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. ⬇⬇
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 😯
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
-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
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
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!
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!
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!
Don’t have the time to live a healthy lifestyle? Try these...
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.
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.
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!
⭐️ 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?
🍽 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!
@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 😎
☀️ 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?
🏊♂️ 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 💡
🥘 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)