #flexibility #mobility #workout #fitness #health #wellness #innerpeace #positivethinking #goodvibes #personaltrainer #flyefit #gym #motivation #active #strong #muscles #power #training #fitspiration #fitnessmotivation
๐Ÿ’ซIf you want something different out of life, you have to be prepared to try something new.ย ๐Ÿ’ซ Karon Waddel. Have you tried YOGA for instance? ๐Ÿ‘ It's a total mind-body workout that combines strengthening andย stretching poses with deep breathing and relaxation. ๐Ÿค— Looking forward seeing you tomorrow in Yoga class @flyefit George St 9:30am ๐Ÿ‘ #yoga  #yogapose  #stretch  #strength  #body  #balance  #posture  #awareness  #mindfulness  #flexibility  #mobility  #workout  #fitness  #health  #wellness  #innerpeace  #positivethinking  #goodvibes  #personaltrainer  #flyefit  #gym  #motivation  #active  #strong  #muscles  #power  #training  #fitspiration  #fitnessmotivation 
Banded squats 80kg 5x5
Then this Leg day finisher 
40kg walking lunges straight into heel elevated squats to failure 3rounds ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ legs are shaking ๐Ÿ’ช give it a try at the end of your leg day....
Banded squats 80kg 5x5 Then this Leg day finisher 40kg walking lunges straight into heel elevated squats to failure 3rounds ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ legs are shaking ๐Ÿ’ช give it a try at the end of your leg day....
If your hair doesnโ€™t look like this did u really lift? ๐Ÿ˜๐Ÿค”
If your hair doesnโ€™t look like this did u really lift? ๐Ÿ˜๐Ÿค”
๐ŸŽถ"I'm only human after all
Don't put your blame on me"๐ŸŽถ๐Ÿ˜Ž๐Ÿ˜Ž
. ๐Ÿšฉ21'S plus Barbell bicep curls until failure!!!๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
Build up some bigger arm artillery with this killer bicep workout!๐Ÿ˜Ž
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#hardestworkerintheroom ๐Ÿ˜ˆ
๐ŸŽถ"I'm only human after all Don't put your blame on me"๐ŸŽถ๐Ÿ˜Ž๐Ÿ˜Ž . ๐Ÿšฉ21'S plus Barbell bicep curls until failure!!!๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Build up some bigger arm artillery with this killer bicep workout!๐Ÿ˜Ž . . #hardestworkerintheroom  ๐Ÿ˜ˆ
Getting stronger ๐Ÿ’ช๐Ÿผ Thanks to @liamnaglept 
#Repost
ใƒปใƒปใƒป
@margaypunto making the transition from exercise classes to the big weights.
โ€ข
If you are looking to get stronger or build a better physique, the weights area is were you are going to achieve results. Nothing against the odd class but to see real results ya gotta be lifting some weight.
โ€ข

Get a coach๐Ÿค“ Get a programme๐Ÿ“Get confident lifting weights๐Ÿ‹๏ธโ€โ™€๏ธ Get strong ๐Ÿ’ช๐Ÿผ
โ€ข

#coaching #personaltrainer #girlswholift #weightlifting #stengthtraining #strongnotskinny #exerciseclasses #fatloss #flyefit #flyefitranelagh #squat #deadlift
Getting stronger ๐Ÿ’ช๐Ÿผ Thanks to @liamnaglept #Repost  ใƒปใƒปใƒป @margaypunto making the transition from exercise classes to the big weights. โ€ข If you are looking to get stronger or build a better physique, the weights area is were you are going to achieve results. Nothing against the odd class but to see real results ya gotta be lifting some weight. โ€ข Get a coach๐Ÿค“ Get a programme๐Ÿ“Get confident lifting weights๐Ÿ‹๏ธโ€โ™€๏ธ Get strong ๐Ÿ’ช๐Ÿผ โ€ข #coaching  #personaltrainer  #girlswholift  #weightlifting  #stengthtraining  #strongnotskinny  #exerciseclasses  #fatloss  #flyefit  #flyefitranelagh  #squat  #deadlift 
These bathroom pictures though ๐Ÿ˜‚๐Ÿ‘Œ#gymshark #lift #nutrition #gymlifestyle #bodybuilding #shredded #fitness #workoutmotivation #flyefit
Walking is such a struggle today ๐Ÿ˜‚ I seriously took for granted how much ballet does for your calves! Decided to work out my calves yesterday & I really regret it now ๐Ÿ˜ฉ๐Ÿ˜‚
Walking is such a struggle today ๐Ÿ˜‚ I seriously took for granted how much ballet does for your calves! Decided to work out my calves yesterday & I really regret it now ๐Ÿ˜ฉ๐Ÿ˜‚
Find what you love and let it kill you โž•โœ– Spring  classic 2018
ยฐ
ยฐ
Coach: @bbbruno_fit ยฐ
๐Ÿ“ท@bodyshot_studio ยฐ
ยฐ

Use RDS40 to get 40%off in your next purchase 
BPI Sports 
@bpi_sports_uk
@justin_mr_jt
@bpi_sports
Find what you love and let it kill you โž•โœ– Spring classic 2018 ยฐ ยฐ Coach: @bbbruno_fit ยฐ ๐Ÿ“ท@bodyshot_studio ยฐ ยฐ Use RDS40 to get 40%off in your next purchase BPI Sports @bpi_sports_uk @justin_mr_jt @bpi_sports
When you and @vickyg_pt finish work and decide to train together, but you do 3 sets of hip thrusts and improvised glute ham raises with @john_belljv and call it a day ๐Ÿ˜… now that's something we should have actually recorded! ๐Ÿ™ˆ

#irishfitfam#fitfamuk#fitfam#fitness#bodybuilding#motivation#hipthrust#plantbased#strength#powerlifting#fitnessmodel#vegan#girlsthatlift#girlswithmuscle#crossfit#bootygoals#veganmuscle#videooftheday#flyefit#shredded#instagram#glutebridge#strongnotskinny#stronggirls#bodygoals#booty
When you and @vickyg_pt finish work and decide to train together, but you do 3 sets of hip thrusts and improvised glute ham raises with @john_belljv and call it a day ๐Ÿ˜… now that's something we should have actually recorded! ๐Ÿ™ˆ #irishfitfam #fitfamuk #fitfam #fitness #bodybuilding #motivation #hipthrust #plantbased #strength #powerlifting #fitnessmodel #vegan #girlsthatlift #girlswithmuscle #crossfit #bootygoals #veganmuscle #videooftheday #flyefit #shredded #instagram #glutebridge #strongnotskinny #stronggirls #bodygoals #booty 
Fourth night run with the best mate himself @yozoyguapo with our custom made Mexican @yaka_style Running Tees ๐Ÿค— .
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#fitness #running #gym #father #son #dad #fatherandson  #brother #run #runnersofinstagram #fitness #fit #fitspo #fff #runningman #runner #weight #like4like #10k #gymmotivation #bigandsmall #flyefit #dublinnightrun #samsungnightrun #personalbest #achievement #winning  #dublin #ireland
RACK PULL PB!!! 260kg & felt like I had 270kg in me but hopefully nxt time ๐Ÿ’ช . This was actually my 2nd set of a single cos I had no one to record 1st time ๐Ÿ˜Š
Warm up biceps before pulling #deadlifts / #RACKPULLS thanks to @rach.amanda for recording lift ๐Ÿ‘
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Squeeze them #glutes for lock out .
Grunt & make noises if you want coz its f@โ‚ฌkin heavy .
#backday #bodybuilding #Powerlifting #powerrack #aesthetic #beastmode #fitfam #irishfitfam #fit #fitness #bulk #leanbulk #fitspo #dublin #flyefit #gymlife #health #kts #strong #strength #gymtime #humpday #booty #beltless  #nostraps #preworkout #optimumnutrition
RACK PULL PB!!! 260kg & felt like I had 270kg in me but hopefully nxt time ๐Ÿ’ช . This was actually my 2nd set of a single cos I had no one to record 1st time ๐Ÿ˜Š Warm up biceps before pulling #deadlifts  / #RACKPULLS  thanks to @rach.amanda for recording lift ๐Ÿ‘ . Squeeze them #glutes  for lock out . Grunt & make noises if you want coz its f@โ‚ฌkin heavy . #backday  #bodybuilding  #Powerlifting  #powerrack  #aesthetic  #beastmode  #fitfam  #irishfitfam  #fit  #fitness  #bulk  #leanbulk  #fitspo  #dublin  #flyefit  #gymlife  #health  #kts  #strong  #strength  #gymtime  #humpday  #booty  #beltless  #nostraps  #preworkout  #optimumnutrition 
When the lighting wonโ€™t co-operate ๐Ÿ™ƒ๐Ÿ’ช๐Ÿผ โ€”

#fitspo #fitness #fitfam #bodybuilding #weightlifting #astetics #flyefit #healthyfood #healthylifestyle #cleaneating #fit #motivation #training #exercise #gym #gymlife #gains
Mid week movie anyone?
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A night in the cinema can literally cost you almost an ENTIRE DAY worth of calories.
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To still enjoy snacking throughout the movie, try these alternatives and save on your daily macros!
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Some other substitutes I use are:
โžก๏ธ Solero instead of Ben and J
โžก๏ธ Mini bags of Haribo so you can portion control (LOL. Pickโ€™nโ€™mix is life)
โžก๏ธ Snack size Mars/ Snickers.
โžก๏ธ Iโ€™ve been known to sneak a McFlurry in. Although it has 300-400kcal, you can track it!
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#iifymgirls##diet#iifym#doyoueven#dedication#fitspo#fitfam#fitness#flyefit#lowcalorie#flexibledieting#gym#goals#gymbunny#girlswholift#dietplan#irishfitfam#motivation#girlgains#ukfitfam#workout#diet#healthyliving#science#weightloss#weightlifting
Mid week movie anyone? . A night in the cinema can literally cost you almost an ENTIRE DAY worth of calories. . To still enjoy snacking throughout the movie, try these alternatives and save on your daily macros! . Some other substitutes I use are: โžก๏ธ Solero instead of Ben and J โžก๏ธ Mini bags of Haribo so you can portion control (LOL. Pickโ€™nโ€™mix is life) โžก๏ธ Snack size Mars/ Snickers. โžก๏ธ Iโ€™ve been known to sneak a McFlurry in. Although it has 300-400kcal, you can track it! . #iifymgirls ##diet #iifym #doyoueven #dedication #fitspo #fitfam #fitness #flyefit #lowcalorie #flexibledieting #gym #goals #gymbunny #girlswholift #dietplan #irishfitfam #motivation #girlgains #ukfitfam #workout #diet #healthyliving #science #weightloss #weightlifting 
โ–ชBeast in the gym  Gentleman in the street โ–ช โ–ชIts a lifestyle not a choice โ–ช

#bodypositive
#bodygoals #bodybuilding #aesthetic #insta #instagood #instalike #instafit #l4l #f4f #fitfam #fitnessjourney #fitnessmodel #fitness #dedication #motivationalquotes #gymshark #underarmour #flyefit #personaltrainer #irishfitfam #irish #myprotein #lifestyle #model
We need longer Astro ๐Ÿ˜… soz @flyefit @athelitefitnesspt ๐Ÿ˜‚๐Ÿ’ฅ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿ’จ โ–ซ๏ธ
Bodyweight prowler Push EMOM 10mins โ–ซ๏ธ
Always feels so much faster than it looks ๐Ÿ˜‚
We need longer Astro ๐Ÿ˜… soz @flyefit @athelitefitnesspt ๐Ÿ˜‚๐Ÿ’ฅ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿ’จ โ–ซ๏ธ Bodyweight prowler Push EMOM 10mins โ–ซ๏ธ Always feels so much faster than it looks ๐Ÿ˜‚
First day back in 5wks, focusing so much on cardio that I canโ€™t lift for shit anymore haha. Need to find that balance.
#flyefit #fitness #icantevenlift #doyouevenlift #lifting #dumbbells
My Tone It Up Storyโœจ

On the left was my very first EVER Instagram photo in November 2014. I joined the wonderful fitness community TIU and invested in their nutrition plan. We checked in with the team on this very social media site. 4 years ago before it was a mental health issue. For the next few years I would learn alot. The nutrition plan gave me tools & tricks for a healthier lifestyle. I started to move my body on a daily basis and enjoyed the feeling. I was featured by Tone It Up for my change in ways. I made friends for life. I grew mentally, beginning to love myself inside out. Katrina & Karena helped me see that fitness could be fun. Not a chore. I became a personal trainer myself 2 years later after joining so I could share this magic. I think back to this and feel a little sad that because my routine has shifted, I am losing that self love a little. My life change done a 180 in those 4 years. I hope to get back into the community regularly through the Bikini Series. I won't have time to dedicate to it fully but I plan to get the daily moves done throughout the 8 weeks :) These challenges are pretty life changing. If you ever need advice or help, just DM me. I wouldn't say I was an original TIU girl but in my TIU hay day, I was as buried in it as I could get. Have fun and remember, don't take yourself too seriously x #tiuteam #tiubikiniseries #tiutransformation #fitnessjourney @toneitup @toneitupnutrition
My Tone It Up Storyโœจ On the left was my very first EVER Instagram photo in November 2014. I joined the wonderful fitness community TIU and invested in their nutrition plan. We checked in with the team on this very social media site. 4 years ago before it was a mental health issue. For the next few years I would learn alot. The nutrition plan gave me tools & tricks for a healthier lifestyle. I started to move my body on a daily basis and enjoyed the feeling. I was featured by Tone It Up for my change in ways. I made friends for life. I grew mentally, beginning to love myself inside out. Katrina & Karena helped me see that fitness could be fun. Not a chore. I became a personal trainer myself 2 years later after joining so I could share this magic. I think back to this and feel a little sad that because my routine has shifted, I am losing that self love a little. My life change done a 180 in those 4 years. I hope to get back into the community regularly through the Bikini Series. I won't have time to dedicate to it fully but I plan to get the daily moves done throughout the 8 weeks :) These challenges are pretty life changing. If you ever need advice or help, just DM me. I wouldn't say I was an original TIU girl but in my TIU hay day, I was as buried in it as I could get. Have fun and remember, don't take yourself too seriously x #tiuteam  #tiubikiniseries  #tiutransformation  #fitnessjourney  @toneitup @toneitupnutrition
@margaypunto making the transition from exercise classes to the big weights.
โ€ข
If you are looking to get stronger or build a better physique, the weights area is were you are going to achieve results. Nothing against the odd class but to see real results ya gotta be lifting some weight.
โ€ข

Get a coach๐Ÿค“ Get a programme๐Ÿ“Get confident lifting weights๐Ÿ‹๏ธโ€โ™€๏ธ Get strong ๐Ÿ’ช๐Ÿผ
โ€ข

#coaching #personaltrainer #girlswholift #weightlifting #stengthtraining #strongnotskinny #exerciseclasses #fatloss #flyefit #flyefitranelagh #squat #deadlift
@margaypunto making the transition from exercise classes to the big weights. โ€ข If you are looking to get stronger or build a better physique, the weights area is were you are going to achieve results. Nothing against the odd class but to see real results ya gotta be lifting some weight. โ€ข Get a coach๐Ÿค“ Get a programme๐Ÿ“Get confident lifting weights๐Ÿ‹๏ธโ€โ™€๏ธ Get strong ๐Ÿ’ช๐Ÿผ โ€ข #coaching  #personaltrainer  #girlswholift  #weightlifting  #stengthtraining  #strongnotskinny  #exerciseclasses  #fatloss  #flyefit  #flyefitranelagh  #squat  #deadlift 
Look who's getting ready for DANCE FIT class? ๐Ÿ™‹๐Ÿ’ƒ๐ŸŽถ๐ŸŽต Burning calories has never been so FUN! ๐Ÿ˜œ
๐ŸŽ‰Where?๐Ÿ‘‰ Tonight @flyefit George St 18:05pm ๐Ÿ’ƒ๐ŸŽถ #dance #fit #exercise #fun #cardio #fatburner #workout #dancing #goodvibes #enjoy #laugh #zumba #latin #music #fitness #motivation #personaltrainer #flyefit #gym #fitspo #active #strong #power #energy #fitnessmotivation
Push yourself to be the best version of YOU!๐Ÿค— Sometimes we bog ourselves down about how we look and compare to so many others and how they look and what theyโ€™re doing! Remember why you started, get yoself to the gym and go kill it ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ Strive for Progress not Perfection ๐Ÿ˜˜๐Ÿ’ช๐Ÿฝโค๏ธ #happywednesday #training #fitness #weightlifting #gym #flyefit #flyefitchq #backday #progressnotperfection #godoyou
Push yourself to be the best version of YOU!๐Ÿค— Sometimes we bog ourselves down about how we look and compare to so many others and how they look and what theyโ€™re doing! Remember why you started, get yoself to the gym and go kill it ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ Strive for Progress not Perfection ๐Ÿ˜˜๐Ÿ’ช๐Ÿฝโค๏ธ #happywednesday  #training  #fitness  #weightlifting  #gym  #flyefit  #flyefitchq  #backday  #progressnotperfection  #godoyou 
I was finding that as I went up in weight on my deadlifts my form was getting worse and this was affecting my lower back. The trap bar is a great way to still lift heavy and keep form. 
My biggest tip to anyone in the gym is make sure your form is on point before you lift heavy.

#leaveyouregoatthedoor #fitnesslife #fitnesstips #leanin15 #trapbar #keeponlifting #formoverweight #fitfamuk #fitfamusa #fitfamaustralia #crossfit #gymmotivation #gymgoer #gymadvice #gymgains #gainsville #gaintrain #flyefit #flyefitchq
I was finding that as I went up in weight on my deadlifts my form was getting worse and this was affecting my lower back. The trap bar is a great way to still lift heavy and keep form. My biggest tip to anyone in the gym is make sure your form is on point before you lift heavy. #leaveyouregoatthedoor  #fitnesslife  #fitnesstips  #leanin15  #trapbar  #keeponlifting  #formoverweight  #fitfamuk  #fitfamusa  #fitfamaustralia  #crossfit  #gymmotivation  #gymgoer  #gymadvice  #gymgains  #gainsville  #gaintrain  #flyefit  #flyefitchq 
Going to die but sure I'll give it a go. Semi final and final of the @flyefit Games this Saturday starting at 10 in swords๐Ÿ™Œwish me luck cos I'll definitely need it ๐Ÿ™ˆ๐Ÿ™ˆ#flyefitgames#flyefit#flyefitdrumcondra#representin#strength#conditioning#goingtodie#surelook#stamina#power#fitfam#irishfitfam
Not feeling it today but getting it done.. As I learned from my good mate @rith2010, "When you can't, you must"
Not feeling it today but getting it done.. As I learned from my good mate @rith2010, "When you can't, you must"
Front squats for repsss today โœŒ๐Ÿป๐Ÿค™๐Ÿป appreciating the videography skills of @kijo_michal ๐Ÿ˜
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#squats #frontsquats #personaltrainer #gym #gymrat #flyefit #workout #fitfam #irishfitfam #ukfitfam #punjabi #desi #pakistani #irish #myprotein #thenorthface #puma #l4l #instagood #instadaily #instamood #dublin #iphoneography #iphoneonly #underarmour #instafit #instavideo #fitlife #instavideo
My take on a yoga pose ๐Ÿค—

I use yoga poses as a mindful way to slow down in exercise I donโ€™t pretend to know everything about the yoga practice...(we donโ€™t chant mantras in my class unfortunately) ๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™
For me yoga poses are incorporated into fitness through a little more self awareness of the body and the internal side of us not just the aesthetic side. It usually gives the class participants a chance to have some me time to slow down and check in with progress, strengths/weakness in a holistic way. ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ when my thoughts go a little fast or โ€œmanicโ€ it slows me down and grounds me. Thatโ€™s just how I use it for my own mental health (bipolar disorder sufferer and proud)  but everyone has their own individual goal from exercise whether thatโ€™s detox, recovery etc use what you have available to you. 
Flyefit drumcondra members yoga class today at 12:15 ....as my two yogi inspos  @elisalovesyoga and @the_functional_yogi would say โ€œsee you on the mat guysโ€๐Ÿค— #fitness
My take on a yoga pose ๐Ÿค— I use yoga poses as a mindful way to slow down in exercise I donโ€™t pretend to know everything about the yoga practice...(we donโ€™t chant mantras in my class unfortunately) ๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™๐Ÿ’™ For me yoga poses are incorporated into fitness through a little more self awareness of the body and the internal side of us not just the aesthetic side. It usually gives the class participants a chance to have some me time to slow down and check in with progress, strengths/weakness in a holistic way. ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ when my thoughts go a little fast or โ€œmanicโ€ it slows me down and grounds me. Thatโ€™s just how I use it for my own mental health (bipolar disorder sufferer and proud) but everyone has their own individual goal from exercise whether thatโ€™s detox, recovery etc use what you have available to you. Flyefit drumcondra members yoga class today at 12:15 ....as my two yogi inspos @elisalovesyoga and @the_functional_yogi would say โ€œsee you on the mat guysโ€๐Ÿค— #fitness 
#tb to the farmer's walk using kettlebells and chains ๐Ÿ’ชโ™ฅ๐Ÿคน Hope you had a #happy Tuesday #fitfam ๐Ÿ˜ #fitlifehappylife
๐Ÿ–๐Ÿƒ๐Ÿผโ˜€ #stayfit โœŒ

____________________________________________
#pt #personaltrainer #fit #fitness #fitmom #irish #dublin #irishfitfam #dublinfitfam #ukfitfam #strong #strongnotskinny #blonde #fitspo #instafit #flyefit #gym #farmerswalk #exercise #training #positivity #toughmuddertraining #mudderlegion #eatcleantraindirty #strongbodystrongmind ๐Ÿ’ช
#tb  to the farmer's walk using kettlebells and chains ๐Ÿ’ชโ™ฅ๐Ÿคน Hope you had a #happy  Tuesday #fitfam  ๐Ÿ˜ #fitlifehappylife  ๐Ÿ–๐Ÿƒ๐Ÿผโ˜€ #stayfit  โœŒ ____________________________________________ #pt  #personaltrainer  #fit  #fitness  #fitmom  #irish  #dublin  #irishfitfam  #dublinfitfam  #ukfitfam  #strong  #strongnotskinny  #blonde  #fitspo  #instafit  #flyefit  #gym  #farmerswalk  #exercise  #training  #positivity  #toughmuddertraining  #mudderlegion  #eatcleantraindirty  #strongbodystrongmind  ๐Ÿ’ช
Some 4โ€™s on squats and bench today.
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145kg and 87.5 moving nicely.
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
๐Ÿ“ฉ - info@pursuefitnesscoaching.com
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๐Ÿ’ป - www.pursuefitnesscoaching.com
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” #pursuefitness #strengthcoach #flyefit #flyefitgeorgesstreet #irishfitfam #personaltraining #coaching #strengthtraining #mobility #irishfitfam #progression #training #strength #nutritioncoaching
Some 4โ€™s on squats and bench today. - 145kg and 87.5 moving nicely. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐Ÿ“ฉ - info@pursuefitnesscoaching.com - ๐Ÿ’ป - www.pursuefitnesscoaching.com โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” #pursuefitness  #strengthcoach  #flyefit  #flyefitgeorgesstreet  #irishfitfam  #personaltraining  #coaching  #strengthtraining  #mobility  #irishfitfam  #progression  #training  #strength  #nutritioncoaching 
#transformationtuesday  I might not have the best abs or the biggest Glutes not am I โ€žskinnyโ€œ but Iโ€™m happy to have a healthy relationship with food and excecise again. In the pictures on the left from May 2016 I just started weighttraining aka doing all the machines in the gym in a row which then changed to weight training. I remember being unhappy about my body, doing hours of cardio and doing various classes. I remember being called bulky by the owner of the gym I used to train in. I hated my thighs because I didnt have a gap in between them. I was eating about 1500 kcals a day and was stressing about food. Even though I spent hours in the gym I didnโ€™t see changes in my body. At some point I went to the gym twice a day. I was doing squats but didnโ€™t feel them in my glutes at all, hence I didnโ€™t have a bum ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ I had no clue about training or nutrition and was told not to do deadlifts because of the risk of injury.  Now Iโ€™ve a healthy relationship with food, enjoy myself and enjoy the gym. I sort of know, what works for me an how to train properly. Iโ€™m eating around 2400 kcal a day, go to the gym and am active besides being in work. Iโ€™m not counting macros. Of course I have parts of my body that Iโ€™m conscious of but Iโ€™ve accepted them. Look at my face in the pictures: I donโ€™t think there are more words needed.  Still working on that waist to booty ratio though ๐Ÿ’ƒ๐Ÿป๐Ÿ‘ #itsajourney #letstalkmentalhealth #flyefit #irishfitfam #youdoyou #happyness #gym #flyefit #health
#transformationtuesday  I might not have the best abs or the biggest Glutes not am I โ€žskinnyโ€œ but Iโ€™m happy to have a healthy relationship with food and excecise again. In the pictures on the left from May 2016 I just started weighttraining aka doing all the machines in the gym in a row which then changed to weight training. I remember being unhappy about my body, doing hours of cardio and doing various classes. I remember being called bulky by the owner of the gym I used to train in. I hated my thighs because I didnt have a gap in between them. I was eating about 1500 kcals a day and was stressing about food. Even though I spent hours in the gym I didnโ€™t see changes in my body. At some point I went to the gym twice a day. I was doing squats but didnโ€™t feel them in my glutes at all, hence I didnโ€™t have a bum ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ I had no clue about training or nutrition and was told not to do deadlifts because of the risk of injury. Now Iโ€™ve a healthy relationship with food, enjoy myself and enjoy the gym. I sort of know, what works for me an how to train properly. Iโ€™m eating around 2400 kcal a day, go to the gym and am active besides being in work. Iโ€™m not counting macros. Of course I have parts of my body that Iโ€™m conscious of but Iโ€™ve accepted them. Look at my face in the pictures: I donโ€™t think there are more words needed. Still working on that waist to booty ratio though ๐Ÿ’ƒ๐Ÿป๐Ÿ‘ #itsajourney  #letstalkmentalhealth  #flyefit  #irishfitfam  #youdoyou  #happyness  #gym  #flyefit  #health 
Tuesday complete โœ… 
Clients โœ… 
Daily Tasks โœ… 
Upper body workout โœ… 
Now bring on Wednesday ๐Ÿ”ฅ
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#irishfitfam 
#fitness 
#fitspo 
#fit 
#fitnessmotivation 
#fitnesslife 
#fitnessjourney 
#fatloss 
#coach 
#flyefit 
#flyefitchq 
#mensfashion 
#mensstyle 
#stylish 
#lifestyleblogger 
#lifestyledesign 
#business 
#strong 
#athlete 
#trainer 
#powerlifting 
#liftweights 
#weightlosstransformation 
#coaching 
#mentor 
#grinding 
#tuesdaymotivation 
#tuesday
Tuesday complete โœ… Clients โœ… Daily Tasks โœ… Upper body workout โœ… Now bring on Wednesday ๐Ÿ”ฅ . . . . . #irishfitfam  #fitness  #fitspo  #fit  #fitnessmotivation  #fitnesslife  #fitnessjourney  #fatloss  #coach  #flyefit  #flyefitchq  #mensfashion  #mensstyle  #stylish  #lifestyleblogger  #lifestyledesign  #business  #strong  #athlete  #trainer  #powerlifting  #liftweights  #weightlosstransformation  #coaching  #mentor  #grinding  #tuesdaymotivation  #tuesday 
Glute Talk ๐Ÿ‘ 
First of all I am living proof that they can be built...you might have to get a lil obsessed with hip thrusts but it can be done.  I've mentioned before but I just don't store much fat in that area.  I had to WERK !!! You don't need to go to the gym everyday. If building your glutes is your only aim then let that be your focus eg. If you can only commit to 3 days per week then do 3 glute focused sessions per week. 
Ignore comments online that condescend to women who "only train glutes". I don't do hip thrusts so I can tell people how strong I am at the exercise. I do them because I want my bum to look good in jeans ๐Ÿ˜

Ps. Follow @bretcontreras1

#fitness#fitfam#glutes#gluteworkout#irishfitfam#ukfitfam#bodybuilding#powerlifting#calisthenics#hipthrusts#girlswithmuscle#girlswithmuscle#aesthetics#beastmode#fitspo#protein#shredded#beastmode#bbg#gymbunny#flyefit
Glute Talk ๐Ÿ‘ First of all I am living proof that they can be built...you might have to get a lil obsessed with hip thrusts but it can be done. I've mentioned before but I just don't store much fat in that area. I had to WERK !!! You don't need to go to the gym everyday. If building your glutes is your only aim then let that be your focus eg. If you can only commit to 3 days per week then do 3 glute focused sessions per week. Ignore comments online that condescend to women who "only train glutes". I don't do hip thrusts so I can tell people how strong I am at the exercise. I do them because I want my bum to look good in jeans ๐Ÿ˜ Ps. Follow @bretcontreras1 #fitness #fitfam #glutes #gluteworkout #irishfitfam #ukfitfam #bodybuilding #powerlifting #calisthenics #hipthrusts #girlswithmuscle #girlswithmuscle #aesthetics #beastmode #fitspo #protein #shredded #beastmode #bbg #gymbunny #flyefit 
Post chest and and shoulders beef stir fry ๐Ÿ‘Œ
Post chest and and shoulders beef stir fry ๐Ÿ‘Œ
Crossfittinโ€™ it hard on Sunday with @kieran_murray. We probably moaned too much throughout. While we probably cursed too much through all the shitty reps. Anything to get through the pain and lactic burn ๐Ÿ˜‚ Fun session all the same... as per usual with my training buddies โค๏ธ #CoachDbomb #cardio #metcon #fatloss #training #swole #friends #crossfitgirls #crossfitboys #strong #hypertrophy #humpday #fitfam #crossfit #bodybuilding  #follow4follow #girlswithmuscles #trainharderthanme #irishfitfam #flyefit  #strengthtraining  #fitnessjourney #l4l #traininsane #dublin #snatch #burpees #HSPU
Crossfittinโ€™ it hard on Sunday with @kieran_murray. We probably moaned too much throughout. While we probably cursed too much through all the shitty reps. Anything to get through the pain and lactic burn ๐Ÿ˜‚ Fun session all the same... as per usual with my training buddies โค๏ธ #CoachDbomb  #cardio  #metcon  #fatloss  #training  #swole  #friends  #crossfitgirls  #crossfitboys  #strong  #hypertrophy  #humpday  #fitfam  #crossfit  #bodybuilding  #follow4follow  #girlswithmuscles  #trainharderthanme  #irishfitfam  #flyefit  #strengthtraining  #fitnessjourney  #l4l  #traininsane  #dublin  #snatch  #burpees  #HSPU 
Do you take Creatine?
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Here is the Ultimate Guide (OK maybe not the ultimate, but itโ€™ll get you started)โ—๏ธ .
Creatine is one of the most researched and used supplements on the market, used by both sports pros and novices. Huge benefits for both performance, body composition and even brain function!
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For a more in depth review of itโ€™s many uses, itโ€™s function in energy provision and its potential harmful effects, check my blog post on madcitybarbell.com (LINK IN BIO) or read some of papers referenced ๐Ÿค™๐Ÿฝ
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#iifymgirls##diet#iifym#doyoueven#dedication#fitspo#fitfam#fitness#flyefit#lowcalorie#flexibledieting#gym#goals#gymbunny#girlswholift#dietplan#irishfitfam#motivation#creatine#ukfitfam#workout#diet#healthyliving#gymrat#weightloss#weightlifting
Do you take Creatine? . Here is the Ultimate Guide (OK maybe not the ultimate, but itโ€™ll get you started)โ—๏ธ . Creatine is one of the most researched and used supplements on the market, used by both sports pros and novices. Huge benefits for both performance, body composition and even brain function! . For a more in depth review of itโ€™s many uses, itโ€™s function in energy provision and its potential harmful effects, check my blog post on madcitybarbell.com (LINK IN BIO) or read some of papers referenced ๐Ÿค™๐Ÿฝ . #iifymgirls ##diet #iifym #doyoueven #dedication #fitspo #fitfam #fitness #flyefit #lowcalorie #flexibledieting #gym #goals #gymbunny #girlswholift #dietplan #irishfitfam #motivation #creatine #ukfitfam #workout #diet #healthyliving #gymrat #weightloss #weightlifting 
The kettlebell - one of the best pieces of kit you can get.

Don't tell me you go 'beast mode' if you don't ever use one of these; they punish the weak.

#flyefitswords #flyefit #strength #strong #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #igfitness #igfitfam #igfit #instafit #instagram #deadlift #deadlifts #ironaddict #iifym #doyouevenlift #doyoueven #gym #fitspo #challenge #powerlifting #instagramfitness #instagramfitfam
The kettlebell - one of the best pieces of kit you can get. Don't tell me you go 'beast mode' if you don't ever use one of these; they punish the weak. #flyefitswords  #flyefit  #strength  #strong  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #igfitness  #igfitfam  #igfit  #instafit  #instagram  #deadlift  #deadlifts  #ironaddict  #iifym  #doyouevenlift  #doyoueven  #gym  #fitspo  #challenge  #powerlifting  #instagramfitness  #instagramfitfam 
Sumo Deads 200x8
Hi-Bar Beltless Squats 180x8
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Me: โ€œEamonn I was reading this interesting article about how cardio benefits Powerliftersโ€
Eamonn: *Sends Program*
Me: โ€œYeah I was reading this interesting article about how cardio negatively impacts Powerliftersโ€
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#flyefit #squats #deadlift #irishfitfam #AIPO #Laoch @jayboggan @eamonnstrong @legathron
Sumo Deads 200x8 Hi-Bar Beltless Squats 180x8 . Me: โ€œEamonn I was reading this interesting article about how cardio benefits Powerliftersโ€ Eamonn: *Sends Program* Me: โ€œYeah I was reading this interesting article about how cardio negatively impacts Powerliftersโ€ . #flyefit  #squats  #deadlift  #irishfitfam  #AIPO  #Laoch  @jayboggan @eamonnstrong @legathron
I hate leg day but still doing it frequently ๐Ÿค• Try this leg finisher no need for weight ๐Ÿค™๐ŸฝSwip for my new Puma squat โ€œshoesโ€ ๐Ÿคฃ #mosalah #aesthetic #squats #legday #lifestyle #gym #mindset #smile #onelegsquat #muscle #pumasocks #puma #bodybuilding #fitness #fitnessjourney #fitnessaddict #ironaddict #flyefit #discipline #hardwork #workout #dedication #desire #showup #allahpeace #stayhungry #coffee #monster #beast #self_confidence_not_arrogance
I hate leg day but still doing it frequently ๐Ÿค• Try this leg finisher no need for weight ๐Ÿค™๐ŸฝSwip for my new Puma squat โ€œshoesโ€ ๐Ÿคฃ #mosalah  #aesthetic  #squats  #legday  #lifestyle  #gym  #mindset  #smile  #onelegsquat  #muscle  #pumasocks  #puma  #bodybuilding  #fitness  #fitnessjourney  #fitnessaddict  #ironaddict  #flyefit  #discipline  #hardwork  #workout  #dedication  #desire  #showup  #allahpeace  #stayhungry  #coffee  #monster  #beast  #self_confidence_not_arrogance 
Good snap from the weekend from @davidkiberd ๐Ÿ‘Š๐Ÿผ headguards are a nuisance ๐Ÿ™„ never again๐Ÿ˜‚ ๐ŸฅŠ #SONNER #HBA
Good snap from the weekend from @davidkiberd ๐Ÿ‘Š๐Ÿผ headguards are a nuisance ๐Ÿ™„ never again๐Ÿ˜‚ ๐ŸฅŠ #SONNER  #HBA 
Highlights from last Saturday's Heat of the @flyefit Games ๐Ÿ‹
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Looking forward to the Semi-finals & Finals in Swords this Saturday. It's going to be intense ๐Ÿ˜ฒ๐Ÿ‘Œ
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#personaltrainers #flyefitgames #crossfitireland #flyefit #strengthtraining #girlswholift #teamdramaticphysiques #wod #strongmen #strongwomen
Cranky face -how Iโ€™m feeling right now ๐Ÿ˜‚ so excited to have tomorrow morning off to SLEEP!! ๐Ÿ˜ด But first, 3 classes back to back tonight! That will cheer me up ๐ŸŽ‰ Iโ€™m been feeling super overwhelmed but I think itโ€™s just from the weekend away and catching up on life with less than 6 hours sleep the past 4 nights. Sleep is so important for mental wellbeing!!! Iโ€™m going to approach some peers of mine for friendly advice because there is nothing worse in life than feeling you are alone in your thoughts. You are never alone. Donโ€™t be afraid to ask for help, advice, ideas and continue to ask questions every day! Who cares if youโ€™re annoying AF! I donโ€™t ๐Ÿ˜‚ back to my Malasana challenge tonight! Whatever you do today, smile and remember, things are not as bad as our monkey mind allows us to think it is! โœจ #malasana #yogisquat #dreaming #tiuteam
Cranky face -how Iโ€™m feeling right now ๐Ÿ˜‚ so excited to have tomorrow morning off to SLEEP!! ๐Ÿ˜ด But first, 3 classes back to back tonight! That will cheer me up ๐ŸŽ‰ Iโ€™m been feeling super overwhelmed but I think itโ€™s just from the weekend away and catching up on life with less than 6 hours sleep the past 4 nights. Sleep is so important for mental wellbeing!!! Iโ€™m going to approach some peers of mine for friendly advice because there is nothing worse in life than feeling you are alone in your thoughts. You are never alone. Donโ€™t be afraid to ask for help, advice, ideas and continue to ask questions every day! Who cares if youโ€™re annoying AF! I donโ€™t ๐Ÿ˜‚ back to my Malasana challenge tonight! Whatever you do today, smile and remember, things are not as bad as our monkey mind allows us to think it is! โœจ #malasana  #yogisquat  #dreaming  #tiuteam 
Fitness related video of some 120kg squats after a rough enough weekend that i dont want to talk about ๐Ÿ˜‚๐Ÿ˜‚ thanks  to @naidz93 photography for the shot give her a shout for all your media requirements #flyefitranelagh #flyefit #personaltrainer #nutrition #fitness #weighttraining #squats #squat120kg #legday #legs #powerlifting #strength #strengthtraining  #food #boxing #boxingfitness
RDLs: Romanian Deadlifts with toes elevated on two little plates are one of my favourite exercises to hit stubborn hamstrings ๐Ÿ‘Š๐Ÿป keep a slight bend in the knees & reach down as far as you feel that stretch in the hamstrings, to about mid shin height, no need to touch the floor! Go heavier wearing a belt for support ๐Ÿ˜Ž @flyefit 
#flyefit #legworkout #deadlifts
RDLs: Romanian Deadlifts with toes elevated on two little plates are one of my favourite exercises to hit stubborn hamstrings ๐Ÿ‘Š๐Ÿป keep a slight bend in the knees & reach down as far as you feel that stretch in the hamstrings, to about mid shin height, no need to touch the floor! Go heavier wearing a belt for support ๐Ÿ˜Ž @flyefit #flyefit  #legworkout  #deadlifts 
Things are starting to take a step in the right direction
Things are starting to take a step in the right direction
Best thing to have in your bag for this exact scenario!๐Ÿ‘Œ๐Ÿป Get up at 6am to run to the gym, forgetting to engage your brain before leaving and forgetting your pre workout and everything else you need for the day!๐Ÿ’”๐Ÿ‘€๐Ÿ˜ด @little_dragon_supplements energy shot! With 180mg of caffeine in a tiny but effective shot๐Ÿ’ฅ taste wasnโ€™t what I expected when it said bubblegum, however itโ€™s there to give you energy and it did so๐Ÿคท๐Ÿผโ€โ™‚๏ธ 7/10 would recommend! And they seem to be in most gym vending machines ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ#lsnreviews @lsnreviews
Best thing to have in your bag for this exact scenario!๐Ÿ‘Œ๐Ÿป Get up at 6am to run to the gym, forgetting to engage your brain before leaving and forgetting your pre workout and everything else you need for the day!๐Ÿ’”๐Ÿ‘€๐Ÿ˜ด @little_dragon_supplements energy shot! With 180mg of caffeine in a tiny but effective shot๐Ÿ’ฅ taste wasnโ€™t what I expected when it said bubblegum, however itโ€™s there to give you energy and it did so๐Ÿคท๐Ÿผโ€โ™‚๏ธ 7/10 would recommend! And they seem to be in most gym vending machines ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ#lsnreviews  @lsnreviews
A piece from Sunday's event ๐Ÿ‘Ÿ๐Ÿ’จ๐ŸŒ™ Wonderful experience warming up all the competitors @nightrundublin to the rhythm of the music ๐ŸŽถ๐Ÿ‘ฃ๐Ÿ’ƒ@flyefit team ๐Ÿ’ช๐Ÿ‘ #nightrun #dynamicduo #warmups #goodvibes #dance #run #dublin #runners #challenge #competition #exercise #cardio #workout #workhard #focus #health #fitness #goals #fit #lifestyle #personaltrainer #flyefit #gym #motivation #fitspiration #fitnessmotivation
A piece from Sunday's event ๐Ÿ‘Ÿ๐Ÿ’จ๐ŸŒ™ Wonderful experience warming up all the competitors @nightrundublin to the rhythm of the music ๐ŸŽถ๐Ÿ‘ฃ๐Ÿ’ƒ@flyefit team ๐Ÿ’ช๐Ÿ‘ #nightrun  #dynamicduo  #warmups  #goodvibes  #dance  #run  #dublin  #runners  #challenge  #competition  #exercise  #cardio  #workout  #workhard  #focus  #health  #fitness  #goals  #fit  #lifestyle  #personaltrainer  #flyefit  #gym  #motivation  #fitspiration  #fitnessmotivation 
Your just starting out trying to lose fat, but are trying to make every meal โ€œperfectโ€ ๐Ÿค”
โ–ซ๏ธ
Make it so easy you canโ€™t fail and just focus on getting your first meal of the day on point ๐Ÿณ๐Ÿ“
โ–ซ๏ธ
Keep nailing this meal until it becomes second nature and you donโ€™t even have to think about it. Once your there, then you can move on to the second meal of the day ๐Ÿ—๐Ÿฅ—
โ–ซ๏ธ
Iโ€™d place a decent wager that starting the day with a smashing meal will have a knock on effect to the rest of the day ๐Ÿ‘Œ๐Ÿป
โ–ซ๏ธ
#FitFastFood
Your just starting out trying to lose fat, but are trying to make every meal โ€œperfectโ€ ๐Ÿค” โ–ซ๏ธ Make it so easy you canโ€™t fail and just focus on getting your first meal of the day on point ๐Ÿณ๐Ÿ“ โ–ซ๏ธ Keep nailing this meal until it becomes second nature and you donโ€™t even have to think about it. Once your there, then you can move on to the second meal of the day ๐Ÿ—๐Ÿฅ— โ–ซ๏ธ Iโ€™d place a decent wager that starting the day with a smashing meal will have a knock on effect to the rest of the day ๐Ÿ‘Œ๐Ÿป โ–ซ๏ธ #FitFastFood 
Whether your goal is weight loss or youโ€™re trying to gain some size, a protein shake can be super handy!
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Simple changes can either add/reduce calories:
โ–ถ๏ธ Type of milk, water or juice (OJ massively increases carbs)
โ–ถ๏ธ Type of fruit. Berries are low carbs while banana and avocado are higher
โ–ถ๏ธ Increase volume with ice and spinach!
โ–ถ๏ธ Boost caffeine hit by adding a shot of espresso!
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Happy Shaking ๐Ÿค™๐Ÿฝ
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#iifymgirls##diet#iifym#doyoueven#dedication#fitspo#fitfam#fitness#flyefit#lowcalorie#flexibledieting#gym#goals#gymbunny#girlswholift#dietplan#irishfitfam#motivation#girlgains#ukfitfam#workout#diet#healthyliving#gymrat#weightloss#weightlifting
Whether your goal is weight loss or youโ€™re trying to gain some size, a protein shake can be super handy! . Simple changes can either add/reduce calories: โ–ถ๏ธ Type of milk, water or juice (OJ massively increases carbs) โ–ถ๏ธ Type of fruit. Berries are low carbs while banana and avocado are higher โ–ถ๏ธ Increase volume with ice and spinach! โ–ถ๏ธ Boost caffeine hit by adding a shot of espresso! . Happy Shaking ๐Ÿค™๐Ÿฝ . #iifymgirls ##diet #iifym #doyoueven #dedication #fitspo #fitfam #fitness #flyefit #lowcalorie #flexibledieting #gym #goals #gymbunny #girlswholift #dietplan #irishfitfam #motivation #girlgains #ukfitfam #workout #diet #healthyliving #gymrat #weightloss #weightlifting 
More deadlift and deadlift progression. I donโ€™t mind deadlifts, now!โ€.๐Ÿ‹๐Ÿ’ช๐Ÿ‘Œ #gym #dublin #fitness #fitfam #fitspiration #fitnessjourney #fitnessfam #cardio #weightlifting #powerlifting #ireland #gymnasium #running #hiit #hiitworkout #sprinting #flyefit  #lifting #squats #deadlift  #newyear #2018  #fitbit #bulkpowder #latenight #bikinibody #drumcondra #beastmode #beast #deadlifts #powerlifting #squats
More deadlift and deadlift progression. I donโ€™t mind deadlifts, now!โ€.๐Ÿ‹๐Ÿ’ช๐Ÿ‘Œ #gym  #dublin  #fitness  #fitfam  #fitspiration  #fitnessjourney  #fitnessfam  #cardio  #weightlifting  #powerlifting  #ireland  #gymnasium  #running  #hiit  #hiitworkout  #sprinting  #flyefit  #lifting  #squats  #deadlift  #newyear  #2018  #fitbit  #bulkpowder  #latenight  #bikinibody  #drumcondra  #beastmode  #beast  #deadlifts  #powerlifting  #squats 
Post back nutrition white rice, chicken and beef with mushrooms, onions and peppers ๐Ÿ’ช
Post back nutrition white rice, chicken and beef with mushrooms, onions and peppers ๐Ÿ’ช
๐Ÿšจ NON INSTA-HUN LEG TRAINING .
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Firstly before we get into this. I am all for people training in whatever way they see fit, it's always better than sitting on a couch, if it gets you up and going and keeps you fit then by all means work away. BUT thought I'd touch on this
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Not a day goes by in the gym where I don't see a girl training lower body with a myriad of fluff exercises that they must believe will give them the lower body similar to that of the "Insta models" they follow. ๐Ÿค”
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Kickbacks for days, bodyweight courtesy squats, side lying leg raises and so on. They aren't really going to do much if anything to develop the lower half - more so - to believe this will get you to the level to which you can make money flaunting your bum holding a BCAA drink is even more outlandish ๐Ÿคฃ๐Ÿ‘Ž
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Heavy compound movements are the way to go. Starting off light to build form and test your mobility, Then moving onto the tried at tested! ๐Ÿ‹
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Squat, Hinge and some form of unilateral (Single Leg) movement should be the base of your leg training - that and some light Kettlebell movements for functional stuff if that's what you want also. .
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Here is @coppenemma  hรฌtting some ๐Ÿ”น Paused highbar Squats ๐Ÿ”น Trap bar deadlifts ๐Ÿ”น Plate loaded Leg Press ๐Ÿ”น Stiff Legged deadlifts ๐Ÿ”น Kettlebell Bulgarian Split Squat .
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#LegTraining #Squats #Deads #GirlsWhoLift #Fitfam #Irishfitfam #PersonalTrainer #PT #Flyefit #Instasize #Gym #StrongNotSkinny #Training #LegDay
๐Ÿšจ NON INSTA-HUN LEG TRAINING . . Firstly before we get into this. I am all for people training in whatever way they see fit, it's always better than sitting on a couch, if it gets you up and going and keeps you fit then by all means work away. BUT thought I'd touch on this . . Not a day goes by in the gym where I don't see a girl training lower body with a myriad of fluff exercises that they must believe will give them the lower body similar to that of the "Insta models" they follow. ๐Ÿค” . . Kickbacks for days, bodyweight courtesy squats, side lying leg raises and so on. They aren't really going to do much if anything to develop the lower half - more so - to believe this will get you to the level to which you can make money flaunting your bum holding a BCAA drink is even more outlandish ๐Ÿคฃ๐Ÿ‘Ž . . Heavy compound movements are the way to go. Starting off light to build form and test your mobility, Then moving onto the tried at tested! ๐Ÿ‹ . . Squat, Hinge and some form of unilateral (Single Leg) movement should be the base of your leg training - that and some light Kettlebell movements for functional stuff if that's what you want also. . . Here is @coppenemma hรฌtting some ๐Ÿ”น Paused highbar Squats ๐Ÿ”น Trap bar deadlifts ๐Ÿ”น Plate loaded Leg Press ๐Ÿ”น Stiff Legged deadlifts ๐Ÿ”น Kettlebell Bulgarian Split Squat . . #LegTraining  #Squats  #Deads  #GirlsWhoLift  #Fitfam  #Irishfitfam  #PersonalTrainer  #PT  #Flyefit  #Instasize  #Gym  #StrongNotSkinny  #Training  #LegDay 
We got our three days of sunshine โ˜€๏ธ Now back to clouds โ˜๏ธ and Irish-ness โ˜˜๏ธ Sending positive vibes for a fresh week of killing it ๐Ÿ”ฅ
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#irishfitfam 
#fitness 
#fitspo 
#instafit 
#mensstyle 
#mensfashion 
#beastmode 
#mondaymotivation 
#happiness 
#freedom 
#personaltrainer 
#lifting 
#weightlifting 
#flyefitchq 
#flyefit 
#businessowner 
#fashionistas 
#fashiongram 
#ootd 
#entrepreneur 
#workout 
#keepmovingforward 
#positivity 
#mindset 
#gains 
#coach 
#style 
#stylish 
#dublin 
#ireland
We got our three days of sunshine โ˜€๏ธ Now back to clouds โ˜๏ธ and Irish-ness โ˜˜๏ธ Sending positive vibes for a fresh week of killing it ๐Ÿ”ฅ . . . . #irishfitfam  #fitness  #fitspo  #instafit  #mensstyle  #mensfashion  #beastmode  #mondaymotivation  #happiness  #freedom  #personaltrainer  #lifting  #weightlifting  #flyefitchq  #flyefit  #businessowner  #fashionistas  #fashiongram  #ootd  #entrepreneur  #workout  #keepmovingforward  #positivity  #mindset  #gains  #coach  #style  #stylish  #dublin  #ireland 
Still on a high after completing my first 10k (without stopping) at last nightโ€™s KBC Night Run. It was an incredible experience running through the streets of Dublin, Shelbourne Park, east link and docklands - Iโ€™ll never forget it! Canโ€™t wait for my next one โ˜๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ’จ๐Ÿฅ‡๐ŸŽ‰ #ownthenight #flyefit #fitness #fit #runner #running #healthylifestyle #onlydiditfortheblingblingmedal
Still on a high after completing my first 10k (without stopping) at last nightโ€™s KBC Night Run. It was an incredible experience running through the streets of Dublin, Shelbourne Park, east link and docklands - Iโ€™ll never forget it! Canโ€™t wait for my next one โ˜๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ’จ๐Ÿฅ‡๐ŸŽ‰ #ownthenight  #flyefit  #fitness  #fit  #runner  #running  #healthylifestyle  #onlydiditfortheblingblingmedal 
Was very cool to see the @revfit crew test over the weekend!! ๐Ÿ’ช๐Ÿป Great day! #5asidefootball #groupphoto #revfit โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
๐Ÿ“ฉ - info@pursuefitnesscoaching.com
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๐Ÿ’ป - www.pursuefitnesscoaching.com
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” #pursuefitness #strengthcoach #flyefit #flyefitgeorgesstreet #irishfitfam #personaltraining #coaching #strengthtraining #mobility #irishfitfam #progression #training #strength #nutritioncoaching
Was very cool to see the @revfit crew test over the weekend!! ๐Ÿ’ช๐Ÿป Great day! #5asidefootball  #groupphoto  #revfit  โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐Ÿ“ฉ - info@pursuefitnesscoaching.com - ๐Ÿ’ป - www.pursuefitnesscoaching.com โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” #pursuefitness  #strengthcoach  #flyefit  #flyefitgeorgesstreet  #irishfitfam  #personaltraining  #coaching  #strengthtraining  #mobility  #irishfitfam  #progression  #training  #strength  #nutritioncoaching 
No words needed here ๐Ÿ˜Š
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Next stop, @questadventureseries Achill and Boyne Adventure Race. 
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Check out www.tomaswhelanfitness.com and get in touch if you want to join the team ๐Ÿ‘‹
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#tomaswhelanfitness
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#flyefit #dublin #ireland #personaltrainer #coach 
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#adventure #race #running #cycling #kayaking #fitness