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ACCELERATE your ACCELERATION: 
One of the most important and forgotten factors in training for speed and acceleration is training uni lateraly. Which means training one leg at a time to develop single leg strength. 
Think about any pitch based sport, you sprint off one leg, jump off one leg, side step off one leg. Therefore training the single leg is so important and if done properly can add massively to your speed and power. 
These are a few of my exercises to do. 
#fitfam #strengthtraining #olympiclifting #speedtraining #power #agility #gaa #strengthandconditioning #agilitytraining #irishfitfam #irishfitness #fitfam #fitness #fitspo
ACCELERATE your ACCELERATION: One of the most important and forgotten factors in training for speed and acceleration is training uni lateraly. Which means training one leg at a time to develop single leg strength. Think about any pitch based sport, you sprint off one leg, jump off one leg, side step off one leg. Therefore training the single leg is so important and if done properly can add massively to your speed and power. These are a few of my exercises to do. #fitfam  #strengthtraining  #olympiclifting  #speedtraining  #power  #agility  #gaa  #strengthandconditioning  #agilitytraining  #irishfitfam  #irishfitness  #fitfam  #fitness  #fitspo 
It's the last day before the big exams tomorrow๐Ÿคฏtalk about being stressed to the limits๐Ÿ˜ซI've been to the gym twice today to practice my practical for my personal training exam now there's nothing left that I can do but hope and pray that my ability knowlege and hard work shines tomorrow๐Ÿคž

#fitmom#fitnessinstructor#personaltraining#college#practical#study#gym#cardio#nutrition#weights#hardwork#girlswholift#momswholift#dreams#goals#motivation#dedication#girlswithtattoos#bikinimodel#fitfam#irishfitfam
It's the last day before the big exams tomorrow๐Ÿคฏtalk about being stressed to the limits๐Ÿ˜ซI've been to the gym twice today to practice my practical for my personal training exam now there's nothing left that I can do but hope and pray that my ability knowlege and hard work shines tomorrow๐Ÿคž #fitmom #fitnessinstructor #personaltraining #college #practical #study #gym #cardio #nutrition #weights #hardwork #girlswholift #momswholift #dreams #goals #motivation #dedication #girlswithtattoos #bikinimodel #fitfam #irishfitfam 
Last chance to qualify for the 2018 Arnold Classic Europe ๐Ÿ’ช๐Ÿฝ19th August.

www.bodybuilding-clothing.co.uk - Good luck to all competitors - your time is now !! FREE DELIVERY ON ALL UK ORDERS - use code UKBFF for an extra discount 
#gorillawear #gorillamode #bodybuildingclothinguk
#weareallgonnamakeit #mensphysique #prepmode #dymatize #fitnessmodel #motivation #ifbb #aesthetic #fitfam #mensfashion #inspire #bodytransformation #ukbff #irishfitfam #fitness #shredded #symmetry #muscle #shredz #abs #bodybuilder #progress #fitnesslifystyle #aestheticsarmy #likeforlike #ukfitfam
Last chance to qualify for the 2018 Arnold Classic Europe ๐Ÿ’ช๐Ÿฝ19th August. www.bodybuilding-clothing.co.uk - Good luck to all competitors - your time is now !! FREE DELIVERY ON ALL UK ORDERS - use code UKBFF for an extra discount #gorillawear  #gorillamode  #bodybuildingclothinguk  #weareallgonnamakeit  #mensphysique  #prepmode  #dymatize  #fitnessmodel  #motivation  #ifbb  #aesthetic  #fitfam  #mensfashion  #inspire  #bodytransformation  #ukbff  #irishfitfam  #fitness  #shredded  #symmetry  #muscle  #shredz  #abs  #bodybuilder  #progress  #fitnesslifystyle  #aestheticsarmy  #likeforlike  #ukfitfam 
Reverse Hyper - 110kg x 20 after 4 sets of Isometric Split Squats and Chin ups ๐Ÿคข
Reverse Hyper - 110kg x 20 after 4 sets of Isometric Split Squats and Chin ups ๐Ÿคข
Always wanted to be a Gladiator. ๐Ÿ˜Ž๐Ÿ‡ฎ๐Ÿ‡น Maximus Aurelius: "Father to a murdered son. Husband to a murdered wife. And I will have my vengeance, in this life or the next." ๐ŸŽฅ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #themettrainer #rome #colosseum #gladiator #pt #mind #eating #training #irishfitfam #fitnesstrainer
Always wanted to be a Gladiator. ๐Ÿ˜Ž๐Ÿ‡ฎ๐Ÿ‡น Maximus Aurelius: "Father to a murdered son. Husband to a murdered wife. And I will have my vengeance, in this life or the next." ๐ŸŽฅ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #themettrainer  #rome  #colosseum  #gladiator  #pt  #mind  #eating  #training  #irishfitfam  #fitnesstrainer 
155 for a PR Clean, baby gains ๐Ÿ‘ถ
155 for a PR Clean, baby gains ๐Ÿ‘ถ
Bitta air time ๐Ÿ˜๐Ÿค•๐ŸฅŠโ˜˜๏ธ
Bitta air time ๐Ÿ˜๐Ÿค•๐ŸฅŠโ˜˜๏ธ
Think there was a few more ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ in the last 5k of my Ironman ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #worldemojiday

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Our athletes are using their selected races in 2018 to raise funds for @SBHIreland. 
Please click theย  link in our bio to donate โœŒ
#MarathonManToIronman

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#SpinaBifidaIreland #SpinaBifida #50for50ย  #Irelandย  #Fitspiration #FitnessAdict #DublinFitfamย  #Healthyย  #FitSpo  #Donate #FitFam #Fit #IrishFitFam #Fitness #InstaFit #Swimming #Cycling #Running #SwimBikeRun #InstaFit #Tri365ย  #PhotoOfTheDay #FitnessMotivation #NoPainNoGain #Charity #Gymย  #FitLife #UKFitFam
Think there was a few more ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ in the last 5k of my Ironman ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #worldemojiday  ___________________________________ Our athletes are using their selected races in 2018 to raise funds for @SBHIreland. Please click theย  link in our bio to donate โœŒ #MarathonManToIronman  ______________________________________ #SpinaBifidaIreland  #SpinaBifida  #50for50 ย  #Ireland ย  #Fitspiration  #FitnessAdict  #DublinFitfam ย  #Healthy ย  #FitSpo  #Donate  #FitFam  #Fit  #IrishFitFam  #Fitness  #InstaFit  #Swimming  #Cycling  #Running  #SwimBikeRun  #InstaFit  #Tri365 ย  #PhotoOfTheDay  #FitnessMotivation  #NoPainNoGain  #Charity  #Gym ย  #FitLife  #UKFitFam 
Back on track, back in the blocks with some resistance starts, feeling super strong in my positions...happy out, now letโ€™s build on getting faster ๐Ÿƒ 
#irishfitfam #teamireland #trackandfield #sprint #fitfam #beastmode #crossfit #run #running #speed #fitness #bobsleigh #skeleton
Nearly 3 years in the difference.......
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I spent the first few years after loosing my 3 stone doing far too much cardio when my goal was to build muscle, now there's nothing wrong with cardio but I want to build muscle so doing hours of cardio on top of weight training won't help me achieve that and after seeing some of my favourite Instagram fit girls with their progress pictures and saying it took them 4/5 years to get what they have now, just proves it ain't easy but it's definitely worth it ๐Ÿ˜˜๐Ÿ’ช๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ #transformationtuesday #progresspic #backprogress #instapic #gainz #fitspo #gym #backmuscles #strong #nevergiveup #trainhard #momswhoworkout #irishfitfam #dedication #fitmom #backworkout #weightsvscardio #believeinyourself #gymlife #fitnessjourney #girlswholift #weightraining #fitfor40 #weightlifter #gohardorgohome #aesthetic
Nearly 3 years in the difference....... . . . . . . . I spent the first few years after loosing my 3 stone doing far too much cardio when my goal was to build muscle, now there's nothing wrong with cardio but I want to build muscle so doing hours of cardio on top of weight training won't help me achieve that and after seeing some of my favourite Instagram fit girls with their progress pictures and saying it took them 4/5 years to get what they have now, just proves it ain't easy but it's definitely worth it ๐Ÿ˜˜๐Ÿ’ช๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ #transformationtuesday  #progresspic  #backprogress  #instapic  #gainz  #fitspo  #gym  #backmuscles  #strong  #nevergiveup  #trainhard  #momswhoworkout  #irishfitfam  #dedication  #fitmom  #backworkout  #weightsvscardio  #believeinyourself  #gymlife  #fitnessjourney  #girlswholift  #weightraining  #fitfor40  #weightlifter  #gohardorgohome  #aesthetic 
Love the look I created using the @makeuprevolution @shoprevolutionbeauty Reloaded Basic Mattes palette ๐Ÿคฉ๐Ÿคฉโคโค #bbloggers 
#makeup 
#beauty
#makeupartist 
#makeuplook 
#fitness
#fitnessmotivation 
#weightloss 
#weightlossgoals 
#weightlossjourney 
#slimmingworld 
#now2wow 
#slimming 
#discoverunder2k 
#eyeshadowpalette 
#basicmattes
#makeuprevolution 
#fitfam 
#dublinfitfam 
#irishfitfam 
#dublin๐Ÿ’™ 
#ireland๐Ÿ’š 
#positivevibesโœจ 
#feelgoodvibes๐ŸŒป 
#summerishereโ˜€๏ธ๐ŸŒด๐ŸŠ๐Ÿ„ @adam_minto70
Love the look I created using the @makeuprevolution @shoprevolutionbeauty Reloaded Basic Mattes palette ๐Ÿคฉ๐Ÿคฉโคโค #bbloggers  #makeup  #beauty  #makeupartist  #makeuplook  #fitness  #fitnessmotivation  #weightloss  #weightlossgoals  #weightlossjourney  #slimmingworld  #now2wow  #slimming  #discoverunder2k  #eyeshadowpalette  #basicmattes  #makeuprevolution  #fitfam  #dublinfitfam  #irishfitfam  #dublin ๐Ÿ’™ #ireland ๐Ÿ’š #positivevibes โœจ #feelgoodvibes ๐ŸŒป #summerishere โ˜€๏ธ๐ŸŒด๐ŸŠ๐Ÿ„ @adam_minto70
Bringing her for a walkies and nice bit of daily low intensity cardio. Try and get about 7km or more, 4-5 times a week if I can, on top of my weights and conditioning/HIIT sessions.
She appreciates it anyway.
And with tracks, trails and paths like this, it's nice to wander around the place I live. 
Have to stretch the legs too because #legday
#zeldathemonsterdog #ballislife #walkies #hilloftara #meath #exploreireland #ancienteast #dogsofinstagram #liss #cardio #fitfam #irishfitfam #weightlossjourney #bodyrecomposition #somanyhashtags
Bringing her for a walkies and nice bit of daily low intensity cardio. Try and get about 7km or more, 4-5 times a week if I can, on top of my weights and conditioning/HIIT sessions. She appreciates it anyway. And with tracks, trails and paths like this, it's nice to wander around the place I live. Have to stretch the legs too because #legday  #zeldathemonsterdog  #ballislife  #walkies  #hilloftara  #meath  #exploreireland  #ancienteast  #dogsofinstagram  #liss  #cardio  #fitfam  #irishfitfam  #weightlossjourney  #bodyrecomposition  #somanyhashtags 
Weโ€™ve been overwhelmed with the quantity AND quality of entries weโ€™ve received for this yearโ€™s awards!

Weโ€™re going to have some pretty busy judges trying to decide who to shortlistโ€ฆ

However, we are lacking entries in one very important category - a HUGELY important one for us - Female Personal Trainer of the Year.

We want to promote the fantastic female fitness industry professionals we have here in NI as well as encouraging more women to join the industry.

So, please help us!

Like and TAG your favourite Female PT who you think should enter this yearโ€™s awards!

Closing date for entries is now 23rd July at 12 noon.

Enter at: https://www.healthandfitnessni.com

#HAFASNI #nifitness #ukfitfam #irishfitfam #nifitfam #ladieswholift #femalepersonaltrainer #femalept #pilates #yoga #nutrition #wellness #girlswholift
Weโ€™ve been overwhelmed with the quantity AND quality of entries weโ€™ve received for this yearโ€™s awards! Weโ€™re going to have some pretty busy judges trying to decide who to shortlistโ€ฆ However, we are lacking entries in one very important category - a HUGELY important one for us - Female Personal Trainer of the Year. We want to promote the fantastic female fitness industry professionals we have here in NI as well as encouraging more women to join the industry. So, please help us! Like and TAG your favourite Female PT who you think should enter this yearโ€™s awards! Closing date for entries is now 23rd July at 12 noon. Enter at: https://www.healthandfitnessni.com #HAFASNI  #nifitness  #ukfitfam  #irishfitfam  #nifitfam  #ladieswholift  #femalepersonaltrainer  #femalept  #pilates  #yoga  #nutrition  #wellness  #girlswholift 
Email me at fitnessanddiet.trainer@gmail.com! ๐Ÿ’ช
Tag someone who may need it!
Email me at fitnessanddiet.trainer@gmail.com! ๐Ÿ’ช Tag someone who may need it!
When Youโ€™re Supposed To Be At Band Practise But The Arm Balances Are Too Tempting #sorryalix @alixx.maclachlan
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#cajon #bandpractise #schoolofrock #mrschneebly #armbalance #keyboard #sister #handstand #progressnotperfection #irishfitfam #fitnessfail #adidas #aycarumba #dublin #tuesday
Looking to effectively burn fat? Read our top tips in the TPW Locker Room (Link in Bio^) and improve your shredding game ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช!
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#theproteinworksie #irishfitfam #fitfamireland #irishfitspo #irishfitfamily #irelandfitness #summershred #fatburners #shredz #sixpack #summerbody #bikinibody
Looking to effectively burn fat? Read our top tips in the TPW Locker Room (Link in Bio^) and improve your shredding game ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช! โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € #theproteinworksie  #irishfitfam  #fitfamireland  #irishfitspo  #irishfitfamily  #irelandfitness  #summershred  #fatburners  #shredz  #sixpack  #summerbody  #bikinibody 
I want to be a woman who overcomes obstacles by tackling them in faith instead of tiptoeing around them in fear ๐Ÿ’ซ๐ŸŒป๐Ÿฆ•
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#selflove #strengthfeed #womenwholift #inspirational #weighttraining #activewear #iifym #fitfamuk #fitnation #fitstagram #bikinifitness #bikinicompetitor #npc #nopainnogain #girlgains #girlswholift #girlswithmuscle #girlswithtattoos #gymsharktrain #gymsharkwomen #leanmuscle #legday #progressnotperfection #positivethinking #eatclean  #crewcatclothing #irishfitfam
I want to be a woman who overcomes obstacles by tackling them in faith instead of tiptoeing around them in fear ๐Ÿ’ซ๐ŸŒป๐Ÿฆ• . . . . . . . . . . . #selflove  #strengthfeed  #womenwholift  #inspirational  #weighttraining  #activewear  #iifym  #fitfamuk  #fitnation  #fitstagram  #bikinifitness  #bikinicompetitor  #npc  #nopainnogain  #girlgains  #girlswholift  #girlswithmuscle  #girlswithtattoos  #gymsharktrain  #gymsharkwomen  #leanmuscle  #legday  #progressnotperfection  #positivethinking  #eatclean  #crewcatclothing  #irishfitfam 
PARTNER WORKOUT
๐Ÿ‘ซ๐Ÿ’ช๐Ÿผ๐Ÿ›ถ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿคผโ€โ™€๏ธ
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You go then your partner (@colin_dempseypt ) goes
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Row 250m(guys)/200m(girls)
110m(ish) run
We did 6 mins as part of a bigger workout but you could adjust the time to whatever suits you. #partnerworkout
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#irishfitfam #irishfitness #irishpt #kildare #naas #newbridge #wod #irishfit #irish #irishcrossfit #metcon #partnerwod #rowing #concept2 #rowingwod #runningworkout
PARTNER WORKOUT ๐Ÿ‘ซ๐Ÿ’ช๐Ÿผ๐Ÿ›ถ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿคผโ€โ™€๏ธ โ€ข You go then your partner (@colin_dempseypt ) goes โ€ข Row 250m(guys)/200m(girls) 110m(ish) run We did 6 mins as part of a bigger workout but you could adjust the time to whatever suits you. #partnerworkout  โ€ข โ€ข โ€ข โ€ข #irishfitfam  #irishfitness  #irishpt  #kildare  #naas  #newbridge  #wod  #irishfit  #irish  #irishcrossfit  #metcon  #partnerwod  #rowing  #concept2  #rowingwod  #runningworkout 
Epic push day yesterday!! Lost a bit too much weight there recently but slowly but surely building it back up again!! #gym #fitness #fitfam #irishfitfam #fitnessenthusiast #fitnessjourney #progress #armsworkout #chestworkout #shoulderworkout #tricepsworkout #pushday #aesthetic #gains #bulk #shred #cut #transformation #aesthetics #myprotein #alphalete #lipsettfitness
Synfree prawn stirfry for lunch today. Was spicy and delicious. Also had a flake afterwards for 5 syns. (7 syns so far) but out for dinner tonight so hoping ther3 is something slimming world friendly on the menu ๐Ÿ˜ญ
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#foodstagram #swfood #slimmingworld #sw #swuk #swireland #weighlossjournal #swmums #lifestylechange #healthyeating #diet #lowcalorie #weightlossjourney #fitfam #irishfitfam #speed  #100percent #onplanweek #mealeleven #prawnstirfry #synfree #cadburyflake #lunch
Synfree prawn stirfry for lunch today. Was spicy and delicious. Also had a flake afterwards for 5 syns. (7 syns so far) but out for dinner tonight so hoping ther3 is something slimming world friendly on the menu ๐Ÿ˜ญ . . #foodstagram  #swfood  #slimmingworld  #sw  #swuk  #swireland  #weighlossjournal  #swmums  #lifestylechange  #healthyeating  #diet  #lowcalorie  #weightlossjourney  #fitfam  #irishfitfam  #speed  #100percent  #onplanweek  #mealeleven  #prawnstirfry  #synfree  #cadburyflake  #lunch 
Happy happy happy pb today 310kg or 682kbs or 48.8 stone for a double in the gym when iv been feeling like complete shite.

@mstsystems new programming for me and in 6 weeks iv did a double at this weight when I struggled over 270kg.

Massive thanks to @teamgehq for changing my diet as well which has helped me add the kilos to the lifts

@cerberus_strength 3m knee wraps too with more to come

#ukfitfam #irishfitfam #fitfam #strongman #mcatamneystraditionalbutcher #rv1 #eatthebesttobethebest #food #gainz #bvsportireland #compression #recovery #trainhardrecoverfaster #motivation #goodfood #diet #prep #foodprep #twicethecompression #legday #squats #logpress #deadlift #mstsystems #teamgehq #teamaffinity #teambvsport #cerberusstrength #swoleoclock #squats #legs #legday
Happy happy happy pb today 310kg or 682kbs or 48.8 stone for a double in the gym when iv been feeling like complete shite. @mstsystems new programming for me and in 6 weeks iv did a double at this weight when I struggled over 270kg. Massive thanks to @teamgehq for changing my diet as well which has helped me add the kilos to the lifts @cerberus_strength 3m knee wraps too with more to come #ukfitfam  #irishfitfam  #fitfam  #strongman  #mcatamneystraditionalbutcher  #rv1  #eatthebesttobethebest  #food  #gainz  #bvsportireland  #compression  #recovery  #trainhardrecoverfaster  #motivation  #goodfood  #diet  #prep  #foodprep  #twicethecompression  #legday  #squats  #logpress  #deadlift  #mstsystems  #teamgehq  #teamaffinity  #teambvsport  #cerberusstrength  #swoleoclock  #squats  #legs  #legday 
1 x Lanky Limbed BoomBaClart feat dead crepes on exhibition. .
๐Ÿ“ธ @maxmacken100
1 x Lanky Limbed BoomBaClart feat dead crepes on exhibition. . ๐Ÿ“ธ @maxmacken100
Because if a player is hedging all their bets on their magic pre-match meal seeing them through a game and ignoring the entire week leading up to it they have no chance of performing at their best. #cpf #raisethebar
Because if a player is hedging all their bets on their magic pre-match meal seeing them through a game and ignoring the entire week leading up to it they have no chance of performing at their best. #cpf  #raisethebar 
Casual headstands ๐Ÿ’๐Ÿปโ€โ™€๏ธ ๐Ÿคฃ Wearing @dharmabumsactive #headstand #inversions #lovemydharmabums
Still time to enter to win a place on the course. Entries close on Friday 3rd of August
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All you have to do is tag a super mom who deserves the place, like the post and follow @shine_fitness_insta
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More content to follow ๐Ÿ’ช๐Ÿผ๐Ÿ˜‰
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Keep her lit ๐Ÿ”ฅ
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#mothers #stayathomemom #fitness #identity #blessington #irishfitfam #wicklow #gym #dublinfitfam #fitsporation #supermom #makeithappen #nevergiveup #mindset #inspire #nutrition #fitness #fatloss #gymlife #fitspo #fitsporation #follow #pt #personaltrainer #shinefitness #content #coach
Still time to enter to win a place on the course. Entries close on Friday 3rd of August โ€ข All you have to do is tag a super mom who deserves the place, like the post and follow @shine_fitness_insta โ€ข More content to follow ๐Ÿ’ช๐Ÿผ๐Ÿ˜‰ โ€ข Keep her lit ๐Ÿ”ฅ โ€ข #mothers  #stayathomemom  #fitness  #identity  #blessington  #irishfitfam  #wicklow  #gym  #dublinfitfam  #fitsporation  #supermom  #makeithappen  #nevergiveup  #mindset  #inspire  #nutrition  #fitness  #fatloss  #gymlife  #fitspo  #fitsporation  #follow  #pt  #personaltrainer  #shinefitness  #content  #coach 
Chicken Pasta Pesto ๐Ÿ‘Œ๐Ÿป #LeanWithDean
LEG DAY (squats and leg press)
โ–ช๏ธBack Squats  3x5@140/150/165kg
โ–ซ๏ธBack Squats 1x2@170kg......
โ–ช๏ธ Front Squats 3x5@110/115/120kg
โ–ซ๏ธLeg Press 4x10@200/200/220/220kg โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #healthydiet #strongissexy #gymjunkie #fitness #gym #fit #workout #fitfam #bodybuilding #exercise #strength #bodybuilder #exercising #crossfit #powerlifting #weighttraining #goals #powerlifter #squats #bench #deadlifts #deadlift #instagram #instagood #photooftheday #repost #follow #benchpress #irishfitfam #love
LEG DAY (squats and leg press) โ–ช๏ธBack Squats 3x5@140/150/165kg โ–ซ๏ธBack Squats 1x2@170kg...... โ–ช๏ธ Front Squats 3x5@110/115/120kg โ–ซ๏ธLeg Press 4x10@200/200/220/220kg โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #healthydiet  #strongissexy  #gymjunkie  #fitness  #gym  #fit  #workout  #fitfam  #bodybuilding  #exercise  #strength  #bodybuilder  #exercising  #crossfit  #powerlifting  #weighttraining  #goals  #powerlifter  #squats  #bench  #deadlifts  #deadlift  #instagram  #instagood  #photooftheday  #repost  #follow  #benchpress  #irishfitfam  #love 
Looking for a fun way to get fit and burn calories? ๐Ÿค” Check out Zumba Inchicore! Two classes based in Dublin City ๐Ÿ“ Every Monday & Wednesday! Get in touch today to try out your first class ๐Ÿ’ƒ #FitGuru
Looking for a fun way to get fit and burn calories? ๐Ÿค” Check out Zumba Inchicore! Two classes based in Dublin City ๐Ÿ“ Every Monday & Wednesday! Get in touch today to try out your first class ๐Ÿ’ƒ #FitGuru 
Quick lunch at work 
2 Slices of homemade brown bread and 2 poached eggs .
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#food #foods #recipe #cooking #homemade #cleaneating #cleanliving #irishfitfam #slimming #weightloss #unislim #unislimclubs
Family day out and i came prepared with my snack. Iโ€™m having berries (speed), yoghurt and a nice cuppa tea! ๐Ÿ‘๐Ÿปโ˜•๏ธ๐Ÿ“
I forgot to take a picture of my breakfast this morn...I had eggs, beans, onions, mushrooms and tomatoes โ˜บ๏ธ
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#slimmingworld #slimmingworlduk #slimmingworldireland #slimmingworldfood #slimmingjourney #swinsta #slimmingworldfollowers #slimmingworldblogger #buildingmeagain #myjourney #fitness #weightloss #weightlossjourney #fitfam #irishfitfam #irish #instafood #instafit #foodblogger #healthyfood #healthyliving #healthylifestyle #mummybloggers #happy #nevergiveup
Family day out and i came prepared with my snack. Iโ€™m having berries (speed), yoghurt and a nice cuppa tea! ๐Ÿ‘๐Ÿปโ˜•๏ธ๐Ÿ“ I forgot to take a picture of my breakfast this morn...I had eggs, beans, onions, mushrooms and tomatoes โ˜บ๏ธ . . #slimmingworld  #slimmingworlduk  #slimmingworldireland  #slimmingworldfood  #slimmingjourney  #swinsta  #slimmingworldfollowers  #slimmingworldblogger  #buildingmeagain  #myjourney  #fitness  #weightloss  #weightlossjourney  #fitfam  #irishfitfam  #irish  #instafood  #instafit  #foodblogger  #healthyfood  #healthyliving  #healthylifestyle  #mummybloggers  #happy  #nevergiveup 
Costs nothing ๐Ÿ˜€
Costs nothing ๐Ÿ˜€
#transformationtuesday . Least we forget that haircuit , that make  up and that stance ๐Ÿ™„. I was in my first year of uni on the first pic. The thing is i wasn't even at my bigget at that point. Its nearly impossible for me to find pictures  of when i was because i avoided cameras like the black death...and luckily for me smart phones hadn't really kicked off. ๐Ÿ˜‚
#transformationtuesday  . Least we forget that haircuit , that make up and that stance ๐Ÿ™„. I was in my first year of uni on the first pic. The thing is i wasn't even at my bigget at that point. Its nearly impossible for me to find pictures of when i was because i avoided cameras like the black death...and luckily for me smart phones hadn't really kicked off. ๐Ÿ˜‚
Silly little mishap this afternoon, went over on my ankle, this might slow down my running for a day or two

#firstaid #mishap #tlc #running #endurancerunner #pt #gym #gymlife #fitfam #irishfitfam
New amazing flavours from @trecnutrition available from now on
Apple pie flavour Cappuccino flavour Caramel-toffee flavour Chocolate candy flavour
Chocolate-wafer flavour Coconut flavour
Cream flavour Marzipan-chocolate flavour
Peanut butter-banana flavour Pistachio-chocolate flavour
Salted caramel flavour
Triple chocolate flavour

#EatClean #Health #FitFam #Fit #Workout #Gym #Fitness #dublin #dublinfitfam #irishfitfam #ukfitfam #flyefit #health #fitfam #traning #supplements #vitaminshopdublin #whey #ireland #trec
New amazing flavours from @trecnutrition available from now on Apple pie flavour Cappuccino flavour Caramel-toffee flavour Chocolate candy flavour Chocolate-wafer flavour Coconut flavour Cream flavour Marzipan-chocolate flavour Peanut butter-banana flavour Pistachio-chocolate flavour Salted caramel flavour Triple chocolate flavour #EatClean  #Health  #FitFam  #Fit  #Workout  #Gym  #Fitness  #dublin  #dublinfitfam  #irishfitfam  #ukfitfam  #flyefit  #health  #fitfam  #traning  #supplements  #vitaminshopdublin  #whey  #ireland  #trec 
This side-plank with the bottom knee down on the mat is a great variation, which lowers the body's centre of gravity. It's particularly good for yoga beginners and those who find the full side plank tough on the shoulders and wrists.
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I usually start with this variation to ensure that students understand the alignment and core engagement before giving the option to move on to more challenging side-plank variations.
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#plank #sideplank #coreworkout #yogaflow #coreexercises #yogapose  #vinyasaflow #vinyasa #asana #yogachallenge #myyoga #practiceandalliscoming #myyogajourney #yogateacher #irishfitfam #igyoga #instayoga #instafit #yogapractice #yogaprogress #yogaeverydamnday #yogaeveryday #yogaforbeginners
This side-plank with the bottom knee down on the mat is a great variation, which lowers the body's centre of gravity. It's particularly good for yoga beginners and those who find the full side plank tough on the shoulders and wrists. . I usually start with this variation to ensure that students understand the alignment and core engagement before giving the option to move on to more challenging side-plank variations. . . . _________________ #plank  #sideplank  #coreworkout  #yogaflow  #coreexercises  #yogapose  #vinyasaflow  #vinyasa  #asana  #yogachallenge  #myyoga  #practiceandalliscoming  #myyogajourney  #yogateacher  #irishfitfam  #igyoga  #instayoga  #instafit  #yogapractice  #yogaprogress  #yogaeverydamnday  #yogaeveryday  #yogaforbeginners 
Is it gym time yet? ๐Ÿ’ช๐Ÿผ
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Upgrade your workout wardrobe with our Performance Tees. Available in 3 unique colours
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Shop online at www.irish-fitfam.com
Is it gym time yet? ๐Ÿ’ช๐Ÿผ - Upgrade your workout wardrobe with our Performance Tees. Available in 3 unique colours - Shop online at www.irish-fitfam.com
Credit to @optimize.physiotherapy for this one.  So true.  Our bodies have so much more potential than what most of us consider "the norm". We were born to move, joints are there because they need to move.  Other wise why would we have them? 
The problem with today is we either don't move at all, or we only move  in one plane.  We have 3 planes available to us to create 3D movement.  If go to a gym, you rarely see any movement outside the sagital plane (up and down movements fromthe side on effectively). Look at joggers  or cyclists... all sagital plane movement.

Exploring movement in the 3 planes will do wonders for your body and your brain
 #backpain #hippain #getmoving #mobility #movemore #physicaltherapy #fitfam #irishfitfam #running #gym
Credit to @optimize.physiotherapy for this one. So true. Our bodies have so much more potential than what most of us consider "the norm". We were born to move, joints are there because they need to move. Other wise why would we have them? The problem with today is we either don't move at all, or we only move in one plane. We have 3 planes available to us to create 3D movement. If go to a gym, you rarely see any movement outside the sagital plane (up and down movements fromthe side on effectively). Look at joggers or cyclists... all sagital plane movement. Exploring movement in the 3 planes will do wonders for your body and your brain #backpain  #hippain  #getmoving  #mobility  #movemore  #physicaltherapy  #fitfam  #irishfitfam  #running  #gym 
Youโ€™re only one workout away from a good mood!โญ
Going to the gym and getting a good session in that is what keeps me sane and happy! This morning didn't even want to train at all, lately I have been struggling with motivation, don't feel like training at all, but as you see still love traking selfies, don't need motivation for that ๐Ÿ˜‚ but a good leg session straightened my head, left gym all happy, motivated and very sweaty!
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#gymlife #gym #irishfitfam #vegan #workout #training #posing #vegangains #motivation #fitness #latvianfitfam #adidas #doubletrouble #selfie #shamelessselfie #fitspo #blonde #messyhair #legday #khaki #ilovekhaki #fitmom #veganfitness
Youโ€™re only one workout away from a good mood!โญ Going to the gym and getting a good session in that is what keeps me sane and happy! This morning didn't even want to train at all, lately I have been struggling with motivation, don't feel like training at all, but as you see still love traking selfies, don't need motivation for that ๐Ÿ˜‚ but a good leg session straightened my head, left gym all happy, motivated and very sweaty! . . #gymlife  #gym  #irishfitfam  #vegan  #workout  #training  #posing  #vegangains  #motivation  #fitness  #latvianfitfam  #adidas  #doubletrouble  #selfie  #shamelessselfie  #fitspo  #blonde  #messyhair  #legday  #khaki  #ilovekhaki  #fitmom  #veganfitness 
Treating your self doesn't always have to be expensive. .
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I remember my ED therapist telling me that there were ways of being kind to myself that didn't include eating large amounts of food or bingeing. We wrote a list of things to do that didn't include eating or working out. .
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๐Ÿ‘‰ paint your nails ๐Ÿ‘‰ phone a friend ๐Ÿ‘‰ go for a walk
๐Ÿ‘‰ make a cup of tea for your self ๐Ÿ‘‰ watch some YouTube vids/your favourite t.v. show for an hour ๐Ÿ‘‰ read a book
๐Ÿ‘‰ take a bath ๐Ÿ‘‰ 5 min meditation .
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There are so many ways to treat yourself. What are some ways you treat yourself when you're feeling down/anxious? .
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#mhbloggers #mentalhealth #mentalhealthawareness #selfcare #treatyourself #freshnails #bloggerstribe #relax #meditation #anxiety #depression #quotes #yoga #bloggerloveshare #irishblogger #corkbloggers #irishbloggers #blog #monday #mondaymotivation #lifestyle #lbloggers #coffee #fitness #irishfitfam #fitfam #mentalhealth #thisiswhatanxietyfeelslike #irishbloggers #blog
Treating your self doesn't always have to be expensive. . . I remember my ED therapist telling me that there were ways of being kind to myself that didn't include eating large amounts of food or bingeing. We wrote a list of things to do that didn't include eating or working out. . . ๐Ÿ‘‰ paint your nails ๐Ÿ‘‰ phone a friend ๐Ÿ‘‰ go for a walk ๐Ÿ‘‰ make a cup of tea for your self ๐Ÿ‘‰ watch some YouTube vids/your favourite t.v. show for an hour ๐Ÿ‘‰ read a book ๐Ÿ‘‰ take a bath ๐Ÿ‘‰ 5 min meditation . . There are so many ways to treat yourself. What are some ways you treat yourself when you're feeling down/anxious? . . #mhbloggers  #mentalhealth  #mentalhealthawareness  #selfcare  #treatyourself  #freshnails  #bloggerstribe  #relax  #meditation  #anxiety  #depression  #quotes  #yoga  #bloggerloveshare  #irishblogger  #corkbloggers  #irishbloggers  #blog  #monday  #mondaymotivation  #lifestyle  #lbloggers  #coffee  #fitness  #irishfitfam  #fitfam  #mentalhealth  #thisiswhatanxietyfeelslike  #irishbloggers  #blog 
A massive well done to @ash_dunne17 who came to me 6 weeks ago looking to get in better shape for her trip to America and now she is flying on Saturday a happy girl! Serious weight loss well done you!
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#weightloss #pt #transformation #motivation #gym #fitness #irishfitfam #fitfam #lean #like #proud
I havenโ€™t been everywhere, but itโ€™s on my list ๐Ÿ““โœ’
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#Italy #Venice #socialenvy #snapshot #art #beautiful #instagood #photooftheday #street #exposure #focus#hdr #hdrspotters #hdri  #hdr_lovers #awesome_hdr #travelgram #igtravel #instagood #insthealth #fitfam #irishfitfam #bodybuilding #fintessmodel #fitspo #fitnessaddict #getfit #Alphalete #summershredding #follow
Tested my Isabel WOD time this morning but did it with squat snatchโ€™s rather than power that changed a lot ๐Ÿ˜จ
Tested my Isabel WOD time this morning but did it with squat snatchโ€™s rather than power that changed a lot ๐Ÿ˜จ
For some reason today Iโ€™ve been CRAVING eggs ๐Ÿคค ๐Ÿณ I used to have a love hate relationship with eggs. I loved them, they hated me โ˜น๏ธ Iโ€™d eat two a day without fail, but when I started suffering from adult acne these guys made my skin flare up big time! So, I completely eliminated them from my diet. I definitely overdosed on these but it shows just because something is deemed โ€œhealthyโ€ that may not necessarily be the case for you. Thankfully, theyโ€™re not gone forever and I can now treat myself to two a week without any repercussions ๐Ÿ˜Š Itโ€™s important to find a diet that works for your individual needs.  Donโ€™t just hop on something because it says โ€œhealthyโ€ on the packaging or someone you follow on instagram is eating it. What works well for their body may not necessarily work for yours. #foreveranegglover #listentoyourbody
For some reason today Iโ€™ve been CRAVING eggs ๐Ÿคค ๐Ÿณ I used to have a love hate relationship with eggs. I loved them, they hated me โ˜น๏ธ Iโ€™d eat two a day without fail, but when I started suffering from adult acne these guys made my skin flare up big time! So, I completely eliminated them from my diet. I definitely overdosed on these but it shows just because something is deemed โ€œhealthyโ€ that may not necessarily be the case for you. Thankfully, theyโ€™re not gone forever and I can now treat myself to two a week without any repercussions ๐Ÿ˜Š Itโ€™s important to find a diet that works for your individual needs. Donโ€™t just hop on something because it says โ€œhealthyโ€ on the packaging or someone you follow on instagram is eating it. What works well for their body may not necessarily work for yours. #foreveranegglover  #listentoyourbody 
OUR BIRTHDAY SALE CONTINUES๐ŸŽ‰๐ŸŽˆ Slate Grey is the perfect addition to your summer wardrobe๐Ÿ˜

Aisling teamed her Slate Grey leggings (size small) with a white top for a light, summery look. These leggings are especially popular because of the mesh and ribbed detailing ๐Ÿ˜
OUR BIRTHDAY SALE CONTINUES๐ŸŽ‰๐ŸŽˆ Slate Grey is the perfect addition to your summer wardrobe๐Ÿ˜ Aisling teamed her Slate Grey leggings (size small) with a white top for a light, summery look. These leggings are especially popular because of the mesh and ribbed detailing ๐Ÿ˜
Handy little one today! Bit of lifting and all the gymnastics!! 20min EMOM
Minute 1 - 14 Pistols (Alternating legs)
Minute 2 - 15 Toes 2 Bar
Minute 3 - Max Handstand Pushups
Minute 4 - Rest
Followed by 3 round of 400m run and 50 Double unders ๐Ÿ˜Ž
Getting ready for this comp!! #crossfitlife #Crossfit #gymnastics #EMOM #HSPU #DoubleUnders #Lifting #Olylifting #Fitfam #irishfitfam #Pistols #t2b
Giving the weights a rest.
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โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#Bodybuilding #Fitness #Fitfam #Irishfitfam #Irishfitness #Aesthetics #Aesthetic #Teenfitness #Teenbodybuilding #Physique #Gym #Motivation #Zyzz #Bodybuildingmotivation #Getfit #Abs #Training #Workout #Beastmode #Weightloss #Protein #Fit #UkFitFam #Biceps #Squat #InstaFit #gym_idealist
๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿ’ฅ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป
๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿ’ฅ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป
The protein pack ๐Ÿ˜๐Ÿ˜‹๐Ÿ˜
Protein balls
Protein truffles
Energy balls
Protein roundies
Caramel protein shortbread
Protein bar ๐Ÿ˜๐Ÿ˜‹๐Ÿ˜ #tuesday #energyballs #july #fuelyourambition
The protein pack ๐Ÿ˜๐Ÿ˜‹๐Ÿ˜ Protein balls Protein truffles Energy balls Protein roundies Caramel protein shortbread Protein bar ๐Ÿ˜๐Ÿ˜‹๐Ÿ˜ #tuesday  #energyballs  #july  #fuelyourambition 
.....Wandering home... We love the playground but the climbing trees are the best. 
A back bend a day keeps the doctor away.. #yogaplay#yogaprops#namasteireland#Forrestplay#irishyogi#irishfitfam
Our special offer is still available #PROTEINZONE
DEDICATED FUSION PRO 39.99e
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#protein #dedicated #imdedicated #gym #mensphysique #fitfam #irishfitfam #offer #promotion #boy #fit #silownia #casein #dublin #ireland #new #ribbf #nutrition #focus #diet #fit #instafitness #fitness
#leucine - very important when it comes to triggering our muscles to grow and repair. Where is it found?

#muscle #muscles #gains #fitness #hypertrophy #sarcopenia #gymshark #fitfam #irishfitfam #ukfitfam #usfitfam #fitfamuk
At least the squats were better than the camera work ๐Ÿ˜›

Glad to have that leg session out of the way for the rest of the week ๐Ÿ˜€

#definedfitness
#bulletproofdad
#irishfitfam #ukfitfam #mensfitness #menshealth #fitafter30 #fitafter40
A delivery of your finest sourdough bread from @cavistons by @markcaviston . ๐Ÿ˜‚๐Ÿ™Œ๐Ÿป๐Ÿฅ–๐Ÿž
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#BreadForTheBrothers
A delivery of your finest sourdough bread from @cavistons by @markcaviston . ๐Ÿ˜‚๐Ÿ™Œ๐Ÿป๐Ÿฅ–๐Ÿž . #BreadForTheBrothers 
Tuesday is the busiest day of the week for me. Thankfully I can find a little window in between work and counselling to fit in a brick session ๐Ÿ˜‰

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My next #MarathonManToIronman challenge starts in 18 days in aid of @SBHIreland If you can help me raise funds for them please click the link in my bio โœŒ 
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#IronmanTraining #RoadToIronman #FitnessAddict #IrishFitnessย  #Healthyย  #FitSpo #EatSleepTrainRepeat #EatClean #FitFam #Fit #IrishFitFam #Fitness #InstaFit #Swimming #Cycling #Running #SwimBikeRun #IronmanTriย  #Triathlonย  #PhotoOfTheDay #FitnessMotivation #NoPainNoGain #NoExcuses #Gym #Triathlete #FitLife #UKFitFam #Ironman
Tuesday is the busiest day of the week for me. Thankfully I can find a little window in between work and counselling to fit in a brick session ๐Ÿ˜‰ ______________________________________________________ My next #MarathonManToIronman  challenge starts in 18 days in aid of @SBHIreland If you can help me raise funds for them please click the link in my bio โœŒ ______________________________________ #IronmanTraining  #RoadToIronman  #FitnessAddict  #IrishFitness ย  #Healthy ย  #FitSpo  #EatSleepTrainRepeat  #EatClean  #FitFam  #Fit  #IrishFitFam  #Fitness  #InstaFit  #Swimming  #Cycling  #Running  #SwimBikeRun  #IronmanTri ย  #Triathlon ย  #PhotoOfTheDay  #FitnessMotivation  #NoPainNoGain  #NoExcuses  #Gym  #Triathlete  #FitLife  #UKFitFam  #Ironman 
Back in the gym๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ฏ
Had a nice few days off and feel ready to go now. Try this workout and if your legs and ass are not on fire then I don't know what else I can do for you.
Squats 6x8
RDL 4x8
Landmine split squats 4x8
I recommend hitting the bike after for some active recovery or you won't be able to sit down for a week ๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…
#fitfam #fitness #irishfitness #irishfitfam #exercise #legworkout #workoutmotivation #fitnessmotivation #gym #fit #health #getfit #bodybuilding #powerlifting #strengthtraining #strength #fatloss #weightloss #fitnessjourney #nutrition #diet #healthylifestyle #healthydiet #personaltrainer
Back in the gym๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ฏ Had a nice few days off and feel ready to go now. Try this workout and if your legs and ass are not on fire then I don't know what else I can do for you. Squats 6x8 RDL 4x8 Landmine split squats 4x8 I recommend hitting the bike after for some active recovery or you won't be able to sit down for a week ๐Ÿ˜…๐Ÿ˜…๐Ÿ˜… #fitfam  #fitness  #irishfitness  #irishfitfam  #exercise  #legworkout  #workoutmotivation  #fitnessmotivation  #gym  #fit  #health  #getfit  #bodybuilding  #powerlifting  #strengthtraining  #strength  #fatloss  #weightloss  #fitnessjourney  #nutrition  #diet  #healthylifestyle  #healthydiet  #personaltrainer 
Transformation Tuesday ๐Ÿ’ช 
Check out Lisaโ€™s incredible transformation!! She lost a whooping 75 pounds using the Educo Model!

At Educo we train your mind and your body ๐Ÿง ๐Ÿ‹๏ธโ€โ™€๏ธ Interested??๐Ÿค” who wouldnโ€™t be!

Get in touch today and we can start YOUR transformation!๐Ÿ’ช#transformationtuesday 
#transformyourlife #educo #educogym #educomodel #putyourmindtoit #fitfam #irishfitfam #gym #weighttraining
Will this make it's WHEY to Ireland we wonder? ๐Ÿ˜ฑ

@questnutrition upping their A game ๐Ÿ˜
Will this make it's WHEY to Ireland we wonder? ๐Ÿ˜ฑ @questnutrition upping their A game ๐Ÿ˜
And the gap between the front squat and clean widens with a 124 clean. 
In comparison to last week's horror show of 123 this looks and felt a lot better from a technical point of view. 
Support from @daithimacgowan great as always. 
#trainer #paleo #aesthetics #flexibledieting #weighttraining #iifym #macros #legday #bodybuilding #healthspo #fatloss #fit #physique #instafit #irishfitfam #Dublinfitfam #personaltrainer #swoleandflexy #awakentrainingseries #crossfit #fbb #functionalbodybuilding
And the gap between the front squat and clean widens with a 124 clean. In comparison to last week's horror show of 123 this looks and felt a lot better from a technical point of view. Support from @daithimacgowan great as always. #trainer  #paleo  #aesthetics  #flexibledieting  #weighttraining  #iifym  #macros  #legday  #bodybuilding  #healthspo  #fatloss  #fit  #physique  #instafit  #irishfitfam  #Dublinfitfam  #personaltrainer  #swoleandflexy  #awakentrainingseries  #crossfit  #fbb  #functionalbodybuilding 
30 lbs 30 weeks... The wheels starting

#irishfitness #dublinfitfam #irishfitfam #dublinfitness #wheels #letsgrow #letsgetjuicy
HALF P I G E O N.
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mic ๐ŸŽคdrop ๐Ÿ’ฅ
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#yoga #raw #honest #favouritepose #yogaeverywhere
Hitting back today?...A great way to make your waist look smaller is by increasing your back width.
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Watch this small video to ensure your hitting those lats right...
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f2trainingandnutrition@gmail.com .
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What's your fav back exercise??
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#f2trainingandnutrition #healthandwellness #weigthloss #fatloss #muscle #lifestylechanges #smallchanges #healthyeating #corkfit #weightwatchers #irishfitfam #corkfitfam #nutrition #nutritionalcoaching #personaltrainer #healthyliving #backday #rows #lats #strenghtandconditoning #gymlife
Hitting back today?...A great way to make your waist look smaller is by increasing your back width. . Watch this small video to ensure your hitting those lats right... . . f2trainingandnutrition@gmail.com . . What's your fav back exercise?? . . #f2trainingandnutrition  #healthandwellness  #weigthloss  #fatloss  #muscle  #lifestylechanges  #smallchanges  #healthyeating  #corkfit  #weightwatchers  #irishfitfam  #corkfitfam  #nutrition  #nutritionalcoaching  #personaltrainer  #healthyliving  #backday  #rows  #lats  #strenghtandconditoning  #gymlife 
Session with the bro @scottyyydoo ๐Ÿ’ฏ
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Clean + strict press with pallof press
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Weighted chins + dips with added core in between sets
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Conditioning front rack carries 56kg + ski erg -
Finished on upper pump ๐Ÿ’ช time taken 1 hours whole body worked ๐Ÿ”ฅ
Session with the bro @scottyyydoo ๐Ÿ’ฏ - Clean + strict press with pallof press - Weighted chins + dips with added core in between sets - Conditioning front rack carries 56kg + ski erg - Finished on upper pump ๐Ÿ’ช time taken 1 hours whole body worked ๐Ÿ”ฅ