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So Monday night wrapped up our two very successful 6 week kids BOXFIT blocks. We would like to say well done to all kids that took part and thank them for being very respectful and well behaved over the 6 weeks. We hope they all enjoyed it and have had lots of fun which is the most important thing. Thanks to the parents for choosing our gym and allowing us to work with and learn from this great bunch of children. We hope to work with you all again as we will be launching further kids fitness blocks. We will be posting these on our page,so keep an eye on the page. Thanks again from all the lads at the gym👏👏👏
#kids #kids fitness #kidsfit #irishfitness #irishfitspo #irishfitfam #healthylifestyle #health #kids health #kildare #kildarefitness #carlow #wicklow #crookstown
So Monday night wrapped up our two very successful 6 week kids BOXFIT blocks. We would like to say well done to all kids that took part and thank them for being very respectful and well behaved over the 6 weeks. We hope they all enjoyed it and have had lots of fun which is the most important thing. Thanks to the parents for choosing our gym and allowing us to work with and learn from this great bunch of children. We hope to work with you all again as we will be launching further kids fitness blocks. We will be posting these on our page,so keep an eye on the page. Thanks again from all the lads at the gym👏👏👏 #kids  #kids  fitness #kidsfit  #irishfitness  #irishfitspo  #irishfitfam  #healthylifestyle  #health  #kids  health #kildare  #kildarefitness  #carlow  #wicklow  #crookstown 
*30 Second High Protein Breakfast*
Uploaded this to my YouTube channel a couple of months back and I think it’s time for it to have its moment on Insta 🔥
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Ingredients:
300g 0% yoghurt from @gleniskinsta 
20g whey protein
20g Cheerios
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Calories: 385
Carbs: 49g
Fat: 2g
Protein: 41g
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Taste: like a dessert 😍
*30 Second High Protein Breakfast* Uploaded this to my YouTube channel a couple of months back and I think it’s time for it to have its moment on Insta 🔥 . Ingredients: 300g 0% yoghurt from @gleniskinsta 20g whey protein 20g Cheerios . Calories: 385 Carbs: 49g Fat: 2g Protein: 41g . Taste: like a dessert 😍
💥WHY AM I NOT GETTING 'TONED'?💥
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🙊First of all lets make sure we are all on the same page for what “toned” means.  Toned is muscular definition which is what I see many people want.
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🤔There could be many reasons why you aren’t getting that toned look you want. Here are a few:
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🏋️‍♀️You are not doing enough Strength Training:  Strength Training is the key to muscle growth and you will need to do it 3-4 times a week optimally, and be consistent with that.  Anything else will take more time for results
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🍗You aren’t eating enough Protein:  Strength Training and Protein are partners in building muscle definition.  Aim for .7-1.0 grams of protein per pound of BW or goal BW if you have significant weight to lose.  Protein will build those lean muscles you want and turn you into a calorie burning machine.
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🚴🏼‍♀️You are doing too much Cardio:  Look, cardio is great, but if you want to build lean muscle mass to get a defined muscular look, your focus needs to be on strength training.  Cardio won’t give you that toned look you are looking for. Keep the focus on strength training and add on some light cardio if you want -
🤔You have the wrong mindset:  You are afraid if you lift too heavy you will get bulky and look like the Hulk, so you don’t progressively overload at all.  You stay with those same weights over and over again.  I would love to put this one to rest for good - It is impossible for us women to bulk up.  We don’t have the testosterone to make that happen naturally, so it won’t happen.  Don’t let your mind start thinking you shouldn’t be lifting that heavy weight.  Go pick that thing up and do it consistently and watch your lean muscles start to appear
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😴Not enough Sleep - Sleep is probably the most important thing in our lives.  It drives everything. And not only the amount of sleep, but the quality of sleep is super important to muscle growth, fat loss, weight loss, being a happy person, you name it.  It drives our lives. -
🐨So if you want some nice sexy looking muscular definition (aka toned),: -
✅Keep up your strength training ✅Eat your protein ✅Back off the cardio a tad
Repost @susanniebergallfit
💥WHY AM I NOT GETTING 'TONED'?💥 - 🙊First of all lets make sure we are all on the same page for what “toned” means. Toned is muscular definition which is what I see many people want. - 🤔There could be many reasons why you aren’t getting that toned look you want. Here are a few: - 🏋️‍♀️You are not doing enough Strength Training: Strength Training is the key to muscle growth and you will need to do it 3-4 times a week optimally, and be consistent with that. Anything else will take more time for results - 🍗You aren’t eating enough Protein: Strength Training and Protein are partners in building muscle definition. Aim for .7-1.0 grams of protein per pound of BW or goal BW if you have significant weight to lose. Protein will build those lean muscles you want and turn you into a calorie burning machine. - 🚴🏼‍♀️You are doing too much Cardio: Look, cardio is great, but if you want to build lean muscle mass to get a defined muscular look, your focus needs to be on strength training. Cardio won’t give you that toned look you are looking for. Keep the focus on strength training and add on some light cardio if you want - 🤔You have the wrong mindset: You are afraid if you lift too heavy you will get bulky and look like the Hulk, so you don’t progressively overload at all. You stay with those same weights over and over again. I would love to put this one to rest for good - It is impossible for us women to bulk up. We don’t have the testosterone to make that happen naturally, so it won’t happen. Don’t let your mind start thinking you shouldn’t be lifting that heavy weight. Go pick that thing up and do it consistently and watch your lean muscles start to appear - 😴Not enough Sleep - Sleep is probably the most important thing in our lives. It drives everything. And not only the amount of sleep, but the quality of sleep is super important to muscle growth, fat loss, weight loss, being a happy person, you name it. It drives our lives. - 🐨So if you want some nice sexy looking muscular definition (aka toned),: - ✅Keep up your strength training ✅Eat your protein ✅Back off the cardio a tad Repost @susanniebergallfit
Have you tried Kinetica's Electro-C tablets? .
They provide a tasty, convenient and refreshing way to absorb key electrolytes that can be lost through sweating when training. Available in Wild Berry and Lemon Fizz Flavours.

Electrolytes are electrically charged particles formed by mineral salts which are dissolved by fluids. Athletes can lose salts through sweat so it is important to replenish electrolyte levels to help maintain hydration and minimise muscle cramps associated with salt imbalance in the body.

Electro-C tablets contain a scientifically engineered combination of 250mg of sodium, 75mg of magnesium and 50mg of both potassium and calcium. They also include 80mg of additional Vitamin C (100% RDA). They have been formulated by leading sports nutrition specialists, to create a clean tasting, and refreshing electrolyte drink containing only 9 kcal per tablet. 
Like all our sports nutrition supplements, Kinetica Electro-C effervescent tablets are batch tested within the World Anti-Doping Agency (WADA) framework.
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Available from our website www.mycoresupplements.ie for just €4.95

#kinetica #informedsport #wada #drugtested #athlete #training #sweat #electrolytes #recovery #refuel  #triathlons #dualathlete #ultrarunning #electrolytes #running #marathon #marathontraining #ironman #irishfitfam #corkfitfam #dublinfitfam #galwayfitfam #limerickfitfam #irishfitspo #irishfit #irishfitness #ukfitfam #fitfamuk #fitfam
Have you tried Kinetica's Electro-C tablets? . They provide a tasty, convenient and refreshing way to absorb key electrolytes that can be lost through sweating when training. Available in Wild Berry and Lemon Fizz Flavours. Electrolytes are electrically charged particles formed by mineral salts which are dissolved by fluids. Athletes can lose salts through sweat so it is important to replenish electrolyte levels to help maintain hydration and minimise muscle cramps associated with salt imbalance in the body. Electro-C tablets contain a scientifically engineered combination of 250mg of sodium, 75mg of magnesium and 50mg of both potassium and calcium. They also include 80mg of additional Vitamin C (100% RDA). They have been formulated by leading sports nutrition specialists, to create a clean tasting, and refreshing electrolyte drink containing only 9 kcal per tablet. Like all our sports nutrition supplements, Kinetica Electro-C effervescent tablets are batch tested within the World Anti-Doping Agency (WADA) framework. . Available from our website www.mycoresupplements.ie for just €4.95 #kinetica  #informedsport  #wada  #drugtested  #athlete  #training  #sweat  #electrolytes  #recovery  #refuel  #triathlons  #dualathlete  #ultrarunning  #electrolytes  #running  #marathon  #marathontraining  #ironman  #irishfitfam  #corkfitfam  #dublinfitfam  #galwayfitfam  #limerickfitfam  #irishfitspo  #irishfit  #irishfitness  #ukfitfam  #fitfamuk  #fitfam 
#FlashbackFriday 😍Thank you everyone for coming and making #WellFest2018 in association with @kbcbankireland the best yet! Here are some of our highlights🌟Who can spot themselves?😎
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Watch the full video on our website at wellfest.ie 🎥🙌🏼
#FlashbackFriday  😍Thank you everyone for coming and making #WellFest2018  in association with @kbcbankireland the best yet! Here are some of our highlights🌟Who can spot themselves?😎 . Watch the full video on our website at wellfest.ie 🎥🙌🏼
New Cycle Pump Class coming soon in June ,in our New 2nd studio ,Not to be missed 🚴‍♂️🚴‍♂️💪🏼💪🏼🚴‍♂️🚴‍♂️
New Cycle Pump Class coming soon in June ,in our New 2nd studio ,Not to be missed 🚴‍♂️🚴‍♂️💪🏼💪🏼🚴‍♂️🚴‍♂️
☀️CORE/ABS☀️ Here’s a quick core circuit you can try out at home or in the gym. You don’t need to use the weight! Or you can improvise and use a water bottle! .
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Perform all exercises slow and controlled (this is speed up)
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1️⃣Leg lower 
2️⃣ Starfish Crunch 
3️⃣Weighted Sit Up 
4️⃣Side Plank .
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Complete each exercise for 30 sec. Do the circuit 3-5 times 💪🏼
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Remember you will not lose tummy/belly fat by doing a few core exercises. You cannot ‘spot’ reduce fat, you must train the whole body and be in a caloric deficit to lose fat. .
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. #mayofitfam #dedication #irishfitspo #mentalhealth #follow #fitness  #progress #fitnessmotivation #video #gym #gymrat #aesthetics #positiethinking #instagood  #gymlife #femalefitness #fitnessaddict #irishfitfam #ukfitness #positivevibes #cardio #workout #fitgirl #transformation #photooftheday #instafitness #strongnotskinny #shredded #leangains 
@myproteinuk @myproteinwomen @bulkpowders_ie @wearwolfclothinguk @irish_fitfam @weiderireland @primark @womensbest @physiqapparel @physiq.women @womenofwearwolf
☀️CORE/ABS☀️ Here’s a quick core circuit you can try out at home or in the gym. You don’t need to use the weight! Or you can improvise and use a water bottle! . . Perform all exercises slow and controlled (this is speed up) . 1️⃣Leg lower 2️⃣ Starfish Crunch 3️⃣Weighted Sit Up 4️⃣Side Plank . . Complete each exercise for 30 sec. Do the circuit 3-5 times 💪🏼 . . Remember you will not lose tummy/belly fat by doing a few core exercises. You cannot ‘spot’ reduce fat, you must train the whole body and be in a caloric deficit to lose fat. . . . . . . . #mayofitfam  #dedication  #irishfitspo  #mentalhealth  #follow  #fitness  #progress  #fitnessmotivation  #video  #gym  #gymrat  #aesthetics  #positiethinking  #instagood  #gymlife  #femalefitness  #fitnessaddict  #irishfitfam  #ukfitness  #positivevibes  #cardio  #workout  #fitgirl  #transformation  #photooftheday  #instafitness  #strongnotskinny  #shredded  #leangains  @myproteinuk @myproteinwomen @bulkpowders_ie @wearwolfclothinguk @irish_fitfam @weiderireland @primark @womensbest @physiqapparel @physiq.women @womenofwearwolf
For the woman who did not have a say, for the woman who had to travel over seas terrified and alone, for the woman and families who lost a loved one. For the woman who were in a crisis and needed help and our society failed them. For all woman everywhere this is for you. To them undecided voters. Please please show compassion things need to change . Together for yes  @together4yes @together4yesdl @repealproject @dontstoprepealin #repealthe8th #togetherforyes #irishhealth #itsmybody #itsmychoice #repeal #refferendum #voteyes #yes #loveyourself #itsyourhealth
For the woman who did not have a say, for the woman who had to travel over seas terrified and alone, for the woman and families who lost a loved one. For the woman who were in a crisis and needed help and our society failed them. For all woman everywhere this is for you. To them undecided voters. Please please show compassion things need to change . Together for yes @together4yes @together4yesdl @repealproject @dontstoprepealin #repealthe8th  #togetherforyes  #irishhealth  #itsmybody  #itsmychoice  #repeal  #refferendum  #voteyes  #yes  #loveyourself  #itsyourhealth 
OPTIMUM NUTRITION GOLD STANDARD PRE-WORKOUT + FREE WATER JUG

FREE Water Jug

Unleash energy, power and performance.

Made with premium ingredients.

175 mg of caffeine from natural sources.

3 g creatine for power & performance.

175 mg Caffeine
1.5g Beta Alanine
3g Creatine

Available from our website www.mycoresupplements.ie for just €26.95.
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@optimumnutrition
@optimumnutrition_ie
@optimumnutrition_uk #OptimumNutrition #preworkout #caffeine  #fit #fitness #fitfam #weightlossjourney #gains #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam  #ukfitfam #health #healthyeating #bodybuilding  #weightloss #fatloss #irishfitness #workout #gym #irishfitspo #dublinfitness #irishfit  #ukfitness #healthy
OPTIMUM NUTRITION GOLD STANDARD PRE-WORKOUT + FREE WATER JUG FREE Water Jug Unleash energy, power and performance. Made with premium ingredients. 175 mg of caffeine from natural sources. 3 g creatine for power & performance. 175 mg Caffeine 1.5g Beta Alanine 3g Creatine Available from our website www.mycoresupplements.ie for just €26.95. . . . . @optimumnutrition @optimumnutrition_ie @optimumnutrition_uk #OptimumNutrition  #preworkout  #caffeine  #fit  #fitness  #fitfam  #weightlossjourney  #gains  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #ukfitfam  #health  #healthyeating  #bodybuilding  #weightloss  #fatloss  #irishfitness  #workout  #gym  #irishfitspo  #dublinfitness  #irishfit  #ukfitness  #healthy 
We are into our last week for our Refer a friend competition, Simpy Refer one of your friends to our Gym and be entered into a draw for a Protein hamper from the lads over in @bruteforce15 Nutrition 💪🏼💪🏼💪🏼💪🏼
We are into our last week for our Refer a friend competition, Simpy Refer one of your friends to our Gym and be entered into a draw for a Protein hamper from the lads over in @bruteforce15 Nutrition 💪🏼💪🏼💪🏼💪🏼
Sun's out, guns out!

Hope everyone is enjoying the good weather, long may it last.

#rpm #rpmfitness #bantrystrong #pensionforyourhealth
Here we are, all the lads (minus a few 😂) 💚💛💪🏼👊🏻.
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#utq #ballymaguigan #bailemhicuiginn #seniorladies #league #league2018 #gac #clg #lgfa #peilghaelach #gaelicfootball #fitness #fitnessmotivation #irishfitspo #fitspo #fitspiration #fitfam #irishfitfam #clubfootball
Full Day of Eating on a Cut is now live on my YouTube channel! 🥗
Watch how I use intermittent fasting as a technique to make my cut much easier 🙌
Link in my bio 🎬
Full Day of Eating on a Cut is now live on my YouTube channel! 🥗 Watch how I use intermittent fasting as a technique to make my cut much easier 🙌 Link in my bio 🎬
Max Watts on the @concept2inc Ski Erg🎿 
What type of numbers are people hitting? @cp_fitness_dublin @cp_paul_turner_ @nikafitstudios
Max Watts on the @concept2inc Ski Erg🎿 What type of numbers are people hitting? @cp_fitness_dublin @cp_paul_turner_ @nikafitstudios
@kaleandcoco_ie açaí bowl looking good😎We could have these for breakfast, lunch and dinner😋
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#WellFest2018 in association with @kbcbankireland
@kaleandcoco_ie açaí bowl looking good😎We could have these for breakfast, lunch and dinner😋 . #WellFest2018  in association with @kbcbankireland