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  • laura.gallagher.fitness
    L A U R A G A L L A G H E R ๐Ÿ‡ฎ๐Ÿ‡ช
    @laura.gallagher.fitness

Images by laura.gallagher.fitness

The bride's meals prepped for the next few days pre wedding...minus the veg ๐Ÿ‘ฐ๐Ÿ’ She won't go hungry anyway ๐Ÿ˜†๐Ÿ‘Œ @andieg12
.  #bridesmaidduties #bridetobe #shreddingforthewedding #wedding #mealprep #wedding #italianwedding
This โฌ† in this heat is TOUGH!!!โ˜€ WOOAHHHHHHH ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Got in got it done! Ended yo having a later session than planned but chance the plan and not the goal and all that ๐Ÿ‘Œ 
Another killer workout: ๐Ÿ–ค DB deep squat with OH  Press ๐Ÿ–ค Single Arm DB Snatch
๐Ÿ–ค Gorilla Burpees .
Oh I'm melted! Try it out and pray for air con ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† .
#workout #gymvideos #fridaysession #nbfi #girlsonprep #bikinicompetitor #summerbody #shredsincoming #goals #timetoshred #sweatisfatcrying #shredseason #bikinifitness #wnbf #INBF #fitgirls
This โฌ† in this heat is TOUGH!!!โ˜€ WOOAHHHHHHH ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Got in got it done! Ended yo having a later session than planned but chance the plan and not the goal and all that ๐Ÿ‘Œ Another killer workout: ๐Ÿ–ค DB deep squat with OH Press ๐Ÿ–ค Single Arm DB Snatch ๐Ÿ–ค Gorilla Burpees . Oh I'm melted! Try it out and pray for air con ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† . #workout  #gymvideos  #fridaysession  #nbfi  #girlsonprep  #bikinicompetitor  #summerbody  #shredsincoming  #goals  #timetoshred  #sweatisfatcrying  #shredseason  #bikinifitness  #wnbf  #INBF  #fitgirls 
Pineapple head, sweaty... and that's just on the way TO the gym! Time to go and smash HIIT on this beautiful sunny day! 
Get your session in and then get out in that sun โ˜€ 
Happy Fri-yayyy everyone ๐Ÿ–ค
#friyay #sunshine #smiles #sunshine #weekend
Pineapple head, sweaty... and that's just on the way TO the gym! Time to go and smash HIIT on this beautiful sunny day! Get your session in and then get out in that sun โ˜€ Happy Fri-yayyy everyone ๐Ÿ–ค #friyay  #sunshine  #smiles  #sunshine  #weekend 
GLUTE FOCUS WALKING LUNGES: 
I love walking lunges.. well like it's a love/hate ๐Ÿ˜† here's a video from last night's glute session. Walking lunges driving the glute of the standing leg forward on each rep. These were super set with single leg leg press for depth. After hip thrusts for days!!! Thank you @nathan.nelsonpt for successfully killing me every session ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ .
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#walkinglunges #glutes #gluteday #wod #workout #irishfitfam #fitfam #gym
GLUTE FOCUS WALKING LUNGES: I love walking lunges.. well like it's a love/hate ๐Ÿ˜† here's a video from last night's glute session. Walking lunges driving the glute of the standing leg forward on each rep. These were super set with single leg leg press for depth. After hip thrusts for days!!! Thank you @nathan.nelsonpt for successfully killing me every session ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ . . #walkinglunges  #glutes  #gluteday  #wod  #workout  #irishfitfam  #fitfam  #gym 
๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†
#penneyshun
๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† #penneyshun 
WEEK 3: 14.5 weeks out @nbfi_ireland
Chipping away eeryday!!! โ›โ›โ›
Lower body and tum are the most stubborn for me , always last to go! Until next check in... its head down!! .
I take prep in weeks rather than looking at the length as a whole, I find mini weekly goals so much easier to focus on!! .
Mentally this week is so much better than last week. Cravings were killing the life of me. #sorrygottabehonest I often get asked why I don't prep myself. Well that is exactly why! I know I have a coach who will tell me straight out how it is, to suck it up and won't take no crap from me but yet still has my best interest at heart in terms of results!! @nathan.nelsonpt That is exactly what I need and want. If it was down to me I probably would have been too kind to myself but this way were getting results! #teamworkmakesthedreamwork ๐Ÿคœ๐Ÿค›
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โฌ†โฌ†โฌ† messing about trying out different poses for this time round! ๐Ÿค” 
There's a lot to be said for angles! ๐Ÿ‘Œ Also, it's never too early to start posing. Cannot wait for my new @serenstarbikini @crystalledbyjane heels to arrive ๐Ÿ˜
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#posing #checkin #girlsonprep #14weeksout #nbfi #bikinifitness #naturalbikini #irishfitfam
WEEK 3: 14.5 weeks out @nbfi_ireland Chipping away eeryday!!! โ›โ›โ› Lower body and tum are the most stubborn for me , always last to go! Until next check in... its head down!! . I take prep in weeks rather than looking at the length as a whole, I find mini weekly goals so much easier to focus on!! . Mentally this week is so much better than last week. Cravings were killing the life of me. #sorrygottabehonest  I often get asked why I don't prep myself. Well that is exactly why! I know I have a coach who will tell me straight out how it is, to suck it up and won't take no crap from me but yet still has my best interest at heart in terms of results!! @nathan.nelsonpt That is exactly what I need and want. If it was down to me I probably would have been too kind to myself but this way were getting results! #teamworkmakesthedreamwork  ๐Ÿคœ๐Ÿค› . โฌ†โฌ†โฌ† messing about trying out different poses for this time round! ๐Ÿค” There's a lot to be said for angles! ๐Ÿ‘Œ Also, it's never too early to start posing. Cannot wait for my new @serenstarbikini @crystalledbyjane heels to arrive ๐Ÿ˜ . #posing  #checkin  #girlsonprep  #14weeksout  #nbfi  #bikinifitness  #naturalbikini  #irishfitfam 
Who even is that on the left!? ๐Ÿค”
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3 years ago on the left I remember being so unhappy with how I looked. It's crazy to think I weighed 60kg on the left but I'm not far off it at 56.6kg now. Another reason not to depend on the scales. I judge my progress and where im at by how I feel when I look in the mirror, in my clothes and overall. .
It's been ages since I've looked at that picture but when I do it always reminds me of the time when I had had enough!!! I used have this terrible habit of saying "Oh ill start monday so I'd spend all weekend eating all the foods I knew I couldnt have when I started my diet. (Anyone else get that!? ๐Ÿค”) Then monday would never come and it kept going on and on like that. Until one day that was it! No more ๐Ÿ™…๐Ÿ‘Š .
On the right, today, I'm happy in my body and most of all comfortable. ๐Ÿ™Œ .
If you get to that point just remember now is always a good time to start. There's no time like the present. The sooner you start the sooner you get results!! .
You may never know what results come of your actions, but if you do nothing there will be no results ๐Ÿ’ซ .
#transformationtuesday
#transformation #progress #comparisons #bodycompostion #progressnotperfection #whoda
Who even is that on the left!? ๐Ÿค” . 3 years ago on the left I remember being so unhappy with how I looked. It's crazy to think I weighed 60kg on the left but I'm not far off it at 56.6kg now. Another reason not to depend on the scales. I judge my progress and where im at by how I feel when I look in the mirror, in my clothes and overall. . It's been ages since I've looked at that picture but when I do it always reminds me of the time when I had had enough!!! I used have this terrible habit of saying "Oh ill start monday so I'd spend all weekend eating all the foods I knew I couldnt have when I started my diet. (Anyone else get that!? ๐Ÿค”) Then monday would never come and it kept going on and on like that. Until one day that was it! No more ๐Ÿ™…๐Ÿ‘Š . On the right, today, I'm happy in my body and most of all comfortable. ๐Ÿ™Œ . If you get to that point just remember now is always a good time to start. There's no time like the present. The sooner you start the sooner you get results!! . You may never know what results come of your actions, but if you do nothing there will be no results ๐Ÿ’ซ . #transformationtuesday  #transformation  #progress  #comparisons  #bodycompostion  #progressnotperfection  #whoda 
#feels ๐Ÿ˜‚ Night โœŒ
#feels  ๐Ÿ˜‚ Night โœŒ
C.H.E.C.K.-I.N. 15 WEEKS OUT: 
Check in done with the boss man @nathan.nelsonpt this morning. Down 1kg since the start of prep 2 weeks ago. I'm now 56.5kg/124.6lbs. .
Monday & Tuesday this week I had a 2 day school trip away camping, rock climbing, canoeing and hiking 25kms. So because that was super active I only had to do 1 x 30 mins  cardio session this week. Had to be really prepared for that trip with all food in advance. No idea how I managed to stay away from the marshmallows we roasted on the fire and all the other nice things ๐Ÿ˜๐Ÿ™ˆ
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Finally my body is adjusting to prep and cravings are gone for now... fingers crossed ๐Ÿคž .
Cannot wait to keep seeing what muscle we have built on that 6 month off season. Who knows ๐Ÿค”๐Ÿคท the "is it fat or is it muscle" mystery continues ๐Ÿ˜‹๐Ÿ˜‰ .
#nbfi #bikinifitness #muscle #prep #girlsonprep #shredscoming #checkin #15weeksout #goals #naturalbikini #naturalathlete #fatormuscle #whoknows #cardio #muscleup #musclemassgain
C.H.E.C.K.-I.N. 15 WEEKS OUT: Check in done with the boss man @nathan.nelsonpt this morning. Down 1kg since the start of prep 2 weeks ago. I'm now 56.5kg/124.6lbs. . Monday & Tuesday this week I had a 2 day school trip away camping, rock climbing, canoeing and hiking 25kms. So because that was super active I only had to do 1 x 30 mins cardio session this week. Had to be really prepared for that trip with all food in advance. No idea how I managed to stay away from the marshmallows we roasted on the fire and all the other nice things ๐Ÿ˜๐Ÿ™ˆ . Finally my body is adjusting to prep and cravings are gone for now... fingers crossed ๐Ÿคž . Cannot wait to keep seeing what muscle we have built on that 6 month off season. Who knows ๐Ÿค”๐Ÿคท the "is it fat or is it muscle" mystery continues ๐Ÿ˜‹๐Ÿ˜‰ . #nbfi  #bikinifitness  #muscle  #prep  #girlsonprep  #shredscoming  #checkin  #15weeksout  #goals  #naturalbikini  #naturalathlete  #fatormuscle  #whoknows  #cardio  #muscleup  #musclemassgain 
Another throwback  but with a purpose... this picture was taken 1 week out from nationals and at this point I finally mastered Lat Spread. Lat spread is super for creating that "x-shape" and the illusion of a smaller waist. It's literally taken me FOREVER to get the swing of this. No idea why I found it so difficult at the start but it took months to get a control and a strong mind to muscle connection. .
I practice it flat to the mat probably because it was such a challenge for me and I want to keep improving. (Swipe left for video from tonight). .
 Aiming for smaller waist and wider back overall this time round so got to keep at it. If there's one piece of advice id give to anyone doing their first show it would be to get spreading those lats and keep playing around with it until you get it! You can work all day in the gym on your back and then close your lats on stage so it's really important for proportions. โŒ๐Ÿ‘Œ
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Im super caught up but at long last I'm getting to see the magic man @neuro_pain_clinic tomorrow. Really hoping it will help with my training overall as im.still having a few issues with my back and glutes. .
Now if I can just work on the smile rather than a cranky concentration head is be flying. I'm a million times happier than I look... promise ๐Ÿ˜˜ .
#lats #latspread #wings #back #shoulders #delts #nbfi #throwback #flashbackfriday #tb #throwback #musclegirl #whodat #backday
Another throwback but with a purpose... this picture was taken 1 week out from nationals and at this point I finally mastered Lat Spread. Lat spread is super for creating that "x-shape" and the illusion of a smaller waist. It's literally taken me FOREVER to get the swing of this. No idea why I found it so difficult at the start but it took months to get a control and a strong mind to muscle connection. . I practice it flat to the mat probably because it was such a challenge for me and I want to keep improving. (Swipe left for video from tonight). . Aiming for smaller waist and wider back overall this time round so got to keep at it. If there's one piece of advice id give to anyone doing their first show it would be to get spreading those lats and keep playing around with it until you get it! You can work all day in the gym on your back and then close your lats on stage so it's really important for proportions. โŒ๐Ÿ‘Œ . Im super caught up but at long last I'm getting to see the magic man @neuro_pain_clinic tomorrow. Really hoping it will help with my training overall as im.still having a few issues with my back and glutes. . Now if I can just work on the smile rather than a cranky concentration head is be flying. I'm a million times happier than I look... promise ๐Ÿ˜˜ . #lats  #latspread  #wings  #back  #shoulders  #delts  #nbfi  #throwback  #flashbackfriday  #tb  #throwback  #musclegirl  #whodat  #backday 
DB deficit squats: a new move for glutes on my prep program from @nathan.nelsonpt .
Love these so much. Did them today after my hip thrusts and abductors and it was ๐Ÿ‘Œ
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Try it out on your next glute day! ๐Ÿ‘๐Ÿ‘๐Ÿ‘
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#deficitsquats #squats #bootybuilding #wod #dumbbellsquats #gym #exercise #booty #glutes #goals #girlsonprep #nbfi
I'm always determined to work to a point where  absolutely nobody can ever turn around and tell me that I didn't work hard enough .. thats including myself!!
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If I give every single day, every workout, every meal on prep my 110% then I know that's the very best that I can do. Hard work doesn't just mean the work that is done in the gym it's all round!! .
Success doesn't come from what you do occasionally, it comes from what you do consistently! ๐Ÿ’ซ
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The head is well and truly down and working hard.... โœ”๐Ÿ‘Œ
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Whatever your goals, work hard every day towards those goals and success will be inevitable. You can do it!! โค
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#hardwork #determination #success #110% #headdown #smashgoals #qotd #fitnessquote #consistency #justdoit #workforit #girlsonprep #nbfi #shredseason #goals
I'm always determined to work to a point where absolutely nobody can ever turn around and tell me that I didn't work hard enough .. thats including myself!! . If I give every single day, every workout, every meal on prep my 110% then I know that's the very best that I can do. Hard work doesn't just mean the work that is done in the gym it's all round!! . Success doesn't come from what you do occasionally, it comes from what you do consistently! ๐Ÿ’ซ . The head is well and truly down and working hard.... โœ”๐Ÿ‘Œ . Whatever your goals, work hard every day towards those goals and success will be inevitable. You can do it!! โค . . #hardwork  #determination  #success  #110 % #headdown  #smashgoals  #qotd  #fitnessquote  #consistency  #justdoit  #workforit  #girlsonprep  #nbfi  #shredseason  #goals 
Swipe left... โฌ…โฌ…โฌ…
I've heard the words "oh you don't look as muscley as you look in your pictures" and "oh you actually look normal" .
I think it's important to point out that we usually share pictures on Instagram when we are flexed, pumped, post or during a workout or carbed  up!!! So pretty much when we are looking at our best for our goals.... of course!!!
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The video was taken after my shoulder workout  today and the picture (swipe left) was taken literally 40 minutes before... flat as a pancake. I don't walk around with pumped up shoulders. It goes back to the "lifting weights will make you look manly". If it did then the whole gaining muscle side of things would be a whole lot easier. .
Anyway what I'm saying is, don't  just assume that what you see on social media is face value and the way that that person looks 24/7. โœŒ
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#hustleforthatmuscle #letscut #pumpedvspancake #workout #gym #fitness #comparison #shoulders #fit #nbfi #ribbf #gymchick
Swipe left... โฌ…โฌ…โฌ… I've heard the words "oh you don't look as muscley as you look in your pictures" and "oh you actually look normal" . I think it's important to point out that we usually share pictures on Instagram when we are flexed, pumped, post or during a workout or carbed up!!! So pretty much when we are looking at our best for our goals.... of course!!! . The video was taken after my shoulder workout today and the picture (swipe left) was taken literally 40 minutes before... flat as a pancake. I don't walk around with pumped up shoulders. It goes back to the "lifting weights will make you look manly". If it did then the whole gaining muscle side of things would be a whole lot easier. . Anyway what I'm saying is, don't just assume that what you see on social media is face value and the way that that person looks 24/7. โœŒ . . #hustleforthatmuscle  #letscut  #pumpedvspancake  #workout  #gym  #fitness  #comparison  #shoulders  #fit  #nbfi  #ribbf  #gymchick 
LET'S BE HONEST!!! ... People often say to me that some people make prep look easy on instagram. Why is This? ๐Ÿค” I don't know but I would love to know. ๐Ÿคท(if anyone knows fill me in ๐Ÿ˜‹)
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I've never found prep easy. I don't think I ever will. This tomato face up there (post spin class after HIIT).. see that โฌ†โฌ†โฌ† ๐Ÿ…๐Ÿ…๐Ÿ… that's not the face of someone on prep finding it easy. Heeeeeelll noooooo......it's well DAMN HARD!! .
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I always want to be honest and I will always try to show both the glamorous and the difficult sides of prep so that anyone whose following me and interested in competing sees it for what it is from someone first hand. .
Don't get me wrong I'm sure some people do find it easy and that's A-Okay but it's always good to know  that it's not always clean sailing and prep is a rollercoaster of challenges, emotions, struggles, achievements and hard work. .
I've never said it's easy and I will never portray it to be. I've only started week one and I am beat but you know what .....nobody forces me to do prep and for some very strange reason ... I love it! ๐Ÿคท
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So on that note I'll just leave my sweaty selfie here. ๐Ÿ˜† Mucho love ๐Ÿ˜˜
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#keepingitreal #sparklenotsweat #letsbehonest #spinning #cardio #cardinoooo #feelinggreat #iloveprep #16weeksout #sweatyselfie #nbfi #wnbf #INBF #shredscoming #shreddingforthewedding
LET'S BE HONEST!!! ... People often say to me that some people make prep look easy on instagram. Why is This? ๐Ÿค” I don't know but I would love to know. ๐Ÿคท(if anyone knows fill me in ๐Ÿ˜‹) . I've never found prep easy. I don't think I ever will. This tomato face up there (post spin class after HIIT).. see that โฌ†โฌ†โฌ† ๐Ÿ…๐Ÿ…๐Ÿ… that's not the face of someone on prep finding it easy. Heeeeeelll noooooo......it's well DAMN HARD!! . . I always want to be honest and I will always try to show both the glamorous and the difficult sides of prep so that anyone whose following me and interested in competing sees it for what it is from someone first hand. . Don't get me wrong I'm sure some people do find it easy and that's A-Okay but it's always good to know that it's not always clean sailing and prep is a rollercoaster of challenges, emotions, struggles, achievements and hard work. . I've never said it's easy and I will never portray it to be. I've only started week one and I am beat but you know what .....nobody forces me to do prep and for some very strange reason ... I love it! ๐Ÿคท . So on that note I'll just leave my sweaty selfie here. ๐Ÿ˜† Mucho love ๐Ÿ˜˜ . #keepingitreal  #sparklenotsweat  #letsbehonest  #spinning  #cardio  #cardinoooo  #feelinggreat  #iloveprep  #16weeksout  #sweatyselfie  #nbfi  #wnbf  #INBF  #shredscoming  #shreddingforthewedding 
#throwback๐Ÿ”™
Remembering how much of a teeny  tiny human I can become with hard work and persistence. Striving to better myself this time round!! Psyched for @nbfi_ireland ๐Ÿ‘™
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 #alwaystryharder 
#motivation 
#bikinifitness 
#nbfi 
#INBF 
#wnbf 
#determination 
#tbt 
#throwbackthursday
Today's feels after yesterday's Quad session ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅcheers @nathan.nelsonpt
๐Ÿ˜ฆ๐Ÿ˜†๐Ÿ˜†.
#deathbysquats #legdayfeels #wheresthezimmerframe #doms #postlegday
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๐Ÿ’•A good friend knows all your stories, 
A best friend helped you write them ๐Ÿ’• .
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@christina89bre ๐Ÿ‘ญ๐Ÿ˜—
#bffs #spaday #girlsdayout #yolo #treatyourself #friendshipquotes