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😁
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” 👀
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
Waist hit an all time low 67.5cm (2cm down on last year)👌🏻💪 Today’s a high calorie day and I’m including some of my favorite foods such as my weekly Mocha, croissant and some white toast with jam 😍🐽😀 I haven’t had a cheat meal in a good few weeks cause there’s no way I would fit them into my macros therefore I’m just having smaller treats here and there 🙂 👙👙
Such a great night in #Cork learning to cook the Natural Born Feeder way with @rozannapurcell and @kbcbankireland 😋 Thank you for coming everyone🤗We can’t wait to see lots of you again at #WellFest2018 🙌🏼 #WellGood
• NEW CLASSES • very excited to share that I've launched a few more classes in The Hive, in the beautiful surrounds of Herbert Park!
Thurs evening - après work yoga vibes?
Tues lunch - express fun flow?
PM me for more info or to reserve a spot, already filling up - huzzah! Xxx
°•☆☆W E E K E N D☆☆•° Straks heeeel rustig aan mijn beentjes weer eens proberen te trainen met @joeyf4w ☆ Fit4woman☆, kijken hoe het gaat na de operatie. Vooral niet te snel weer alles willen. En das moeilijk als je zon ijzer sterke en eigenwijze wil hebt en een tot nu toe onhaalbaar doel🤣😅En laten we eerlijk zijn, een normaal mens van mijn leeftijd heeft normaal niet al zoveel gedoe met gezondheid. Kneusje for life ikke dus🤗🤣🤣🤣🤣Beter het maar gewoon zelf zeggen dan dat anderen t doen toch🤗🤣Mijn verwachtingen maar eens wat lager inzetten, bespaard misschien al een klein beetje de teleurstelling telkens. Want met die psychische zelfpijniging in me koppie kom ik niet ver💪💜 Gelukkig mijn mannetje bij me tegelijk mijn eigen trainer. Dames in de buurt van Helmond die graag willen trainen in een gym met alleen maar vrouwen, en professionele begeleiding ga zeker eens een kijkje nemen daar!😙🌈 Ook intressant zijn de Hypoxi behandelingen die daar gedaan worden, voor het verliezen van vet en cellulite nog lekker voor de zomer (mits je ook met je voeding oplet en krachttraining erbij natuurlijk he).
Uitleg over de hypoxi therapie kun je bij deze link vinden:
Ik ga deze zelf zeker ook proberen zodra ik weer kan🤞📿
You may have seen our sponsored ads and more news filtering through for IMP2018. @jamessmithpt will be on our main stage providing craic, info and generally doing what James does best. Our standard and VIP tickets will get James, our main expo and all our events and our Platinum tickets is our educational seminar tickets with @grenadejay @markcolesm10 @philgraham01 @deanstm which is a private room for everything you need to know to boost your business in this industry, plus James, our expo and all events. It’s like a super magical ticket that allows your everywhere all day ❤️ Learn and put into practice what these guys are doing and watch your business grow. If you’re just a visitor who loves fitness then our €15 standard or €25 VIP tickets are incredible value. See you all on the 3rd June for the biggest event in the Irish fitness calendar! Tickets available online at www.irishmusclepower.com and at the moment will be available on the door. We will make announcements when we are getting close to capacity so no-one misses out 💪🏼 #irishmusclepower#jamessmith#jamiealderton#philgraham#markcoles#deanstmart#dublin#nationalshowcentre#irishfitness
H o t C r o s s B u n B o w l.
Well this is a first 🙌 These @purebredbakery Hot Cross Buns are HUGE 😲 Barely fit in the toaster 👉 Win Win 🙌 Topped it with Chocolate PB2 Peanut Butter and cut into chunks to stop me eating it all at once 🤣 Swipe to see the thickness of it 🤤 In a bowl of Greek yogurt and Fresh Berries 🍒🍓 Apple and Blackcurrant Jelly Pot 🍎🍇Hershey's Mr.GoodBar 👉 The best Hershey's bar imo, actually the only one I'm a fan of, and I actually Love it 😍 Mini @reesesuk Cups and finally the best bar to come from @barebells the salty peanut one 🥜 Absolute Fav 🙌
What a good idea this bowl was 🤤
Here's to the Freeaaakking weekend 🙌 Hopefully Mr Sun stays out to play ☀️ Some work at home to do in the early A.M but other than that it's another weekend off for Pops 🙌 Well as far as "being off" goes for self employment 🤣 Here's to an amazing one for us all whatever it has in store ❤️ Side note, I'm so happy I stashed my freezer with these hot cross buns, shall do me now till the next best seasonal food comes about 🤣
“The funny thing about life, it’s what you make it.”
So excited to be speaking at #SportsMind2018 tomorrow night.
Huge thanks to @_aoifekeane of @akevents_irl for organising such a great event and giving me the opportunity to speak at it and guest MC a panel.
Even more happier to have @nat_tilly & @evabutterly on the panel I’m hosting talking all things mental health having already worked with the ladies at @corkliftfest.
Great to see the stigma associated with mental health being broken at such inspiring events like this.
I really love doing events and I’m so excited to be currently planning my next one.
I’ll have more news on that over the coming weeks so keep your eyes peeled.
If you’d like to speak at it have any suggestions or ideas for it feel free to send me a DM would love to hear from you.
Have a great weekend!
Only the best,
Some excellent food advice from our in house PT Wayne •• Meal Prep •• Staying consistent with your nutrition plan is very important to hit your goals, that's why I find prepping your meals in advance is most important.
Working a 9-5 job or a job with unsociable hours, bringing kids to school, picking them up, balancing a personal life and social life, That doesn't give you the luxury of cooking each meal fresh! And why meal prep is so important.
Here's a few tips from my experience of prepping meals. • get some containers/ tupper ware.
• buy foods in bulk. • Don't shop for brand names, get the non brand to save money.
• start off prepping meals for no more then. 2-3 days at a time.
• keep recipes simple.
• stick to foods you can cook in bulk, i.e rice, sweet potatoe, chicken, mince. To save time.
• stick to foods you like.
• Let cool down before refrigerating or freezing. To avoid a smelly slimy layer on food, not pleasant!
Weighing your food out to the exact Gram can become tedious and boring. So a simple way to measure food is.
• Palm size for- Proteins.
• Cupped palm size for - Carbohydrates.
• size of thumb for- Fats.
And fist size for- Vegetables.
It's a good place to start with portion size, once you get more into prepping you can start using a scales and start experimenting making fancier meals.
Try stay away from sauces, with all the hidden sugars and calories it would put you into a calorie surplus (eating more calories) then you need. Try stick to dry rubs or make sauce from scratch so you know what your putting into them! Hope this helps someone to get started on there goals!💪🏻💯
Hello 👋 two good gym sessions today and yesterday is helping me keep exam stress to a minimum 😭😭
Today I had my last ever day of classes in ITCarlow, just 5 exams in a fortnight and I'm officially finished college 🙌🙌
Still not back to proper squatting yet cuz my knee isn't 100%, it's getting there tho 😁
And that's all my current news, hope the weekend is good to you all my friends, I will be spending most of mine studying 😵😵
Instagram is just a highlight reel.
It can be easy to forget that there’s a person behind each account and we all go through things - break ups, stressful times, failures. Even if we don’t share things online, things happen, things end and we all go through times that are just generally hard and sad🤷🏽♀️
It’s easy to come online and think that everyone you follow has their shit together and lives the perfect life. Everyone posts the good stuff and I too love to share all the positive vibes. But we’re all human. We all go through things. We’ve all had an ugly Kim K crying face on many occasions🤷🏽♀️
Remember we’re all human and as I was reminded by my clever best friend @mkmartak it’s normal to be sad at times💕 Don’t compare your worst day to someone else’s highlights 💫
On that note, happy Friday from myself and Tippi 🐈 Time to go and enjoy the sunshine ☀️