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💥FLASH OFFER💥 every time a #worldcup #football match is on DM us and get 15% off your next order 🙈🙈 you definitely won’t find anyone cheaper than us with this #deal 😎👑 #belfast #freedelivery #northernireland #belfastcity #uk #belfastireland #belfastmua #belfastmusic #belfastfitfam #northernirelandphotographer #belfastfood #MAG #belfastmakeupartist #fitness #belfastgym #model #art #goals #worldcup2018 #northernirelandweddings #belfastrestaurant #nightlife #england #getfit #gym
💥FLASH OFFER💥 every time a #worldcup  #football  match is on DM us and get 15% off your next order 🙈🙈 you definitely won’t find anyone cheaper than us with this #deal  😎👑 #belfast  #freedelivery  #northernireland  #belfastcity  #uk  #belfastireland  #belfastmua  #belfastmusic  #belfastfitfam  #northernirelandphotographer  #belfastfood  #MAG  #belfastmakeupartist  #fitness  #belfastgym  #model  #art  #goals  #worldcup2018  #northernirelandweddings  #belfastrestaurant  #nightlife  #england  #getfit  #gym 
My client doing ball slams!! 💪💪
#belfastpt #belfastgym #motivation #exercise #ballslams
My client doing lat pulldown and showing off her gain 💪💪💪#belfastpt #belfastgym #gains💪 #healthylifestyle
Tuesday Fun with Coach Eoghan 😍 and the Strength Club hitting some serious numbers on their Heavy day 🔥🔥 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat

@nikki_s1305 actually training in this video 😂😂
Tracking calories made super simple with coach Cameron 🕵🏻‍♀️🔍🥩🥗🥞🍫🍷 - 
#nutrtion #fatloss #belfast #personaltrainer #weightloss #dieting #belfastgym
I think I can fly but I might die 😍😍 Do you want to help? I want No Limits Fitness to raise £10,000 for charity by the end of the year. 
Monday Motivation 🔥🔥 Let’s get the ball rolling I’m jumping out of a plane on 28th August and doing my best version of a Human Bird 🦅 😂

I’ll get a page up and running soon and would love all the No Limits Crew to help as much as they could to help us give back 🔥🔥 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat
I think I can fly but I might die 😍😍 Do you want to help? I want No Limits Fitness to raise £10,000 for charity by the end of the year. Monday Motivation 🔥🔥 Let’s get the ball rolling I’m jumping out of a plane on 28th August and doing my best version of a Human Bird 🦅 😂 I’ll get a page up and running soon and would love all the No Limits Crew to help as much as they could to help us give back 🔥🔥 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat 
NEW GYM COMING SOON, 54 Peter’s Hill. 
TonebyToan_Health&Performance 
Shower facilities ✅ 
Best of equipment ✅ 
Open 7 days per week ✅
GroupTraining ✅
Personal training ✅

For more info please feel free to contact myself on 07572438545 #newgym #belfast #studentdiscount #belfastgym #community #tonebytoan #tonebytoancommunity #tonebytoanhealthandperformance #coach #personaltrainer #performance #health #corporatemembership #grouptraining #fitness #fitfam💪 #citycentre
NEW GYM COMING SOON, 54 Peter’s Hill. TonebyToan_Health&Performance Shower facilities ✅ Best of equipment ✅ Open 7 days per week ✅ GroupTraining ✅ Personal training ✅ For more info please feel free to contact myself on 07572438545 #newgym  #belfast  #studentdiscount  #belfastgym  #community  #tonebytoan  #tonebytoancommunity  #tonebytoanhealthandperformance  #coach  #personaltrainer  #performance  #health  #corporatemembership  #grouptraining  #fitness  #fitfam 💪 #citycentre 
Beginner✔️, intermediate✔️, expert✔️. No Limits Fitness checks all the boxes! Join us for our fitness program that will help you balance hard work and fun! 
#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat
Saturday 16th June 2018

Dinner: Rump steak, potatoes, asparagus, stuffed peppers, crispy onions and pepper sauce.
The rump steak was v fatty inside, I was disappointed. 🙄
Saturday 16th June 2018 Dinner: Rump steak, potatoes, asparagus, stuffed peppers, crispy onions and pepper sauce. The rump steak was v fatty inside, I was disappointed. 🙄
Honestly it’s hard to believe two weeks ago we where hanging out in Bray at the Breakthrough Retreat 😍
- 
What an awesome event it was, it exceeded so many people’s expectations but also help give them clear actionable steps to move forward.

Here is a @zarinna_toland_ sharing why she got so much away from it. The next one is going to be another incredible event and we still have a 3 spots for it on the 20th July in Donegal. 
DM us now for more info. 🎥 @rosco_creative 
#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat
Honestly it’s hard to believe two weeks ago we where hanging out in Bray at the Breakthrough Retreat 😍 - What an awesome event it was, it exceeded so many people’s expectations but also help give them clear actionable steps to move forward. Here is a @zarinna_toland_ sharing why she got so much away from it. The next one is going to be another incredible event and we still have a 3 spots for it on the 20th July in Donegal. DM us now for more info. 🎥 @rosco_creative #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat 
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Dinner: Subway signature wrap; turkey, bacon, lettuce, tomato, guacamole and ranch sauce. 😋👌
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First 5 consecutive days of going to the gym 💪😅 It has been a struggle, with how tired I am everyday between working out and working but I am so proud of myself!! I am having 2 rest days tomorrow and Sunday, then back on it Monday! ----------------------------------------------------------------------------
--------------------------------------------------------------------------- Dinner: Subway signature wrap; turkey, bacon, lettuce, tomato, guacamole and ranch sauce. 😋👌 ---------------------------------------------------------------------------- First 5 consecutive days of going to the gym 💪😅 It has been a struggle, with how tired I am everyday between working out and working but I am so proud of myself!! I am having 2 rest days tomorrow and Sunday, then back on it Monday! ----------------------------------------------------------------------------
SERIOUS THOUGHTS 📝 - - - 
Do you write down or think about life goals? - - 
Like what do you want from your life? - - 🔴What would your dream day look like from the moment you get up until you go to sleep? - - 🔴Would it include your dream job?
- - 🔴What motivates you?
- - 🔴What drives your purpose?
- - 🔴Would it include your dream house? 
Where is that? Ireland, abroad etc
- - 🔴Do you have a dream salary? - - 🔴The perfect opportunities/experiences to be with your loved ones? - - 🔴WOULD YOU LIVE YOUR LIFE OR LET CIRCUMSTANCES DICTATE HOW YOU LIVE?
- - 
This is just some of the questions we go deep into on the Breakthrough retreat. - - 
I open up with honesty on my own purpose, and I give you the tools to open up about yours 😊 - - 
All the guys on the last one know this, I create experiences in my life weekly so that it motivates and helps me stay on track to achieve my perfect outcome. - - 
It’s simple I want to create experiences and opportunities to make people happy. I’m not motivated by 10,000,0000 million in my bank account I’m motivated by being present with my family and working hard to get there. - - 
My goals keep me in check and remind me that to get there I need to have a bigger impact on the world through helping more people. - - 
I will be holding a mini 3 hour Breakthrough Workshop in 2 weeks time, I’ll have confirmed info in a few days. - - 
If you are thinking about the next Breakthrough Retreat on 20th July in Donegal you can find out more info by asking or hitting the site below. ⬇⬇
- - 
https://tinyurl.com/BreakthroughRetreat 
#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat
SERIOUS THOUGHTS 📝 - - - Do you write down or think about life goals? - - Like what do you want from your life? - - 🔴What would your dream day look like from the moment you get up until you go to sleep? - - 🔴Would it include your dream job? - - 🔴What motivates you? - - 🔴What drives your purpose? - - 🔴Would it include your dream house? Where is that? Ireland, abroad etc - - 🔴Do you have a dream salary? - - 🔴The perfect opportunities/experiences to be with your loved ones? - - 🔴WOULD YOU LIVE YOUR LIFE OR LET CIRCUMSTANCES DICTATE HOW YOU LIVE? - - This is just some of the questions we go deep into on the Breakthrough retreat. - - I open up with honesty on my own purpose, and I give you the tools to open up about yours 😊 - - All the guys on the last one know this, I create experiences in my life weekly so that it motivates and helps me stay on track to achieve my perfect outcome. - - It’s simple I want to create experiences and opportunities to make people happy. I’m not motivated by 10,000,0000 million in my bank account I’m motivated by being present with my family and working hard to get there. - - My goals keep me in check and remind me that to get there I need to have a bigger impact on the world through helping more people. - - I will be holding a mini 3 hour Breakthrough Workshop in 2 weeks time, I’ll have confirmed info in a few days. - - If you are thinking about the next Breakthrough Retreat on 20th July in Donegal you can find out more info by asking or hitting the site below. ⬇⬇ - - https://tinyurl.com/BreakthroughRetreat #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat 
On Wednesday Morning We Row!

Ain’t no hiding place on 500m sprints... Fancy giving it a go? Try this;
15 push ups
500m row (as fast as possible)
X10 shuttle runs
50 Russian twists 
60sec rest and repeat x3 😯
On Wednesday Morning We Row! Ain’t no hiding place on 500m sprints... Fancy giving it a go? Try this; 15 push ups 500m row (as fast as possible) X10 shuttle runs 50 Russian twists 60sec rest and repeat x3 😯
This time last week we where just finishing our mountain walk before diving head first into some difficult conversations about self worth and being present. 
Even though it was a week ago I’m still buzzing from it. You have a duty to create the life you want for yourself, stop 🛑 getting in your own way. 
Can’t wait until the next retreat on 20th July

#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat

@no_limits_fitness_strength @nikki_s1305 @zarinna_toland_ @evans.kerrie79 @cosgrovematthew @denise.braniff @joemcp09 @sio_bell @niikaad
This time last week we where just finishing our mountain walk before diving head first into some difficult conversations about self worth and being present. Even though it was a week ago I’m still buzzing from it. You have a duty to create the life you want for yourself, stop 🛑 getting in your own way. Can’t wait until the next retreat on 20th July #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat  @no_limits_fitness_strength @nikki_s1305 @zarinna_toland_ @evans.kerrie79 @cosgrovematthew @denise.braniff @joemcp09 @sio_bell @niikaad
High Performance Staff Training Day 🔥

Getting ready to take No Limits Fitness to the next level 💪

#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat

@no_limits_fitness_strength
Yeah you heard it TonebyToan is expanding into TonebyToan_Health&Performance! This is just the just the beginning and proof that hard work pays off. #expanding #belfastgym #belfast #tonebytoan #tonebytoancommunity #tonebytoanhealthandperformance #citycentre #coach #goals #lifestyle #personaltrainer #grouptraining #opengym
NIFMA Workshop This Sunday Dublin All Welcome PM For More Information NIFMA Fitness Model Workshop 
Date: Sunday 10th June 2018 
Venue: ALSAA Centre DUBLIN
Time: 12 Noon 
What to expect on the day
Stage Presentation
Line up Call Outs
Categories 
Poses
Catwalk
Routine
Stage Tan
Hair & Make Up
Click On This Link https://www.paypal.com/uk/webapps/mpp/send-money-online Email: info@nifma.com and send £25 or Pay on the day 
The venue is a few minutes from Dublin Airport #nifma #irishfitfam #irishfitness #irishfit #irishmodel #irishmuscle #irishpower #northernirelandfitfam #ukfitfam #ukfitness #ukfitnessfam #fitfam #limerickfitfam #dublinfitfam #belfastgym #corkfitfam #galwayfitfam #wellness #musclemodel #fit #fitness #fitnessmodel
NIFMA Workshop This Sunday Dublin All Welcome PM For More Information NIFMA Fitness Model Workshop Date: Sunday 10th June 2018 Venue: ALSAA Centre DUBLIN Time: 12 Noon What to expect on the day Stage Presentation Line up Call Outs Categories Poses Catwalk Routine Stage Tan Hair & Make Up Click On This Link https://www.paypal.com/uk/webapps/mpp/send-money-online Email: info@nifma.com and send £25 or Pay on the day The venue is a few minutes from Dublin Airport #nifma  #irishfitfam  #irishfitness  #irishfit  #irishmodel  #irishmuscle  #irishpower  #northernirelandfitfam  #ukfitfam  #ukfitness  #ukfitnessfam  #fitfam  #limerickfitfam  #dublinfitfam  #belfastgym  #corkfitfam  #galwayfitfam  #wellness  #musclemodel  #fit  #fitness  #fitnessmodel 
Another Day, Another amazing review from our Breakthrough Retreat.

What are you waiting for get on the next one in July 🔥🔥 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat

@no_limits_fitness_strength
Think big....... Have more self worth and Chase your dreams like your life depends on it because it kinda does 😀😀 If you want a support network in your corner, if you want someone who believes in you more than yourself and if you are ready to change your life. 
Make sure you get on to our next Breakthrough Retreat in July. #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat
Think big....... Have more self worth and Chase your dreams like your life depends on it because it kinda does 😀😀 If you want a support network in your corner, if you want someone who believes in you more than yourself and if you are ready to change your life. Make sure you get on to our next Breakthrough Retreat in July. #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat 
Here we go with another amazing ‘Winning Wednesday’ story with our awesome client Kerrie. 
Fresh out of our retreat, it’s refreshing to know the impact No Limits has had on her and to see her sharing her experience is amazing. 
She joined us back in Jan 2017 looking for a challenge to help her along her way. As many people that come to us, she has tried most gym related programs but none were really what she wanted. 
Here’s her telling her story
#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat 📷 @rosco_creative
Here we go with another amazing ‘Winning Wednesday’ story with our awesome client Kerrie. Fresh out of our retreat, it’s refreshing to know the impact No Limits has had on her and to see her sharing her experience is amazing. She joined us back in Jan 2017 looking for a challenge to help her along her way. As many people that come to us, she has tried most gym related programs but none were really what she wanted. Here’s her telling her story #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat  📷 @rosco_creative
And we got it. Had an attempt before this that I got (with a little help from Johnny). However I wasn't satisfied, as I wanted to get it all by myself, so went for it again. This time with a little help from the #supersaiyan3 theme (I'm a geek) and the big man spotting me, but not helping at all. Now time to deadlift.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #swhiteypt #gym #gym💪 #gymlife #gymlife💪 #fit #fitness #fitfam #irishfitfam #irishpt #pt #belfastpt #belfast #belfastgym #powerlifting #powerliftingmotivation #skwaats #squats #squatday #markbell #strongsleeves #gangstawraps #shutupandsquat  #supertraining06 #marbellslingshot #supersaiyan3 #dragonballz
And we got it. Had an attempt before this that I got (with a little help from Johnny). However I wasn't satisfied, as I wanted to get it all by myself, so went for it again. This time with a little help from the #supersaiyan3  theme (I'm a geek) and the big man spotting me, but not helping at all. Now time to deadlift. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #swhiteypt  #gym  #gym 💪 #gymlife  #gymlife 💪 #fit  #fitness  #fitfam  #irishfitfam  #irishpt  #pt  #belfastpt  #belfast  #belfastgym  #powerlifting  #powerliftingmotivation  #skwaats  #squats  #squatday  #markbell  #strongsleeves  #gangstawraps  #shutupandsquat  #supertraining06  #marbellslingshot  #supersaiyan3  #dragonballz 
🔥🔥What an awesome weekend and what an incredible review from Kerrie who came with us to Dublin 🔥🔥 I love seeing feedback like this as it drives me to continue and achieve great success with the breakthrough retreats. 
We have 2 more this year and 6 planned for next year 😀💪 watch this space 😍🔥 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughretreat #notlifecoaches #results #resultsdrivencoach #fitnessretreat #mindsetretreat
🔥🔥What an awesome weekend and what an incredible review from Kerrie who came with us to Dublin 🔥🔥 I love seeing feedback like this as it drives me to continue and achieve great success with the breakthrough retreats. We have 2 more this year and 6 planned for next year 😀💪 watch this space 😍🔥 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughretreat  #notlifecoaches  #results  #resultsdrivencoach  #fitnessretreat  #mindsetretreat 
Nearly 12 hours apart, 2 different coaches and 2 different set ups but the same unique buzz that only No Limits Fitness can create. Join the crew DM us 😀 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
@garethmolloy @eoghanmccabe_11
What an incredible weekend at our First Breakthrough Retreat Of 2018. 
24th March 2016 I put a goal down on a piece of paper of an idea I had for an event I wanted to create AND this was it 😍😍 It was amazing spending a weekend away helping empower people to be the best versions of themselves. 
Looking forward to seeing all the footage and most importantly checking in the with guys to see how their getting on after the event. 
Cant wait until the 20th July for the next one. Just DM me for details. 
#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
What an incredible weekend at our First Breakthrough Retreat Of 2018. 24th March 2016 I put a goal down on a piece of paper of an idea I had for an event I wanted to create AND this was it 😍😍 It was amazing spending a weekend away helping empower people to be the best versions of themselves. Looking forward to seeing all the footage and most importantly checking in the with guys to see how their getting on after the event. Cant wait until the 20th July for the next one. Just DM me for details. #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach 
Tough gym session with the hubby today @johnneilldedicatedfitness 
It's so much harder to take direction from him 🙈 but we survived 😂💪 #couplesworkout #coupleswholift #hubby #belfastgym #backandarms #pusheachother
WOW!! What an experience with this incredible group at our Breakthrough Retreat.

We pushed past their limiting beliefs and help set them up a path of success. Follow up in 90 days so excited 😀💪 I am so grateful to have the opportunity to pass on my knowledge and help empower people to become the best version of themselves 😍

#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
WOW!! What an experience with this incredible group at our Breakthrough Retreat. We pushed past their limiting beliefs and help set them up a path of success. Follow up in 90 days so excited 😀💪 I am so grateful to have the opportunity to pass on my knowledge and help empower people to become the best version of themselves 😍 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach 
Getting after it this morning with the Breakthrough Crew with their morning sessions

Get involved in the next one on 20th July ⬇️⬇️ https://tinyurl.com/BreakthroughRetreat

#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
Are you a man who likes to take care of your skin and appearance?
.
Aesthetic treatments for men are on the increase.  As a male practitioner I have first hand experience of some of these treatments and the beneficial effects I have noticed personally.  I treat both male and female clients, many of whom have the same issues and concerns regarding premature ageing, sun damaged skin and fine lines and wrinkles.  All of the treatments at Dr Cormac Lynch Advanced Facial Aesthetics are available to male patients.  I treat in quality assured, rigorously inspected medical clinics.  All treatments are strictly confidential. .
.
I have seen excellent results with Obagi medical Skincare, Obagi blue radiance peel and anti-wrinkle treatments for men, creating natural and masculine results. .
.
If you are looking to endulge yourself in discreet, subtle aesthetic treatments to reveal more youthful skin by treating;
-fine lines and wrinkles
-hyper-pigmentation
-lack lustre skin
-acne and large pores 
Then get in touch by PM,
Text or call to arrange a fee free consultation.
.
.
@drcl_advanced_facialaesthetics results driven, patient safety focused! .
.
#drcl_advanced_facialaesthetics #drcl #drclafa #treatmentsformen #brotox #botoxface #botoxbelfast #obagimedical #obagiforlife #safesun #sunsafety #likeandshare #boyswholift #belfastpt #belfastmalegrooming #belfastbarber #belfastbloggers #gymboys💪 #belfastgym
Are you a man who likes to take care of your skin and appearance? . Aesthetic treatments for men are on the increase. As a male practitioner I have first hand experience of some of these treatments and the beneficial effects I have noticed personally. I treat both male and female clients, many of whom have the same issues and concerns regarding premature ageing, sun damaged skin and fine lines and wrinkles. All of the treatments at Dr Cormac Lynch Advanced Facial Aesthetics are available to male patients. I treat in quality assured, rigorously inspected medical clinics. All treatments are strictly confidential. . . I have seen excellent results with Obagi medical Skincare, Obagi blue radiance peel and anti-wrinkle treatments for men, creating natural and masculine results. . . If you are looking to endulge yourself in discreet, subtle aesthetic treatments to reveal more youthful skin by treating; -fine lines and wrinkles -hyper-pigmentation -lack lustre skin -acne and large pores Then get in touch by PM, Text or call to arrange a fee free consultation. . . @drcl_advanced_facialaesthetics results driven, patient safety focused! . . #drcl_advanced_facialaesthetics  #drcl  #drclafa  #treatmentsformen  #brotox  #botoxface  #botoxbelfast  #obagimedical  #obagiforlife  #safesun  #sunsafety  #likeandshare  #boyswholift  #belfastpt  #belfastmalegrooming  #belfastbarber  #belfastbloggers  #gymboys 💪 #belfastgym 
And that’s a wrap for today 💪 
We had laughter, we had seriousness, we had tears 😭 we had vulnerability and we had some incredibly clear action steps for those seeking clarity and direction. 
It was an amazing morning spent with an awesome group of badasses who all have exciting future plans 😀😀 Dinner this evening followed by more open and honest coaching tomorrow 😀

#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
And that’s a wrap for today 💪 We had laughter, we had seriousness, we had tears 😭 we had vulnerability and we had some incredibly clear action steps for those seeking clarity and direction. It was an amazing morning spent with an awesome group of badasses who all have exciting future plans 😀😀 Dinner this evening followed by more open and honest coaching tomorrow 😀 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach 
TGIF ..... which means The Grind Includes Friday 👊🏼💪🏼 looking forward to Boxercise tonight @dedicatedfitnesscitycentre (Pay as you go available) .
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#dedicatedfitness #dedicatedfitnesscitycentre #dfgirls #dedication #grind #tgif #weekendvibes #fitnessjourney #fitfam #belfastgym #belfastfitfam #girlswhobox #girlswholift #girlswhoworkout #instafit #justdoyou #keepworking
Rare occasion of the gym empty at morning time, so might as well take advantage of it. Favourite back workout, V-Bar rows, 115kg (253lbs), for sets of 8. Then time to head home early (an even rarer occasion) and get ready for the #rorygallagherfestival with @caoimhecalpin , will be an awesome weekend.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #swhiteypt #gym #gym💪 #gymlife #gymlife💪 #fit #fitness #fitnessaddict #fitfam #irishfitfam #irishpt #pt #belfastpt #belfast #belfastgym #powerlifting #powerliftingmotivation #backday #bigback #rows #lightweight #yeahbuddy #teamnocalves #conversehightops #rorygallagher #weekendsaway
Rare occasion of the gym empty at morning time, so might as well take advantage of it. Favourite back workout, V-Bar rows, 115kg (253lbs), for sets of 8. Then time to head home early (an even rarer occasion) and get ready for the #rorygallagherfestival  with @caoimhecalpin , will be an awesome weekend. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #swhiteypt  #gym  #gym 💪 #gymlife  #gymlife 💪 #fit  #fitness  #fitnessaddict  #fitfam  #irishfitfam  #irishpt  #pt  #belfastpt  #belfast  #belfastgym  #powerlifting  #powerliftingmotivation  #backday  #bigback  #rows  #lightweight  #yeahbuddy  #teamnocalves  #conversehightops  #rorygallagher  #weekendsaway 
Second session using the green mini bands, this time for squats. They had a massive affect on how everything moved. Weights absolutely flew up, and helped me hit a better depth, but think my next time using the bands I'll move down to a lighter band level to push myself harder. Either way, here's 227.5kg (500.5lbs/35.75st) x4, then 245.5kg (540.1/38.5st)x3 (see what I mean about weights flying, these would absolutely crush me normally 'like a worlm' (Braveheart pun) but they didn't). This was after a whole bunch or triples from 145kg upwards. Good session today.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #swhiteypt #gym #gym💪 #gymlife #gymlife💪 #fit #fitness #fitfam #irishfitfam #irishpt #pt #belfastpt #belfast #belfastgym #powerlifting #powerliftingmotivation #skwaats #squats #squatday #markbell #strongsleeves #gangstawraps #shutupandsquat  #supertraining06 #marbellslingshot #deadlifts #deadliftsanddonutsh
Second session using the green mini bands, this time for squats. They had a massive affect on how everything moved. Weights absolutely flew up, and helped me hit a better depth, but think my next time using the bands I'll move down to a lighter band level to push myself harder. Either way, here's 227.5kg (500.5lbs/35.75st) x4, then 245.5kg (540.1/38.5st)x3 (see what I mean about weights flying, these would absolutely crush me normally 'like a worlm' (Braveheart pun) but they didn't). This was after a whole bunch or triples from 145kg upwards. Good session today. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #swhiteypt  #gym  #gym 💪 #gymlife  #gymlife 💪 #fit  #fitness  #fitfam  #irishfitfam  #irishpt  #pt  #belfastpt  #belfast  #belfastgym  #powerlifting  #powerliftingmotivation  #skwaats  #squats  #squatday  #markbell  #strongsleeves  #gangstawraps  #shutupandsquat  #supertraining06  #marbellslingshot  #deadlifts  #deadliftsanddonutsh 
Here we have another Amazing “Winning Wednesday” with one of our long term bad asses Lorraine telling us why she loves training with us. 
She has always give it her all and achieved awesome success in her journey. We want to show you this video to hear it from her 🔥🔥 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach 📷 @rosco_creative
Here we have another Amazing “Winning Wednesday” with one of our long term bad asses Lorraine telling us why she loves training with us. She has always give it her all and achieved awesome success in her journey. We want to show you this video to hear it from her 🔥🔥 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach  📷 @rosco_creative
Trying to improve this shitty deadlift of mine. Took big Matthews advice and used the green mini bands to help shift some heavier weight and work on my technique. They definitely made a difference. Here is 220kg (484lbs/34.5st) for a solid enough rep, followed by a failed attempt at 227.5kg (500.5lbs/35.75st). These were after 160kg&180kg x5 each&200kg x4. Will def be using the bands in the future to help improve my deadlift.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #gym #gym💪 #gymlife #gymlife💪 #fit #fitness #fitnessaddict #fitfam #irishfitfam #irishpt #pt #belfastpt #belfast #belfastgym #belfastgyms #deadlifts #deadliftsanddonuts #deadliftday #powerlifting #markbell #gangstawrapsmademedoit
Trying to improve this shitty deadlift of mine. Took big Matthews advice and used the green mini bands to help shift some heavier weight and work on my technique. They definitely made a difference. Here is 220kg (484lbs/34.5st) for a solid enough rep, followed by a failed attempt at 227.5kg (500.5lbs/35.75st). These were after 160kg&180kg x5 each&200kg x4. Will def be using the bands in the future to help improve my deadlift. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #gym  #gym 💪 #gymlife  #gymlife 💪 #fit  #fitness  #fitnessaddict  #fitfam  #irishfitfam  #irishpt  #pt  #belfastpt  #belfast  #belfastgym  #belfastgyms  #deadlifts  #deadliftsanddonuts  #deadliftday  #powerlifting  #markbell  #gangstawrapsmademedoit 
The mixed class finishing strong tonight after a brutal Tabata session tonight of multiple 20/10 x10 round exercises. Here they're hitting 165 flips of a 73kg tyre in 7 minutes. Great work everyone, see you all tomorrow.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #swhiteypt #gym #gym💪 #gymlife#gymlife💪 #gymrat #gainz #fit #fitness #fitnessmotivation #fitnessadict #fitfam #irishfitfam #irishpt #pt #coach #belfastpt #belfast #belfastgym #powerlifting  #thecrew #clique #strongwomen #strongman #beastmode #circuits #hiitworkout
The mixed class finishing strong tonight after a brutal Tabata session tonight of multiple 20/10 x10 round exercises. Here they're hitting 165 flips of a 73kg tyre in 7 minutes. Great work everyone, see you all tomorrow. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #swhiteypt  #gym  #gym 💪 #gymlife #gymlife 💪 #gymrat  #gainz  #fit  #fitness  #fitnessmotivation  #fitnessadict  #fitfam  #irishfitfam  #irishpt  #pt  #coach  #belfastpt  #belfast  #belfastgym  #powerlifting  #thecrew  #clique  #strongwomen  #strongman  #beastmode  #circuits  #hiitworkout 
Make Today Awesome......Rise and Shine 😎I am back home and ready to dominate my day, remember don’t hit snooze on your goals 😀

No Limits Fitness domination plan under way 🔥🔥 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
The “Secret” Sunday Members session today with coach Gareth. 
Looks like fun I hope 🤞 it wasn’t just a photo shoot session 😎😀😀 Ps our price goes up £30 for new members in June and we have one spot left for June intake. DM me if you are serious about having fun and getting results 😀 @no_limits_fitness_strength @garethmolloy 
#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
The “Secret” Sunday Members session today with coach Gareth. Looks like fun I hope 🤞 it wasn’t just a photo shoot session 😎😀😀 Ps our price goes up £30 for new members in June and we have one spot left for June intake. DM me if you are serious about having fun and getting results 😀 @no_limits_fitness_strength @garethmolloy #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach 
Reflection and Gratitude 🙏 after 3 days intensive coaching with one of my mentors I need to de-stress, think about the future and finish the last 20 pages of this incredible book. 
I will stay here for 2 hours hiding from the hustle and bustle of life and create a clear vision for the next 90 days. 
When was the last time you had time to sit down and seriously think about the future 😍😀 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach #sandiego #cowles #hiking
Reflection and Gratitude 🙏 after 3 days intensive coaching with one of my mentors I need to de-stress, think about the future and finish the last 20 pages of this incredible book. I will stay here for 2 hours hiding from the hustle and bustle of life and create a clear vision for the next 90 days. When was the last time you had time to sit down and seriously think about the future 😍😀 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach  #sandiego  #cowles  #hiking 
Having worked with various mentors over the years one thing has become super clear. 
We all need clarity of goals, deadlines and accountability. 
It can be the difference between succeeding and failing, it can be the difference between achieving what you want and believing you are not worthy of it. 
Get after it. 
This is the exact process I teach at our BreakThrough events 😀 any info you need just DM me 😍

#belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
Having worked with various mentors over the years one thing has become super clear. We all need clarity of goals, deadlines and accountability. It can be the difference between succeeding and failing, it can be the difference between achieving what you want and believing you are not worthy of it. Get after it. This is the exact process I teach at our BreakThrough events 😀 any info you need just DM me 😍 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach 
You don’t need to go to the gym all the time to get a session in. Find a hill or some steps and try this. 
10 rounds as fast as possible. 
10 Press ups 
1 Sprint
10 Rows or Plank Walks

Send me a video or a pic as proof 😀😀😀 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
Lack of time is a common excuse for eating a poor diet. Here are some tips to show that it is just an excuse...
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🚛 Supermarket deliveries:
Shopping can be time consuming, stressful and full of temptations. Ordering your groceries online solves all these issues.
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👨‍🍳 Meal prep:
Batch cooking twice a week saves both time and money as well as ensuring you always have a good option ready for you.
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🥗 Make your own convenience food:
Precooked meat and a plain salad can be easily mixed on the go or at your desk. Likewise, a single portion of Greek yogurt and fruit is a quick and easy meal that can fit with your goals.
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🥘 Convenient cooking: 
Using a slow cooker or one dish oven recipes allows you to get on with other things while cooking.
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🏍 Meal delivery:
Although not the cheapest option, using a meal delivery service to provide some of your meals takes away the need to shop or prepare.
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👍 Takeaway: dont mistake a lack of effort for a lack time when it comes to diet!
Lack of time is a common excuse for eating a poor diet. Here are some tips to show that it is just an excuse... - 🚛 Supermarket deliveries: Shopping can be time consuming, stressful and full of temptations. Ordering your groceries online solves all these issues. - 👨‍🍳 Meal prep: Batch cooking twice a week saves both time and money as well as ensuring you always have a good option ready for you. - 🥗 Make your own convenience food: Precooked meat and a plain salad can be easily mixed on the go or at your desk. Likewise, a single portion of Greek yogurt and fruit is a quick and easy meal that can fit with your goals. - 🥘 Convenient cooking: Using a slow cooker or one dish oven recipes allows you to get on with other things while cooking. - 🏍 Meal delivery: Although not the cheapest option, using a meal delivery service to provide some of your meals takes away the need to shop or prepare. - 👍 Takeaway: dont mistake a lack of effort for a lack time when it comes to diet!
Client Niamh 💪💪 “I started NLF in December 2017 two weeks before Christmas. I wanted to start initially to tone up/regain some confidence as I had put on around two stone in the previous year.

I had tried a lot of different gyms with the standard £20 a month package but soon lost interest and motivation to continue. 
I have lost 13lbs in five months; in the past scales really mattered to me as I followed slimming world for a long time however I have lost a lot of inches and finally regained shape again. I try and focus on the amount of inches I have lost, I have gone down a clothing size and feel amazing.

I was so reluctant to join NLF thinking I was too unfit and wouldn't be able to do the classes. They are very intense but all the coaches are amazing and offer support and help throughout. Everyone takes the sessions at their own pace however there's always someone there to give you the extra push you need to make sure you give it your all. The difference I feel from just working out 3-5 times a week is crazy. I have more energy in work, I'm finding I can get up a lot earlier in the mornings and don't feel fatigued at all.

My favourite thing about NLF has been meeting some really lovely people and feeling that I'm getting fit and having fun at the same time. I learn something new at every single class whether that's how to do a proper push up or completing a particularly tough class. Every time I leave a session I feel proud of myself.

NLF has changed how I think about fitness, and has educated me how to meet the goals I never thought I would be able to acheive. There is so much support from the other members and you have an accountability coach too which is amazing for questions or advice when you need it.” Interested in what we do DM for me info on how to get in our intake for June before our price goes up 💪 #belfast #belfastfatloss #belfastgym #belfastcoach #nolimitsfitnessni #motivation #health #fitness #strength #fatloss #nolimitsfitbarcafe #breakthrough #2018fitgoals #breakthroughevent2 #notlifecoaches #results #resultsdrivencoach
Client Niamh 💪💪 “I started NLF in December 2017 two weeks before Christmas. I wanted to start initially to tone up/regain some confidence as I had put on around two stone in the previous year. I had tried a lot of different gyms with the standard £20 a month package but soon lost interest and motivation to continue. I have lost 13lbs in five months; in the past scales really mattered to me as I followed slimming world for a long time however I have lost a lot of inches and finally regained shape again. I try and focus on the amount of inches I have lost, I have gone down a clothing size and feel amazing. I was so reluctant to join NLF thinking I was too unfit and wouldn't be able to do the classes. They are very intense but all the coaches are amazing and offer support and help throughout. Everyone takes the sessions at their own pace however there's always someone there to give you the extra push you need to make sure you give it your all. The difference I feel from just working out 3-5 times a week is crazy. I have more energy in work, I'm finding I can get up a lot earlier in the mornings and don't feel fatigued at all. My favourite thing about NLF has been meeting some really lovely people and feeling that I'm getting fit and having fun at the same time. I learn something new at every single class whether that's how to do a proper push up or completing a particularly tough class. Every time I leave a session I feel proud of myself. NLF has changed how I think about fitness, and has educated me how to meet the goals I never thought I would be able to acheive. There is so much support from the other members and you have an accountability coach too which is amazing for questions or advice when you need it.” Interested in what we do DM for me info on how to get in our intake for June before our price goes up 💪 #belfast  #belfastfatloss  #belfastgym  #belfastcoach  #nolimitsfitnessni  #motivation  #health  #fitness  #strength  #fatloss  #nolimitsfitbarcafe  #breakthrough  #2018fitgoals  #breakthroughevent2  #notlifecoaches  #results  #resultsdrivencoach 
#Repost @mrs.dedicatedfitness with @get_repost
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Cardio is something most people struggle with as it can be seen as ‘boring’ or ‘time consuming’ 
Lately I’ve struggled to find the time to weight train and do cardio so I’ve been jumping into our DF Bootcamps in @dedicatedfitnesscitycentre and do some pad work with @sonnyuptonclan twice a week 💪🏼👊🏼 Neither one is boring or time consuming 🙌🏼👌🏼 .
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#maketimenotexcuses #bootcamps #dedicatedfitnesscitycentre #belfastgym #belfastfitfam #boxing #padwork #boxfit #dfgirls #girlswhobox #health #fitness #fitnessjourney #fitfam #igfitfam #igfitness
#Repost  @mrs.dedicatedfitness with @get_repost ・・・ Cardio is something most people struggle with as it can be seen as ‘boring’ or ‘time consuming’ Lately I’ve struggled to find the time to weight train and do cardio so I’ve been jumping into our DF Bootcamps in @dedicatedfitnesscitycentre and do some pad work with @sonnyuptonclan twice a week 💪🏼👊🏼 Neither one is boring or time consuming 🙌🏼👌🏼 . . . . #maketimenotexcuses  #bootcamps  #dedicatedfitnesscitycentre  #belfastgym  #belfastfitfam  #boxing  #padwork  #boxfit  #dfgirls  #girlswhobox  #health  #fitness  #fitnessjourney  #fitfam  #igfitfam  #igfitness 
Great quote from @ericcressey
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Although using a bigger box, more weight, moving faster, etc. can be exciting, always remember the goal of your training!
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Good movement execution is vital for getting the desired response from training.
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Progression is needed for progress, just ensure that it is not at the expense of execution!
Great quote from @ericcressey - Although using a bigger box, more weight, moving faster, etc. can be exciting, always remember the goal of your training! - Good movement execution is vital for getting the desired response from training. - Progression is needed for progress, just ensure that it is not at the expense of execution!
What a session! Started at 3pm, finished at 7pm with this 187.5kg (412.5lbs) squat for a single. The aim was a double IF the first rep felt ok. However after deadlifting 152.5/165&177.5kg (334/368/390.5lbs) all for triples, then 190kg (418lbs) for two singles, then squatting 140/150&160kg (308/330/352lbs) for triples&then a single at 170kg(374lbs), I was spent. Still happy how this went up after all that, so a well deserved whiskey is in order. Sorry for the long post, enjoy your night everyone. Thanks to Chris&Kevin for the spot and Kirsty for the video.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #swhiteypt #gym #gym💪 #gymlife #gymlife💪 #fit #fitness #fitfam #irishfitfam #irishpt #pt #belfastpt #belfast #belfastgym #powerlifting #powerliftingmotivation #skwaats #squats #squatday #markbell #strongsleeves #gangstawraps #shutupandsquat  #supertraining06 #marbellslingshot #deadlifts #deadliftsanddonuts
What a session! Started at 3pm, finished at 7pm with this 187.5kg (412.5lbs) squat for a single. The aim was a double IF the first rep felt ok. However after deadlifting 152.5/165&177.5kg (334/368/390.5lbs) all for triples, then 190kg (418lbs) for two singles, then squatting 140/150&160kg (308/330/352lbs) for triples&then a single at 170kg(374lbs), I was spent. Still happy how this went up after all that, so a well deserved whiskey is in order. Sorry for the long post, enjoy your night everyone. Thanks to Chris&Kevin for the spot and Kirsty for the video. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #swhiteypt  #gym  #gym 💪 #gymlife  #gymlife 💪 #fit  #fitness  #fitfam  #irishfitfam  #irishpt  #pt  #belfastpt  #belfast  #belfastgym  #powerlifting  #powerliftingmotivation  #skwaats  #squats  #squatday  #markbell  #strongsleeves  #gangstawraps  #shutupandsquat  #supertraining06  #marbellslingshot  #deadlifts  #deadliftsanddonuts 
Wish list Wednesday’s 🙏🏼 Think of everything you’ve wished for and start working .... it’s that simple! Don’t wait until Monday, don’t wait until you’ve more time,
Don’t wait until it’s TOO LATE ....
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#wishlistwednesday #dedicatedfitness #dedication #dfgirls #belfastfitfam #belfastgym #positivevibes #workforit #dntjustwish #itsworthit #yourworthit #girlswhobox #girlswhoworkout #gymmotivation #gymlife
If you are short on time then making the most of your time in the gym is important. See if these tips help...
-
💪 Build muscle:
Increasing energy expenditure is important for fat loss but creating a calorie deficit can be done easily through diet. The gym is your only opportunity to build muscle - don’t waste it!
-
🏋️‍♂️ Big movements: 
Perform full body workouts, made up of multi-joint exercises, using large amounts of muscle.
-
👫 Pair exercise:
Pair exercises that use different muscle groups (eg. Hip Thrust and DB Press), with short rest periods in between. This will allow you to get more work done within the same time.
-
⏰ Track rest:
Track your rest periods, preventing you from taking extended breaks.
-
🚴‍♂️ Use HIIT:
Use High Intensity Interval Training as cardio at the end of your sessions. By its nature it is very time efficient.
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💼 Be ready:
Keep your gym bag in your car/locker so that you are ready incase an opportunity to train comes up.
-
👍 Takeaway: you may not always be able to make the gym but you can make the most of it when you can!
If you are short on time then making the most of your time in the gym is important. See if these tips help... - 💪 Build muscle: Increasing energy expenditure is important for fat loss but creating a calorie deficit can be done easily through diet. The gym is your only opportunity to build muscle - don’t waste it! - 🏋️‍♂️ Big movements: Perform full body workouts, made up of multi-joint exercises, using large amounts of muscle. - 👫 Pair exercise: Pair exercises that use different muscle groups (eg. Hip Thrust and DB Press), with short rest periods in between. This will allow you to get more work done within the same time. - ⏰ Track rest: Track your rest periods, preventing you from taking extended breaks. - 🚴‍♂️ Use HIIT: Use High Intensity Interval Training as cardio at the end of your sessions. By its nature it is very time efficient. - 💼 Be ready: Keep your gym bag in your car/locker so that you are ready incase an opportunity to train comes up. - 👍 Takeaway: you may not always be able to make the gym but you can make the most of it when you can!
'I'm here to kick ass and chew bubble gum...and I'm all out of gum.' The mixed class tonight channelling their inner Rowdy Roddy Piper and kicking some serious ass tonight. Excellent work by everyone. Let's keep it up this week.
#swatbelfast #stephenwhiteacademyoftraining #stephenwhite #swhiteypt #gym #gym💪 #gymlife#gymlife💪 #gainz #fit #fitness #fitnessmotivation #fitfam #irishfitfam #irishpt #pt #coach #belfastpt #belfast #belfastgym #powerlifting  #thecrew #clique #strongwomen #strongman #beastmode #circuits #hiitworkout #roddypiper #kickassandchewbubblegum
'I'm here to kick ass and chew bubble gum...and I'm all out of gum.' The mixed class tonight channelling their inner Rowdy Roddy Piper and kicking some serious ass tonight. Excellent work by everyone. Let's keep it up this week. #swatbelfast  #stephenwhiteacademyoftraining  #stephenwhite  #swhiteypt  #gym  #gym 💪 #gymlife #gymlife 💪 #gainz  #fit  #fitness  #fitnessmotivation  #fitfam  #irishfitfam  #irishpt  #pt  #coach  #belfastpt  #belfast  #belfastgym  #powerlifting  #thecrew  #clique  #strongwomen  #strongman  #beastmode  #circuits  #hiitworkout  #roddypiper  #kickassandchewbubblegum 
Really had to force myself to go to the gym today 😱🙈 looking back at my photos by @martinirvinephotography helped give me some much needed motivation!
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I am sore all over after trying something totally different than what I am used to yesterday!
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I knew I would beat myself up if I did nothing though so did a lighter than usual leg session followed by some yoga & feeling more positive & looser all over as a result! 
#perseverance #dedication #mondaymotivation #progree #gym #girlswholift #belfastgym #belfastfitfam #soreallover
Really had to force myself to go to the gym today 😱🙈 looking back at my photos by @martinirvinephotography helped give me some much needed motivation! - I am sore all over after trying something totally different than what I am used to yesterday! - I knew I would beat myself up if I did nothing though so did a lighter than usual leg session followed by some yoga & feeling more positive & looser all over as a result! #perseverance  #dedication  #mondaymotivation  #progree  #gym  #girlswholift  #belfastgym  #belfastfitfam  #soreallover 
Starts Monday 28th May 👊🏼👊🏼 Book in now!!
🔴3 sessions per week 🔴4 weeks intense training 🔴Diet plan
🔴Gym membership 
All for £80 👊🏼💪🏼 #dedication #dedicated #boxfit #boxercise #boxer #boxing #fitness #bootcamp #belfastgym #belfast #belfastfitfam
Don’t have the time to live a healthy lifestyle? Try these...
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🚶‍♀️Walk More:
Walking to work rather than driving, or at least parking further away, is an easy way to incorporate being more active into your day. Likewise, try having a walking meeting and go for a stroll when on the phone. Also, going to the park or for a hike is a great way to spend time with family and friends.
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🤔 Active Choices:
Instead of always looking for the most convenient option, look out for more active alternatives throughout your day. Taking the stairs rather than the lift or going for a walk rather than sitting around during your lunch break.
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⌚️Use technology:
Activity monitors, such as FitBits, give reminders to move more if you have been sedentary for a predetermined amount of time. Setting alarms to remind you to move when working can also work well.
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🚴‍♂️ Active relaxation:
Gently walking on a treadmill or cycling on a stationary bike while watching tv or reading will increase your energy expenditure while still allowing you to relax.
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💤 Sleep:
Plan ahead and be active in ensuring you are getting good quality sleep. Check out my post on sleep tips.
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👍 Takeaway: the decisions you make determine your lifestyle, regardless of time!
Don’t have the time to live a healthy lifestyle? Try these... - 🚶‍♀️Walk More: Walking to work rather than driving, or at least parking further away, is an easy way to incorporate being more active into your day. Likewise, try having a walking meeting and go for a stroll when on the phone. Also, going to the park or for a hike is a great way to spend time with family and friends. - 🤔 Active Choices: Instead of always looking for the most convenient option, look out for more active alternatives throughout your day. Taking the stairs rather than the lift or going for a walk rather than sitting around during your lunch break. - ⌚️Use technology: Activity monitors, such as FitBits, give reminders to move more if you have been sedentary for a predetermined amount of time. Setting alarms to remind you to move when working can also work well. - 🚴‍♂️ Active relaxation: Gently walking on a treadmill or cycling on a stationary bike while watching tv or reading will increase your energy expenditure while still allowing you to relax. - 💤 Sleep: Plan ahead and be active in ensuring you are getting good quality sleep. Check out my post on sleep tips. - 👍 Takeaway: the decisions you make determine your lifestyle, regardless of time!
Weekly round up: - 
Amazing week in the gym with the all the members bringing previous 5rms to 5 sets of 5 in only a matter of weeks! Looking very much forward to the volume phase of training now, the members maybe not so much 😉 - 
This weeks wins: - - Megan diamond brought her hip thrust to 105kg in only a few weeks training x5 🏋🏻‍♀️
- Brenda Johannesson and Carmen Murphy 75kg deadlift 75kg 5x3👯‍♀️
- Bobbie diamond - first body weight chin up 🐒
- Hannah rooney 60kg back squat x5
- Paul Creaner 95kg deadlift 5x3 - 
#energizedfitness #fit #fitfam #results #strength #resultspecialists #personaltrainer #workout #belfast #goals #fatloss #strengthtraining #belfastfatloss #belfastpersonaltrainer #belfastgym #fitness #community #fitness
Weekly round up: - Amazing week in the gym with the all the members bringing previous 5rms to 5 sets of 5 in only a matter of weeks! Looking very much forward to the volume phase of training now, the members maybe not so much 😉 - This weeks wins: - - Megan diamond brought her hip thrust to 105kg in only a few weeks training x5 🏋🏻‍♀️ - Brenda Johannesson and Carmen Murphy 75kg deadlift 75kg 5x3👯‍♀️ - Bobbie diamond - first body weight chin up 🐒 - Hannah rooney 60kg back squat x5 - Paul Creaner 95kg deadlift 5x3 - #energizedfitness  #fit  #fitfam  #results  #strength  #resultspecialists  #personaltrainer  #workout  #belfast  #goals  #fatloss  #strengthtraining  #belfastfatloss  #belfastpersonaltrainer  #belfastgym  #fitness  #community  #fitness 
⭐️ Training Tip ⭐️
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Correct set up is vital for training pressing movements.
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⬇️🔙 Ensure that your shoulder blades are depressed and retracted (down and back) before you start.
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👌 This will be beneficial for shoulder health, as well as for targeting your pecs, rather than just your anterior deltoids (front of your shoulder).
⭐️ Training Tip ⭐️ - Correct set up is vital for training pressing movements. - ⬇️🔙 Ensure that your shoulder blades are depressed and retracted (down and back) before you start. - 👌 This will be beneficial for shoulder health, as well as for targeting your pecs, rather than just your anterior deltoids (front of your shoulder).
❓Could fasting help you lose weight?
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🍽 Intermittent fasting has received a lot of attention recently and has caused many debates over its potential health benefits.
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🍴Regardless of whether fasting can provide specific health benefits, restricting the time period in which you allow yourself to eat can make dieting easier.
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🥗 For example, if you are not hungry when you get up you may find it easier to fast until lunchtime and then eat your daily calories in the second half of the day.
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Potential benefits include:
✅ Larger meals
✅ More flexibility with food selection
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⚠️ This is not for everyone and thought should be taken when implementing this!
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👍 Takeaway: reducing the time that you allow yourself to eat can make a diet easier to adhere to!
❓Could fasting help you lose weight? - 🍽 Intermittent fasting has received a lot of attention recently and has caused many debates over its potential health benefits. - 🍴Regardless of whether fasting can provide specific health benefits, restricting the time period in which you allow yourself to eat can make dieting easier. - 🥗 For example, if you are not hungry when you get up you may find it easier to fast until lunchtime and then eat your daily calories in the second half of the day. - Potential benefits include: ✅ Larger meals ✅ More flexibility with food selection - ⚠️ This is not for everyone and thought should be taken when implementing this! - 👍 Takeaway: reducing the time that you allow yourself to eat can make a diet easier to adhere to!
Martin Spence Weight Loss and Weight Gain Personal Training and Body Transformations Sessions
•Special Achievement Winner •Private Gym
•Advanced PT
•First Aid Trained •Weight Loss
•Weight Gain •Fitness For Beginners
•Kettle Bell Workouts •Swiss Ball  Workouts •Midsection Workouts
•Body Transformations
•Fitness Model •Improve Yourself Confidence
•No waiting on Equipment •Eating Plans
•For all your Fitness Needs
•60 Minute Sessions
•30 Minute Sessions •PM or Call 07708704331 #martinspencefitness #personaltrainer #fitnesscoach #personaltraining #trainer #coach #fit #fitness #fitnessmodel #northernirelandfitfam #belfastgym #beachbodycoach #irishfit #irishfitfam #irishfitness #belfastfitfam #dublinfitfam #limerickfitfam #galwayfitfam #corkfitfam
Martin Spence Weight Loss and Weight Gain Personal Training and Body Transformations Sessions •Special Achievement Winner •Private Gym •Advanced PT •First Aid Trained •Weight Loss •Weight Gain •Fitness For Beginners •Kettle Bell Workouts •Swiss Ball Workouts •Midsection Workouts •Body Transformations •Fitness Model •Improve Yourself Confidence •No waiting on Equipment •Eating Plans •For all your Fitness Needs •60 Minute Sessions •30 Minute Sessions •PM or Call 07708704331 #martinspencefitness  #personaltrainer  #fitnesscoach  #personaltraining  #trainer  #coach  #fit  #fitness  #fitnessmodel  #northernirelandfitfam  #belfastgym  #beachbodycoach  #irishfit  #irishfitfam  #irishfitness  #belfastfitfam  #dublinfitfam  #limerickfitfam  #galwayfitfam  #corkfitfam 
@bradschoenfeldphd busting myths about meal frequency!
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🔥 You burn calories when you digest food, but the amount of energy required to do this only changes when the amount of food does, not the amount of meals!
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🍴This was a common reason behind people recommending eating more frequently.
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❗️Total calories are the most important thing for fat loss - not number of meals!
@bradschoenfeldphd busting myths about meal frequency! - 🔥 You burn calories when you digest food, but the amount of energy required to do this only changes when the amount of food does, not the amount of meals! - 🍴This was a common reason behind people recommending eating more frequently. - ❗️Total calories are the most important thing for fat loss - not number of meals!
Don’t hang around - Summer is nearly here 😎
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☀️ Whether you are going on holiday or just enjoying the sun in Belfast, look and feel your best this summer!
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💪 Message me before the end of May and train with a friend at no additional cost (meaning you only pay 50% each!!!)
Don’t hang around - Summer is nearly here 😎 - ☀️ Whether you are going on holiday or just enjoying the sun in Belfast, look and feel your best this summer! - 💪 Message me before the end of May and train with a friend at no additional cost (meaning you only pay 50% each!!!)
🤔 Is exercise a good way to lose fat?
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🏊‍♂️ Increasing exercise can increase energy expenditure, which aids in creating a calorie deficit (required for fat loss).
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🏃‍♂️ However, the type of exercise you choose will have a big influence on its impact on energy expenditure. For example, it is possible to burn double the calories running that you would performing resistance training for the same time period.
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🏋️‍♂️ So cardio is best for fat loss? No - although resistance training burns less calories, it is vital for muscle maintenance and growth, ensuring that your weight loss is coming predominantly from fat loss.
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🥑 Also, don’t forget the effect restricting energy intake has on energy balance - skipping a large avocado can save you the same calories as running 5km!
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👍 Takeaway: create a calorie deficit predominately through diet and focus on resistance training to prevent muscle loss. Additional exercise can then be added to further accelerate fat loss!
🤔 Is exercise a good way to lose fat? - 🏊‍♂️ Increasing exercise can increase energy expenditure, which aids in creating a calorie deficit (required for fat loss). - 🏃‍♂️ However, the type of exercise you choose will have a big influence on its impact on energy expenditure. For example, it is possible to burn double the calories running that you would performing resistance training for the same time period. - 🏋️‍♂️ So cardio is best for fat loss? No - although resistance training burns less calories, it is vital for muscle maintenance and growth, ensuring that your weight loss is coming predominantly from fat loss. - 🥑 Also, don’t forget the effect restricting energy intake has on energy balance - skipping a large avocado can save you the same calories as running 5km! - 👍 Takeaway: create a calorie deficit predominately through diet and focus on resistance training to prevent muscle loss. Additional exercise can then be added to further accelerate fat loss!
💡 Diet Tip 💡
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🥘 Batch cooking can save you time and help keep you on track with your diet!
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👩‍🍳 Instead of cooking dinner every evening why not batch cook a large portion that could be eaten over 4 meals?
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Benefits of batch cooking include: ⏰ Saves time
💰 Saves money (bulk buying)
😋 Improves diet adherence (always have good quality meals available)
💡 Diet Tip 💡 - 🥘 Batch cooking can save you time and help keep you on track with your diet! - 👩‍🍳 Instead of cooking dinner every evening why not batch cook a large portion that could be eaten over 4 meals? - Benefits of batch cooking include: ⏰ Saves time 💰 Saves money (bulk buying) 😋 Improves diet adherence (always have good quality meals available)