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Striploin grilled, chopped and added to a pot of homemade gravy and onions👌 
Lovely on a toasted bread roll😍
#Basefittness #Basefitnessireland #irish #ireland #irishfit #irishfitfam #runner #run #trainhard #trainning #train #fit #fitness #fitfam #foods #food #foodporn #healthyeating #healthylife #healthyliving #healthylifestyle #circuit #circuittraining #boxfit #boxing #strong #strongwomen #strongmen
Want to know how creatine works???
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Watch this small video below with the full video now up on Facebook
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#FightingFitness #fightingfitnesscork #creatine #energy #fitness #fit #corkfitfam #irishfitfam #corkfitness #cork #iifym #iifymgirls #exercise #corksports #corksno1 #corkcity #irishfit #supplements #diet #strength
... PRESENT 🎁... thank you @citsocieties for my lovely Christmas present today, so looking forward to my hot chocolate in it, in front of the fire watching Christmas movies 🎥🎁🎄🎅 #christmas18 #hotchocolate #christmasmug #polarbear #christmaspresent #marshmallow #presents #december #cork #kickstartchristmas #corkfit #corkfitfam #corkfitness #irishfit #irishfitfam #irishfitness #fitfam #strongnotskinny #stronger #anxiety #healthyfood #healthylifestyle #healthyeating #healthymum
... PRESENT 🎁... thank you @citsocieties for my lovely Christmas present today, so looking forward to my hot chocolate in it, in front of the fire watching Christmas movies 🎥🎁🎄🎅 #christmas18  #hotchocolate  #christmasmug  #polarbear  #christmaspresent  #marshmallow  #presents  #december  #cork  #kickstartchristmas  #corkfit  #corkfitfam  #corkfitness  #irishfit  #irishfitfam  #irishfitness  #fitfam  #strongnotskinny  #stronger  #anxiety  #healthyfood  #healthylifestyle  #healthyeating  #healthymum 
... TRUE STORY ... story of my life at the moment, for some reason I am not sleeping the last week or so 😞☕️ living on coffee ☕️ #christmas18 #december #nosleep #sleepy #lackofsleep #overtired #bloodiscoffee #coffee #coffeeaddict #coffeeholic #nespresso #cork #kickstartchristmas #corkfit #corkfitfam #corkfitness #irishfit #irishfitfam #irishfitness #fitfam #strongnotskinny #stronger #anxiety #healthyfood #healthylifestyle #healthyeating #healthymum
... TRUE STORY ... story of my life at the moment, for some reason I am not sleeping the last week or so 😞☕️ living on coffee ☕️ #christmas18  #december  #nosleep  #sleepy  #lackofsleep  #overtired  #bloodiscoffee  #coffee  #coffeeaddict  #coffeeholic  #nespresso  #cork  #kickstartchristmas  #corkfit  #corkfitfam  #corkfitness  #irishfit  #irishfitfam  #irishfitness  #fitfam  #strongnotskinny  #stronger  #anxiety  #healthyfood  #healthylifestyle  #healthyeating  #healthymum 
Stuck for a Christmas Gift Idea?? 🤔
 Look no further..Check out our 🎁HEALTHY HAMPERS🎁!! .
Above is an example of €50 hamper ready to go to  happy healthy home! 🙌 Customise your hamper today or we can create one for you to a set budget (minimum value €20). .
Order from our website www.mycoresupplements.ie.
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 Go on..THEY'LL LOVE IT 💪🏃
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#irishfitness #gaa #tralee #wicklow #irishfitspo #meath #irishrugby #navan #donegal #limerickfitfam #castlebar #dublin #mayo #naas #Kilkenny #newbridge #irishfit #galwayfitfam #cork #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity #munster #irishbusiness #hurling #gaelicfootball #waterford #wexford
Stuck for a Christmas Gift Idea?? 🤔 Look no further..Check out our 🎁HEALTHY HAMPERS🎁!! . Above is an example of €50 hamper ready to go to happy healthy home! 🙌 Customise your hamper today or we can create one for you to a set budget (minimum value €20). . Order from our website www.mycoresupplements.ie. . Go on..THEY'LL LOVE IT 💪🏃 . . . . #irishfitness  #gaa  #tralee  #wicklow  #irishfitspo  #meath  #irishrugby  #navan  #donegal  #limerickfitfam  #castlebar  #dublin  #mayo  #naas  #Kilkenny  #newbridge  #irishfit  #galwayfitfam  #cork  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity  #munster  #irishbusiness  #hurling  #gaelicfootball  #waterford  #wexford 
Avoid all those Cadbury Roses over Christmas by stocking up on protein bars. .
We're the cheapest price around on  Fulfil and Grenade.😊 .
Get these delicious protein bars at www.mycoresupplements.ie.
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#fit #fitness #fitfam #fitlife #gains #muscle #gym #fulfilbars #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #weightloss #fatloss #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #health #healthyeating #fitspo #protein #proteinbar #fulfil
Avoid all those Cadbury Roses over Christmas by stocking up on protein bars. . We're the cheapest price around on Fulfil and Grenade.😊 . Get these delicious protein bars at www.mycoresupplements.ie. . . . . #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #gym  #fulfilbars  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #gaelicfootball  #weightloss  #fatloss  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #healthy  #health  #healthyeating  #fitspo  #protein  #proteinbar  #fulfil 
💊CURCUMIN💊
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Give your body the best it can get and support your digestion. It is also a strong antioxidant and anti-inflammatory
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Get this wonderful product from us at www.mycoresupplements.ie
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#nutrend #curcumin #antioxidant  #fit #fitness #fitfam #fitlife #gains #muscle #antiinflammatory #turmeric #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #weightloss #fatloss #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #health #healthyeating #fitspo
💊CURCUMIN💊 . Give your body the best it can get and support your digestion. It is also a strong antioxidant and anti-inflammatory . Get this wonderful product from us at www.mycoresupplements.ie . . . . #nutrend  #curcumin  #antioxidant  #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #antiinflammatory  #turmeric  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #gaelicfootball  #weightloss  #fatloss  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #healthy  #health  #healthyeating  #fitspo 
💥PROTEIN SHAKES💥by @mazerfitness
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Did you ever wonder how you could make your protein shake better tasting? I mean sometimes, just protein powder doesn't cut it and you want something better!!
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💪I got your back! For both goals!!
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Make these ideas fit your own daily needs and you're good!!
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These are just some ideas on how to spice up your protein shake a little bit, some coffee, some chocolate or are you more of a fruit type of person?
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Put stuff in a blender and blend it!!
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And before you ask me why there’s cashew milk in the picture and not any other milk form. It’s because over the years I’ve found that cashew milk creates the best texture with a shake like this. If you want to use any other form of milk or just water, go for it!
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What is your favorite combination of ingredients? Let me know in the comments down below!!
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❤️Much love, Dennis
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#fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #proteinshake #fatloss #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #health #healthyeating #fitspo #protein #wheyprotien #whey
💥PROTEIN SHAKES💥by @mazerfitness - Did you ever wonder how you could make your protein shake better tasting? I mean sometimes, just protein powder doesn't cut it and you want something better!! - 💪I got your back! For both goals!! - Make these ideas fit your own daily needs and you're good!! - These are just some ideas on how to spice up your protein shake a little bit, some coffee, some chocolate or are you more of a fruit type of person? - Put stuff in a blender and blend it!! - And before you ask me why there’s cashew milk in the picture and not any other milk form. It’s because over the years I’ve found that cashew milk creates the best texture with a shake like this. If you want to use any other form of milk or just water, go for it! - What is your favorite combination of ingredients? Let me know in the comments down below!! - ❤️Much love, Dennis - #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #gym  #strength  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #gaelicfootball  #proteinshake  #fatloss  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #healthy  #health  #healthyeating  #fitspo  #protein  #wheyprotien  #whey 
UNCONDITIONAL PERMISSION WORKS BOTH WAYS
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You’re allowed to eat most foods without being made guilty, without assuming the foods ‘morality’ level and just because you can and not fear repercussions -
BUT
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You also have unconditional permission to NOT eat food
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What do I mean?
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In short, this time of year is notorious for family forcing food on you that essentially you don’t want to eat but do so out of the ‘you can’t say no to family’ archaic attitude -
You absolutely flipping can say ‘no’ to people pushing Ferrerro Rocher on you, telling you it’s ‘bad form, Peter’ to not indulge yourself and worst of all, guilting you into eating something that you probably don’t want to and definitely don’t need to
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The unconditional mindset swings both ways. Having permission doesn’t mean being powerless to resist additional food
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Family is important

But so are you and the things matters to you
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If you don’t want to eat something, just don’t eat it
No granny, aunt, uncle, etc. can and should force you -
Remember, you’ve got unconditional permission to say no
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#weightlossmaintenance #weightlossquest #dublinfitfam #irishfit #irishnutrition #dublinnutrition #christmasnutrition #betternutrition #dasnutrition
UNCONDITIONAL PERMISSION WORKS BOTH WAYS - You’re allowed to eat most foods without being made guilty, without assuming the foods ‘morality’ level and just because you can and not fear repercussions - BUT - You also have unconditional permission to NOT eat food - What do I mean? - In short, this time of year is notorious for family forcing food on you that essentially you don’t want to eat but do so out of the ‘you can’t say no to family’ archaic attitude - You absolutely flipping can say ‘no’ to people pushing Ferrerro Rocher on you, telling you it’s ‘bad form, Peter’ to not indulge yourself and worst of all, guilting you into eating something that you probably don’t want to and definitely don’t need to - The unconditional mindset swings both ways. Having permission doesn’t mean being powerless to resist additional food - Family is important But so are you and the things matters to you - If you don’t want to eat something, just don’t eat it No granny, aunt, uncle, etc. can and should force you - Remember, you’ve got unconditional permission to say no - - - #weightlossmaintenance  #weightlossquest  #dublinfitfam  #irishfit  #irishnutrition  #dublinnutrition  #christmasnutrition  #betternutrition  #dasnutrition 
Get stocked up for Christmas. We've got unbeatable value on Monster energy drinks, Fulfil and Grenade protein bars at the moment.
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.  #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #weightloss #Kilkenny #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #limerick #galway #fitspo #waterford #ProteinBar #fulfil
I think it's fair to say that EVERYONE needs some Black & White Leopard in their life 😍

This gorgeous pair is limited edition, with soft compression material that will hide every bit of cellulite if you have some like me🙌

The perfect lounge pair for cold weather, team with a warm oversized black hoodie 😍

I wear a size medium x
I think it's fair to say that EVERYONE needs some Black & White Leopard in their life 😍 This gorgeous pair is limited edition, with soft compression material that will hide every bit of cellulite if you have some like me🙌 The perfect lounge pair for cold weather, team with a warm oversized black hoodie 😍 I wear a size medium x
Slow cooked pulled paprika and chilli chicken served on a bed of basmati rice 👌
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Packed with goodness 👇
Protein 🍗
Fibre 🥬
Carbs 🍚
Low in fat 🙃
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Less than 200 calories without the serving of rice 🙌
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For this meal in total:
Over 50g of protein 
Less than 500 calories 🐷
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Too easy 🙃
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Happy Monday 😎
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4 days will carnage happens for most people, work hard this week....let’s get it 👊
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➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Slow cooked pulled paprika and chilli chicken served on a bed of basmati rice 👌 _ Packed with goodness 👇 Protein 🍗 Fibre 🥬 Carbs 🍚 Low in fat 🙃 _ Less than 200 calories without the serving of rice 🙌 _ For this meal in total: Over 50g of protein Less than 500 calories 🐷 _ Too easy 🙃 _ Happy Monday 😎 _ 4 days will carnage happens for most people, work hard this week....let’s get it 👊 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
New week, New Goals 💪

@powerjoel

#BULKPOWDERS #TEAMBULK
Some @killerlabz Executioner Pre workout and @nxtnutrition Cbd oil heading out for delivery.

The perfect partner with this completely mental pre workout.
#shapeshifternutrition #nxtnutrition #cbd #anxiety #supplements #irishfit #fitbit #fitfamuk #gymlife #eatbig #eattogrow #gym #fitfamuk #gymlife #fitfamuk #protein #preworkout #fatloss #sleep #gym  #ukfit #instafit #fitni #fitfam #instafit #killerlabz #preworkout #executioner
❓IS THIS WHY YOU’RE OVEREATING❓
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Why you overeat can come down to A LOT of reasons, these are just 4 that you need to be aware of.
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😫STRESS😩
Stress can increase your appetite, this can lead to binge eating as a way of comfort. Make sure you’re dealing with stress by getting enough sleep, exercising, doing some deep breathing, 5-10 mins of meditation or whatever works for you, but have something.
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🍺THE SITUATION🍕
How many times have you been out on a night out and when it’s time to go home you get that urge for a takeaway? Being aware of the situation you’re going into can make a huge difference.
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🧠MINDSET🧘🏼‍♀️
If you’re constantly telling yourself how you hate your body & hate your “diet” & just being full of negative thoughts all the time, then of course you’re going to turn to food for comfort. Fixing your mindset is huge, whether it’s surrounding yourself with more positive people or reading/watching more positive stuff, you need to fix it.
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👨‍👩‍👧‍👦DISTRACTION📺
The vast majority of people will eat more when you eat with people who you’re comfortable with(family, friends) or when there is a distraction while you’re eating like TV. I’m not saying you shouldn’t do those things, what I am saying is don’t fall into the distractions and eat 3 full meals before you realise what has happened.
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Awareness is key 🔑 #overeating
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#irishfitfam #irishfitness #irishpt #kildare #naas #irishfood #newbridge #kildarefitness #kildarefitfam #irishfit #irishfood #bingeeating #irishfoodie #irishfoodblogger #irishfitnessblogger #stress #mindset #irishhealth
❓IS THIS WHY YOU’RE OVEREATING❓ • Why you overeat can come down to A LOT of reasons, these are just 4 that you need to be aware of. • 😫STRESS😩 Stress can increase your appetite, this can lead to binge eating as a way of comfort. Make sure you’re dealing with stress by getting enough sleep, exercising, doing some deep breathing, 5-10 mins of meditation or whatever works for you, but have something. • 🍺THE SITUATION🍕 How many times have you been out on a night out and when it’s time to go home you get that urge for a takeaway? Being aware of the situation you’re going into can make a huge difference. • 🧠MINDSET🧘🏼‍♀️ If you’re constantly telling yourself how you hate your body & hate your “diet” & just being full of negative thoughts all the time, then of course you’re going to turn to food for comfort. Fixing your mindset is huge, whether it’s surrounding yourself with more positive people or reading/watching more positive stuff, you need to fix it. • 👨‍👩‍👧‍👦DISTRACTION📺 The vast majority of people will eat more when you eat with people who you’re comfortable with(family, friends) or when there is a distraction while you’re eating like TV. I’m not saying you shouldn’t do those things, what I am saying is don’t fall into the distractions and eat 3 full meals before you realise what has happened. • Awareness is key 🔑 #overeating  • • • #irishfitfam  #irishfitness  #irishpt  #kildare  #naas  #irishfood  #newbridge  #kildarefitness  #kildarefitfam  #irishfit  #irishfood  #bingeeating  #irishfoodie  #irishfoodblogger  #irishfitnessblogger  #stress  #mindset  #irishhealth 
Skin the cats while keep legs out in is more of a struggle than I thought. 스킨 더 캣을 했는데 다리를 펴서 해 보니 꽤나 어려웠어 ㅋ. #skinthecat #ringworkout #skinthecats #calisthenics #calisthenicsmovement #irishfitfam #irishfit #irishfitness #링운동 #스킨더캣 #맨몸운동 #체조 #헬스 #헬스타그램 #운동 #운동하는남자 #운동남 #운동남자 #운동그램 #운스타그램 #휘트니스
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Thanks @thegymadvisors for the shoutout. (@get_repost).
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If you’re looking for a great PT, check out @highperformance_pt and his 5 star reviews on our website!
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#thegymadvisors #highperfomancept #pt #personaltrainer #personaltraining #gym #gymlife #gymshark #gymmotivation #fit #fitlife #fitness #fitnessmotivation #fitfam #irish #irishfit #irishfitness #irishfitfam #irishfitfamily #ukfit #ukfitness #ukfitfam #ukfitfamily #trainhard #instafit #instagramfitness #instafitlife #hardwork #dedication #beyourbest
. Thanks @thegymadvisors for the shoutout. (@get_repost). ・・・ If you’re looking for a great PT, check out @highperformance_pt and his 5 star reviews on our website! . . . . . . . . . . #thegymadvisors  #highperfomancept  #pt  #personaltrainer  #personaltraining  #gym  #gymlife  #gymshark  #gymmotivation  #fit  #fitlife  #fitness  #fitnessmotivation  #fitfam  #irish  #irishfit  #irishfitness  #irishfitfam  #irishfitfamily  #ukfit  #ukfitness  #ukfitfam  #ukfitfamily  #trainhard  #instafit  #instagramfitness  #instafitlife  #hardwork  #dedication  #beyourbest 
Happy Christmas to everyone in IG land from the brilliant #chloetighe #happyxmas #elfyourself #kidsareawesome #hiphopxmas #app #irishdancing #dance #ireland #christmascheer #coolapps @isobel_egan #sickdays #irishfit #hiphop #funny
Monday 🏋️‍♀️ Back and Biceps Workout 🙌
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Don’t forget to bookmark 🔖↗️
Tap that button. 🙌
1️⃣V. Bar pull down—3x12reps
2️⃣2 Strap Cable Rows—3x15reps.
3️⃣Barbell Bicep Curls—3x12reps.
4️⃣Lat Pulldown—3x10reps.
5️⃣Dumbbell Bent over rows—3x8reps.
Finisher 👇
6️⃣Cable Rope Bicep curls—3x20reps.
Don’t forget to save the workout for later 🙌🙌🙌
Thank you
CK
Monday 🏋️‍♀️ Back and Biceps Workout 🙌 — Don’t forget to bookmark 🔖↗️ Tap that button. 🙌 1️⃣V. Bar pull down—3x12reps 2️⃣2 Strap Cable Rows—3x15reps. 3️⃣Barbell Bicep Curls—3x12reps. 4️⃣Lat Pulldown—3x10reps. 5️⃣Dumbbell Bent over rows—3x8reps. Finisher 👇 6️⃣Cable Rope Bicep curls—3x20reps. Don’t forget to save the workout for later 🙌🙌🙌 Thank you CK
MORE OF THIS😱
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🛶🚴🏽‍♂️🏊🏽‍♂️⛷
I decided that in 2019 I want to spend a lot more time on pure aerobic/endurance/cardio pieces. Then I thought, why the hell would I wait until then? The runner in particular I find quite difficult to maintain the same pace. Yesterday’s training was:
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3️⃣ rounds of:
5 min run
2 mins rest
Try and match your calories/distance each round. I went 73/74/73 and it felt comfortable.
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🤔The real question is, why do I look so damn awkward? 😂🙈#running
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😍Tunes on point😍
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#kildare #newbridge #naas #kildarefitness #kildarefitfam #irishfit #irishfitfam #irishfitness #fitfamireland #irishcrossfit #aerobic #aerobiccapacity #engine #enginebuilding #assaultrunner #metcon #wod #pacing
MORE OF THIS😱 . 🛶🚴🏽‍♂️🏊🏽‍♂️⛷ I decided that in 2019 I want to spend a lot more time on pure aerobic/endurance/cardio pieces. Then I thought, why the hell would I wait until then? The runner in particular I find quite difficult to maintain the same pace. Yesterday’s training was: . 3️⃣ rounds of: 5 min run 2 mins rest Try and match your calories/distance each round. I went 73/74/73 and it felt comfortable. . 🤔The real question is, why do I look so damn awkward? 😂🙈#running  . 😍Tunes on point😍 . . . #kildare  #newbridge  #naas  #kildarefitness  #kildarefitfam  #irishfit  #irishfitfam  #irishfitness  #fitfamireland  #irishcrossfit  #aerobic  #aerobiccapacity  #engine  #enginebuilding  #assaultrunner  #metcon  #wod  #pacing 
Review by @tea.to.triceps
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Grenade Chocolate Chip Cookie Dough yeeeesss

Calories: 218. C16.9/ P20.3/ F8.9 No palm oil! Because people have been messaging me about this stuff: not veggie friendly, no gluten containing ingredients (but 'may contain'). Are there other allergens/ diet info you guys would like me to mention in reviews? Let me know

Texture: Ooh first thing is that it's different to other grenade bars, you can tell just my looking. Instead of the usual crispy bits throughout... there are chunks of choco chips. There isn't a huge amount, but they're evenly distributed and have a good crunch to them

Taste: Suuuper sweet. For me, that's amazing. The milk chocolate coating is delicious (as is expected from Grenade!). The caramel layer is thick and delicious, similar to the other carb killa bars. The chocolate chips don't really taste of anything which I was a bit sad about.. the middle of the bar is sweet and vanilla-y. Honestly this is less like cookie dough and more like choco caramel but I don't care because it tastes so good. I feel like it's quite similar to caramel chaos with a few texture difference and subtle taste differences, I'll have to try them side by side to compare... A task I will gladly take on

8/10 would recommend! You can get them from @mycoresupplements ❤️ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~.
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#grenade  #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #weightloss #fatloss #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #proteinsnack #carbkilla #healthyeating #fitspo #proteinbar #protein
Review by @tea.to.triceps ・・・ Grenade Chocolate Chip Cookie Dough yeeeesss Calories: 218. C16.9/ P20.3/ F8.9 No palm oil! Because people have been messaging me about this stuff: not veggie friendly, no gluten containing ingredients (but 'may contain'). Are there other allergens/ diet info you guys would like me to mention in reviews? Let me know Texture: Ooh first thing is that it's different to other grenade bars, you can tell just my looking. Instead of the usual crispy bits throughout... there are chunks of choco chips. There isn't a huge amount, but they're evenly distributed and have a good crunch to them Taste: Suuuper sweet. For me, that's amazing. The milk chocolate coating is delicious (as is expected from Grenade!). The caramel layer is thick and delicious, similar to the other carb killa bars. The chocolate chips don't really taste of anything which I was a bit sad about.. the middle of the bar is sweet and vanilla-y. Honestly this is less like cookie dough and more like choco caramel but I don't care because it tastes so good. I feel like it's quite similar to caramel chaos with a few texture difference and subtle taste differences, I'll have to try them side by side to compare... A task I will gladly take on 8/10 would recommend! You can get them from @mycoresupplements ❤️ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~. . . . #grenade  #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #gym  #strength  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #gaelicfootball  #weightloss  #fatloss  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #proteinsnack  #carbkilla  #healthyeating  #fitspo  #proteinbar  #protein 
Magnesium
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A lot of people do not get enough daily magnesium, especially at the times they are supposed to be getting it.
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Magnesium is necessary for a myriad of biological processes - because we are mostly focusing on endocrinology and the endocrine system we will stick to that for this post.
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Magnesium taken in concordance with zinc and vitamin b6 has been shown to increase both testosterone levels and fertility in men with previous low test / infertility issues.
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We have many magnesium supplements available from our website www.mycoresupplements.ie. ..
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Magnesium can be combined with zinc and vitamin B to great effect in ZMA supplements.
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Repost @ryujinfitness
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#endocrinologia #endocrinology #magnesium #hormones  #zma  #testosterone #testosteronebooster #testbooster  #vegan  #fit #fitness #fitfam  #corkfitfam #dublinfitfam  #nutrition #irishfitfam  #ukfitfam #health #healthyeating #bodybuilding #weightloss #fatloss #irishfitness #workout #gym #irishfitspo #dublinfitness #irishfit  #healthy
Magnesium . A lot of people do not get enough daily magnesium, especially at the times they are supposed to be getting it. . Magnesium is necessary for a myriad of biological processes - because we are mostly focusing on endocrinology and the endocrine system we will stick to that for this post. . Magnesium taken in concordance with zinc and vitamin b6 has been shown to increase both testosterone levels and fertility in men with previous low test / infertility issues. . We have many magnesium supplements available from our website www.mycoresupplements.ie. .. . Magnesium can be combined with zinc and vitamin B to great effect in ZMA supplements. .. . Repost @ryujinfitness . . #endocrinologia  #endocrinology  #magnesium  #hormones  #zma  #testosterone  #testosteronebooster  #testbooster  #vegan  #fit  #fitness  #fitfam  #corkfitfam  #dublinfitfam  #nutrition  #irishfitfam  #ukfitfam  #health  #healthyeating  #bodybuilding  #weightloss  #fatloss  #irishfitness  #workout  #gym  #irishfitspo  #dublinfitness  #irishfit  #healthy 
💥PRE & POST WORKOUT NUTRITION💥 by @mazerfitness
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🐣What should you eat before and after your workout? Is the anabolic window real? Is there a magic food that you should eat before and after your workout?! Haha nope, no anabolic window, no magic food. Just eat some food. Let’s break down the specifics of what you want to be eating pre and post training!!🤔
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✌️Pre workout: Protein and carbs are important pre workout, you want to be eating these but please, make sure the form of the foods you’re eating are easily digestible because you don’t want to have lots of food sitting in your stomach when you’re training. We’ve all been there, almost throwing up in the gym because you just ate. Make sure you eat like 1-3 hours before so you give your body time to absorb all of the food. If you’re not able to eat 1-3 hours before and thus you’re training fasted, get yourself some BCAA’s.
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🔥Post workout. There’s a lot of debate about this. Are carbs necessary or not? Technically they’re not really that necessary but if you really want to optimize everything you might want to add at least 30ish grams of carbs after your workout. If you’re just training for general fat loss or muscle gain, just getting 25 grams of protein will do. But again, how hard is it to eat 30 grams of carbs after your workout? Not really right? And about the anabolic window.. That’s a myth. Just make sure you eat your post workout meal as soon as you can. You’re good
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.  #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #weightloss #fatloss #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #health #healthyeating #fitspo #preworkout #postworkout #protein
💥PRE & POST WORKOUT NUTRITION💥 by @mazerfitness - 🐣What should you eat before and after your workout? Is the anabolic window real? Is there a magic food that you should eat before and after your workout?! Haha nope, no anabolic window, no magic food. Just eat some food. Let’s break down the specifics of what you want to be eating pre and post training!!🤔 - ✌️Pre workout: Protein and carbs are important pre workout, you want to be eating these but please, make sure the form of the foods you’re eating are easily digestible because you don’t want to have lots of food sitting in your stomach when you’re training. We’ve all been there, almost throwing up in the gym because you just ate. Make sure you eat like 1-3 hours before so you give your body time to absorb all of the food. If you’re not able to eat 1-3 hours before and thus you’re training fasted, get yourself some BCAA’s. - 🔥Post workout. There’s a lot of debate about this. Are carbs necessary or not? Technically they’re not really that necessary but if you really want to optimize everything you might want to add at least 30ish grams of carbs after your workout. If you’re just training for general fat loss or muscle gain, just getting 25 grams of protein will do. But again, how hard is it to eat 30 grams of carbs after your workout? Not really right? And about the anabolic window.. That’s a myth. Just make sure you eat your post workout meal as soon as you can. You’re good - . . . . #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #gym  #strength  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #gaelicfootball  #weightloss  #fatloss  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #healthy  #health  #healthyeating  #fitspo  #preworkout  #postworkout  #protein 
Hey guys!! You all know we are huge fans of @fulfil_nutrition here at barrons!! We have one box of these beauties to giveaway! Like this post, tag 3 of your besties and comment with the emoji ❤️ Winner announced on Wednesday!! ❤️👌
Hey guys!! You all know we are huge fans of @fulfil_nutrition here at barrons!! We have one box of these beauties to giveaway! Like this post, tag 3 of your besties and comment with the emoji ❤️ Winner announced on Wednesday!! ❤️👌
extremely pleased with the advice from @populousstephen and the staff at @wheelworxrob. picked up this beauty yesterday. now to prepare for @questadventureseries and @killarygaelforce. #adventure #adventureracing #dualathon #trek #trekbikes #roadbikes #cycle #irishfit #irishfitfam
From the 7th of January ◇I have a few personal training sessions available. ◇A 3 month strength and fitness programme starting.(limited to 5 people)
◇Some online training available also.

Please feel free to get in touch with any questions.
#fitness #fitnessmotivation #fit #motivated #motivation #lifestyle #gymlife #gymlifestyle #fitfam #fitfamily #onlinetraining #personaltrainer #strength #consistency #conditioning #ukfitness #ukfit #ukfitfamily #irishfitfam #irishfit #irishfitness #irishfitfamily #challenge #challengeyourself
From the 7th of January ◇I have a few personal training sessions available. ◇A 3 month strength and fitness programme starting.(limited to 5 people) ◇Some online training available also. Please feel free to get in touch with any questions. #fitness  #fitnessmotivation  #fit  #motivated  #motivation  #lifestyle  #gymlife  #gymlifestyle  #fitfam  #fitfamily  #onlinetraining  #personaltrainer  #strength  #consistency  #conditioning  #ukfitness  #ukfit  #ukfitfamily  #irishfitfam  #irishfit  #irishfitness  #irishfitfamily  #challenge  #challengeyourself 
Auntie Maria's 60th last night. Great to catch up with some of the family with @anabelle__96 
#birthday #celebration #60thbirthday #aunt #family #goodtimes #saturday #night #dublin #city #ireland #ig #igfit #igfitness #irish #irishfit #irishfitfam #instagram #instafit
... SUNDAY FUNDAY ... today was so much fun & lovely to catch up with @aoifc162 & her small man 👨 the boys really enjoyed ice skating & the hot chocolate after 🥰⛸☕️ #sunday #sundayfunday #family #playdate #iceskating #corkonice #catchup #hotchocolate #rainydays #oldfriends #newfriends #christmas18 #cork #kickstartchristmas #corkfit #corkfitfam #corkfitness #irishfit #irishfitfam #irishfitness #fitfam #strongnotskinny #stronger #anxiety #healthyfood #healthylifestyle #healthyeating #healthymum
... SUNDAY FUNDAY ... today was so much fun & lovely to catch up with @aoifc162 & her small man 👨 the boys really enjoyed ice skating & the hot chocolate after 🥰⛸☕️ #sunday  #sundayfunday  #family  #playdate  #iceskating  #corkonice  #catchup  #hotchocolate  #rainydays  #oldfriends  #newfriends  #christmas18  #cork  #kickstartchristmas  #corkfit  #corkfitfam  #corkfitness  #irishfit  #irishfitfam  #irishfitness  #fitfam  #strongnotskinny  #stronger  #anxiety  #healthyfood  #healthylifestyle  #healthyeating  #healthymum 
Stop sweating on the finer details and focus on nailing down the fundamentals 👊
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Once you’ve this in check then you may add the other things to your checklist 📝
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You wouldn’t put a Million Euro Pad on a boggy foundation...apply the same logic to your goals 👀
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Get after it 🙌
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Happy Sunday 🙃
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Stop sweating on the finer details and focus on nailing down the fundamentals 👊 _ Once you’ve this in check then you may add the other things to your checklist 📝 _ You wouldn’t put a Million Euro Pad on a boggy foundation...apply the same logic to your goals 👀 _ Get after it 🙌 _ Happy Sunday 🙃 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
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Taking bookings for January 🙌

One 2 one/train with a friend.
Group training.
Bootcamp.
Nutrition advice and monitoring.
Progress tracking and much.

Guaranteed results 💪🏻.
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DM for bookings and more info.
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#newyearnewme #highperfomancept #pt #personaltrainer #personaltraining #gym #gymlife #gymshark #gymmotivation #fit #fitlife #fitness #fitnessmotivation #fitfam #irish #irishfit #irishfitness #irishfitfam #irishfitfamily #ukfit #ukfitness #ukfitfam #ukfitfamily #trainhard #instafit #instagramfitness #instafitlife #hardwork #dedication #beyourbest
. . Taking bookings for January 🙌 One 2 one/train with a friend. Group training. Bootcamp. Nutrition advice and monitoring. Progress tracking and much. Guaranteed results 💪🏻. . DM for bookings and more info. . . . . . . . . . . . . #newyearnewme  #highperfomancept  #pt  #personaltrainer  #personaltraining  #gym  #gymlife  #gymshark  #gymmotivation  #fit  #fitlife  #fitness  #fitnessmotivation  #fitfam  #irish  #irishfit  #irishfitness  #irishfitfam  #irishfitfamily  #ukfit  #ukfitness  #ukfitfam  #ukfitfamily  #trainhard  #instafit  #instagramfitness  #instafitlife  #hardwork  #dedication  #beyourbest 
Don't know what to get your gym buddy this Christmas? We've got the perfect solution.
Gift vouchers and hampers available from our website www.mycoresupplements.ie. 
Link on homepage.
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Swipe left for some samples.
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#irishfitness #gaa #tralee #wicklow #irishfitspo #meath #irishrugby #navan #donegal #limerickfitfam #castlebar #dublin #mayo #naas #Kilkenny #newbridge #irishfit #galwayfitfam #cork #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity #munster #irishbusiness #hurling #gaelicfootball #waterford #wexford
Don't know what to get your gym buddy this Christmas? We've got the perfect solution. Gift vouchers and hampers available from our website www.mycoresupplements.ie. Link on homepage. . Swipe left for some samples. . . . #irishfitness  #gaa  #tralee  #wicklow  #irishfitspo  #meath  #irishrugby  #navan  #donegal  #limerickfitfam  #castlebar  #dublin  #mayo  #naas  #Kilkenny  #newbridge  #irishfit  #galwayfitfam  #cork  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity  #munster  #irishbusiness  #hurling  #gaelicfootball  #waterford  #wexford 
Don't know what to get your gym buddy this Christmas? We've got the perfect solution.
Gift vouchers and hampers available from our website www.mycoresupplements.ie. 
Link on homepage.
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#irishfitness #gaa #tralee #wicklow #irishfitspo #meath #irishrugby #navan #donegal #limerickfitfam #castlebar #dublin #mayo #naas #Kilkenny #newbridge #irishfit #galwayfitfam #cork #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity #munster #irishbusiness #hurling #gaelicfootball #waterford #wexford
Don't know what to get your gym buddy this Christmas? We've got the perfect solution. Gift vouchers and hampers available from our website www.mycoresupplements.ie. Link on homepage. . . . #irishfitness  #gaa  #tralee  #wicklow  #irishfitspo  #meath  #irishrugby  #navan  #donegal  #limerickfitfam  #castlebar  #dublin  #mayo  #naas  #Kilkenny  #newbridge  #irishfit  #galwayfitfam  #cork  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity  #munster  #irishbusiness  #hurling  #gaelicfootball  #waterford  #wexford 
Nuzest Good Green Stuff contains 75 nutrients with protein, veges, probiotics, herbs, vitamins & minerals. Gluten, Dairy, GMO, Soy & Lectin Free! The perfect way to start any day!
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 #healthysmoothie #fitness #fitfam #dairyfree #plantbaseddiet #veganfood #corkfitfam #dublinfitfam #veganbodybuilders #veganfitness #nutrition #irishfitfam #hurling #veganprotein #health #healthyeating #greenjuice #glutenfree #weightloss #fatloss #irishfitness #plantbased #greens #irishfitspo #nuzest #irishfit #gaa #vegan #healthy #fitspo
Nuzest Good Green Stuff contains 75 nutrients with protein, veges, probiotics, herbs, vitamins & minerals. Gluten, Dairy, GMO, Soy & Lectin Free! The perfect way to start any day! . . . . . . #healthysmoothie  #fitness  #fitfam  #dairyfree  #plantbaseddiet  #veganfood  #corkfitfam  #dublinfitfam  #veganbodybuilders  #veganfitness  #nutrition  #irishfitfam  #hurling  #veganprotein  #health  #healthyeating  #greenjuice  #glutenfree  #weightloss  #fatloss  #irishfitness  #plantbased  #greens  #irishfitspo  #nuzest  #irishfit  #gaa  #vegan  #healthy  #fitspo 
... FITMAS BOX 📦... special delivery to me from me 😍 @thenew3fitbox Christmas box just arrived & I love it 🥰 #thenew3fitbox #fitmas #fitnessbox #supportirish #smallbusiness #cork #kickstartchristmas #corkfit #corkfitfam #corkfitness #irishfit #irishfitfam #irishfitness #fitfam #strongnotskinny #stronger #anxiety #healthyfood #healthylifestyle #healthyeating #healthymum
Wouldn’t mind some of this right now. Please take me back to the west coast of the US of A for some @innout burger 😍 What a place 😆
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Wouldn’t mind some of this right now. Please take me back to the west coast of the US of A for some @innout burger 😍 What a place 😆 ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Pimp up your breakfasts with our most popular protein powder; Scitec 100% Whey Protein Professional. .
The combination of whey concentrate and whey isolate provides a balanced protein blend and with added digestive enzymes and amino acids, it also improves protein uptake, speeding up muscle recovery.
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#proats #scitec #scitecnutrition #breakfast #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #nutrition #cork #irishfitfam #hurling #bodybuilding #gaelicfootball #porridge #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #health #healthyeating #fitspo
Pimp up your breakfasts with our most popular protein powder; Scitec 100% Whey Protein Professional. . The combination of whey concentrate and whey isolate provides a balanced protein blend and with added digestive enzymes and amino acids, it also improves protein uptake, speeding up muscle recovery. ________________ #proats  #scitec  #scitecnutrition  #breakfast  #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #gym  #strength  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #gaelicfootball  #porridge  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #healthy  #health  #healthyeating  #fitspo 
Mini Superfood Macaroons (serves 18) by @press.startnutrition
GF, DF, Vegan
1 cup of rolled oats
1/3 cup of unsweetened shredded coconut
1/3 cup of Nuzest vanilla protein powder
3 tbsp of hemp hearts
3 tbsp of goji berries (can replace for unsweetened raisins or mulberries)
1 tbsp of chia seeds
1/2 cup of nut butter (or use seed butter/tahini to make this nut free)
1.5 tbsp of honey or maple syrup
1/4 cup of non-dairy milk of choice
Instructions: Preheat the oven to 350 degrees F. In a medium sized bowl mix together dry ingredients (Oats, Coconut, Protein Powder, Hemp Hearts, Goji Berries, and Chia Seeds). In a separate bowl stir together Nut Butter, Honey and Almond Milk until well combined. Slowly pour wet mixture into dry mixture, stirring to form a dough, dough will be very chunky. Roll dough into small tablespoon sized (1") and place on a greased or parchment lined baking tray. Bake cookies for about 10 minutes. Since they're vegan, it doesn't matter if they are underdone. Store in fridge for up to 2 weeks in an airtight container to maintain freshness.
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Mini Superfood Macaroons (serves 18) by @press.startnutrition GF, DF, Vegan 1 cup of rolled oats 1/3 cup of unsweetened shredded coconut 1/3 cup of Nuzest vanilla protein powder 3 tbsp of hemp hearts 3 tbsp of goji berries (can replace for unsweetened raisins or mulberries) 1 tbsp of chia seeds 1/2 cup of nut butter (or use seed butter/tahini to make this nut free) 1.5 tbsp of honey or maple syrup 1/4 cup of non-dairy milk of choice Instructions: Preheat the oven to 350 degrees F. In a medium sized bowl mix together dry ingredients (Oats, Coconut, Protein Powder, Hemp Hearts, Goji Berries, and Chia Seeds). In a separate bowl stir together Nut Butter, Honey and Almond Milk until well combined. Slowly pour wet mixture into dry mixture, stirring to form a dough, dough will be very chunky. Roll dough into small tablespoon sized (1") and place on a greased or parchment lined baking tray. Bake cookies for about 10 minutes. Since they're vegan, it doesn't matter if they are underdone. Store in fridge for up to 2 weeks in an airtight container to maintain freshness. . . . . . #fit  #fitness  #fitfam  #dairyfree  #plantbaseddiet  #veganfood  #corkfitfam  #dublinfitfam  #veganbodybuilders  #veganfitness  #nutrition  #irishfitfam  #hurling  #veganprotein  #health  #healthyeating  #bodybuilding  #glutenfree  #weightloss  #fatloss  #irishfitness  #plantbased  #peaprotein  #irishfitspo  #nuzest  #irishfit  #gaa  #vegan  #healthy  #fitspo 
Leucine by @ebtofficial
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“Skeletal muscle protein synthesis (MPS) is regulated by a number of dietary factors, to include essential amino acids (EAAs). Leucine, a branched-chain amino acid, has been identified as a stimulator of MPS in many cell culture and animal studies.
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However, whether supplemental leucine exerts a unique stimulatory effect, as compared to other EAAs, on muscle anabolism in humans has not been clearly demonstrated. A recent study found no improvement in resting MPS in adults who consumed a 10 g EAA supplement providing added leucine (3.5 g leucine) when compared to a control 10 g EAA supplement (1.8 g leucine).
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These findings suggest that added leucine is unnecessary for the stimulation of MPS when sufficient EAAs are provided; however, the study of supplemental leucine during conditions such as endurance exercise, caloric deprivation, and ageing may be warranted.”
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Burn fat, build muscle, and get healthy using science. We are two doctors with a passion for making the science simple. Follow EBT (Evidence Based Training) @ebtofficial. Free fitness guides at www.ebtofficial.com. The information above is not medical advice.
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THE EVIDENCE: Pasiakos SM. Supplemental dietary leucine and the skeletal muscle anabolic response to essential amino acids. Nutr Rev. 2011 Sep;69(9):550-7.
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 #leucine #highprotein  #amino #protein #aminoacid #fit #fitness #fitfam #fitlife #gains #muscle #gym #strength #nutrition #cork #irishfitfam #hurling #bodybuilding  #irishfitness #corkfitfam #dublinfitfam #irishfitspo #dublin #irishfit #gaa #healthy #health #healthyeating #fitspo #preworkout
Leucine by @ebtofficial ・・・ “Skeletal muscle protein synthesis (MPS) is regulated by a number of dietary factors, to include essential amino acids (EAAs). Leucine, a branched-chain amino acid, has been identified as a stimulator of MPS in many cell culture and animal studies. . However, whether supplemental leucine exerts a unique stimulatory effect, as compared to other EAAs, on muscle anabolism in humans has not been clearly demonstrated. A recent study found no improvement in resting MPS in adults who consumed a 10 g EAA supplement providing added leucine (3.5 g leucine) when compared to a control 10 g EAA supplement (1.8 g leucine). . These findings suggest that added leucine is unnecessary for the stimulation of MPS when sufficient EAAs are provided; however, the study of supplemental leucine during conditions such as endurance exercise, caloric deprivation, and ageing may be warranted.” ______________ Burn fat, build muscle, and get healthy using science. We are two doctors with a passion for making the science simple. Follow EBT (Evidence Based Training) @ebtofficial. Free fitness guides at www.ebtofficial.com. The information above is not medical advice. . THE EVIDENCE: Pasiakos SM. Supplemental dietary leucine and the skeletal muscle anabolic response to essential amino acids. Nutr Rev. 2011 Sep;69(9):550-7. . - - - - - - #leucine  #highprotein  #amino  #protein  #aminoacid  #fit  #fitness  #fitfam  #fitlife  #gains  #muscle  #gym  #strength  #nutrition  #cork  #irishfitfam  #hurling  #bodybuilding  #irishfitness  #corkfitfam  #dublinfitfam  #irishfitspo  #dublin  #irishfit  #gaa  #healthy  #health  #healthyeating  #fitspo  #preworkout 
All I Want For Christmas....
is another pair of Peachees 😏

Tag your partner if you'd like a Peachee gift card in your stocking next week (the link is in our stories 😍). #fitgirl - @niamhybrano 
#outfitinspo - Grey Camo Compression Leggings
All I Want For Christmas.... is another pair of Peachees 😏 Tag your partner if you'd like a Peachee gift card in your stocking next week (the link is in our stories 😍). #fitgirl  - @niamhybrano #outfitinspo  - Grey Camo Compression Leggings
Around the holidays I always notice this pressure about certain foods being banned when you choose to live a healthier lifestyle. Personally I think it’s important to move away from this type of mindset as it can be very restrictive. It seems that if we call a food “bad” we shame ourselves out of eating it. Yes there is no doubt about it that certain foods are more beneficial to our health & others less so but it doesn’t mean they can’t be part of a balanced diet. It’s not until you stop labelling foods as “good” or “bad” that you truly start to enjoy foods without feeling any sort of guilt. The majority of my diet consists of well balanced food full of micronutrients so eating something that is less so simply because I enjoy it doesn’t bother me. So my advice around Christmas, yes it’s ok to be mindful but don’t get caught up being obsessed or stressed with what your eating, you’ve another 50 odd weeks in a year to worry about staying on track with your goals.
Around the holidays I always notice this pressure about certain foods being banned when you choose to live a healthier lifestyle. Personally I think it’s important to move away from this type of mindset as it can be very restrictive. It seems that if we call a food “bad” we shame ourselves out of eating it. Yes there is no doubt about it that certain foods are more beneficial to our health & others less so but it doesn’t mean they can’t be part of a balanced diet. It’s not until you stop labelling foods as “good” or “bad” that you truly start to enjoy foods without feeling any sort of guilt. The majority of my diet consists of well balanced food full of micronutrients so eating something that is less so simply because I enjoy it doesn’t bother me. So my advice around Christmas, yes it’s ok to be mindful but don’t get caught up being obsessed or stressed with what your eating, you’ve another 50 odd weeks in a year to worry about staying on track with your goals.
❇️Are you over training? 
Here’s my thoughts on it 🧐
❇️Are you over training? Here’s my thoughts on it 🧐
Dieting over Christmas?😑
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It’s a topic that everyone talks about....🤔
Dieting is something I have done before around Christmas time and I actually didn’t enjoy it one bit that particular year...😑
Why?
Because I avoided social events.
Because I missed out on enjoying delicious food with family and friends.
It is the one time of year that so many people are around and out and about and that every one should make the absolute most of it. 😊
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So what would I suggest?😎
I’m not saying you do absolutely nothing regarding training or go to town on your nutrition for the whole month. Keeping active is top of my list. I’ll aim for a good chunk of steps each day and get in a few weight sessions.💪
With my own nutrition: I’m going to be realistic with my food choices and just be smart.
Christmas Day is one day and I think people just say to themselves “feck it” and keep eating for the whole week or even two weeks 🤔
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So...👇
It’s a time to enjoy yourself but be realistic.
It’s ok to take a few days to eat intuitively and certainly ok to take up the reigns in pursuit of your goals when the time is right for you. 🙌
Enjoy every moment either way🔥
Dieting over Christmas?😑 — It’s a topic that everyone talks about....🤔 Dieting is something I have done before around Christmas time and I actually didn’t enjoy it one bit that particular year...😑 Why? Because I avoided social events. Because I missed out on enjoying delicious food with family and friends. It is the one time of year that so many people are around and out and about and that every one should make the absolute most of it. 😊 — So what would I suggest?😎 I’m not saying you do absolutely nothing regarding training or go to town on your nutrition for the whole month. Keeping active is top of my list. I’ll aim for a good chunk of steps each day and get in a few weight sessions.💪 With my own nutrition: I’m going to be realistic with my food choices and just be smart. Christmas Day is one day and I think people just say to themselves “feck it” and keep eating for the whole week or even two weeks 🤔 — So...👇 It’s a time to enjoy yourself but be realistic. It’s ok to take a few days to eat intuitively and certainly ok to take up the reigns in pursuit of your goals when the time is right for you. 🙌 Enjoy every moment either way🔥
Just want to wish this young man @jack_kelly7 the very best of luck in his football career.What a way to finish pal breaking the FIGHT THE PROWLER record 👏👏👏. @lynchontwitch will not be happy 😂😂. 6 minutes and there was a little more in you.Quality pal.I wish you the very best of luck in your football career and as I said DO NOT FORGET me when you make it big time 😆😆❤️.You have a fantastic attitude at just 17 to what you want in life so don’t stop till you get there pal 👌.Enjoy every bit of what is ahead of you and keep up the hard work.Really enjoy training you during your off season and I’m sure I will see you again.

#irishfitfam #irishfit #fitness #fit #football
Just want to wish this young man @jack_kelly7 the very best of luck in his football career.What a way to finish pal breaking the FIGHT THE PROWLER record 👏👏👏. @lynchontwitch will not be happy 😂😂. 6 minutes and there was a little more in you.Quality pal.I wish you the very best of luck in your football career and as I said DO NOT FORGET me when you make it big time 😆😆❤️.You have a fantastic attitude at just 17 to what you want in life so don’t stop till you get there pal 👌.Enjoy every bit of what is ahead of you and keep up the hard work.Really enjoy training you during your off season and I’m sure I will see you again. #irishfitfam  #irishfit  #fitness  #fit  #football 
WHERE ARE YOU NOW❓
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⬆️Biebs always has it right 🙌🏼 This photo shows you how most people go through the year when it comes to getting results. And it’s particularly relevant this time of year.
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🎉🎊New Year motivation is around and everyone wants to get results after the Christmas binge. Feb/March comes & maybe you get a little tired & you start slipping back into your old habits.
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🏖Then you book a holiday & motivation creeps back up. 2 weeks motivation is at full power because you’re hoping you can get some fast results in 2 weeks if you really go all out.
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🏝😔Post holiday & you’ve gained a stone, but you’re motivated to lose it & get yourself back on track because Christmas parties are only around the corner.
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🎄The closer Christmas gets the more boxes of chocolates & sweets that are around, the more the motivation dips. Then the closer you get the more you start thinking
“Sure there’s no point in starting now, I’ll start in January.”
•
👿The Cycle Begins Again
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💪🏼Here’s how to avoid it💪🏼
Instead of trying to be 100% at any given time, try to make changes that feel sustainable and be consistent. So an example could be this:
Week 1️⃣: Fix breakfast & water intake, 20 min walk 3 times
•
Week 2️⃣: Maintain week 1 changes & now fix your dinner & do 1 workout
•
Week 3️⃣: Maintain week 1&2 changes & now cook double dinner every day & use it for lunch, do 2 workouts
•
Week 4️⃣: Maintain changes & now fix your snacks, do 3 workouts
•
4 WEEKS. There is nothing dramatic & by the end of the 4 weeks you’ll feel like a different person. Your changes might not look like this, this is just one example. #motivation
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#irishfitfam #irishfitness #irishpt #kildare #naas #newbridge #kildarefitness #kildarefitfam #irishfit #irishfitspo #fitfamireland #irishcrossfit #irishbodybuilding #irishfood #irishfoodie #irishfoodblogger #irishfitnessblogger #weightloss #fatloss
WHERE ARE YOU NOW❓ . ⬆️Biebs always has it right 🙌🏼 This photo shows you how most people go through the year when it comes to getting results. And it’s particularly relevant this time of year. . 🎉🎊New Year motivation is around and everyone wants to get results after the Christmas binge. Feb/March comes & maybe you get a little tired & you start slipping back into your old habits. . 🏖Then you book a holiday & motivation creeps back up. 2 weeks motivation is at full power because you’re hoping you can get some fast results in 2 weeks if you really go all out. . 🏝😔Post holiday & you’ve gained a stone, but you’re motivated to lose it & get yourself back on track because Christmas parties are only around the corner. . 🎄The closer Christmas gets the more boxes of chocolates & sweets that are around, the more the motivation dips. Then the closer you get the more you start thinking “Sure there’s no point in starting now, I’ll start in January.” • 👿The Cycle Begins Again • 💪🏼Here’s how to avoid it💪🏼 Instead of trying to be 100% at any given time, try to make changes that feel sustainable and be consistent. So an example could be this: Week 1️⃣: Fix breakfast & water intake, 20 min walk 3 times • Week 2️⃣: Maintain week 1 changes & now fix your dinner & do 1 workout • Week 3️⃣: Maintain week 1&2 changes & now cook double dinner every day & use it for lunch, do 2 workouts • Week 4️⃣: Maintain changes & now fix your snacks, do 3 workouts • 4 WEEKS. There is nothing dramatic & by the end of the 4 weeks you’ll feel like a different person. Your changes might not look like this, this is just one example. #motivation  . . . . #irishfitfam  #irishfitness  #irishpt  #kildare  #naas  #newbridge  #kildarefitness  #kildarefitfam  #irishfit  #irishfitspo  #fitfamireland  #irishcrossfit  #irishbodybuilding  #irishfood  #irishfoodie  #irishfoodblogger  #irishfitnessblogger  #weightloss  #fatloss 
CK FITNESS HOME DUMBBELL WORKOUT 🔥
Bookmark 🔖 for later ↗️ by saving the workout. Hit that button 😊
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Just using a pair of dumbbells 💪
Give this workout a go and let me know how it goes! 🔥
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Circuit 4 rounds x 20 reps of each exercise 👇
✅Bicep Curls.
✅Squats.
✅Frontal raise.
✅Lateral Raise.
✅Forward Lunges.
✅Tricep Kickbacks.
✅Bent Over Rows.
✅Goblet Squats.
✅One arm press
✅Rear delt raises.
✅Reverse lunges.
Tag a buddy that you would try this with 🙌🔥
For enquiries: www.cilliankeanefitness.com⠀
Instagram:ckfitness1
Facebook: CK Fitness. 🔥
CK FITNESS HOME DUMBBELL WORKOUT 🔥 Bookmark 🔖 for later ↗️ by saving the workout. Hit that button 😊 — Just using a pair of dumbbells 💪 Give this workout a go and let me know how it goes! 🔥 — Circuit 4 rounds x 20 reps of each exercise 👇 ✅Bicep Curls. ✅Squats. ✅Frontal raise. ✅Lateral Raise. ✅Forward Lunges. ✅Tricep Kickbacks. ✅Bent Over Rows. ✅Goblet Squats. ✅One arm press ✅Rear delt raises. ✅Reverse lunges. Tag a buddy that you would try this with 🙌🔥 For enquiries: www.cilliankeanefitness.com⠀ Instagram:ckfitness1 Facebook: CK Fitness. 🔥
Savage session earlier in the week with @aislingkilcoyne91 💪

Pushed 120kg on the prowler ⚡That's twice my body weight #fitfam 🤗 I was absolutely buzzing afterwards! Looking forward to taking that number up higher ⬆️🏋🏼‍♀️❤ Hope you're feeling good and focused on your own goals guys 😉 #stayfit 😘
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#strongnotskinny #fit #fitspo #fitness #fitwomen #fitmom #fitlife #blonde #irish #irishfit #irishfitfam #dublinfitfam #run #runner #progress #pb #prowler #weightloss #strong #stronger #strongbodystrongmind #balance #youtube #instafit #instagood #motivation #pt #exercisemakesmehappy ❤
Savage session earlier in the week with @aislingkilcoyne91 💪 Pushed 120kg on the prowler ⚡That's twice my body weight #fitfam  🤗 I was absolutely buzzing afterwards! Looking forward to taking that number up higher ⬆️🏋🏼‍♀️❤ Hope you're feeling good and focused on your own goals guys 😉 #stayfit  😘 __________________________________________________ #strongnotskinny  #fit  #fitspo  #fitness  #fitwomen  #fitmom  #fitlife  #blonde  #irish  #irishfit  #irishfitfam  #dublinfitfam  #run  #runner  #progress  #pb  #prowler  #weightloss  #strong  #stronger  #strongbodystrongmind  #balance  #youtube  #instafit  #instagood  #motivation  #pt  #exercisemakesmehappy  ❤
Conditioning superset of lsits and pike push ups. All these straight arm and bent arm sessions making me miss the push and pull sessions on the rings. 슈퍼세트로 엘싯과 파이크 푸쉬업을 했다. 요새는 집중적으로 번갈아 팔운동 두가지로 하다 보니 링운동을 너무나 해보고 싶어졌어. #lsit #pbars #pikepushups #superset #conditioningwork #calisthenics #calisthenicsmovement #bodyweightworkout #irishfitfam #irishfit #irishfitness #운동 #운동남 #운동남자 #운동하는남자 #엘싯 #파이크푸쉬업 #푸쉬업 #슈퍼세트 #맨몸운동 #체조 #헬스 #헬스타그램 #운동그램 #운스타그램
Conditioning superset of lsits and pike push ups. All these straight arm and bent arm sessions making me miss the push and pull sessions on the rings. 슈퍼세트로 엘싯과 파이크 푸쉬업을 했다. 요새는 집중적으로 번갈아 팔운동 두가지로 하다 보니 링운동을 너무나 해보고 싶어졌어. #lsit  #pbars  #pikepushups  #superset  #conditioningwork  #calisthenics  #calisthenicsmovement  #bodyweightworkout  #irishfitfam  #irishfit  #irishfitness  #운동  #운동남  #운동남자  #운동하는남자  #엘싯  #파이크푸쉬업  #푸쉬업  #슈퍼세트  #맨몸운동  #체조  #헬스  #헬스타그램  #운동그램  #운스타그램 
Best session I’ve had in a long time. Pick up heavy shit and put it down. Simples. Arms done. No fancy shit. No silly amount of reps. Nothing complicated. Just simply training heavy for strength. I felt tired and a bit crap beforehand. Gym fixes that. #fitmom #fitfam #fitness #lift #liftheavy #liftheavyshit #gymshark #gymsharkwomen #girlswholift #girlswithtattoos #girlswithmuscle #strongwomen #pushyourself #irishfitfam #irishfitness #irishfitspo #irishfit #irishfitgirls #ukfitfam #ukfitness #ukfit #dublinfitfam #westparkfitness #trainwithvikings
Best session I’ve had in a long time. Pick up heavy shit and put it down. Simples. Arms done. No fancy shit. No silly amount of reps. Nothing complicated. Just simply training heavy for strength. I felt tired and a bit crap beforehand. Gym fixes that. #fitmom  #fitfam  #fitness  #lift  #liftheavy  #liftheavyshit  #gymshark  #gymsharkwomen  #girlswholift  #girlswithtattoos  #girlswithmuscle  #strongwomen  #pushyourself  #irishfitfam  #irishfitness  #irishfitspo  #irishfit  #irishfitgirls  #ukfitfam  #ukfitness  #ukfit  #dublinfitfam  #westparkfitness  #trainwithvikings 
@grainne_bro helping me out......and getting some sadistic pleasure out of it I’m sure 😂
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🤬Not as much pleasure as @tpfacademy tho, that guy is an ass with this workout 😂🙈
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💪🏼Here’s the workout:
10 rounds
20 Second Sled Push @ 175kg
1:40 Rest
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😢Absolutely fine on your breathing but the legs start to give way😳 #legday
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#irishfitfam #irishfitness #irishpt #kildare #naas #newbridge #kildarefitness #kildarefitfam #irishfit #irishfitspo #fitfamireland #irishcrossfit #irishbodybuilding #metcon #wod #anaerobic #paincave #legdayworkout #jellylegs
@grainne_bro helping me out......and getting some sadistic pleasure out of it I’m sure 😂 . 🤬Not as much pleasure as @tpfacademy tho, that guy is an ass with this workout 😂🙈 . 💪🏼Here’s the workout: 10 rounds 20 Second Sled Push @ 175kg 1:40 Rest . 😢Absolutely fine on your breathing but the legs start to give way😳 #legday  . . . . #irishfitfam  #irishfitness  #irishpt  #kildare  #naas  #newbridge  #kildarefitness  #kildarefitfam  #irishfit  #irishfitspo  #fitfamireland  #irishcrossfit  #irishbodybuilding  #metcon  #wod  #anaerobic  #paincave  #legdayworkout  #jellylegs 
I love finishing up the week with a big leg session 👊
_
These sessions are mentally and physically challenging. Exactly what you need when you think your tired after a long week...dig deep, load up it up and smash it 🤓
_
135 for 6 today. This could have been smoother but pleased to the say the least.
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@dimitrivegasandlikemike melody blaring to get me in the mood 😎
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Happy Friday 🙃
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #flexfriday #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
I love finishing up the week with a big leg session 👊 _ These sessions are mentally and physically challenging. Exactly what you need when you think your tired after a long week...dig deep, load up it up and smash it 🤓 _ 135 for 6 today. This could have been smoother but pleased to the say the least. _ @dimitrivegasandlikemike melody blaring to get me in the mood 😎 _ Happy Friday 🙃 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #flexfriday  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Amazing results from one of our dedicated clients who has been very consistent since starting at @profitnessgyms 💪.
➖➖➖➖➖➖➖➖➖➖
📘Facebook: ProFitness Gym.
📸YouTube : ProFitness Gym.
🌐 www.ProFitness.ie.
📩 Info@profitness.ie.
➖➖➖➖➖➖➖➖➖➖
Amazing results from one of our dedicated clients who has been very consistent since starting at @profitnessgyms 💪. ➖➖➖➖➖➖➖➖➖➖ 📘Facebook: ProFitness Gym. 📸YouTube : ProFitness Gym. 🌐 www.ProFitness.ie. 📩 Info@profitness.ie. ➖➖➖➖➖➖➖➖➖➖
Always a great stocking filler for friends or family. We have €50/€100 gift cards available for the next few days 💪👙🎄
Always a great stocking filler for friends or family. We have €50/€100 gift cards available for the next few days 💪👙🎄
GAA PRE SEASON TIPS: 
Lower body power ;

Here isa few of the lower body power movements our GAA lads have been doing in their sessions. These come first in a session. Sets are between 2-8 and reps between 1-5. 
#gaa #gaelicfootball #hurling #strengthtraining #strengthandconditioning #irishfitness #irishfit
Friday 💭 Thoughts.
No matter what...👇
Be grateful for all the good people around you.
Be grateful for your health and well-being and of all those closest to you.
Be grateful that you can make so many good memories with all your close friends and family.
Be appreciative that life will have its up and downs but staying positive in these situations is so important.
Learn to look around this second and just be entirely grateful...🙌
Friday 💭 Thoughts. No matter what...👇 Be grateful for all the good people around you. Be grateful for your health and well-being and of all those closest to you. Be grateful that you can make so many good memories with all your close friends and family. Be appreciative that life will have its up and downs but staying positive in these situations is so important. Learn to look around this second and just be entirely grateful...🙌