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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
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😁
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 
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 
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
WAKE UP ITS A BEAUTIFUL MORNING !!!!🌞🌞🌞🌞 Summer is here , Why not Get in early for a Body burn circuit class or boot camp Get a sweat on then get your Tan on 5 weeks till summer season
WAKE UP ITS A BEAUTIFUL MORNING !!!!🌞🌞🌞🌞 Summer is here , Why not Get in early for a Body burn circuit class or boot camp Get a sweat on then get your Tan on 5 weeks till summer season
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 🙂 👙👙
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 🙂 👙👙
Choice made easy.Blue for Waterford Red for Cork @officialbetterbodies #ribbfspringclassic2018#mensphysique #mensfitness #irishfitness #irishfitfam #mensfitness #mensphysique #mrcork2018
Coffee in the sun before I start packing up for Connemara. Good luck to everyone running this weekend 💜 #connemarathon #ultramarathoner #irishrunner #teamzincuflex #coffee #sunshine #weekendvibes #irishfitfam #irishfitness #fitness #runnersofinstagram
Tucks are great for abs, wrist strength and handstand progress. 
I like to do 20-30 seconds 3 times a session. 
#calisthenicsworkout #calisthenicsmovement #calisthenics #gymnastics #gymnastic #gymnast #yoga #yogaposes #ukfitness #irishfitness #ukfitfam #irishfitfam #movement #idoportal
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
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? 
or 
Tues lunch - express fun flow? 
PM me for more info or to reserve a spot, already filling up - huzzah! Xxx 
#picoftheday #power #light #yogagirl #instagood #yogateacher
• 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? or Tues lunch - express fun flow? PM me for more info or to reserve a spot, already filling up - huzzah! Xxx #picoftheday  #power  #light  #yogagirl  #instagood  #yogateacher 
9 week block, day 19✌️
two weeks since check-in, 8 days strict, 6 flexible days in Sydney 😎 vacation calories don’t count🙈
5mm off my pinch✅
1% bf off✅
kilo off✅
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#macros #training #core #abs #shredded #fitmom #mombod #hardwork #discipline #girlswholift #girlgains #irishfitfam #irishfitness #lifestyle #backworkout #fitnessjourney #igfitness #fitspo #motivation #ukfitness #ukfitfam #leangain #werk #grind #bikinibody #goldcoast #cutting #lifestyle #bikini
9 week block, day 19✌️ two weeks since check-in, 8 days strict, 6 flexible days in Sydney 😎 vacation calories don’t count🙈 5mm off my pinch✅ 1% bf off✅ kilo off✅ . . . . . . . . #macros  #training  #core  #abs  #shredded  #fitmom  #mombod  #hardwork  #discipline  #girlswholift  #girlgains  #irishfitfam  #irishfitness  #lifestyle  #backworkout  #fitnessjourney  #igfitness  #fitspo  #motivation  #ukfitness  #ukfitfam  #leangain  #werk  #grind  #bikinibody  #goldcoast  #cutting  #lifestyle  #bikini 
What A Morning 🌞🌞 Happy Saturday All💪!! Get here to start off a great weekend!! We’re open from 8am to 6pm today. Come and train in Ireland’s only Hammer Strength Training Facility. We are the best equipped Gym in the country. Call in for a day visit for €10 per person or €7 for students with a valid I.D. Have a great day all😉💪💪💪
#IRELANDSSUPERGYM 🇮🇪🇮🇪⭐️⭐️⭐️⭐️⭐️
#irelandssupergym #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #rugby #gaa #officalhammerstrengthtrainingcentre #ironparadise #irelandsonlyofficalhammerstrengthtrainingcentre #teamireland  #wherechampionsarebuilt  #irelandsmecca #irelandsnumberonetrainingfacility #thegymmonasterevin #ifbb #nabba #ribbf #ireland #nevermissameal #watsondumbells
What A Morning 🌞🌞 Happy Saturday All💪!! Get here to start off a great weekend!! We’re open from 8am to 6pm today. Come and train in Ireland’s only Hammer Strength Training Facility. We are the best equipped Gym in the country. Call in for a day visit for €10 per person or €7 for students with a valid I.D. Have a great day all😉💪💪💪 #IRELANDSSUPERGYM  🇮🇪🇮🇪⭐️⭐️⭐️⭐️⭐️ #irelandssupergym  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #rugby  #gaa  #officalhammerstrengthtrainingcentre  #ironparadise  #irelandsonlyofficalhammerstrengthtrainingcentre  #teamireland  #wherechampionsarebuilt  #irelandsmecca  #irelandsnumberonetrainingfacility  #thegymmonasterevin  #ifbb  #nabba  #ribbf  #ireland  #nevermissameal  #watsondumbells 
Over 9 hours sleep got me feeling like a new woman. Sound clients, deadlifts later, suns out, coffee in...seems like a good day to have a good day ✌🏼
Over 9 hours sleep got me feeling like a new woman. Sound clients, deadlifts later, suns out, coffee in...seems like a good day to have a good day ✌🏼
Good luck to all competitors at the spring classic show today especially @raimondavenckauskaite who is competing in her first show, kill it 👍💪⭐️ #IRELANDSSUPERGYM ⭐️⭐️⭐️⭐️⭐️ #irelandssupergym #wherechampionsarebuilt #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #fitfam #bestequipedgyminireland #wewontbebeaten  #weknowyourwatching 👅👀 #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #officalhammerstrengthtrainingcentre #irelandsonlyofficalhammerstrengthtrainingcentre
Good luck to all competitors at the spring classic show today especially @raimondavenckauskaite who is competing in her first show, kill it 👍💪⭐️ #IRELANDSSUPERGYM  ⭐️⭐️⭐️⭐️⭐️ #irelandssupergym  #wherechampionsarebuilt  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #fitfam  #bestequipedgyminireland  #wewontbebeaten  #weknowyourwatching  👅👀 #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #officalhammerstrengthtrainingcentre  #irelandsonlyofficalhammerstrengthtrainingcentre 
These Rice Krispie Squares need to stop been on sale everywhere I go 🙊
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Now which is the best flavour? 🤔 .
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Off to train Legs 🙌 Happy Saturday Beauts ❤️
These Rice Krispie Squares need to stop been on sale everywhere I go 🙊 . . Now which is the best flavour? 🤔 . . Off to train Legs 🙌 Happy Saturday Beauts ❤️
The beginning of #Faturweek 😎 feel free to unfollow this week as the food shant be too SW friendly but as I’m sure some Greek philosopher once said “everyone’s allowed a week off Slimming World”😎
The beginning of #Faturweek  😎 feel free to unfollow this week as the food shant be too SW friendly but as I’m sure some Greek philosopher once said “everyone’s allowed a week off Slimming World”😎
HIIT Yoga @ 8am. This is the perfect class to satisfy your calorie blasting and de-stressing needs in one go. The class will start with a series of yoga poses to switch off the mind and get the body warmed up. We will then move into a more dynamic sequence centered around HIIT training which will target the whole body. Finishing with a deep stretch and relaxation to leave you feeling refreshed from head to toe.

#yoga #meditation #openheart #setgoals #achieve #challenge #health #wellness #wellbeing #fitness #fitspo #irishfitfam #instagood #arms #legs #studiolife #irishfitness #sweat #smile #stretch #cardio #abs #motivate #dublinigers #lovindublin #dublindiaries #fridayfeeling
HIIT Yoga @ 8am. This is the perfect class to satisfy your calorie blasting and de-stressing needs in one go. The class will start with a series of yoga poses to switch off the mind and get the body warmed up. We will then move into a more dynamic sequence centered around HIIT training which will target the whole body. Finishing with a deep stretch and relaxation to leave you feeling refreshed from head to toe. #yoga  #meditation  #openheart  #setgoals  #achieve  #challenge  #health  #wellness  #wellbeing  #fitness  #fitspo  #irishfitfam  #instagood  #arms  #legs  #studiolife  #irishfitness  #sweat  #smile  #stretch  #cardio  #abs  #motivate  #dublinigers  #lovindublin  #dublindiaries  #fridayfeeling 
°•☆☆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: 
http://www.fit4women.nl/hypoxi-therapie.php

Ik ga deze zelf zeker ook proberen zodra ik weer kan🤞📿
www.fit4woman.nl

#barbie #love #recoveringdutchie #Irishfitness#Musculation#fitdutchie #dutchfitness#abdos#fitnessjunkie #londonfitness#fitfamnl#muscle #muscu#fitnessaddict #fitdutchies#krafttraining#ukfitness#fitnessmodel #fit #fitfam #fitnessmotivation#bodyengineers #fitnessjourney#gymshark #ukfitfam#Irishfitfam#fitfrenchies#fitfrenchie #luxury
°•☆☆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: http://www.fit4women.nl/hypoxi-therapie.php Ik ga deze zelf zeker ook proberen zodra ik weer kan🤞📿 www.fit4woman.nl #barbie  #love  #recoveringdutchie  #Irishfitness #Musculation #fitdutchie  #dutchfitness #abdos #fitnessjunkie  #londonfitness #fitfamnl #muscle  #muscu #fitnessaddict  #fitdutchies #krafttraining #ukfitness #fitnessmodel  #fit  #fitfam  #fitnessmotivation #bodyengineers  #fitnessjourney #gymshark  #ukfitfam #Irishfitfam #fitfrenchies #fitfrenchie  #luxury 
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
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 
This picture belongs to a 14 years old patient that got severely injured in an accident few one months ago. His father, the rider of the motorcycle was wearing a helmet and got no injury, however his son with no helmet touched the death! This picture indicates how simple action as putting an helmet can save lives.
Fortunately, the surgeons could save his life and brought the smile back to his family's face.
Photo by @armantorabi
#chimicaorganica #surgeryvideo #cleanfood #anatomyandphysiology #ilovechemistry #medicalstudents #irishfitness #fatloss #pathologist #surgerynurse #ukfitfam #healthyeating #healthylife #coursework #lovemedicine
This picture belongs to a 14 years old patient that got severely injured in an accident few one months ago. His father, the rider of the motorcycle was wearing a helmet and got no injury, however his son with no helmet touched the death! This picture indicates how simple action as putting an helmet can save lives. Fortunately, the surgeons could save his life and brought the smile back to his family's face. Photo by @armantorabi #chimicaorganica  #surgeryvideo  #cleanfood  #anatomyandphysiology  #ilovechemistry  #medicalstudents  #irishfitness  #fatloss  #pathologist  #surgerynurse  #ukfitfam  #healthyeating  #healthylife  #coursework  #lovemedicine 
Mark (@cyrwheeling) taught me intro to #cyrwheel at #EADF2017 (@gravitylevity) and he was the most amazing soul. I was fairly immobile and out of shape (and severely self-conscious) given my then-recent knee injury, but I still fell in love with that damned wheel (despite being super frustrated with myself ... remember, @casshaines and @meagan.eve? Also memorable: my *cough* regal-esque posture when walking with the wheel. 😋 ) Now I’m counting down to knee surgery so I can get back to learning cyr wheel. I blame Mark for this completely. 😊 (If you’re hitting up #IADF2018, you need to try cyr wheel. Just sayin’.)
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#Regram via @fidgetfeetaerialdancecompany ・・・
Mark Glover returns to teach at #IADF2018!
Mark teaches is an acrobatic coach at Centre de les Arts del Circ Rogelio Rivel Circus School in Barcelona. He has worked internationally as a dancer, director, teacher, and qualified massage therapist, with a specialism in contemporary circus and dance. His educational work includes teaching extensively at the National Centre for Circus Arts,The Place, and Southeast Dance.
Check out his class details www.irishaerialdancefest.com/teachers

#cyrwheel #rouecyr #ronanbrady #aerialartist #circusinternational #circuseverydamnday #circusaroundtheworld #acrobatics #irishfitfam #irishfitness #cirquegram #cirquelife #circusinspiration #circustraining #aerialtraining #letterkenny #donegal #irishfestival #acro #acrobatics #irishaerialists
@isacsireland @irishaerialcc @angrianantheatre @anomalyronan @cyrwheeling @nationalcircus
Mark (@cyrwheeling) taught me intro to #cyrwheel  at #EADF2017  (@gravitylevity) and he was the most amazing soul. I was fairly immobile and out of shape (and severely self-conscious) given my then-recent knee injury, but I still fell in love with that damned wheel (despite being super frustrated with myself ... remember, @casshaines and @meagan.eve? Also memorable: my *cough* regal-esque posture when walking with the wheel. 😋 ) Now I’m counting down to knee surgery so I can get back to learning cyr wheel. I blame Mark for this completely. 😊 (If you’re hitting up #IADF2018 , you need to try cyr wheel. Just sayin’.) . #Regram  via @fidgetfeetaerialdancecompany ・・・ Mark Glover returns to teach at #IADF2018 ! Mark teaches is an acrobatic coach at Centre de les Arts del Circ Rogelio Rivel Circus School in Barcelona. He has worked internationally as a dancer, director, teacher, and qualified massage therapist, with a specialism in contemporary circus and dance. His educational work includes teaching extensively at the National Centre for Circus Arts,The Place, and Southeast Dance. Check out his class details www.irishaerialdancefest.com/teachers #cyrwheel  #rouecyr  #ronanbrady  #aerialartist  #circusinternational  #circuseverydamnday  #circusaroundtheworld  #acrobatics  #irishfitfam  #irishfitness  #cirquegram  #cirquelife  #circusinspiration  #circustraining  #aerialtraining  #letterkenny  #donegal  #irishfestival  #acro  #acrobatics  #irishaerialists  @isacsireland @irishaerialcc @angrianantheatre @anomalyronan @cyrwheeling @nationalcircus
Friday shoulder session complete 
4 sets of shoulder press, lateral / frontal raises and shrugs, 10-12 reps 💪weekend cheatmeal 🍔😋
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#ironaddict #gymaholic #strenght #gymjunkie #workouts #crossfitlife #athletic #trainharder #irishfitfam #irishfitness #planetfitness #trainhardorgohome #traininsane #fitnes #bodyshape #bodybuilding #weightlifter #bicep #bodybuildingmotivation #fitnessfreaks #absworkout #coreworkout #healthyactivelifestyle #exercises
Friday shoulder session complete 4 sets of shoulder press, lateral / frontal raises and shrugs, 10-12 reps 💪weekend cheatmeal 🍔😋 . . . . . . #ironaddict  #gymaholic  #strenght  #gymjunkie  #workouts  #crossfitlife  #athletic  #trainharder  #irishfitfam  #irishfitness  #planetfitness  #trainhardorgohome  #traininsane  #fitnes  #bodyshape  #bodybuilding  #weightlifter  #bicep  #bodybuildingmotivation  #fitnessfreaks  #absworkout  #coreworkout  #healthyactivelifestyle  #exercises 
Day one of @ausfitnessshow was great! Who's heading to day two?!
Day one of @ausfitnessshow was great! Who's heading to day two?!
Stress less.... I have been doing all these this week to get me through a hard few days especially number 1 my new found love for Zumba classes have kept me much happier this week ☺️ #stressless #toughweek #itwastobeexpected #tommorowshouldofbeenacometelydifferentday #danceitout #zumba #zumbaireland #zumbahappy #fitfam #irishfitfam #walk #walking #fitness #workout #friends #hugs #smile #selfcare #pilates #mentalhealth #pilates #exercise #dancing #limerick #ireland #fitbit #goodforthemind fitspo #irishfitness  #fitbit #fitnessmotivation #fitnessinspiration #goodforthemind
Stress less.... I have been doing all these this week to get me through a hard few days especially number 1 my new found love for Zumba classes have kept me much happier this week ☺️ #stressless  #toughweek  #itwastobeexpected  #tommorowshouldofbeenacometelydifferentday  #danceitout  #zumba  #zumbaireland  #zumbahappy  #fitfam  #irishfitfam  #walk  #walking  #fitness  #workout  #friends  #hugs  #smile  #selfcare  #pilates  #mentalhealth  #pilates  #exercise  #dancing  #limerick  #ireland  #fitbit  #goodforthemind  fitspo #irishfitness  #fitbit  #fitnessmotivation  #fitnessinspiration  #goodforthemind 
Embracing the day...first swim after my 6.30am class, second swim after my 10am class and finally third swim for a delicious sunset after my evening classes.
Making the most of this heatwave 😂😝🤷🏼‍♀️
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#irishfitfam#fitfam#fitnessmotivation#gymnasty#handstandseverywhere#wanderlust#myyogalife#getoutdoors#pilates#flexibilty#beachvibes#pancake#Morechalk#yogaeverydamnday#fitspiration#beachbum#stronggirls#irishfitness#movementculture#surfergirls#lululemon#IrishFitness#calisthenics#calisthenicsgirls#surfergirls#selfbelief#gymnasticbodies#girlpower#LovinDublin#DiscoverDublin
Embracing the day...first swim after my 6.30am class, second swim after my 10am class and finally third swim for a delicious sunset after my evening classes. Making the most of this heatwave 😂😝🤷🏼‍♀️ . . . . . . . . . . . . #irishfitfam #fitfam #fitnessmotivation #gymnasty #handstandseverywhere #wanderlust #myyogalife #getoutdoors #pilates #flexibilty #beachvibes #pancake #Morechalk #yogaeverydamnday #fitspiration #beachbum #stronggirls #irishfitness #movementculture #surfergirls #lululemon #IrishFitness #calisthenics #calisthenicsgirls #surfergirls #selfbelief #gymnasticbodies #girlpower #LovinDublin #DiscoverDublin 
H o t C r o s s B u n B o w l.
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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 🙌
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What a good idea this bowl was 🤤
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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 🤣
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#hotcrossbuns
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 🤣 . . #hotcrossbuns 
Troy largely unimpressed with my weak as fuck sumo deadlift.. but my girl  Harlie is offering support... but she knows...
Bitch is still out angleing me though.

150kg x 8
Troy largely unimpressed with my weak as fuck sumo deadlift.. but my girl Harlie is offering support... but she knows... Bitch is still out angleing me though. 150kg x 8
Sometimes, weird is just fine! 
Chicken & Paprika Chipolata with Broccoli & Mushroom soup (seasoned with a pack of instant soup mix)

Super quick, tasty, low in calories, healthy: IT GETS THE JOB DONE

#macros Cals271/Pro40/Fat4/Carb18

Remember, making your diet easy is one of the most important things you can do to ensure your success! 
USE ALL THE TRICKS YOU CAN!

#leangains #shredded #diet #diethacks #protein #lowcalorie #lowfat #recipe #lowcarb #bodybuilding #powerlifting #abs #diet #irishfitfam #irishfitness #ukfitness #ukfitfam #barcelonafitness
Sometimes, weird is just fine! Chicken & Paprika Chipolata with Broccoli & Mushroom soup (seasoned with a pack of instant soup mix) Super quick, tasty, low in calories, healthy: IT GETS THE JOB DONE #macros  Cals271/Pro40/Fat4/Carb18 Remember, making your diet easy is one of the most important things you can do to ensure your success! USE ALL THE TRICKS YOU CAN! #leangains  #shredded  #diet  #diethacks  #protein  #lowcalorie  #lowfat  #recipe  #lowcarb  #bodybuilding  #powerlifting  #abs  #diet  #irishfitfam  #irishfitness  #ukfitness  #ukfitfam  #barcelonafitness 
Some serious gains from @dfarrelly90 #fitfamireland #fitfamie #musclegain #weights #irishfitfam #irishfitness
From Vegas to Coachella to LA twass a goood adventure!! 🎉💃🏼 Happy to be home for a while 😎 #Vegas #LA #coachella #coachella2018 #california #adventure #goodtimes
And now we take a brief intermission in my frantic revision to bring you @optimumnutrition_ie Salted Caramel Bites review

Calories: 244 for 2 bites. C29/ P20/ F8 Good protein content. Contains palm oil 
Texture: absoultely phenomenal. Again really really impressed. Something that really makes these bites even better is how filling just one bite is. Because the texture is so good it feels like eating a really solid snack :D 
Taste: Really really really good. It tastes like actual caramel.. almost like caramel fudge. Salty? Eh, kinda. I think there might be a slight hint of salt but.. does anyone else feel like even if something is just caramel flavoured that products put 'salted' caramel on it anyway? Chocolate doesnt come through AS much as it did with the strawberry flavour but the caramel taste is so strong I ain't even mad

8/10
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #optimumnutrition #saltedcaramel #caramel #proteinbar #proteinbarreview #review #chocolate #fitness #nutrition #macros #iifym #flexibledieting #dessert #almond #ifitfitsyourmacros #instafood #irishfitfam #irishfitness #healthysnack #fitsnack #ukfitfam #weightloss #fitfood #healthyfood #healthyeating #healthychoices #tttreviews
And now we take a brief intermission in my frantic revision to bring you @optimumnutrition_ie Salted Caramel Bites review Calories: 244 for 2 bites. C29/ P20/ F8 Good protein content. Contains palm oil Texture: absoultely phenomenal. Again really really impressed. Something that really makes these bites even better is how filling just one bite is. Because the texture is so good it feels like eating a really solid snack :D Taste: Really really really good. It tastes like actual caramel.. almost like caramel fudge. Salty? Eh, kinda. I think there might be a slight hint of salt but.. does anyone else feel like even if something is just caramel flavoured that products put 'salted' caramel on it anyway? Chocolate doesnt come through AS much as it did with the strawberry flavour but the caramel taste is so strong I ain't even mad 8/10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #optimumnutrition  #saltedcaramel  #caramel  #proteinbar  #proteinbarreview  #review  #chocolate  #fitness  #nutrition  #macros  #iifym  #flexibledieting  #dessert  #almond  #ifitfitsyourmacros  #instafood  #irishfitfam  #irishfitness  #healthysnack  #fitsnack  #ukfitfam  #weightloss  #fitfood  #healthyfood  #healthyeating  #healthychoices  #tttreviews 
Such a lovely desert. The only problem is I would have eaten another few of them!! @fibreoneuk ****************************
#fibreone #fitfamireland #irishfitfam #irishfitfamily #irishfitness #balanceddiet #healthyliving #fitnessjourney #fitgirls #iifym #macrotracking #myfitnesspal #fitness #gettingstrong #lemondrizzle #desert
Happy Friday people 😁😁🙌🙌
Another working week done and another week less to the big day, 12 weeks today I'll be a Mrs 🙈🙈 Today's snaps 📷
⬅Post workout gym selfie, I always get feckin caught taking gym selfies and feel like such a dick 😂😂🙈🙈 oh well ⬅Dinner was old el Paso stand and stuff tacos 😍🌮 dessert in the background was a wee @fulfil_nutrition bar 👌 still haven't come across the new flavour up here in Donegal, the hunt continues ⬅Today's gym 🔥

#ladieswholift #womenwholift #girlswholift #strongnotskinny #myfitnessjourney #myweightlossjourney #myfitnesspal #fitness #fitnessmotivation #fitfam #irishfitfam #irishfitness #ukfitfam #healthyeating #healthylifestyle #healthyeats #healthyfood #countingcalories #macros #gym #gyminspiration #gymmotivation #polarft4 #sweatingforthedress #sweatingforme #sweatingforthewedding #bridetobe #12weeksummerchallenge
Happy Friday people 😁😁🙌🙌 Another working week done and another week less to the big day, 12 weeks today I'll be a Mrs 🙈🙈 Today's snaps 📷 ⬅Post workout gym selfie, I always get feckin caught taking gym selfies and feel like such a dick 😂😂🙈🙈 oh well ⬅Dinner was old el Paso stand and stuff tacos 😍🌮 dessert in the background was a wee @fulfil_nutrition bar 👌 still haven't come across the new flavour up here in Donegal, the hunt continues ⬅Today's gym 🔥 #ladieswholift  #womenwholift  #girlswholift  #strongnotskinny  #myfitnessjourney  #myweightlossjourney  #myfitnesspal  #fitness  #fitnessmotivation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #healthyeating  #healthylifestyle  #healthyeats  #healthyfood  #countingcalories  #macros  #gym  #gyminspiration  #gymmotivation  #polarft4  #sweatingforthedress  #sweatingforme  #sweatingforthewedding  #bridetobe  #12weeksummerchallenge 
Wee bit of #padwork at the end of The session! 
It's not pretty and I was tired as fook! But trying to keep the punches long and a bit of movement! 
#boxing #irishfitfam #ukfitfam
Wee bit of #padwork  at the end of The session! It's not pretty and I was tired as fook! But trying to keep the punches long and a bit of movement! #boxing  #irishfitfam  #ukfitfam 
“The funny thing about life, it’s what you make it.”
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📷 @salviniphotography.
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So excited to be speaking at #SportsMind2018 tomorrow night.
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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.
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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.
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Great to see the stigma associated with mental health being broken at such inspiring events like this.
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I really love doing events and I’m so excited to be currently planning my next one.
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I’ll have more news on that over the coming weeks so keep your eyes peeled.
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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.
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Have a great weekend!
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Only the best,
Denis 
#TheDinnyCroShow
“The funny thing about life, it’s what you make it.” . 📷 @salviniphotography. . 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, Denis #TheDinnyCroShow 
EXACTLY what I was chatting about over on my Snapchat today 👌 @Denisey86 👻

THE SCALES DOES NOT DEFINE YOU 😘
EXACTLY what I was chatting about over on my Snapchat today 👌 @Denisey86 👻 THE SCALES DOES NOT DEFINE YOU 😘
When you find a cool wall for a pic in LA 😎 Gotta get that good lighting😏😂 #LA #sun #lilphotoshoot
When you find a cool wall for a pic in LA 😎 Gotta get that good lighting😏😂 #LA  #sun  #lilphotoshoot 
New Wheels 🚴🏼😎. Who This? .
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My First Official Road Bike 👌🏼😁. Looking forward to getting on this and upping my cycling game, maybe even do a few races and a few triathlons 😃.
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Purchased This Bad Boy Today, Absolutely Delighted.
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Now when can I get out on it?😃🚴🏼.
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#meatonfitness #onyourbike #newwheels #cycling #roadbike #trekbikes #trek #kinsale #newpurchase #triathlon #wheels #positivevibes #goodday #vibes #irish #irishsummer #summer2018 #summergoals #lifting #cork #corkfitfam #irishfitfam #irishfitness #personaltrainer #coachlife #whodis #instafit #instafitness #instadaily
New Wheels 🚴🏼😎. Who This? . . My First Official Road Bike 👌🏼😁. Looking forward to getting on this and upping my cycling game, maybe even do a few races and a few triathlons 😃. . Purchased This Bad Boy Today, Absolutely Delighted. . Now when can I get out on it?😃🚴🏼. . #meatonfitness  #onyourbike  #newwheels  #cycling  #roadbike  #trekbikes  #trek  #kinsale  #newpurchase  #triathlon  #wheels  #positivevibes  #goodday  #vibes  #irish  #irishsummer  #summer2018  #summergoals  #lifting  #cork  #corkfitfam  #irishfitfam  #irishfitness  #personaltrainer  #coachlife  #whodis  #instafit  #instafitness  #instadaily 
P u d d i n H a s h 🙌
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It's Friday, it's late, your hungry, uve bleach on your head and caught for time before it's due off so need something quick 🤣 Surely I'm not the only one this happened to? 🤔🤣
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I always say it but the Mish Mash, 10 min, everythaaang from the fridge dinners are the best 🙌 Let me know if anyone wants to know the simple step by step but this is what I used - Baby Potatoes, @thegymchef Smoke and Spice Seasoning, Black Pudding, Turkey Bacon, peppers, tomatoes, spinach and courgette 👌 Full of all the good stuff 👉 Swipe to see it before I grilled it all with @eatlean Cheese on top 🤤 Absolute Beaut 😍
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Now back to operation Hair 😂
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#tgif #hash #potatohash #iifym #flexibledieting #ifitfitsyourmacros #macro #irishfitfam #irishfitness #fitspo #fitnessmotivation #stronggirls #strongnotskinny #ukfitfam #pt #bodybuilding #glutenfree #healthy #healthyfood #cleaneating #fitfam #fitgirls #girlswholift #recipes #bulking
P u d d i n H a s h 🙌 . It's Friday, it's late, your hungry, uve bleach on your head and caught for time before it's due off so need something quick 🤣 Surely I'm not the only one this happened to? 🤔🤣 . I always say it but the Mish Mash, 10 min, everythaaang from the fridge dinners are the best 🙌 Let me know if anyone wants to know the simple step by step but this is what I used - Baby Potatoes, @thegymchef Smoke and Spice Seasoning, Black Pudding, Turkey Bacon, peppers, tomatoes, spinach and courgette 👌 Full of all the good stuff 👉 Swipe to see it before I grilled it all with @eatlean Cheese on top 🤤 Absolute Beaut 😍 . Now back to operation Hair 😂 . #tgif  #hash  #potatohash  #iifym  #flexibledieting  #ifitfitsyourmacros  #macro  #irishfitfam  #irishfitness  #fitspo  #fitnessmotivation  #stronggirls  #strongnotskinny  #ukfitfam  #pt  #bodybuilding  #glutenfree  #healthy  #healthyfood  #cleaneating  #fitfam  #fitgirls  #girlswholift  #recipes  #bulking 
See you tomorrow #SportsMind, can’t wait to meet you all 😊💪
See you tomorrow #SportsMind , can’t wait to meet you all 😊💪
Spotify was all out of Will Smith, so I went for the second best cheesy wrap I know 😎🔥
Spotify was all out of Will Smith, so I went for the second best cheesy wrap I know 😎🔥
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!💪🏻💯
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!💪🏻💯
Fresh ink again♡This words are telling so much about me♡ Thanks again to @sildeijs . You are the best🌈!! °•☆☆She lives with passion,
by her own rules and with her own kind of magic.
She is sensitive and feels every little thing.
Wild blood runs through her veins. 
Her life is like a rollercoaster 
and that's exactly what she needs.
You can love her, but leave her wild. 
Either admire her from the ground, 
or try to fly with her, 
but don't ever try to cage her. 
She is a free spirit with a rebel soul ♡☆☆•° #barbie #love #muscle #Irishfitness#Musculation#fitdutchie #dutchfitness#abdos#fitnessjunkie #londonfitness#fitfamnl#muscle #muscu#fitnessaddict #fitdutchies#krafttraining#ukfitness#fitnessmodel #fit #fitfam #fitnessmotivation#bodyengineers #fitnessjourney#gymshark #ukfitfam#Irishfitfam#fitfrenchies#fitfrenchie #luxury
Fresh ink again♡This words are telling so much about me♡ Thanks again to @sildeijs . You are the best🌈!! °•☆☆She lives with passion, by her own rules and with her own kind of magic. She is sensitive and feels every little thing. Wild blood runs through her veins. Her life is like a rollercoaster and that's exactly what she needs. You can love her, but leave her wild. Either admire her from the ground, or try to fly with her, but don't ever try to cage her. She is a free spirit with a rebel soul ♡☆☆•° #barbie  #love  #muscle  #Irishfitness #Musculation #fitdutchie  #dutchfitness #abdos #fitnessjunkie  #londonfitness #fitfamnl #muscle  #muscu #fitnessaddict  #fitdutchies #krafttraining #ukfitness #fitnessmodel  #fit  #fitfam  #fitnessmotivation #bodyengineers  #fitnessjourney #gymshark  #ukfitfam #Irishfitfam #fitfrenchies #fitfrenchie  #luxury 
Imagine this was your gym. Well it would be if you pulled the finger out and joined 3XB.
Imagine this was your gym. Well it would be if you pulled the finger out and joined 3XB.
“You cannot improve your past but you can improve your future “💬
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Wearing my favourite peachee leggings @peacheecollection 🍑(Tabb10 for some € off) -
Photo creds: @aaronlynchphotographycork -
#friyay #quotes #future #booty #fitness #positivequotes
“You cannot improve your past but you can improve your future “💬 - Wearing my favourite peachee leggings @peacheecollection 🍑(Tabb10 for some € off) - Photo creds: @aaronlynchphotographycork - #friyay  #quotes  #future  #booty  #fitness  #positivequotes 
About tonight 😋
About tonight 😋
Hello 👋 two good gym sessions today and yesterday is helping me keep exam stress to a minimum 😭😭
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Today I had my last ever day of classes in ITCarlow, just 5 exams in a fortnight and I'm officially finished college 🙌🙌
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Still not back to proper squatting yet cuz my knee isn't 100%, it's getting there tho 😁
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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 😵😵
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 😵😵
6 WEEK PHYSIQUE PROGRAM
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Big well done to client @caraasweeneyyy on her results over the past few weeks. 
She has another 6 weeks left with her her program theses results will be amazing as she gets ready for her holiday well done mate 👌🏽 #wbff #gym #fitness #fitnessmodel #ukfitfam #irishfitfam #abs #tattoo #ripped #gains #pca #ireland #physiquegoals #irishfitfam #ukfitfam #gymshark #ink #tattoo #girlswholift #ukbff #inked #ribbf #npc #vegan #belfast #army #irishfitness #miamipro #dublin
6 WEEK PHYSIQUE PROGRAM ➡️➡️➡️➡️➡️➡️➡️➡️➡️ Big well done to client @caraasweeneyyy on her results over the past few weeks. She has another 6 weeks left with her her program theses results will be amazing as she gets ready for her holiday well done mate 👌🏽 #wbff  #gym  #fitness  #fitnessmodel  #ukfitfam  #irishfitfam  #abs  #tattoo  #ripped  #gains  #pca  #ireland  #physiquegoals  #irishfitfam  #ukfitfam  #gymshark  #ink  #tattoo  #girlswholift  #ukbff  #inked  #ribbf  #npc  #vegan  #belfast  #army  #irishfitness  #miamipro  #dublin 
Summer is on the way. Better lay off the donuts and chinese and get working on some abs 😂
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#bodybuilding #summer #summeriscoming #abs #aesthetics #muscle #gains #fitness #fitfam #irishfitfam #irishfitness #fitspo #igfitness #igfit #instafitness #instafit #flex #pumped #gym #gymlife #fitlife #training #trainhard #tattoo #guyswithtattoos
If you look closely you will notice Gary has very white shoes 👟
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‘Wan the Lads.
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@gary_conlon @andys080685 @seanyc85 doing Cnoc very proud tonight by giving everything they have in the first of the @celticunison qualifiers. A pleasure to watch, a pleasure to judge and most of all a pleasure to coach.
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Excited for the things to come 😊
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#crossfit #crossfitcnoc #irishcrossfit #irishfitfam #irishgym #irishfitness #proudcoach #teamwork #supporteachother #boys #lads #mates #garyandhiswhiteshoes #droghedafitness #drogheda #duleek
If you look closely you will notice Gary has very white shoes 👟 . ‘Wan the Lads. . @gary_conlon @andys080685 @seanyc85 doing Cnoc very proud tonight by giving everything they have in the first of the @celticunison qualifiers. A pleasure to watch, a pleasure to judge and most of all a pleasure to coach. . Excited for the things to come 😊 . #crossfit  #crossfitcnoc  #irishcrossfit  #irishfitfam  #irishgym  #irishfitness  #proudcoach  #teamwork  #supporteachother  #boys  #lads  #mates  #garyandhiswhiteshoes  #droghedafitness  #drogheda  #duleek 
☀️ when the suns out hiking beats gym ☀️
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Got up early this morning and drive to Achill Island for a hike. This was my first time hill hiking here so I wasn’t sure what to expect. It’s now my favorite spot 💚 swipe ⬅️ to see the views ⛰
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#achillisland#achill#hike#hiking#hillhiking#sea#ocean#fitfam#irishfitfam#irishfitness#bluesky#westofireland#fitness#outdoors#outdoor#freshair#seaair#vitsea#recharged
A Clip Of My Squats Today, Did 10 Sets Of 3 My Phone Decided To Cut Off The Last Rep For Some Reason. 70Kg(154lbs) On Bar Plus 15Kg( 33lbs)Chains On Either Side. First Time Properly Using The Chains Would Highly Recommend! 💪

#squats #skwot #strongmantraining #Strongman #strongmen #strength #Irishstrongman #teenstrongman #Bodybuilder #Bodybuilding #gym #fitnessfreak #gymlife #fit #fitness #muscle #muscles #gainz #gains #legday #irishfit #irishfitness #irishfitfam #strengthshop #Powerlifting #crossfit #beastmode #chainwork #420 #hpnutrion
A Clip Of My Squats Today, Did 10 Sets Of 3 My Phone Decided To Cut Off The Last Rep For Some Reason. 70Kg(154lbs) On Bar Plus 15Kg( 33lbs)Chains On Either Side. First Time Properly Using The Chains Would Highly Recommend! 💪 #squats  #skwot  #strongmantraining  #Strongman  #strongmen  #strength  #Irishstrongman  #teenstrongman  #Bodybuilder  #Bodybuilding  #gym  #fitnessfreak  #gymlife  #fit  #fitness  #muscle  #muscles  #gainz  #gains  #legday  #irishfit  #irishfitness  #irishfitfam  #strengthshop  #Powerlifting  #crossfit  #beastmode  #chainwork  #420  #hpnutrion 
Today I just went up for a quick 25 minute workout before workout , my hand is still sore and couldn't do some exercises because of it but I'm going to be back training properly soon when it gets better, there will be a big change  in my body.. This is what I look like at the moment delighted to say I'm putting on a bit of weight 🏋💪🏻
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⚠️JUST WATCH ME DO THIS⚠️
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#gym #gymmotivation #gymshark #gymfit #gymselfie #gymlife #gymlife💪 #gymselfie #gymlife #fitness #fitnessmotivation #fitnessmodel #fitnessfreak #body #bodygoals #bodybuilding #bodybuilder #irish #irishfitfam #irishfitness #lfarmy #ireland #ireland🍀 #ireland_gram #ireland🇮🇪
Today I just went up for a quick 25 minute workout before workout , my hand is still sore and couldn't do some exercises because of it but I'm going to be back training properly soon when it gets better, there will be a big change in my body.. This is what I look like at the moment delighted to say I'm putting on a bit of weight 🏋💪🏻 • • ⚠️JUST WATCH ME DO THIS⚠️ • • • • • • • • • • • • • • • • • #gym  #gymmotivation  #gymshark  #gymfit  #gymselfie  #gymlife  #gymlife 💪 #gymselfie  #gymlife  #fitness  #fitnessmotivation  #fitnessmodel  #fitnessfreak  #body  #bodygoals  #bodybuilding  #bodybuilder  #irish  #irishfitfam  #irishfitness  #lfarmy  #ireland  #ireland 🍀 #ireland_gram  #ireland 🇮🇪
Lower body progress. I know, I know, typical instagram pose. Sorry .
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#girlswithmuscle #exercise #lifestyle #xxfitness #redditxxfitness #strengthtraining #fitgirl #PHUL #irishfitness #ladieswholift #recomp
In the kitchen cooking up a storm 🤑 Potato waffles should be a superfood, so versatile. @birdseyeuk hit me up for that sponsorship 🤙
In the kitchen cooking up a storm 🤑 Potato waffles should be a superfood, so versatile. @birdseyeuk hit me up for that sponsorship 🤙
Instagram is just a highlight reel.
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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🤷🏽‍♀️
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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🤷🏽‍♀️
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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 💫
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On that note, happy Friday from myself and Tippi 🐈 Time to go and enjoy the sunshine ☀️
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 ☀️