Feeling so much more confident in my clothes and even getting a bit more brave in my clothing choices now 🙄🤣 just on time for the sunny summer months ☀️☀️☀️ .
Since I’ve been noticing some differences in my body lately- little abs appearing, quads and glutes growing... I decided to measure my body fat % today. I walked out of Boots chemist with the biggest smile on my face, people probably thought I wasn’t wise but oh well 🙈 .
After only 4 sessions with a personal trainer, I have dropped over 5% body fat (from 19.7 to 14% 🙌🏻) and grown tremendously in confidence. I’ve been trying out this intuitive eating for around the same time as I’ve been PT’d, and feeling better than ever- physically and mentally. .
Be positive. Listen to your body. #trusttheprocesswatchtheprogress 💪🏻😎
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
30s 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 🔥
300g 0% yoghurt from @gleniskinsta
20g whey protein
Taste: like a dessert 🤤
💥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
#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 🎥🙌🏼