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Here's to last week's show and with stepping on stage again today Im no where near as lean and conditioned this week unfortunately and as they say this is a video and you can't put filters on a video 😂 Instagram dropped video quality a bit too but sure 😂 I'm not too annoyed about letting my physique go during the week for the upcoming show but just looking to getting more stage experience having a blast being confident on stage and having fun with the boys backstage @jaime_tubby_monaghan @aaronneary_ ! And of course letting the off season commence post show 🙏😂 Competitive Bodybuilding is a unique mindset and one of the most grueling exhasuting sports mentally and physically (in different ways to a other exastive sports obv) Any Man or woman who steps up on stage pealed diced and dry or even makes the effort and is true to themselves I will always give the upmost respect 🙏🙏🙏💪 #miamipro #gym #gains #fitness #fitfam #irishfitfam#galwayfitfam #dublinfitfam #miamipro #fitnessmodel #abs#aesthetics #gains #nutrition #diet #strong #fitnessmodel#bodybuilding #bodybuilder #weigts #pose #shredded #lean#Motivation #ukfitfam #student #medschool#mensphysique #Mod #Profitnessmodel
Here's to last week's show and with stepping on stage again today Im no where near as lean and conditioned this week unfortunately and as they say this is a video and you can't put filters on a video 😂 Instagram dropped video quality a bit too but sure 😂 I'm not too annoyed about letting my physique go during the week for the upcoming show but just looking to getting more stage experience having a blast being confident on stage and having fun with the boys backstage @jaime_tubby_monaghan @aaronneary_ ! And of course letting the off season commence post show 🙏😂 Competitive Bodybuilding is a unique mindset and one of the most grueling exhasuting sports mentally and physically (in different ways to a other exastive sports obv) Any Man or woman who steps up on stage pealed diced and dry or even makes the effort and is true to themselves I will always give the upmost respect 🙏🙏🙏💪 #miamipro  #gym  #gains  #fitness  #fitfam  #irishfitfam #galwayfitfam  #dublinfitfam  #miamipro  #fitnessmodel  #abs #aesthetics  #gains  #nutrition  #diet  #strong  #fitnessmodel #bodybuilding  #bodybuilder  #weigts  #pose  #shredded  #lean #Motivation  #ukfitfam  #student  #medschool #mensphysique  #Mod  #Profitnessmodel 
Saturday morning conditioning!! Even better when the sun is out! #focus #gym #fitness #conditioning #workout #sun #strengthandconditioning #gymlife #irishfitfam #ukfitfam #insafit #motivation
Clean & Jerks 🏋. I spent my Saturday morning session practising everything I'm not great at. I have a habit on focusing + training everything I love instead of improving my weaknesses. These include chin ups, clean + jerks + abs in general. The only way to get better at something is to keep trying 🙆😉.
Clean & Jerks 🏋. I spent my Saturday morning session practising everything I'm not great at. I have a habit on focusing + training everything I love instead of improving my weaknesses. These include chin ups, clean + jerks + abs in general. The only way to get better at something is to keep trying 🙆😉.
What weights, or iron supplements like some call them and whey powder have in common ? 
Both are good for weight loss and muscle gain. 
Whey is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of of protein, which means it also increases muscle protein synthesis. 
Whey also delivers a large amount of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging. While whey has also been claimed to increase fat loss, this is a function of protein, rather than the whey itself. This means that the whey itself does not reduce fat, but taking in more protein often aids with fat loss efforts. 
It is recommemded to consume around 2g of protein per kg of body weight for an active person. Whey can help to meat those targets.

For anyone with a lactose intolerance we have a wide range of Whey Isolates. 
Anyone lifting weights today ?#fitnessireland#bodybulding#bjjlifestyle#bjjireland#mmaireland#mma#fitfam#7nutrition#olimp#proteinpowder#protein#bestprice#bestshop#healthyfood#donaghmede#dublin13#dublin🍀#irishfitfam#ireland🍀#5starfitnessandnutrition 
DONAGHMEDE SHOPPING CENTRE DUBLIN13 💪💪💪💪💪
What weights, or iron supplements like some call them and whey powder have in common ? Both are good for weight loss and muscle gain. Whey is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of of protein, which means it also increases muscle protein synthesis. Whey also delivers a large amount of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging. While whey has also been claimed to increase fat loss, this is a function of protein, rather than the whey itself. This means that the whey itself does not reduce fat, but taking in more protein often aids with fat loss efforts. It is recommemded to consume around 2g of protein per kg of body weight for an active person. Whey can help to meat those targets. For anyone with a lactose intolerance we have a wide range of Whey Isolates. Anyone lifting weights today ?#fitnessireland #bodybulding #bjjlifestyle #bjjireland #mmaireland #mma #fitfam #7nutrition #olimp #proteinpowder #protein #bestprice #bestshop #healthyfood #donaghmede #dublin13 #dublin 🍀#irishfitfam #ireland 🍀#5starfitnessandnutrition  DONAGHMEDE SHOPPING CENTRE DUBLIN13 💪💪💪💪💪
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Where's your head at?!
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Physical and mental health go hand in hand!
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Don't bottle it up 💪
********** Where's your head at?! - Physical and mental health go hand in hand! - Don't bottle it up 💪
3,4,5.....8 meals?
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The number doesn't matter, what does matter is that you can actually utilise the nutrients that come in.
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Physique athletes eat 6 times a day and are shredded, that works best right.
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They are selfish AF and DGAF for anything else other than meal 1-6. But this is real life amigo.
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Let's look first at how you actually eat, are you on the go non stop, trying to eat a meal off your lap in the car, grabbing off a plate and running out the door to get the at 3 hourly hit of leucine for optimal right for meal 1 through to 5 you maybe sit for the 6th?
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Your are constantly in a mega stressed state, frankly IDGAF what the research suggests, you are not in a clinical lab you are in real life. 90 % of your day is fight or flight. What about rest and digest?
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You are what you can absorb and assimilate. Not what you simply eat.
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So I'm going to suggest eating less frequently and actually giving your self a chance to get some use from the nutrients off your plate.
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Setting 10-15 mins aside 3 times daily is far easier than setting it aside 6-8 times. Besides from being a major pain in the ass eating every 2 hours you are not benefiting from it, asking more and more from your already impaired gut. Taking a pounding every 2 hours. Give the guy a rest he's on overtime.
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Make eating less stressful, less of a chore , actually fill up for longer than 2 hours and make some improvements all round by trying this out, I can guarantee for the majority of you reading this will help immensely.
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Got a 6 meal buddy? Tag em 😎👍.
3,4,5.....8 meals? - The number doesn't matter, what does matter is that you can actually utilise the nutrients that come in. - Physique athletes eat 6 times a day and are shredded, that works best right. - They are selfish AF and DGAF for anything else other than meal 1-6. But this is real life amigo. - Let's look first at how you actually eat, are you on the go non stop, trying to eat a meal off your lap in the car, grabbing off a plate and running out the door to get the at 3 hourly hit of leucine for optimal right for meal 1 through to 5 you maybe sit for the 6th? - Your are constantly in a mega stressed state, frankly IDGAF what the research suggests, you are not in a clinical lab you are in real life. 90 % of your day is fight or flight. What about rest and digest? - You are what you can absorb and assimilate. Not what you simply eat. - So I'm going to suggest eating less frequently and actually giving your self a chance to get some use from the nutrients off your plate. - Setting 10-15 mins aside 3 times daily is far easier than setting it aside 6-8 times. Besides from being a major pain in the ass eating every 2 hours you are not benefiting from it, asking more and more from your already impaired gut. Taking a pounding every 2 hours. Give the guy a rest he's on overtime. - Make eating less stressful, less of a chore , actually fill up for longer than 2 hours and make some improvements all round by trying this out, I can guarantee for the majority of you reading this will help immensely. - Got a 6 meal buddy? Tag em 😎👍.
Tell my momma I made it! 💵 🚗 💼 .
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Disclaimer:
Car = the banks
Suit = @primark
Photographer = Me
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Now can you visualise me parking the car, getting out to set my phone down by the step, getting back into the car to make it look like I'm getting out of the car as the photo is taken on a timer.
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Don't tell my mother I made it, please. Not yet. 😂 .
#bmw #corkfitfam #ironaddict #supplements #fitness #cardio #gym #workout #bodybuilding #cars #suits #sunlight🌞 #phototimer #photography #irishfitfam #ukfitfam #beamer #parody #humble #hiit #comedylife #imadeit #noyoudidnt #nofilter #carlovers #irishcarfam
Tell my momma I made it! 💵 🚗 💼 . . Disclaimer: Car = the banks Suit = @primark Photographer = Me . . Now can you visualise me parking the car, getting out to set my phone down by the step, getting back into the car to make it look like I'm getting out of the car as the photo is taken on a timer. . Don't tell my mother I made it, please. Not yet. 😂 . #bmw  #corkfitfam  #ironaddict  #supplements  #fitness  #cardio  #gym  #workout  #bodybuilding  #cars  #suits  #sunlight 🌞 #phototimer  #photography  #irishfitfam  #ukfitfam  #beamer  #parody  #humble  #hiit  #comedylife  #imadeit  #noyoudidnt  #nofilter  #carlovers  #irishcarfam 
New Video is now up!!! 🔥🔥🔥
Check it out @MPBMX on YT, link is in my bio 🎥🎞️🤜🤛
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#bmx #flatland #ride #bmxlife #calisthenics #streetworkout #streetworkouts #yoga #strenght #flexibility #mobility #irishfitfam #aspire #inspire #perspire #motivation #hustlehard #newvideoalert #hustlers #grind #YouTube #vlog #vlogger #vloggers #vloggerlife #travel #polska #polish #polishathlete #youtuber
New Video is now up!!! 🔥🔥🔥 Check it out @MPBMX on YT, link is in my bio 🎥🎞️🤜🤛 . . . . . . . . . . . . . . . . . . . . . . . . #bmx  #flatland  #ride  #bmxlife  #calisthenics  #streetworkout  #streetworkouts  #yoga  #strenght  #flexibility  #mobility  #irishfitfam  #aspire  #inspire  #perspire  #motivation  #hustlehard  #newvideoalert  #hustlers  #grind  #YouTube  #vlog  #vlogger  #vloggers  #vloggerlife  #travel  #polska  #polish  #polishathlete  #youtuber 
I'll do anything...but not mistakes...!
Sound familiar at all? .
Failure hurts. For sure...no one's saying it doesn't...but aside from that, failure is a sure fire sign that your 1) an actual human being,  2) that you're trying. .
Funny thing is that the more we hate and avoid failure, the more time and energy it actually takes up in our lives.
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Eg from an FGL client here in HK yesterday : "I was having a healthy week, then there was a team lunch Thurs...and now it's all gone to pot. ...why can't I just keep on track"
...regret, plus more regret, a sprinkling of self loathing, big serving of judgement and all we'll create is an even bigger barrier to achieving what we want. .
Ya get me?!!
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Let's fail better. Let's fail forward. .
#failforward #failbetter
#fitgreenlean  #holisticnutritionist #sportsnutrition #energynutrition #nutritionist #ayurveda #tcm #holistichealth #yogasg #yogahk #sgfitfam #hkfitfam #irishfitfam #ukfitfam #fitfam #f45 #barre #yoga #bbg #selfcare #selflove #dailyhabits #ownit #loveyourself #morningrituals #strengths #personaldevelopment #selfimprovement
I'll do anything...but not mistakes...! Sound familiar at all? . Failure hurts. For sure...no one's saying it doesn't...but aside from that, failure is a sure fire sign that your 1) an actual human being, 2) that you're trying. . Funny thing is that the more we hate and avoid failure, the more time and energy it actually takes up in our lives. . Eg from an FGL client here in HK yesterday : "I was having a healthy week, then there was a team lunch Thurs...and now it's all gone to pot. ...why can't I just keep on track" ...regret, plus more regret, a sprinkling of self loathing, big serving of judgement and all we'll create is an even bigger barrier to achieving what we want. . Ya get me?!! . Let's fail better. Let's fail forward. . #failforward  #failbetter  #fitgreenlean  #holisticnutritionist  #sportsnutrition  #energynutrition  #nutritionist  #ayurveda  #tcm  #holistichealth  #yogasg  #yogahk  #sgfitfam  #hkfitfam  #irishfitfam  #ukfitfam  #fitfam  #f45  #barre  #yoga  #bbg  #selfcare  #selflove  #dailyhabits  #ownit  #loveyourself  #morningrituals  #strengths  #personaldevelopment  #selfimprovement 
SUN IS SHINING👸GET ME ON HOLIDAY NOW❤throwback to the dance showcase the other night🙈all the best to everyone competing today GO SMASH it🍬hard work done all thats left is too enjoy the day, strut your stuff and show what you worked for👌 
#dreambig #girlswholift #ukfitfam #irishfitfam #girlgains #workforit #girlswithmuscle #lovelife #livelife #aesthetics #moderation #dancer #dowhatyoulove #ambition #fitness #fitfam #performer #musicaltheatre #passion #adventure #ambition #believe #progress #succeed #bikinigirl #workforit #stronggirls #strongmind #healthymind #healthybody #journey #bodybuilding
SUN IS SHINING👸GET ME ON HOLIDAY NOW❤throwback to the dance showcase the other night🙈all the best to everyone competing today GO SMASH it🍬hard work done all thats left is too enjoy the day, strut your stuff and show what you worked for👌 #dreambig  #girlswholift  #ukfitfam  #irishfitfam  #girlgains  #workforit  #girlswithmuscle  #lovelife  #livelife  #aesthetics  #moderation  #dancer  #dowhatyoulove  #ambition  #fitness  #fitfam  #performer  #musicaltheatre  #passion  #adventure  #ambition  #believe  #progress  #succeed  #bikinigirl  #workforit  #stronggirls  #strongmind  #healthymind  #healthybody  #journey  #bodybuilding 
Ice cream for breakfast is totally acceptable, right?

Matcha green tea + black sesame coconut ash ice cream 😍

Photocred, the wonderful @ful.filled
Ice cream for breakfast is totally acceptable, right? Matcha green tea + black sesame coconut ash ice cream 😍 Photocred, the wonderful @ful.filled
How can you hit something if you can't see it?

Set goals!

If your goal seems too big, break it up into achievable smaller parts and smash them!

#irishfitfam #fitfam #healthylifestyle #weightlifting #gym #gymjunkie #strong #positivethinking #pushpullgring #motivation #motivational #fitspo #weightloss #personaltrainer #dublinfitfam #fitnessmotivation #pt #goals #goalsetting #eprfitness
I get asked alot what was it that got me in the mind set for the journey I started in January eating healthy and working out . 
This book I swear by . It totally changed my mind set . I would have been a positive person but in the last year it changed alot . Just how life took its course. 
But in December I started reading it and it honestly got my mind where it had to be before trying to be a better version of myself . 
Yeah I still have my days of set backs but when I do I read this and it puts be right back on track 
So if like me you find its the mind set that you need to work on first 
Read this and hopefully it will help you to . 💞💪
#thesecret #rhondabyrne #mindset #postivemind #slimmingworld  #slimmingworldlife  #slimmingworldireland  #slimmimgworldsupport  #slimmingworldfriends  #swblogger  #weightlossjourney  #weightlossmotivation #bodygoals  #lfl #f4f #irish #slimmingworldjourney #postive#positivelife #fitfam #irishfitfam  #instalike #instapic
I get asked alot what was it that got me in the mind set for the journey I started in January eating healthy and working out . This book I swear by . It totally changed my mind set . I would have been a positive person but in the last year it changed alot . Just how life took its course. But in December I started reading it and it honestly got my mind where it had to be before trying to be a better version of myself . Yeah I still have my days of set backs but when I do I read this and it puts be right back on track So if like me you find its the mind set that you need to work on first Read this and hopefully it will help you to . 💞💪 #thesecret  #rhondabyrne  #mindset  #postivemind  #slimmingworld  #slimmingworldlife  #slimmingworldireland  #slimmimgworldsupport  #slimmingworldfriends  #swblogger  #weightlossjourney  #weightlossmotivation  #bodygoals  #lfl  #f4f  #irish  #slimmingworldjourney  #postive #positivelife  #fitfam  #irishfitfam  #instalike  #instapic 
Starting our weekend the right way doing circuits with @themettrainer 🍑💪🥊 #mettrainer #sweattyhairdontcare #irishfitfam #irishfitness #workout #circuit #feeltheburn #weloveburpees #squats #deadlift
I got a big PB for push press at 8rpe 30kg and I would like to tell you why advancements like these are so very important to me 😀 You see it was only with the help & encouragement of my friend @poipindearg that I even attempted this weight and I was completely terrified. We have 2 mountains to climb every time we attempt new things one is physical and the other is mental 🤔 I have an inherent fear of failure, of not being good enough, of not having the ability to succeed, it's very strong and very real, I think it's so ingrained in me as a result of being adopted at birth of feeling I wasn't good enough at the very beginning and having a rejection complex thereafter, my parents always told me I was special and worthy but my own little mind worked it's negativity badly on me, anyway enough psychoanalysis so early in the morning 😂 Its a bit of background to explain why these are the things that are harder for me to overcome than the heavy weights but the point is I can, I have learned that I can change my mindset but I have to really try very hard its often much harder to overcome than the heavy weight and that is a battle in itself. I have 2 wins when I get a PB the physical and more important the mental win 💪 we all do. That's why I love lifting it has thought me how to think positive, how to overcome things you think are impossible and this mental attitude crosses over into all aspects of my life, it makes me a stronger person both physically, mentally and emotionally too. It has has had a huge impact on my life in such a positive way. I am so thankful every day that I found lifting and that the people in my life now were put in my path to help me and support me and I them. It's a phenomenally empowering experience. ❤ I am very lucky and grateful 😀 Its a hell of a lot more than picking heavy things up and putting them down again, building the belief in yourself is often the harder part
I got a big PB for push press at 8rpe 30kg and I would like to tell you why advancements like these are so very important to me 😀 You see it was only with the help & encouragement of my friend @poipindearg that I even attempted this weight and I was completely terrified. We have 2 mountains to climb every time we attempt new things one is physical and the other is mental 🤔 I have an inherent fear of failure, of not being good enough, of not having the ability to succeed, it's very strong and very real, I think it's so ingrained in me as a result of being adopted at birth of feeling I wasn't good enough at the very beginning and having a rejection complex thereafter, my parents always told me I was special and worthy but my own little mind worked it's negativity badly on me, anyway enough psychoanalysis so early in the morning 😂 Its a bit of background to explain why these are the things that are harder for me to overcome than the heavy weights but the point is I can, I have learned that I can change my mindset but I have to really try very hard its often much harder to overcome than the heavy weight and that is a battle in itself. I have 2 wins when I get a PB the physical and more important the mental win 💪 we all do. That's why I love lifting it has thought me how to think positive, how to overcome things you think are impossible and this mental attitude crosses over into all aspects of my life, it makes me a stronger person both physically, mentally and emotionally too. It has has had a huge impact on my life in such a positive way. I am so thankful every day that I found lifting and that the people in my life now were put in my path to help me and support me and I them. It's a phenomenally empowering experience. ❤ I am very lucky and grateful 😀 Its a hell of a lot more than picking heavy things up and putting them down again, building the belief in yourself is often the harder part
Slinging the 80kg barbell for the @celticunison @celticseries qualifier no2. Both qualifiers done! Plan is one and done, can always go faster, but if i cannot qualify with first attempts do I really deserve to be there. There aint no repeats on the comp floor or in life! @warriorprogramming @wedominatenutrition #warriorprogramming #wedominatenutrition #irishfitfam #irishcrossfitters #GetShitDone #nonsponsorednonathlete #supersaiyangod
165kg/364lbs for second time this week, nice end to the 5 week cycle! need my bed now 😂

@strengthmilitiapowerlifting
@girlswhopowerlift

#powerlifting #bodybuilding #fitness #deadlift #squat #gym #fitfam #diabetes #powerlifter #weightlifting #ipf #deathlifts #irishfitfam #sbd #squats #strong #progress #girlswhopowerlift #strength #styrkelyft #peachgang #girlswholift #motivation #deadlifts #gwpl #girl #competition #squatbooty #upliftandliftheavy
165kg/364lbs for second time this week, nice end to the 5 week cycle! need my bed now 😂 @strengthmilitiapowerlifting @girlswhopowerlift #powerlifting  #bodybuilding  #fitness  #deadlift  #squat  #gym  #fitfam  #diabetes  #powerlifter  #weightlifting  #ipf  #deathlifts  #irishfitfam  #sbd  #squats  #strong  #progress  #girlswhopowerlift  #strength  #styrkelyft  #peachgang  #girlswholift  #motivation  #deadlifts  #gwpl  #girl  #competition  #squatbooty  #upliftandliftheavy 
Finished on 148'000 lbs lifted yesterday in around 3hours of lifting for the 1million pound Deadlift Challenge for Charity.🙌 One of i dont even know how many sets of 170KG for 15reps.

Nearly died when i woke, took 20mins to work the courage to get out of bed this morning, then both my hamstrings cramped simultaneously going down the stairs😓 never been so sore🤒🤕. Was cool though🤓 
#powerbuilding #bodybuilding #strongman #strong #strength #muscle #squat #bench #deadlift #gains #pushpullgrind #beastmode #fitspo #fitness #grind #ukfitfam #irishfitfam #fitfam #dedication #inspiration #motivation #nutrition #doyouevenlift
Finished on 148'000 lbs lifted yesterday in around 3hours of lifting for the 1million pound Deadlift Challenge for Charity.🙌 One of i dont even know how many sets of 170KG for 15reps. Nearly died when i woke, took 20mins to work the courage to get out of bed this morning, then both my hamstrings cramped simultaneously going down the stairs😓 never been so sore🤒🤕. Was cool though🤓 #powerbuilding  #bodybuilding  #strongman  #strong  #strength  #muscle  #squat  #bench  #deadlift  #gains  #pushpullgrind  #beastmode  #fitspo  #fitness  #grind  #ukfitfam  #irishfitfam  #fitfam  #dedication  #inspiration  #motivation  #nutrition  #doyouevenlift 
Got up early and climbed a mountain! 👍🏻 Wasn't until we got down that the fog went and the sun came out 😂 Definitely found it easier last time I did it last summer but I'm happy knowing that I was able to do it better than I know I would have 4 weeks ago. 🙌🏻😊 Hope ye are having a healthy and happy weekend 👍🏻 #mountainclimbing #weightlossjourney #fitness #motivation #weekendexercise #irishfitfam #diamondhill #connemara #morningwalk #exercise #workout #irishfitness #irishfitgirl #healthylifestyle
Got up early and climbed a mountain! 👍🏻 Wasn't until we got down that the fog went and the sun came out 😂 Definitely found it easier last time I did it last summer but I'm happy knowing that I was able to do it better than I know I would have 4 weeks ago. 🙌🏻😊 Hope ye are having a healthy and happy weekend 👍🏻 #mountainclimbing  #weightlossjourney  #fitness  #motivation  #weekendexercise  #irishfitfam  #diamondhill  #connemara  #morningwalk  #exercise  #workout  #irishfitness  #irishfitgirl  #healthylifestyle 
Summer Vibes in store today with our TWO NEW FLAVOURS, Cornetto and 99!!😎. Along with Smokey Cinder Toffee, Red Velvet, Oreo Crush, and Tiramisu ☺️. #FreshlyBaked
Summer Vibes in store today with our TWO NEW FLAVOURS, Cornetto and 99!!😎. Along with Smokey Cinder Toffee, Red Velvet, Oreo Crush, and Tiramisu ☺️. #FreshlyBaked 
Got sent these from @zincuflex to review. They are an Irish, family-run natural supplement company based in Galway. 
I'm all for getting your vitamins & minerals through food but depending on your lifestyle at various times of the year a little extra help can be very beneficial. 
These contain Vitamin C with Ginger & Curcumin (which is basically Tumeric) and are proven to naturally promote joint health so are beneficial in supporting healthy joint healing & alleviating stiff or aching joints, so these are especially beneficial for very active people or anyone suppering from joint conditions such as early onset artritis. This is such a common problem which results in not being able to perform at maximum effort during intense workouts. 
John is also taking a course of them as because of his job he suffers from stiff joints which he does a lot of mobility based exercises for but hes delighted to try these out! So I have been asked to share an honest review (good or bad) as to whether they make a difference or not in a few weeks...however the guys @zincuflex seem really confident their product is top quality so Im excited to try them out to see first hand if its true. Thanks @zincuflex!

#supportlocal #jointhealth #vitamins #minerals #irishowned #productreview #fitness #fitnesstraining #personaltrainer #fitnessinstructor #healthylifestyle #wellness #balance #health #fitness #fitfam #irishfitfam #ukfitfam #girlswholift #weights #gym #instadaily #ukfitness #fitfam #fitstagram #gymlife  #weightlifting #workout #exercise #igfit #graduation #leanteamireland
Got sent these from @zincuflex to review. They are an Irish, family-run natural supplement company based in Galway. I'm all for getting your vitamins & minerals through food but depending on your lifestyle at various times of the year a little extra help can be very beneficial. These contain Vitamin C with Ginger & Curcumin (which is basically Tumeric) and are proven to naturally promote joint health so are beneficial in supporting healthy joint healing & alleviating stiff or aching joints, so these are especially beneficial for very active people or anyone suppering from joint conditions such as early onset artritis. This is such a common problem which results in not being able to perform at maximum effort during intense workouts. John is also taking a course of them as because of his job he suffers from stiff joints which he does a lot of mobility based exercises for but hes delighted to try these out! So I have been asked to share an honest review (good or bad) as to whether they make a difference or not in a few weeks...however the guys @zincuflex seem really confident their product is top quality so Im excited to try them out to see first hand if its true. Thanks @zincuflex! #supportlocal  #jointhealth  #vitamins  #minerals  #irishowned  #productreview  #fitness  #fitnesstraining  #personaltrainer  #fitnessinstructor  #healthylifestyle  #wellness  #balance  #health  #fitness  #fitfam  #irishfitfam  #ukfitfam  #girlswholift  #weights  #gym  #instadaily  #ukfitness  #fitfam  #fitstagram  #gymlife  #weightlifting  #workout  #exercise  #igfit  #graduation  #leanteamireland 
What weekends are all about 😍 Time to make oat pancakes 🥞, sit down , relax and enjoy eating them !! No rush to be anywhere 🙌🏼🙌🏼
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50g Oats, 100g egg whites, 50g Greek yogurt, 1 tsp baking powder, blend . Mix in fresh berries and fry in coconut oil.
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📊 Macros : 358 kcals
50.3g Carbs
8g Fat
19.7g Protein .
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#fitfood #fitfoodie #fitfoodporn #foodie #protein #pancakes #fitness #foodpost #fitlife #fitnesslife #fitnesslifestyle #diet #weightloss #healthy #fit #happy #strong #gymlife #irishfitfam #lovefood #healthybreakfast #healthybody #fitfam #recipe
What weekends are all about 😍 Time to make oat pancakes 🥞, sit down , relax and enjoy eating them !! No rush to be anywhere 🙌🏼🙌🏼 . . 50g Oats, 100g egg whites, 50g Greek yogurt, 1 tsp baking powder, blend . Mix in fresh berries and fry in coconut oil. . . 📊 Macros : 358 kcals 50.3g Carbs 8g Fat 19.7g Protein . . #fitfood  #fitfoodie  #fitfoodporn  #foodie  #protein  #pancakes  #fitness  #foodpost  #fitlife  #fitnesslife  #fitnesslifestyle  #diet  #weightloss  #healthy  #fit  #happy  #strong  #gymlife  #irishfitfam  #lovefood  #healthybreakfast  #healthybody  #fitfam  #recipe 
205 x 6 - 180 x 9
Felt like my brain was going to explode on the last reps of these sets, training intensity is still on the up.
Best of luck to all at the spring classic today too 🙏
205 x 6 - 180 x 9 Felt like my brain was going to explode on the last reps of these sets, training intensity is still on the up. Best of luck to all at the spring classic today too 🙏
Not long to go now.Heading down to enjoy the atmosphere.Best of luck to all involved today. 💪💪💪💪💪#ribbfspringclassic2018 #irishfitfam #irishfitness #mensfitness #mensphysique #bodybuilding #positivevibes
Best kind of Saturday session #akafitness #PT #gymtime #workout  #irishfitfam #magic #pinktowel #tattoo 💪🏼
April 2016 vs April 2018 - can definitely say it wasn’t a quick fix and that I’ve completely changed my lifestyle since 🙌🏼✅ excuse the absolute grump of a face on the right, I swear I was loving life 😂

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2 years of trial and error, different gyms, different trainers and different methods but I’ve cracked it and I am loving the process ☺️👌🏻making the biggest change to date with @kevinharkinpt - seeing my strength increase every week to numbers I didn’t think were possible all whilst eating SO MUCH food and even coco pops and skittles everyday - win win right 🤪

# In April 2016 I went to my first ever PT and it was the hardest thing to do, trying to overcome gym anxiety and years of self hatred but I made the decision to try it and as cheesy as it sounds I genuinely fell in love with it! 💪🏼 #

it began as a physical change but has now developed into a mental one aswell - it helps massively with my anxiety and my confidence & I am a completely different person both mentally & physically now - it’s not all about the looks!! ☝🏼 if you’re not happy within yourself then you’ll never be able to accept who you so love your damn self and know you’re doing the best you can 💜💜!! #loveyourself #youvsyou #confidenceiskey #consistencyiskey #itsallworthit
April 2016 vs April 2018 - can definitely say it wasn’t a quick fix and that I’ve completely changed my lifestyle since 🙌🏼✅ excuse the absolute grump of a face on the right, I swear I was loving life 😂 # 2 years of trial and error, different gyms, different trainers and different methods but I’ve cracked it and I am loving the process ☺️👌🏻making the biggest change to date with @kevinharkinpt - seeing my strength increase every week to numbers I didn’t think were possible all whilst eating SO MUCH food and even coco pops and skittles everyday - win win right 🤪 # In April 2016 I went to my first ever PT and it was the hardest thing to do, trying to overcome gym anxiety and years of self hatred but I made the decision to try it and as cheesy as it sounds I genuinely fell in love with it! 💪🏼 # it began as a physical change but has now developed into a mental one aswell - it helps massively with my anxiety and my confidence & I am a completely different person both mentally & physically now - it’s not all about the looks!! ☝🏼 if you’re not happy within yourself then you’ll never be able to accept who you so love your damn self and know you’re doing the best you can 💜💜!! #loveyourself  #youvsyou  #confidenceiskey  #consistencyiskey  #itsallworthit 
It’s not spray tan , it’s war paint 😁
Well I said 3 weeks ago I wouldn’t show my physique till show day , but it’s show day I guess (excuse that sleepless bed head) 🤫
Man I can’t wait to stand on stage today against some of the top athletes in the country , I worked so hard for this , I’ll be on stage around 5pm.
Thank you everyone for the kind words , messages etc , I can get back to everyone when it’s done.
It’s all love 🖤
It’s not spray tan , it’s war paint 😁 Well I said 3 weeks ago I wouldn’t show my physique till show day , but it’s show day I guess (excuse that sleepless bed head) 🤫 Man I can’t wait to stand on stage today against some of the top athletes in the country , I worked so hard for this , I’ll be on stage around 5pm. Thank you everyone for the kind words , messages etc , I can get back to everyone when it’s done. It’s all love 🖤
It’s about to go down #fitness #fitnessmotivation #fitgirl #irishfitfam #belfast #boxingtraining @stephenphillipsfitness @myfit_newtownabbey
It's the weekend... Work hard all week and then what... Continue  down that healthy streak or indulge in that pizza u been dreaming about.... I'd recommend  indulge... Ur body will thank you for it and u like after ur workouts with @game_on_fitness will feel fantastic. 
There is nothing wrong with indulging as long as you know not to over indulge. Also remember  a cheat meal is 1 meal not an entire day.  Game on

#gameonfitnessennis #fitfam #irishfitfam #clarefitfam #galwayfitfam #goals #dreams #cheatmeal #enjoyit #eatpizza #ilovepizza #mmmmpizza #workout #endorphins
It's the weekend... Work hard all week and then what... Continue down that healthy streak or indulge in that pizza u been dreaming about.... I'd recommend indulge... Ur body will thank you for it and u like after ur workouts with @game_on_fitness will feel fantastic. There is nothing wrong with indulging as long as you know not to over indulge. Also remember a cheat meal is 1 meal not an entire day. Game on #gameonfitnessennis  #fitfam  #irishfitfam  #clarefitfam  #galwayfitfam  #goals  #dreams  #cheatmeal  #enjoyit  #eatpizza  #ilovepizza  #mmmmpizza  #workout  #endorphins 
6 years ago down in cork 👀🏉 Feeling old when you get timehops from 6 years ago 😳
6 years ago down in cork 👀🏉 Feeling old when you get timehops from 6 years ago 😳
LONG POST. IMPORTANT POST.

Hey You! Yes you who is dreading the good weather. You have put on weight and you hate showing off your body. Instagram makes you feel like crap looking at all those fit gals bouncing around the place. You are mad with yourself for being the size you are and you hoped you would have lost some weight by now. You dont have confidence in yourself to lose it as you have done it before and put it all back on. Listen to me! Its time to change your outlook. I work with people like you every day in my clinic. Lasting change IS possible. Heres 5 things that might help you:

1. Focus on your health not your weight. Health Gain not Weight Loss. You do NOT want to be slim and feel like crap. You want to "feel" energised and confident. If you pursue these feelings you are on the right track.
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2. Quality over Quantity. Focus on putting the best quality food you can into your body. Even if portions sizes are a little too big, it is far better than smaller portions of crappy food. Do you get this??
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3. If you were to ask me the simplest way possible to lose weight without the fuss?? I would say....3 meals a day NO snacking. None.
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4. You have to stop being there for EVERYONE else for a while in order to do this. It has to be about YOU for a while. Saying NO to people and stuff that drains the hell out of you and YES to the people that lift you up. This includes food...you know the foods that drain you...say No.
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5. You HAVE to move more. In whatever way you can. You have to walk, jog, bounce, dance, lift, jump whatever. MORE movement to lose weight. End of. .
I have loads more to say on the subject...but last point...turn your phone off for a while...get out there a feel good!!! Don't wait for the perfect time...it will NEVER come. Big love xx
LONG POST. IMPORTANT POST. Hey You! Yes you who is dreading the good weather. You have put on weight and you hate showing off your body. Instagram makes you feel like crap looking at all those fit gals bouncing around the place. You are mad with yourself for being the size you are and you hoped you would have lost some weight by now. You dont have confidence in yourself to lose it as you have done it before and put it all back on. Listen to me! Its time to change your outlook. I work with people like you every day in my clinic. Lasting change IS possible. Heres 5 things that might help you: 1. Focus on your health not your weight. Health Gain not Weight Loss. You do NOT want to be slim and feel like crap. You want to "feel" energised and confident. If you pursue these feelings you are on the right track. . 2. Quality over Quantity. Focus on putting the best quality food you can into your body. Even if portions sizes are a little too big, it is far better than smaller portions of crappy food. Do you get this?? . 3. If you were to ask me the simplest way possible to lose weight without the fuss?? I would say....3 meals a day NO snacking. None. . 4. You have to stop being there for EVERYONE else for a while in order to do this. It has to be about YOU for a while. Saying NO to people and stuff that drains the hell out of you and YES to the people that lift you up. This includes food...you know the foods that drain you...say No. . 5. You HAVE to move more. In whatever way you can. You have to walk, jog, bounce, dance, lift, jump whatever. MORE movement to lose weight. End of. . I have loads more to say on the subject...but last point...turn your phone off for a while...get out there a feel good!!! Don't wait for the perfect time...it will NEVER come. Big love xx
I am delighted with that time 🙌🏽🙌🏽 when I started back jogging in January my first 5k took me 35 mins and I stopped about a million times 🙈 #5km #headspace #mytime
I am delighted with that time 🙌🏽🙌🏽 when I started back jogging in January my first 5k took me 35 mins and I stopped about a million times 🙈 #5km  #headspace  #mytime 
Good luck to everyone competing at Spring classic today. Enjoy the day and more importantly all the food this evening
Good luck to everyone competing at Spring classic today. Enjoy the day and more importantly all the food this evening
Go on @pa_kenny1990 ye legend 👌🏽🍀 trust balance reflexes an speed is what it takes don't duplicate ..... Appreciate 😎✌🏿
Go on @pa_kenny1990 ye legend 👌🏽🍀 trust balance reflexes an speed is what it takes don't duplicate ..... Appreciate 😎✌🏿
good luck today john AKA Silent assassin go kill it today man 👊🏆👑 @johndbocarney the man behind the magic 👌 👑 also @aaronneary_ another man he has prepped for spring classic go kill it today boys and enjoy all that food after the war is over 👊 #goodluck #mayofitfam #fitnesslifestyle #fitnessmodel #fitnessmotivation #fitness #fitfam #fitspo #fitnesstransformation #fitnessjourney #fit #irishfitfam #ukbff #ukfitfam #wbff #ribbf #ifbb #zyzz #inspire #inspiration #instalike #ripped #shredded #npc #np #aesthetic #motivate #motivation #dedication
good luck today john AKA Silent assassin go kill it today man 👊🏆👑 @johndbocarney the man behind the magic 👌 👑 also @aaronneary_ another man he has prepped for spring classic go kill it today boys and enjoy all that food after the war is over 👊 #goodluck  #mayofitfam  #fitnesslifestyle  #fitnessmodel  #fitnessmotivation  #fitness  #fitfam  #fitspo  #fitnesstransformation  #fitnessjourney  #fit  #irishfitfam  #ukbff  #ukfitfam  #wbff  #ribbf  #ifbb  #zyzz  #inspire  #inspiration  #instalike  #ripped  #shredded  #npc  #np  #aesthetic  #motivate  #motivation  #dedication 
Sunshine🌞 makes you smile 😁
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 Breakfast is x2 @mallonssausages1 cut into strips so i can dip in the  boiled eggs (3.5mins) with a sprinkle of chilli flakes and a side of spinach & tomato. Healthy food never looked sooo good 👍
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Tip...cook sausages night before & set timer on your phone to time eggs, especially when rushing in the morning 🙌
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#breakfast #foodprep #cleaneating #letscookni #healthylifestyle #slimmingworld #slimmingworld  #calories #food  #lowcalorie #swinsta #fitfood #fitness #onthetable #forkyeah #buzzfeast #losingweight #diet #eatclean #fitspo #macros #familymeal #tasty #cheapmeals #healthyfood #girlswholift #gym #irishfitfam #feedfeed  #feedmejo
Sunshine🌞 makes you smile 😁 . Breakfast is x2 @mallonssausages1 cut into strips so i can dip in the boiled eggs (3.5mins) with a sprinkle of chilli flakes and a side of spinach & tomato. Healthy food never looked sooo good 👍 . Tip...cook sausages night before & set timer on your phone to time eggs, especially when rushing in the morning 🙌 . . . . . #breakfast  #foodprep  #cleaneating  #letscookni  #healthylifestyle  #slimmingworld  #slimmingworld  #calories  #food  #lowcalorie  #swinsta  #fitfood  #fitness  #onthetable  #forkyeah  #buzzfeast  #losingweight  #diet  #eatclean  #fitspo  #macros  #familymeal  #tasty  #cheapmeals  #healthyfood  #girlswholift  #gym  #irishfitfam  #feedfeed  #feedmejo 
Kitty snuggles & blue skies !
Kitty snuggles & blue skies !
Bulk nearly finished! Started at 76.5kg / 168 lbs 15 months ago. Now sitting at 97.2/214. gained about 21kg/47lbs. 10 days left before getting shredded. #fitness #gym #irishfitfam #grind #bulk #mensphysique #gymlife #fitnessjourney #bodybuilding #offseason #physique #weightlifting #fitfam #fitfamuk #strong #tyreflips #bulking #gymshark #nike #diet #cutting
Don’t know why I look so surprised. I mean, I knew I was taking the picture. #surprised #irishfitfam #irish #ireland #kilkenny #laois #selfie #vw #poser #haircut #trim #shave #beard #summer #sun #writersofinstagram #writer #writingcommunity #author
Hope this helps some of ye out when going for an ice cream on a nice summers day ☀️☀️☀️
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If ye want to stay in your calorie goal without using up nearly 300 cals for a magnum, switch to a twister 😉
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Happy Saturday guys ❤️
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#diethacks #pt #tabbtwinsfitness #calories #mealplan #nutrition #fitnesstips #fatloss #weightloss #summerday #summerbody #summershredding
Build Strong Legs, abs & glutes with the Back Squat💪😎 Heavy Squats also trigger a huge hormone response🤔 This means an increase in testosterone - Which burns fat and builds muscle🤗

Read the new blog " Tone Your Legs/Bum & Torch Belly Fat with these 5 Squats" 👉link in my bio😁
Build Strong Legs, abs & glutes with the Back Squat💪😎 Heavy Squats also trigger a huge hormone response🤔 This means an increase in testosterone - Which burns fat and builds muscle🤗 Read the new blog " Tone Your Legs/Bum & Torch Belly Fat with these 5 Squats" 👉link in my bio😁
Sunny Saturday morning breakfast ☀️ how nice is it to see a bit of sun, even if it’s only for the rest of the day 🙈 #foodblogger #foodblog 
#food #weightloss #weightlossstory #weightwatchers #weightwatchersireland #wwuk #wwireland #ww360 #slimmingworld #syns #propoints #girlswholift #girlswhotrain #crossfit #fitfam #irishfitfam #recipe #wwfamily #wwsisterhood #wwsupport #foodblog #nutrition #love #motivation #food #breakfast #eggs #saturday
Sunny Saturday morning breakfast ☀️ how nice is it to see a bit of sun, even if it’s only for the rest of the day 🙈 #foodblogger  #foodblog  #food  #weightloss  #weightlossstory  #weightwatchers  #weightwatchersireland  #wwuk  #wwireland  #ww360  #slimmingworld  #syns  #propoints  #girlswholift  #girlswhotrain  #crossfit  #fitfam  #irishfitfam  #recipe  #wwfamily  #wwsisterhood  #wwsupport  #foodblog  #nutrition  #love  #motivation  #food  #breakfast  #eggs  #saturday 
OUT NOW!!! REFLEX AMINO FUSION – great for PRE-WORKOUT or  INTRA-WORKOUT.

40% more amino acids than conventional formulas

tastes amazing with zero sugars and with a caffeine kick

3.2g of BCAA in a 2:1:1 ratio (L-Leucine, L-Isoleucine, L-Valine)

1.8g of Citruline Malate

1g of Beta Alanine

1g of L-Carnitine L-Tartrate

Available from our website www.mycoresupplements.ie for just €19.95.
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#preworkout #reflexnutrition @reflexnutrition #fit #fitness #fitfam #weightlossjourney #gains #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam #ukfitfam #health #healthyeating #bodybuilding #cork #weightloss #fatloss #irishfitness #workout #gym #irishfitspo #dublinfitness #irishfit #ukfitness #healthy #fitspo
OUT NOW!!! REFLEX AMINO FUSION – great for PRE-WORKOUT or INTRA-WORKOUT. 40% more amino acids than conventional formulas tastes amazing with zero sugars and with a caffeine kick 3.2g of BCAA in a 2:1:1 ratio (L-Leucine, L-Isoleucine, L-Valine) 1.8g of Citruline Malate 1g of Beta Alanine 1g of L-Carnitine L-Tartrate Available from our website www.mycoresupplements.ie for just €19.95. . . #preworkout  #reflexnutrition  @reflexnutrition #fit  #fitness  #fitfam  #weightlossjourney  #gains  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #ukfitfam  #health  #healthyeating  #bodybuilding  #cork  #weightloss  #fatloss  #irishfitness  #workout  #gym  #irishfitspo  #dublinfitness  #irishfit  #ukfitness  #healthy  #fitspo 
Oh yeah!! Doughnuts on road to shannon airport for the first ever retro drive in movies blue sky's freshly made doughnuts 🍩 and some amazing movies 📽 what more could you want 😋 
#foodie #Dublinfood #Ireland #love #doughnuts #donuts #Reese #peanutbutter #nutella #Cadburys #nom #nom #hungry #yummy #delish #instafood #irishfitfam #foodporn #hot #unique #fresh #Ireland #oyd
Saturday morning shoulders with @marton9 starting to see a little bit of a shape appearing well done kid💪🏼
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#TighetanFitness #GTFitness #PureGymHolborn #PureGym #irishfitfam #UkFitFam #Fitfam #Fitness #Workout #Strong #Gym #Aesthetic #Healthy #Sheereded #Goals #Gainz #BeardLife #Ripped #training #Bodybuilding #Muscles #TrainHard #Motivation #FitQuote #FitnessMotivation #Fitspo #Weights #weightraining #Fitspiration #BeachBody
Saturday morning shoulders with @marton9 starting to see a little bit of a shape appearing well done kid💪🏼 . . . . . . . . . . #TighetanFitness  #GTFitness  #PureGymHolborn  #PureGym  #irishfitfam  #UkFitFam  #Fitfam  #Fitness  #Workout  #Strong  #Gym  #Aesthetic  #Healthy  #Sheereded  #Goals  #Gainz  #BeardLife  #Ripped  #training  #Bodybuilding  #Muscles  #TrainHard  #Motivation  #FitQuote  #FitnessMotivation  #Fitspo  #Weights  #weightraining  #Fitspiration  #BeachBody 
Good morning fit fam🤗
Good morning fit fam🤗
263kcal & 16g protein ❤
Batch cooked waffles from Tuesday are still going strong 😊
263kcal & 16g protein ❤ Batch cooked waffles from Tuesday are still going strong 😊
😁😁 so i got weighed this morning and ive lost 3 pounds which means ive hit the 8 stone mark 😁😁 thats 8 stone 1 pound gone now ive lost over 50 kg and 113 pounds since ive started 💪💪 and words cant describe how im feeling now 👌👌 the last 2 weeks have been tough because i havent felt great but i said i cant sit at home and feel sorry for myself ive gotta keep going and im glad i did now 😊

The last 2 weeks ive worked my ass off everyday i wanted to reach 8 stone before i head to england and ive done it 🏋️‍♂️🏃‍♂️👊💪👌
Im 16 and a half months into my weightloss journey now and if someone would have said id lose 8 stone i would have laughed and said na i wouldent 😂😂
#fitness #weightloss #hardwork #consistency
#believe #cardio #gym #progress #transformation #trusttheprocess #motivated #determined #ukfitfam #mayofitfam #irishfitfam
😁😁 so i got weighed this morning and ive lost 3 pounds which means ive hit the 8 stone mark 😁😁 thats 8 stone 1 pound gone now ive lost over 50 kg and 113 pounds since ive started 💪💪 and words cant describe how im feeling now 👌👌 the last 2 weeks have been tough because i havent felt great but i said i cant sit at home and feel sorry for myself ive gotta keep going and im glad i did now 😊 The last 2 weeks ive worked my ass off everyday i wanted to reach 8 stone before i head to england and ive done it 🏋️‍♂️🏃‍♂️👊💪👌 Im 16 and a half months into my weightloss journey now and if someone would have said id lose 8 stone i would have laughed and said na i wouldent 😂😂 #fitness  #weightloss  #hardwork  #consistency  #believe  #cardio  #gym  #progress  #transformation  #trusttheprocess  #motivated  #determined  #ukfitfam  #mayofitfam  #irishfitfam 
Check out this post by @marcinevin. If you like alcohol, this post is for you. Read if you want to know how alcohol affects fat loss progress...
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If you are working towards any type of health or physique goal then I hate to break it to you, but drinking alcohol, at least regularly, isn’t doing you any favors. A drink here and there may not have any major implications, but imbibing regularly certainly can. 
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Hands down the issue I see holding people back the most is drinking far too much or too often. Yeah I know, you’re tired, stressed, don’t want to look lame in front of your friends, etc. etc. But if at the same time you’re truly that frustrated with your lack of progress, then it’s time you take a good hard look at what’s more important. Your nightly glass(es) of wine, or the results you say you want so badly?
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Not only is alcohol nothing but empty calories that do nothing for satiety, it’s a poison your body wants to get rid of ASAP. To do so, it shuts down digestion of other macros, like fat and carbs, making them easier to be stored as fat. And let’s be honest, how many times has your drinking happened along side eating high calorie foods like pizza, chips, sweets?
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Alcohol increases appetite and cravings, while at the same time lowering inhibitions around food. So not only will you want to indulge more, you’ll be more likely to do so because you’re decision making isn’t as good as it would be had you not been a little tipsy.
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Drinking frequently can impair both performance and recovery from exercise, meaning you won’t be able to train with as hard or possibly as frequently, which can impact your rate of strength and muscle gain. 
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Hormone and gut health isn’t talked about as much as it should, but it’s extremely important. Alcohol can damage the lining of the gut and disrupt gut flora, which will impair fat burning and how the body digests food. It also can mess with the levels of hormones that build muscle and burn fat. 
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Getting enough sleep is crucial to optimizing health and achieving a desirable physique. But alcohol disrupts sleep quality, especially REM sleep which is when your body does most of it’s recovery work.
Check out this post by @marcinevin. If you like alcohol, this post is for you. Read if you want to know how alcohol affects fat loss progress... . If you are working towards any type of health or physique goal then I hate to break it to you, but drinking alcohol, at least regularly, isn’t doing you any favors. A drink here and there may not have any major implications, but imbibing regularly certainly can. # Hands down the issue I see holding people back the most is drinking far too much or too often. Yeah I know, you’re tired, stressed, don’t want to look lame in front of your friends, etc. etc. But if at the same time you’re truly that frustrated with your lack of progress, then it’s time you take a good hard look at what’s more important. Your nightly glass(es) of wine, or the results you say you want so badly? # Not only is alcohol nothing but empty calories that do nothing for satiety, it’s a poison your body wants to get rid of ASAP. To do so, it shuts down digestion of other macros, like fat and carbs, making them easier to be stored as fat. And let’s be honest, how many times has your drinking happened along side eating high calorie foods like pizza, chips, sweets? # Alcohol increases appetite and cravings, while at the same time lowering inhibitions around food. So not only will you want to indulge more, you’ll be more likely to do so because you’re decision making isn’t as good as it would be had you not been a little tipsy. # Drinking frequently can impair both performance and recovery from exercise, meaning you won’t be able to train with as hard or possibly as frequently, which can impact your rate of strength and muscle gain. # Hormone and gut health isn’t talked about as much as it should, but it’s extremely important. Alcohol can damage the lining of the gut and disrupt gut flora, which will impair fat burning and how the body digests food. It also can mess with the levels of hormones that build muscle and burn fat. # Getting enough sleep is crucial to optimizing health and achieving a desirable physique. But alcohol disrupts sleep quality, especially REM sleep which is when your body does most of it’s recovery work.
“I eat so much but can’t put on weight” 👀
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Here’s the simple science. It doesn’t matter how much food you think or you feel like you’re eating. If you physically burn more calories in a day than you eat you will lose weight. If you eat 8000 calories but burn 8200 you will lose weight. If you eat 1500 but burn 1700 you will lose weight. It’s simple.
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So, if you’re looking to GAIN weight you need to eat more calories than you burn in a day, aka, eat more food than you are now. The easiest way to begin putting on weight? Eat more calorie dense foods alongside your normal meals. High calorie shakes / smoothies. Nut butters. Oats. More complex carbs. You really don’t have to make any drastic changes, just eat more food 🥘🍪🍰
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This is something that gets said to me a lot and it’s such a simple fix, eat more food 😂 alongside that, weight training will help build quality muscle tissue, putting those extra calories to good use. While you’re sleeping your muscles are recovering and you’re burning less calories than if you were awake and active - win win.
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And probably most importantly.. be patient. You won’t put on 20kg in a month (hopefully🤣) its a slow process. Aim for somewhere around .5kg up per week if you’re a really skinny guy 🙂
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Repost @jackspencer343 @lingwoodlife @irishfitcast
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#fit #fitness #fitfam #weightlossjourney #gains #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam #belfast #fitfamuk #health #healthyeating #bodybuilding #ukfitfam #weightloss #fatloss #galwaycity #workout #gaelicfootball #protein #hurling #ucc #nuig #gaa #irishfitness
“I eat so much but can’t put on weight” 👀 - Here’s the simple science. It doesn’t matter how much food you think or you feel like you’re eating. If you physically burn more calories in a day than you eat you will lose weight. If you eat 8000 calories but burn 8200 you will lose weight. If you eat 1500 but burn 1700 you will lose weight. It’s simple. - So, if you’re looking to GAIN weight you need to eat more calories than you burn in a day, aka, eat more food than you are now. The easiest way to begin putting on weight? Eat more calorie dense foods alongside your normal meals. High calorie shakes / smoothies. Nut butters. Oats. More complex carbs. You really don’t have to make any drastic changes, just eat more food 🥘🍪🍰 - This is something that gets said to me a lot and it’s such a simple fix, eat more food 😂 alongside that, weight training will help build quality muscle tissue, putting those extra calories to good use. While you’re sleeping your muscles are recovering and you’re burning less calories than if you were awake and active - win win. - And probably most importantly.. be patient. You won’t put on 20kg in a month (hopefully🤣) its a slow process. Aim for somewhere around .5kg up per week if you’re a really skinny guy 🙂 - Repost @jackspencer343 @lingwoodlife @irishfitcast - . - #fit  #fitness  #fitfam  #weightlossjourney  #gains  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #belfast  #fitfamuk  #health  #healthyeating  #bodybuilding  #ukfitfam  #weightloss  #fatloss  #galwaycity  #workout  #gaelicfootball  #protein  #hurling  #ucc  #nuig  #gaa  #irishfitness 
Ireland has its Spring Classic today.

Good luck to all the competitors.
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#ribbf #ribbfspringclassic #irishfitfam
So this just happened. 51kg. Was supposed to only be doing 49.5kg.
Happy dance 😁
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#girlswhopowerlift #irishpowerlifting
#gainingweightiscool #happy  #gains #weights #weightlifting #powerlifting #power #strength #girlgains #upperbody #ipf #rehab #recovery #irish #irishfitfam #fitfam #fitness #paleo #deadlift #bench #squat #tattoo #girlswithmuscle #bodybuilding #strong @pearson_fitness_performance @girlswhopowerlift
Raise a body part if you’re bringing a friend to the gym for free today 🙋🏼‍♀️🙋🏼‍♂️🙋🏼‍♀️🙋🏼‍♂️ member’s enjoy Douglas’ BYOB (bring your own buddy) until tomorrow at 8pm - this weekend ONLY👀
#Dennehys #DennehysBlackpool #DennehysBallincollig #DennehysDouglas #IrishFitFam #Motivation
Hi everyone, we're open Saturday 9am-5pm and Sunday 9am-1pm.

With Free Weekend Wifi available to all Gym Users!

#gym #bansha #banshagym #banshaphysio #banshaphysiotherapyclinicandgym #fit #irishfitness #irishfitfam #workout #tipptown #ireland #tipperary #fitness #exercise #weekend
“Always find a reason to laugh...it may not add years to your life, but it will surely add life to your years” 👌🏻 #word
Happy Saturday 😊
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#weekendvibes #instalike #instaphoto #igers #positivevibes #saturday #filter #blonde #irishfitfam #instalife #fitfam #igfitness #fitspo #positivity #instamoment #selfienation #love #lifestyle #happiness #laugh #riseandshine
Guys go check out my friends page, he's new to the instagram game, definitely some good content coming!!! He's also training me while he does his pt course. So stay tuned for those results 💪💪 @taylord_training 💪 #gym #gymlife #workout #gymfreak #irishfitfam  #gymtime #gymrat #bodybuilding #gymmotivation #train #fitfam #progress #muscle #training #photooftheday #health #gymaddict #instahealth #shredz  #body #fit #strong #motivation #determinant #determination #instadaily #musclegain #weighttraining  #exercise
Guys go check out my friends page, he's new to the instagram game, definitely some good content coming!!! He's also training me while he does his pt course. So stay tuned for those results 💪💪 @taylord_training 💪 #gym  #gymlife  #workout  #gymfreak  #irishfitfam  #gymtime  #gymrat  #bodybuilding  #gymmotivation  #train  #fitfam  #progress  #muscle  #training  #photooftheday  #health  #gymaddict  #instahealth  #shredz  #body  #fit  #strong  #motivation  #determinant  #determination  #instadaily  #musclegain  #weighttraining  #exercise 
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Tight but can be tighter...Full but can be fuller!
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2 weeks to bring it home!🥇
- Tight but can be tighter...Full but can be fuller! - 2 weeks to bring it home!🥇