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Festival season starting in Sydney 🧙🏻‍♀️#buzzing
Festival season starting in Sydney 🧙🏻‍♀️#buzzing 
🔥 Real talk- stop focusing on numbers🔥

You know you need a calorie deficit to lose body fat, but the thing is that you don’t want to put too much focus on this fact. Studies show that counting calories raises anxiety and makes your body feel threatened, which elevates perceived stress. Greater stress means that your body will release more cortisol. High cortisol is bad news because it triggers food intake and primes the body for fat storage in the abdominal area. 
Another example of how a fixation on calories can backfire is with activity trackers. Emerging research shows that some people who use Fitbit or Jawbone, etc., to track calorie expenditure will end up gaining weight. The exact reason is unclear—most likely they are eating more as an unconscious reward for their calorie burning—but it comes down to the same thing. Paying too much attention to calories can backfire.

Instead try focusing more on visual serving sizes.1 palm of protein, 1-2 cupped hands carbs, 2 fists non starchy vegetables and 1 thumb fat! Simple as!
🔥 Real talk- stop focusing on numbers🔥 You know you need a calorie deficit to lose body fat, but the thing is that you don’t want to put too much focus on this fact. Studies show that counting calories raises anxiety and makes your body feel threatened, which elevates perceived stress. Greater stress means that your body will release more cortisol. High cortisol is bad news because it triggers food intake and primes the body for fat storage in the abdominal area. Another example of how a fixation on calories can backfire is with activity trackers. Emerging research shows that some people who use Fitbit or Jawbone, etc., to track calorie expenditure will end up gaining weight. The exact reason is unclear—most likely they are eating more as an unconscious reward for their calorie burning—but it comes down to the same thing. Paying too much attention to calories can backfire. Instead try focusing more on visual serving sizes.1 palm of protein, 1-2 cupped hands carbs, 2 fists non starchy vegetables and 1 thumb fat! Simple as!
❇️❇️ COMPETITION TIME ❇️❇️ DO YOU WANT TO WIN A 50e VOUCHER FOR DUNDRUM??? FOLLOW US & TAG SOMEONE YOU THINK DESERVES A TREAT.
Winner will be picked end December.

#competition #giveaway #treatyoself  #treatothers #bekindtooneanother  #presents #santa #dundrum #dublin  #ireland #irish #irishfitfam #momboss #girlboss #christmas #newyear #shopping #yolodancefitness #dancefitness #dance #fitness #feelgood  #instagram
🔥Shoutout to this #Squad babe @sarah_mahony who held a 5kg weighted wall sit for 6mins 10secs this morning 😳😱 Squad are absolutely crushing it! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🔥 Interested in training with the #SQUAD? DM us now to organise your 7 day free trial! 💪🏽
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#sydneyfitness #thesquad #squadtraining #anytimefitness #anytimefitnesshydepark #sydney #irishfitfam #personaltraining #gym #fitspo #anytimefitness #Squad Training #thesquad #grouptraining #sydneyfitness #irishfitfam #gym #personaltrainer #sydneypersonaltrainer #squad #strength #movement #crowsnest #lowernorthshore #sydney #sydneyfitfam #smallgroup #teamwork #anytimefitness #anytimefitnessaustralia
🔥Shoutout to this #Squad  babe @sarah_mahony who held a 5kg weighted wall sit for 6mins 10secs this morning 😳😱 Squad are absolutely crushing it! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔥 Interested in training with the #SQUAD ? DM us now to organise your 7 day free trial! 💪🏽 . . . #sydneyfitness  #thesquad  #squadtraining  #anytimefitness  #anytimefitnesshydepark  #sydney  #irishfitfam  #personaltraining  #gym  #fitspo  #anytimefitness  #Squad  Training #thesquad  #grouptraining  #sydneyfitness  #irishfitfam  #gym  #personaltrainer  #sydneypersonaltrainer  #squad  #strength  #movement  #crowsnest  #lowernorthshore  #sydney  #sydneyfitfam  #smallgroup  #teamwork  #anytimefitness  #anytimefitnessaustralia 
I have this book on my coffee table positive quotes and anecdotes just pick it up and lucky dip whatever page I open my little boy loves it too teach them young gratitude and joy and positivity 😍😍🤗
#grateful #positivevibes #positivequotes #mentalhealth #fitfam#irishfitfam
Friendly Friday reminder. 💃🏻⠀
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Not everyday is perfect but show up anyways. 💃🏻 ⠀
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Happy Friday everyone. 🎉 have a great weekend. 💃🏻 #weekend #progressnotperfection
Friendly Friday reminder. 💃🏻⠀ ⠀ Not everyday is perfect but show up anyways. 💃🏻 ⠀ ⠀ Happy Friday everyone. 🎉 have a great weekend. 💃🏻 #weekend  #progressnotperfection 
“True nobility lies in only being superior to your former self” the Monk who sold his Ferrari book. Don’t worry about what anyone else is doing. ”Run your own race”. Delighted with 3 PB’s tonight in deadlifts, back squats & chest press. @bon.sheekey you’ve created a monster🙌🏻. Thanks for the pic. Am on🔥up for round 2😜💪🏻🏋🏼‍♀️. #girlgains #irishfitfam #girlswholift #clean&lean #gymbunny # fitnessgoals #whatsnext
“True nobility lies in only being superior to your former self” the Monk who sold his Ferrari book. Don’t worry about what anyone else is doing. ”Run your own race”. Delighted with 3 PB’s tonight in deadlifts, back squats & chest press. @bon.sheekey you’ve created a monster🙌🏻. Thanks for the pic. Am on🔥up for round 2😜💪🏻🏋🏼‍♀️. #girlgains  #irishfitfam  #girlswholift  #clean &lean #gymbunny  # fitnessgoals #whatsnext 
Not bad at all for @tonymossey first ever attempt at the hollow/arch/t2b 👏
Not bad at all for @tonymossey first ever attempt at the hollow/arch/t2b 👏
Great post by @enlightened_performance .
💡What is a Whole Foods Plant Based Diet❓
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🌱A WFPB Diet is one that is rich in foods such as, Fresh Fruits, Vegetables, Legumes, Whole grains, Nuts and Seeds.Just because you are not eating any animal products such as dairy, meat and eggs, doesn’t mean that you are eating healthy or eating to optimized you vegan lifestyle!!
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🍟If your diet consist of to mainly processed and refined foods like non-diary cheeses, soy meat alternatives, non-diary ice creams, chips, and vegan treats, You are not taking full advantage of the vegan and whole foods way of living.
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💡So why whole foods and cutting down on processed foods❓
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🥇Eating a WFPB diet will give you more energy as you are fulling you body with a clean fuel that has nothing that your body don’t need, eating fibre rich foods that will help with digestion and will keep you fuller for longer, whole plant foods are high in antioxidants and are being consumed in there natural state so are just way better for you!🌱🌱🌱
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🚑Processed Vegan foods are often filled with additives, food colouring, preservatives and are high in salt and sugar, all of which decrees your health and can cause damage to your body.
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🍛I know what you are thinking, whole foods can be boring and meals have no flavour, but you have it all wrong! All you have to do is have a quick search of #plantbased to get some epic meal ideas and inspiration! -
‼️So would you consider your diet mostly plant-based whole foods or would it be closer to a processed vegan food diet❓
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🙏Tag someone who you think could use more whole foods in there life!💡
Great post by @enlightened_performance . 💡What is a Whole Foods Plant Based Diet❓ - 🌱A WFPB Diet is one that is rich in foods such as, Fresh Fruits, Vegetables, Legumes, Whole grains, Nuts and Seeds.Just because you are not eating any animal products such as dairy, meat and eggs, doesn’t mean that you are eating healthy or eating to optimized you vegan lifestyle!! - 🍟If your diet consist of to mainly processed and refined foods like non-diary cheeses, soy meat alternatives, non-diary ice creams, chips, and vegan treats, You are not taking full advantage of the vegan and whole foods way of living. - 💡So why whole foods and cutting down on processed foods❓ - 🥇Eating a WFPB diet will give you more energy as you are fulling you body with a clean fuel that has nothing that your body don’t need, eating fibre rich foods that will help with digestion and will keep you fuller for longer, whole plant foods are high in antioxidants and are being consumed in there natural state so are just way better for you!🌱🌱🌱 - 🚑Processed Vegan foods are often filled with additives, food colouring, preservatives and are high in salt and sugar, all of which decrees your health and can cause damage to your body. - 🍛I know what you are thinking, whole foods can be boring and meals have no flavour, but you have it all wrong! All you have to do is have a quick search of #plantbased  to get some epic meal ideas and inspiration! - ‼️So would you consider your diet mostly plant-based whole foods or would it be closer to a processed vegan food diet❓ - 🙏Tag someone who you think could use more whole foods in there life!💡
Finish the week strong 💪😉
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#FRIDAYatLIFT
06:30am - H.I.I.T Lifting
12:30pm - Strong (Wo)man .
#SATURDAYatLIFT
10:00am - Strong (Wo)man
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🔥YOU ONLY GET OUT WHAT YOU PUT IN 🔥
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BOOK IN ONLINE (LINK IN BIO)
Finish the week strong 💪😉 . #FRIDAYatLIFT  06:30am - H.I.I.T Lifting 12:30pm - Strong (Wo)man . #SATURDAYatLIFT  10:00am - Strong (Wo)man . 🔥YOU ONLY GET OUT WHAT YOU PUT IN 🔥 . BOOK IN ONLINE (LINK IN BIO)
When you look back at snap chat and realise how lucky you are to have a load of crazy arses in your life hahaha. .
@jennyo76x 
@lauradunne23 
@laurajaned87 
@kelly.conlon .
📧. Sc.coaches.info@gmail.com
📱WhatsApp.0851298951
🌍.Sccoaches.com
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#sccoaches#coachconlon #fitfam#fitspiration#gym#fitnessjourney#fitnessaddict#irishfitfam#fitspo#shesqsuats#trainhard#liftheavy#glutes#teamdye#unifit#strength#strengthinnumbers#conditioning#irishfitfam #girlsthatlift#girlswithmuscle#aesthetics#iifym#flex#instafit#motivation#squat#irishfitfam#conlonchallenge #food  #GNCireland#GNCfitness#
When you look back at snap chat and realise how lucky you are to have a load of crazy arses in your life hahaha. . @jennyo76x @lauradunne23 @laurajaned87 @kelly.conlon . 📧. Sc.coaches.info@gmail.com 📱WhatsApp.0851298951 🌍.Sccoaches.com . . #sccoaches #coachconlon  #fitfam #fitspiration #gym #fitnessjourney #fitnessaddict #irishfitfam #fitspo #shesqsuats #trainhard #liftheavy #glutes #teamdye #unifit #strength #strengthinnumbers #conditioning #irishfitfam  #girlsthatlift #girlswithmuscle #aesthetics #iifym #flex #instafit #motivation #squat #irishfitfam #conlonchallenge  #food   #GNCireland #GNCfitness #
Swipe right ➡️➡️➡️➡️
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Can anybody guess what my hand is signing?? 🤟💜🤟
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My vision is so big and I know that it will all become a reality. A good friend reminded me to 'enjoy the process,' and that is exactly what I am doing 😀😍💪💪
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First draft of my 'The Life of a CODA' Personal Trainer hoodie 😍😍 °
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If you're interested in personal training with @thelifeofacoda, PM me 🤟
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Lastly, big thanks to the lads at @runlogicireland for sorting out my hoodie, I shall be back for more!
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Have a brilliant weekend guys and always remember, follow your dreams and never ever be one bit sorry for it 💜🤟💜
Swipe right ➡️➡️➡️➡️ ••• Can anybody guess what my hand is signing?? 🤟💜🤟 ° ° My vision is so big and I know that it will all become a reality. A good friend reminded me to 'enjoy the process,' and that is exactly what I am doing 😀😍💪💪 ° ° First draft of my 'The Life of a CODA' Personal Trainer hoodie 😍😍 ° ° If you're interested in personal training with @thelifeofacoda, PM me 🤟 ° ° Lastly, big thanks to the lads at @runlogicireland for sorting out my hoodie, I shall be back for more! • • Have a brilliant weekend guys and always remember, follow your dreams and never ever be one bit sorry for it 💜🤟💜
Believe in yourself, push your limits, experience life, conquer your goals and be happy!💫🌸
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To whom ever is following me for any sort of fitness motivation I promise once this week is done I will be back! 🤞🏻🙆🏼‍♀️
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Two of the toughest weeks put down in a long time both physically and mentally but we got through it 🙋🏼‍♀️ All training sessions completed this week, food was on point and my tracking on social media was absolutely shocking but two out of three ain’t bad 🤦🏼‍♀️
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Big day tomorrow and those who know me will know that I have been waiting for this day for a very long time! 🙊👩🏼‍🎓
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For those of you who follow, My Fitness journey will be back to normal on Sunday, watch this space😏
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#motivation #fitfam #fitnessjourney #fitness #weightloss #weightlossjourney #weightlifting #like4likes #personaltrainer #gymmotivation #ukfitfam #progressnotperfection #cleaneating #loveyourself #healthylifestyle #likeforlikes #irishfitfam #onelove #instafit #instagood #instapic #inspiration #loveyourself #helpothers #bootyfordays #cleaneating #healthyeating #fitnessmotivation #instafit #positivethinking #loveyourbody #loveyourbody #beyourownmotivation
Believe in yourself, push your limits, experience life, conquer your goals and be happy!💫🌸 - To whom ever is following me for any sort of fitness motivation I promise once this week is done I will be back! 🤞🏻🙆🏼‍♀️ - Two of the toughest weeks put down in a long time both physically and mentally but we got through it 🙋🏼‍♀️ All training sessions completed this week, food was on point and my tracking on social media was absolutely shocking but two out of three ain’t bad 🤦🏼‍♀️ - Big day tomorrow and those who know me will know that I have been waiting for this day for a very long time! 🙊👩🏼‍🎓 - For those of you who follow, My Fitness journey will be back to normal on Sunday, watch this space😏 ________________________________ #motivation  #fitfam  #fitnessjourney  #fitness  #weightloss  #weightlossjourney  #weightlifting  #like4likes  #personaltrainer  #gymmotivation  #ukfitfam  #progressnotperfection  #cleaneating  #loveyourself  #healthylifestyle  #likeforlikes  #irishfitfam  #onelove  #instafit  #instagood  #instapic  #inspiration  #loveyourself  #helpothers  #bootyfordays  #cleaneating  #healthyeating  #fitnessmotivation  #instafit  #positivethinking  #loveyourbody  #loveyourbody  #beyourownmotivation 
Getting back into the sparring game! Roll on the new year! I will be on the matts again 🙌🏼 #sparring #kickboxing #mma #martialarts #boxing #girlswhofight #happiness #mysport #irishfitfam #strongwomen #womeninsports #kickbox #kickboxer #kkc #love #rollon
Muscle building tips for beginners :
1- start training with moderate resistance and volume. ( work hard and smart ).
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2- focus more on compound movements first ( do some isolation movement too) :
3- get your nutrition on point ( food).
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4- work on your mobility ( stretching, full range of motion ..etc)
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5- Ask for HELP.
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YouTube : mofitnesss1
Facebook : mofitnesss
Snapchat : mo_fitnesss
Twitter: mofitnesss1
@shredded.union
Thanks 🙏🏿 #nobodyoutworksme #traps #shoulders #fitness #irishfitfam #swole #gymshark #bodybuilding #bpisports @gymshark @bpi_sports
Muscle building tips for beginners : 1- start training with moderate resistance and volume. ( work hard and smart ). : 2- focus more on compound movements first ( do some isolation movement too) : 3- get your nutrition on point ( food). : 4- work on your mobility ( stretching, full range of motion ..etc) : 5- Ask for HELP. : : : : : : : YouTube : mofitnesss1 Facebook : mofitnesss Snapchat : mo_fitnesss Twitter: mofitnesss1 @shredded.union Thanks 🙏🏿 #nobodyoutworksme  #traps  #shoulders  #fitness  #irishfitfam  #swole  #gymshark  #bodybuilding  #bpisports  @gymshark @bpi_sports
@thebamboobodybcn can I be a flower in your QDR garden? 🌺 I'm super happy that this skill is still accessible for me after not using it for a while, as I've focussed on other skills. I've managed to lift my head for a few seconds, it's close. Damn this stuff is hard 😝 but so damn fun. .
I've had a week or so of low low low energy and no focus, it's slowly coming back with the help of the 6 week challenge I'm attempting with @christine_wilton00fit and lots of training and more care of my skin and diet....even when I've got all the excuses running through my mind.
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I've been really stagnant with the handstand progress despite putting time in, but, I've managed to put things into perspective. I reminded myself how much I achieved this year (so far) including this #QDR, a solid crow pose, headstand on demand, and some cool thoracic extension poses and sequences and a not-too-bad cartwheel. . 
Moments like this help me to remember one of my favourite sayings. "Despise not humble beginnings".
@thebamboobodybcn can I be a flower in your QDR garden? 🌺 I'm super happy that this skill is still accessible for me after not using it for a while, as I've focussed on other skills. I've managed to lift my head for a few seconds, it's close. Damn this stuff is hard 😝 but so damn fun. . I've had a week or so of low low low energy and no focus, it's slowly coming back with the help of the 6 week challenge I'm attempting with @christine_wilton00fit and lots of training and more care of my skin and diet....even when I've got all the excuses running through my mind. . I've been really stagnant with the handstand progress despite putting time in, but, I've managed to put things into perspective. I reminded myself how much I achieved this year (so far) including this #QDR , a solid crow pose, headstand on demand, and some cool thoracic extension poses and sequences and a not-too-bad cartwheel. . Moments like this help me to remember one of my favourite sayings. "Despise not humble beginnings".
@krispykremeirl Yea I drove out there late at night. Yea I ate 8 of them. Yea i am a greedy fucker. Yea I’m a Personal Trainer. 
What you gonna do about it 🤔🤔 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥If you want to learn more about how I enjoy the foods I like while staying lean and gain muscle year round, drop me a dm or simply tune in for some informative videos and pics coming soon !!!
@krispykremeirl Yea I drove out there late at night. Yea I ate 8 of them. Yea i am a greedy fucker. Yea I’m a Personal Trainer. What you gonna do about it 🤔🤔 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥If you want to learn more about how I enjoy the foods I like while staying lean and gain muscle year round, drop me a dm or simply tune in for some informative videos and pics coming soon !!!
@gohanonbar here you are, I gave this a go tonight . Took a bit of getting used to 🤣🤣
I used a 12kg & 16kg kettlebell to make it a bit more unstable . 
Always trying something a bit crazy 🤣🤣🤪🤪 #theirishcalisthenicsacademy #theica #streetworkout #irishfitfam #ukfitfam #irishcalisthenics #calisthenicsireland #dragonflags #bodyweighttraining #corestrength #banter #aesthetic #lovewhatyoudo #dowhatyoulove #bedifferent #stayhumble #calisthenicsworldwide
@gohanonbar here you are, I gave this a go tonight . Took a bit of getting used to 🤣🤣 I used a 12kg & 16kg kettlebell to make it a bit more unstable . Always trying something a bit crazy 🤣🤣🤪🤪 #theirishcalisthenicsacademy  #theica  #streetworkout  #irishfitfam  #ukfitfam  #irishcalisthenics  #calisthenicsireland  #dragonflags  #bodyweighttraining  #corestrength  #banter  #aesthetic  #lovewhatyoudo  #dowhatyoulove  #bedifferent  #stayhumble  #calisthenicsworldwide 
Tonight's full training session! Hoping my legs will recover by Sunday for our hike up Cardiac Hill with @gogymlimerick 💪absolutely murdered and I won't lie I hated him (@tomason83)a little during it! 🤣 
But we had fun and that's what it's all about! 😉 On track with my plan and definetly noticing changes! Watch.This.Space ✌

#nopainnogain #lookatmyface #gains #legday #gym #fitchick #fitfam #irishfitfam #limerickfitfam #perfectline #perfectlinehealth #coach #onlinetrainer #personaltrainer #training #motivation #goals #gymlife #nutrition #missmacfit #myjourney #ouch #bikinigirl #wellness
Tonight's full training session! Hoping my legs will recover by Sunday for our hike up Cardiac Hill with @gogymlimerick 💪absolutely murdered and I won't lie I hated him (@tomason83)a little during it! 🤣 But we had fun and that's what it's all about! 😉 On track with my plan and definetly noticing changes! Watch.This.Space ✌ #nopainnogain  #lookatmyface  #gains  #legday  #gym  #fitchick  #fitfam  #irishfitfam  #limerickfitfam  #perfectline  #perfectlinehealth  #coach  #onlinetrainer  #personaltrainer  #training  #motivation  #goals  #gymlife  #nutrition  #missmacfit  #myjourney  #ouch  #bikinigirl  #wellness 
Felt like crap today...bad sleep, bad mood & feeling exhausted after a couple extra long weeks in work. All wanted to do was eat crap food...at least I got some steps in !! Roll on the weekend for a proper lie in 😴
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#wordsofwisdom #positivity #motivation #stronger #nevergiveup #focus #wellness #fitspo #goals #mentalhealth #anxiety #health #fitness #bodybuilding #fitgirl #strengthtraining #crossfit #gymrat #physique #girlswholift #ukfitfam #irishfitfam #fitspiration #girlswithmuscle #fitnessjourney #fitnessdiary #mondaymotivation #followme #fitfollow #eatcleantrainmean
Felt like crap today...bad sleep, bad mood & feeling exhausted after a couple extra long weeks in work. All wanted to do was eat crap food...at least I got some steps in !! Roll on the weekend for a proper lie in 😴 💪👊 ----------------------------------------------------------------------- #wordsofwisdom  #positivity  #motivation  #stronger  #nevergiveup  #focus  #wellness  #fitspo  #goals  #mentalhealth  #anxiety  #health  #fitness  #bodybuilding  #fitgirl  #strengthtraining  #crossfit  #gymrat  #physique  #girlswholift  #ukfitfam  #irishfitfam  #fitspiration  #girlswithmuscle  #fitnessjourney  #fitnessdiary  #mondaymotivation  #followme  #fitfollow  #eatcleantrainmean 
@body.mechanics.cork fully loaded tonight with goodies.... only the best of course👌🏻 @noccoireland @monsterenergy @barebells.ie @grenadeofficial @ufitdrinks @little_dragon_supplements @leydenssportsnutrition 
#elitesportsnutrition #esncork #elitevending #vendingmachine #supplements #whey #wheyprotein #protein #isolate #bcaa #energydrink #rtd #convienience #corkfitfam #irishfitfam #corkfitness #fitnessmotivation #fitness #crossfit #crossfitgames
The Pilates Playbook made it to Dublin! Yay. Thanks for this great insight Jess! Look forward to hearing about what you uncover! 
#Repost @jessgormleypilates
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Looking forward to few days off but as any passionate Pilates instructor will tell you, you never really switch off. I'm  looking forward to spending some time delving into this fantastic journal/workbook from @nomadpilates! I've  just flicked through a few pages but  my god am i excited to start it. I spent a lot of my early teaching career looking outward for inspiration, now it's  time to turn in 💖💖💖
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#pilatesdublin  #pilates #matpilates #reformerpilates #pilateslovers #pilatesinstructor #barre #balletbarre #meetmeatthebarre #pilatesireland  #fit #fitfam #irishfitfam  #pilatesireland #vegan #veganfitness #vegansofig #irishvegan #gratitude #grateful #abundance #manifest #livinginthesource #happy #healthy #movement #flow #findyourflow #alwayslearning
The Pilates Playbook made it to Dublin! Yay. Thanks for this great insight Jess! Look forward to hearing about what you uncover! #Repost  @jessgormleypilates ・・・ Looking forward to few days off but as any passionate Pilates instructor will tell you, you never really switch off. I'm looking forward to spending some time delving into this fantastic journal/workbook from @nomadpilates! I've just flicked through a few pages but my god am i excited to start it. I spent a lot of my early teaching career looking outward for inspiration, now it's time to turn in 💖💖💖 . #pilatesdublin  #pilates  #matpilates  #reformerpilates  #pilateslovers  #pilatesinstructor  #barre  #balletbarre  #meetmeatthebarre  #pilatesireland  #fit  #fitfam  #irishfitfam  #pilatesireland  #vegan  #veganfitness  #vegansofig  #irishvegan  #gratitude  #grateful  #abundance  #manifest  #livinginthesource  #happy  #healthy  #movement  #flow  #findyourflow  #alwayslearning 
One arm incline row with the elbow really tight against the body...
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Because of the position on the bench it's nearly impossible to have bad posture on this as in rounded back.
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Because of the single hand having weight and you really have really to use your glutes,core and hips to keep position.
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Remember it takes time to get strong,get in shape or whatever you want to do,just stick with it and you will be glad you did.
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Don't over complicate things,just keep showing up and keep showing up.
One arm incline row with the elbow really tight against the body... . . . Because of the position on the bench it's nearly impossible to have bad posture on this as in rounded back. . . . Because of the single hand having weight and you really have really to use your glutes,core and hips to keep position. . . . Remember it takes time to get strong,get in shape or whatever you want to do,just stick with it and you will be glad you did. . . . Don't over complicate things,just keep showing up and keep showing up.
2 days until I bring an even better Jade to the stage ✨ Thats one of my favourite things about competing .. the fact you can constantly evolve, better yourself and work hard for something you want 💕 so so so excited to wear my sparkly new @angelcompetitionbikinis as well in no just one but 3 back to back shows!
2 days until I bring an even better Jade to the stage ✨ Thats one of my favourite things about competing .. the fact you can constantly evolve, better yourself and work hard for something you want 💕 so so so excited to wear my sparkly new @angelcompetitionbikinis as well in no just one but 3 back to back shows!
Chillin wiv bae for the evening
Chillin wiv bae for the evening
🌱Foods for Bulking v Foods for Cutting by @davidclearyveganpt & @adamshealthy 🍌
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🥑🥜🌰 v 🥦🍓🥒
If you are bulking or trying to gain healthy weight as a vegan you want to focus more on the foods on the left. They are generally higher in calories &/or fats. Simply snack on some nuts & dried fruit during the day and add some extra fats from avocado, tahini, seeds to your dinner. This is a much better choice than filling yourself with low nutrient junk food. .
🍉To cut or lose fat you might need to focus on higher volume & lower calories foods like leafy green veg & berries. This doesn't mean you stop eating fats and carbs completely, often small changes are all that's needed, maybe replace the dates in your smoothie with some frozen berries for example! Still delicious, but not as calorie dense. .
Check out @adamshealthy for more posts like this!
🌱Foods for Bulking v Foods for Cutting by @davidclearyveganpt & @adamshealthy 🍌 . 🥑🥜🌰 v 🥦🍓🥒 If you are bulking or trying to gain healthy weight as a vegan you want to focus more on the foods on the left. They are generally higher in calories &/or fats. Simply snack on some nuts & dried fruit during the day and add some extra fats from avocado, tahini, seeds to your dinner. This is a much better choice than filling yourself with low nutrient junk food. . 🍉To cut or lose fat you might need to focus on higher volume & lower calories foods like leafy green veg & berries. This doesn't mean you stop eating fats and carbs completely, often small changes are all that's needed, maybe replace the dates in your smoothie with some frozen berries for example! Still delicious, but not as calorie dense. . Check out @adamshealthy for more posts like this!
🔥HIIT CARDIO🔥
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For more fitness/nutrition info follow @roballenfitness .
Great post by @trent_mccloskey about HIIT cardio 😊👌🏼
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Cardio alone does not equal fat loss. It should be thought of as an extra tool to use with your strength training and proper diet…
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If you’re eating less than your body burns each day, your body has no choice but to tap into its stored blubber 😌
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Excessive cardio becomes an issue for folks when hours and hours are invested in it because: ⠀
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Your appetite gets ramped up 😟
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Your chances of losing muscle are increased 💪👎
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Your hard efforts can be ruined in one single snack 🥜🍎
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And it’s tough to stick to an intense schedule, especially with everything else you have going on 😣
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So, if you want to use cardio as a handy tool to speed up the process… ⠀
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HIIT Cardio (High-Intensity Interval Training) is my favorite for that 🙃
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It’s been shown to burn more body fat, lower the chance of losing muscle, and the best part, you’ll spend less time doing it ✅
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HIIT Workout Example📝
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After a 3-5 minute warm-up of low intensity, you’ll be alternating between:
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Max output (30 seconds)
Moderate output (60 seconds) (active recovery) ⠀
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For the duration of 20 to 30 minutes without stopping in between 😅
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The treadmill, rowing machine, and bike are great for this method of cardio🏃‍♀️🚣‍♀️🚴‍♂️
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End with another 3-5 minute cool down…
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Bonus: You can also do 15 minutes of HIIT and then 15 minutes of steady state cardio 😤
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2 to 3 sessions a week is all you need so it doesn’t interfere with your workouts, and it’s your preference, but I always enjoyed doing HIIT on non-lifting days🏋️‍♀️
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And of course, this is not any magic solution — it’s a useful tool that may be a more enjoyable option for you to help stay consistent…
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Along with using cardio more as a strategic tool, rather than doing excessive amounts 5-6 days a week 💯
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Have you tried HIIT before? 🤔
🔥HIIT CARDIO🔥 . For more fitness/nutrition info follow @roballenfitness . Great post by @trent_mccloskey about HIIT cardio 😊👌🏼 . Cardio alone does not equal fat loss. It should be thought of as an extra tool to use with your strength training and proper diet… ⠀ If you’re eating less than your body burns each day, your body has no choice but to tap into its stored blubber 😌 ⠀ Excessive cardio becomes an issue for folks when hours and hours are invested in it because: ⠀ ⠀ Your appetite gets ramped up 😟 ⠀ Your chances of losing muscle are increased 💪👎 ⠀ Your hard efforts can be ruined in one single snack 🥜🍎 ⠀ And it’s tough to stick to an intense schedule, especially with everything else you have going on 😣 ⠀ So, if you want to use cardio as a handy tool to speed up the process… ⠀ ⠀ HIIT Cardio (High-Intensity Interval Training) is my favorite for that 🙃 ⠀ It’s been shown to burn more body fat, lower the chance of losing muscle, and the best part, you’ll spend less time doing it ✅ ⠀ HIIT Workout Example📝 ⠀ After a 3-5 minute warm-up of low intensity, you’ll be alternating between: ⠀ Max output (30 seconds) Moderate output (60 seconds) (active recovery) ⠀ ⠀ For the duration of 20 to 30 minutes without stopping in between 😅 ⠀ The treadmill, rowing machine, and bike are great for this method of cardio🏃‍♀️🚣‍♀️🚴‍♂️ ⠀ End with another 3-5 minute cool down… ⠀ Bonus: You can also do 15 minutes of HIIT and then 15 minutes of steady state cardio 😤 ⠀ 2 to 3 sessions a week is all you need so it doesn’t interfere with your workouts, and it’s your preference, but I always enjoyed doing HIIT on non-lifting days🏋️‍♀️ ⠀ And of course, this is not any magic solution — it’s a useful tool that may be a more enjoyable option for you to help stay consistent… ⠀ Along with using cardio more as a strategic tool, rather than doing excessive amounts 5-6 days a week 💯 ⠀ Have you tried HIIT before? 🤔
The majority of people who tell me they don't have time to exercise are just lying to themselves... If they took away the time they spend on social media or watching shit on TV,  they would most likely have enough time to fit 2 sessions a day in! 
Stop fooling yourself and realise it's your health and your decision to train and be healthy, or not! 
#irishfitfam #ukfitfam #eatclean #fitfood #healthyeating #healthyrecipes #nutrition #fitspo #getfit #goalsetting #fitnessgoals #trainhard #noexcuse #fitfam #fitlife #fitness #getstrong #gymtime #personaltrainer #kettlebell #kettlebellworkout #kettlebellswings #bootcamp #cardio #powerlifting #cardioworkout #crossfit #crossfitstrong #instructor #nkfitnesssligo
The majority of people who tell me they don't have time to exercise are just lying to themselves... If they took away the time they spend on social media or watching shit on TV, they would most likely have enough time to fit 2 sessions a day in! Stop fooling yourself and realise it's your health and your decision to train and be healthy, or not! #irishfitfam  #ukfitfam  #eatclean  #fitfood  #healthyeating  #healthyrecipes  #nutrition  #fitspo  #getfit  #goalsetting  #fitnessgoals  #trainhard  #noexcuse  #fitfam  #fitlife  #fitness  #getstrong  #gymtime  #personaltrainer  #kettlebell  #kettlebellworkout  #kettlebellswings  #bootcamp  #cardio  #powerlifting  #cardioworkout  #crossfit  #crossfitstrong  #instructor  #nkfitnesssligo 
Dumbbell Shoulder Press🙌🏻
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Above is a video of dumbbell shoulder press that I took the other day, I find dumbbells to be the best way to equally build strength in all parts of your body including shoulders💪🏻
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Dumbbells will cause both sides to be worked equally in any exercise if done correctly👾
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When going heavy on the shoulder press, wether this be with dumbbells or a barbell I would recommend using a belt as it will protect your lower back which can be very vulnerable when doing overhead movements🏋🏻‍♀️
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Healthier. Fitter. Stronger🥗🏋🏻‍♀️💪🏻
Dumbbell Shoulder Press🙌🏻 • Above is a video of dumbbell shoulder press that I took the other day, I find dumbbells to be the best way to equally build strength in all parts of your body including shoulders💪🏻 • Dumbbells will cause both sides to be worked equally in any exercise if done correctly👾 • When going heavy on the shoulder press, wether this be with dumbbells or a barbell I would recommend using a belt as it will protect your lower back which can be very vulnerable when doing overhead movements🏋🏻‍♀️ • Healthier. Fitter. Stronger🥗🏋🏻‍♀️💪🏻
And that’s a wrap ........
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This evening was the last night of the current beginners group so I got the crew to join in @phillykinsella bootcamp class and they smashed it. .
While some will carry on with another block of beginners group the others are progressing onto our main bootcamp classes @tpfacademy .
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The last beginners group of 2018 starts Tuesday and is full. .
You get out, what you put in and every one in the group has committed and given 100%. Well done guys #superproud .
Ps Happy birthday Myles hope you have a wonderful weekend of celebrations 😉
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#fitnessforeveryone #smallgrouptraining #beginnersclass #fitter #healthier #happier  #tpfa #progress #consistencyiskey #gymlife #community #morethanjustagym #getfit #gethealthy #leadingtheway #irishfitfam #naasfitness #kildarefitness #bootcamp #personaltrainer #kildarept #doitforyou #femalecoach
And that’s a wrap ........ . This evening was the last night of the current beginners group so I got the crew to join in @phillykinsella bootcamp class and they smashed it. . While some will carry on with another block of beginners group the others are progressing onto our main bootcamp classes @tpfacademy . . The last beginners group of 2018 starts Tuesday and is full. . You get out, what you put in and every one in the group has committed and given 100%. Well done guys #superproud  . Ps Happy birthday Myles hope you have a wonderful weekend of celebrations 😉 . . . #fitnessforeveryone  #smallgrouptraining  #beginnersclass  #fitter  #healthier  #happier  #tpfa  #progress  #consistencyiskey  #gymlife  #community  #morethanjustagym  #getfit  #gethealthy  #leadingtheway  #irishfitfam  #naasfitness  #kildarefitness  #bootcamp  #personaltrainer  #kildarept  #doitforyou  #femalecoach 
Thinking about you
Thinking about you
🥩DIY Muscle Meals💥 by @corebodyfitness
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Tag a friend that need to see this👍🏻
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When it comes to results nutrition is 80% of the results. I know many of you are busy and on the go. It can be difficult to make time to plan out some of your meals. -
📋Here is a quick reference guide to planning your own meals. This is what I do when I’m on the go to make sure I’m getting enough. -
Remember this is just a starting point. The only true way to find out what your body needs is to track what you’re doing. -
#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein About Lose Weight
🥩DIY Muscle Meals💥 by @corebodyfitness - Tag a friend that need to see this👍🏻 - When it comes to results nutrition is 80% of the results. I know many of you are busy and on the go. It can be difficult to make time to plan out some of your meals. - 📋Here is a quick reference guide to planning your own meals. This is what I do when I’m on the go to make sure I’m getting enough. - Remember this is just a starting point. The only true way to find out what your body needs is to track what you’re doing. - #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein  About Lose Weight
Energy-C sachets are a refreshing orange multi-vitamin drink that contains a healthy 1000mg dose of vitamin C. They also contain 22 nutrients, 8 vitamins and real orange powder.  Stay energised. #energydrink #multivitamin #irishfitness #irishfitfam #dublinfitfam #vitaminc #immunesystem #healthyfood
Some are about that life, others just like to be loud.. We built different.
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#irishfitfam #ukfitfam#bodybuiling #gym #fitspo #instafit#trainhard #motivation #abs #fitness#powerlifting #fatloss #mensphysique #fitfam#personaltrainer #model #fit #weightloss#muscle #healthy #gymlife #beastmode#gymmemes #weights #fitnessaddict#classicphysique #instadaily #teamireland#strength
THE EFFECTS OF POST LEG DAY 😂😂 I posted this earlier but deleted it by mistake when trying to edit it 👌💪🇮🇪 CT 
#fitfam #irishfitfam #ukfitfam #bodybuilder #bodybuilding #weights #training #doyouevenlift #gymlife #gymrat #aesthetic #physique #fitness #fitspo #gainz #instagood #instalike #gym #strong #motivation
Weigh day and I’m absolutely chuffed 🥳 This is two weeks of work and I’m so proud of myself for this 🙈 I had a gain the last weigh in I went to, two weeks ago and I’ve lost nearly double my gain so I couldn’t be happier. Sticking to plan actually works 💁🏻‍♀️I’ve just been drinking my water and keeping track of my syns pretty much! My Christmas goal is to have my stone and a half award and I’m only 6lbs away now 🎉 This is the lightest I’ve been since starting Slimming World and I couldn’t be happier, I have gained so much by losing this weight that was holding me back 🙌🏻 I feel so much more confident and like myself again. Chuffed to bits really ☺️ T is taking me out for some Asian food tomorrow and I can’t wait, a well deserved treat! I hope you’ve all had a great day 💞
Weigh day and I’m absolutely chuffed 🥳 This is two weeks of work and I’m so proud of myself for this 🙈 I had a gain the last weigh in I went to, two weeks ago and I’ve lost nearly double my gain so I couldn’t be happier. Sticking to plan actually works 💁🏻‍♀️I’ve just been drinking my water and keeping track of my syns pretty much! My Christmas goal is to have my stone and a half award and I’m only 6lbs away now 🎉 This is the lightest I’ve been since starting Slimming World and I couldn’t be happier, I have gained so much by losing this weight that was holding me back 🙌🏻 I feel so much more confident and like myself again. Chuffed to bits really ☺️ T is taking me out for some Asian food tomorrow and I can’t wait, a well deserved treat! I hope you’ve all had a great day 💞
And breathe, You know that one really desperate photo you hate of your self? Well on the left this is mine instead of looking and thinking what a special time Oliver's first trip to Santa, I look and think how horrid I look and that feeling of when I got home that day, I hid this photo so no one could find it. Well this right here is after knocking some sense in to me and I'm back on track 💪 I don't want to look at photos and think eeeww I want to look at them and think of the memories. So this is my #throwbackthursday post.
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#weightloss #fatloss #fitness #fitfam #muslce #fit #irishfitfam #weightlossjournery #fitnessjourney #gym #weights #cardio #gymlife #momlife #balancedlife #sw #swuk  #slimmingworld #slimmingworldireland #slimmingworlduk #instapic  #foodporn  #swmafia #slimmingworldmembers #potd #fotd
And breathe, You know that one really desperate photo you hate of your self? Well on the left this is mine instead of looking and thinking what a special time Oliver's first trip to Santa, I look and think how horrid I look and that feeling of when I got home that day, I hid this photo so no one could find it. Well this right here is after knocking some sense in to me and I'm back on track 💪 I don't want to look at photos and think eeeww I want to look at them and think of the memories. So this is my #throwbackthursday  post. . . . #weightloss  #fatloss  #fitness  #fitfam  #muslce  #fit  #irishfitfam  #weightlossjournery  #fitnessjourney  #gym  #weights  #cardio  #gymlife  #momlife  #balancedlife  #sw  #swuk  #slimmingworld  #slimmingworldireland  #slimmingworlduk  #instapic  #foodporn  #swmafia  #slimmingworldmembers  #potd  #fotd 
Highlights of the 2nd workout of the day! Finishing the day off with shoulders! 45 min shoulder workout most was supersets and minimum of 12-15 reps! Kept intensity pretty high 30-45 seconds rest each set!🔥 Got a pretty good pump from those doughnuts pre workout!🍩 What did you train today?😱 Dreading legs tomorrow already😩😂. Full outfit head to toe from @alphalete 🐺🔥8 week Muscle gain for Males/Females will also be up and running soon🙌🏽 If your interested on any Personal Training enquiries or Tailored training plans don't be afraid to DM me or shoot me an email at idrianal08@hotmail.co.uk #fitness #fitnessmotivation #gym #gymmotivation #picoftheday #instapic #instahub #instagram #modelling #shoot #photoshoot #filipino #filipinomodel #lifestyle #shoot #fitfamuk #fitfam #instafit #ukfitfam #bodygoals #physique #addidas #belfast #northernireland #fitnessmodel #shreddedacademy #bodygoals #irishfitfam #weights #training
Highlights of the 2nd workout of the day! Finishing the day off with shoulders! 45 min shoulder workout most was supersets and minimum of 12-15 reps! Kept intensity pretty high 30-45 seconds rest each set!🔥 Got a pretty good pump from those doughnuts pre workout!🍩 What did you train today?😱 Dreading legs tomorrow already😩😂. Full outfit head to toe from @alphalete 🐺🔥8 week Muscle gain for Males/Females will also be up and running soon🙌🏽 If your interested on any Personal Training enquiries or Tailored training plans don't be afraid to DM me or shoot me an email at idrianal08@hotmail.co.uk #fitness  #fitnessmotivation  #gym  #gymmotivation  #picoftheday  #instapic  #instahub  #instagram  #modelling  #shoot  #photoshoot  #filipino  #filipinomodel  #lifestyle  #shoot  #fitfamuk  #fitfam  #instafit  #ukfitfam  #bodygoals  #physique  #addidas  #belfast  #northernireland  #fitnessmodel  #shreddedacademy  #bodygoals  #irishfitfam  #weights  #training 
Today. 180kg x 6 sumo, some deficit conventional and normal conventionals. Re-learning.
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Shoutout bro @alessandro__bologna  critiquing my form. -
Today. 180kg x 6 sumo, some deficit conventional and normal conventionals. Re-learning. - Shoutout bro @alessandro__bologna critiquing my form. -
Wtf what a sesh  that was after 15kg overhead walking lunges and we smashed it 👊💪thanks @fitness_is_the_way_forward_#strengthandconditioning #strongnotskinny #girlswithmuscle #girlswholift #lovelifting😍 #fitfam #irishfitfam
Day4️⃣
Hit my favourite muscle group tonight - Shoulders 💣💣💣 Got no pic at the gym so second throwback of the day will have to do to much, much leaner times🤣
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Today’s muscle building tip: MACRO SPLIT
A split on your macros of 40% carbohydrates, 40% protein and 20% fat is the general rule of thumb for muscle building. Over the next few weeks, I am not going to count macros at all but instead rely on my previous knowledge of tracking food to gauge what I’m consuming. If you’re a beginner or someone that struggles to add muscle, I would definitely recommended tracking your macros and splitting them in the ratio mentioned above. This is the optimum split in order for your muscles to grow💪🏻
Day4️⃣ Hit my favourite muscle group tonight - Shoulders 💣💣💣 Got no pic at the gym so second throwback of the day will have to do to much, much leaner times🤣 • • • Today’s muscle building tip: MACRO SPLIT A split on your macros of 40% carbohydrates, 40% protein and 20% fat is the general rule of thumb for muscle building. Over the next few weeks, I am not going to count macros at all but instead rely on my previous knowledge of tracking food to gauge what I’m consuming. If you’re a beginner or someone that struggles to add muscle, I would definitely recommended tracking your macros and splitting them in the ratio mentioned above. This is the optimum split in order for your muscles to grow💪🏻
Finally deadlifting again and squatting again. 200kg 1rm to start the new program ☠. Taking more of a powerlifting approach on this bulky bulk to keep things interesting. 230-240 is the goal 🤓. #fitness#fitfam#gains#aesthetics#irishfitfam#bodybuilding#abs#instafit#healthy#iifym#shredded#bicep#instagood#transformation#food#diet
A few changes have given me the biggest performance increases in the shortest times ever. 🤷🏻‍♂️
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Shut up, try it & actually follow advice.🙏🏼
A few changes have given me the biggest performance increases in the shortest times ever. 🤷🏻‍♂️ . Shut up, try it & actually follow advice.🙏🏼
A true representation of training 😂 It ain't pretty and it's not meant to be! Legs murdered as always by Coach @tomason83 He's the real deal 💪 pushes me past my limits Every. Single. Time.

#nopainnogain #lookatmyface #gains #legday #gym #fitchick #fitfam #irishfitfam #limerickfitfam #perfectline #perfectlinehealth #coach #onlinetrainer #personaltrainer #training #motivation #goals #gymlife #nutrition #missmacfit #myjourney #ouch #bikinigirl #wellness
A true representation of training 😂 It ain't pretty and it's not meant to be! Legs murdered as always by Coach @tomason83 He's the real deal 💪 pushes me past my limits Every. Single. Time. #nopainnogain  #lookatmyface  #gains  #legday  #gym  #fitchick  #fitfam  #irishfitfam  #limerickfitfam  #perfectline  #perfectlinehealth  #coach  #onlinetrainer  #personaltrainer  #training  #motivation  #goals  #gymlife  #nutrition  #missmacfit  #myjourney  #ouch  #bikinigirl  #wellness 
Coming up with Instagram caption is very hard #firstworldproblems 😓 😂
Tops on | Tops off - we workin
Tops on | Tops off - we workin
1 x 170kg
2 x 160kg
5 x 150kg 
8 x 140kg
25 x 100kg - Well I attempted to go for 25 reps of 100kg and as you can see from the end of the video I managed 22 and then hit a wall and had to be saved 🙈😂
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Remember training to failure isn’t a requirement for growth but progression is!!
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For me, today was one of those days and it was just therapy! Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.

#fit #bestself #motivation #fitfam #bodybuilding #fitspo #irishfitspo #training #lifestyle #bodybuildingcom #instagood #fitnessaddict #irishfitfam #swole #muscle #abs #irishfitfam #dublin #instafit #strong #gymlife #photooftheday #irishfitness #fitspiration #legs #buildyourbody #workonyou #gym
1 x 170kg 2 x 160kg 5 x 150kg 8 x 140kg 25 x 100kg - Well I attempted to go for 25 reps of 100kg and as you can see from the end of the video I managed 22 and then hit a wall and had to be saved 🙈😂 - Remember training to failure isn’t a requirement for growth but progression is!! - For me, today was one of those days and it was just therapy! Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body. #fit  #bestself  #motivation  #fitfam  #bodybuilding  #fitspo  #irishfitspo  #training  #lifestyle  #bodybuildingcom  #instagood  #fitnessaddict  #irishfitfam  #swole  #muscle  #abs  #irishfitfam  #dublin  #instafit  #strong  #gymlife  #photooftheday  #irishfitness  #fitspiration  #legs  #buildyourbody  #workonyou  #gym 
Early mornings and late nights, but I wouldn't want it any other way. For me being a personal trainer is one of the most rewarding jobs. I get to see my clients transform not only their bodies but their mindset and overall health. The hardest part is getting started..So.....
Start now.
Start where you are.
Start with fear.
Start with pain.
Start with doubt.
Start with hands shaking.
Start with voice trembling but start.
Start and don't stop.
Start where you are, with what you have.
Just...start. 💪🏻😉
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Drop me a private mail to book a free consultation and to find out more about #shaunafitzptonline 💻📱⚡
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#youarewellable
Early mornings and late nights, but I wouldn't want it any other way. For me being a personal trainer is one of the most rewarding jobs. I get to see my clients transform not only their bodies but their mindset and overall health. The hardest part is getting started..So..... Start now. Start where you are. Start with fear. Start with pain. Start with doubt. Start with hands shaking. Start with voice trembling but start. Start and don't stop. Start where you are, with what you have. Just...start. 💪🏻😉 . Drop me a private mail to book a free consultation and to find out more about #shaunafitzptonline  💻📱⚡ . #youarewellable 
Current shape. Crazy how consistency with food,workouts and sticking to the plan has changed me over last 8 weeks. Don't sleep on me. 2019 is going to be fun.  Even tho i have 2-3 more years in Juniors i want that 1st to be mine
Because who wants to be second? Weak minded only 😉😎 #letswork #bringiton #hardestworkerintheroom 
#bodybuilding #bulking #gym #big #lithuanian #back #lats #ifbb #npc #workout #rifbb #irishfitfam #ukfitfam
It returns next week as our 'light bite' - the Bodychef Creole, a Wholewheat wrap with Cajun chicken, sweet potato, lettuce, onion and low fat mayo. 
You can heat the chicken & sweet potato, wrap the up and eat! 
#chicken #foodie #fakeaway #gamechanger #nutrition #notadiet #flexibleeating #cork #protein #iifym #foodgram #foodporn #instafood #instadaily #fitfam #irishfitfam #corkfitfam #carbs #weightloss #fitfood
And Action 👸
Program by @zacharyfarrell_  #🍑
And Action 👸 Program by @zacharyfarrell_ #🍑
@cian_c going to make a big statement tomorrow on @bravemmaf

Best of luck tomorrow bud 👊
@cian_c going to make a big statement tomorrow on @bravemmaf Best of luck tomorrow bud 👊
What do I do for my ABS??
Stick to my fucking diet.... It’s that simple 
No amount of crunches will compensate for a bad diet

oakgym #gym #gymlife #gymtime #dundalk #irishfitfam #fitfam #fitspo #fitness #ukfitfam #muscle #irishmuscle #gains #shredded #weightloss #diet #fitfood #cleaneats #bodytransformation #irishbulldog #bulldog #ribbfireland #ribbf #irishbodybuilding #bodybuilder #bodybuilding #physique #aesthetics #geneticsupplements
How good would all you beasts (of all genders of course) look in the Gym wearing one of these bad boys 🤔 hmmmmmmm 👌💪🇮🇪 CT

#fitfam #irishfitfam #ukfitfam #bodybuilder #bodybuilding #weights #training #doyouevenlift #gymlife #gymrat #aesthetic #physique #fitness #fitspo #gainz #instagood #instalike #gym #strong #powerlifting #motivation
HOW TO SAVE & INVEST YOUR CALORIES AND STILL LOSE WEIGHT
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Example if your goal is to be in a deficit of 1500 calories per day to lose weight but you know you have a night out planned for Saturday you can still be in a deficit for that week
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On the Wednesday, Thursday and Friday eat 1200 calories giving you a “saving” of 200 per day so you have 600 saved for Saturday
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Invest the 600 for your night out on Saturday night still leaving you in a calorie deficit for the week
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#SaveAndInvestCalories -
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#foodinspiration#foodporn#foodpost#diet#dietfoods#dietplan#weightloss#weightlossfood#weightlossjourney#lowcal#lowcalorie#lowcarb#lowfat#lchf#hflc#healthyeating#fitfam#fitfamuk#iifym#irishfitfam#iifymgirls#slimmingworld#slimmingworlduk#weightwatchers#balance
HOW TO SAVE & INVEST YOUR CALORIES AND STILL LOSE WEIGHT - - Example if your goal is to be in a deficit of 1500 calories per day to lose weight but you know you have a night out planned for Saturday you can still be in a deficit for that week - - On the Wednesday, Thursday and Friday eat 1200 calories giving you a “saving” of 200 per day so you have 600 saved for Saturday - - Invest the 600 for your night out on Saturday night still leaving you in a calorie deficit for the week - - #SaveAndInvestCalories  - - #foodinspiration #foodporn #foodpost #diet #dietfoods #dietplan #weightloss #weightlossfood #weightlossjourney #lowcal #lowcalorie #lowcarb #lowfat #lchf #hflc #healthyeating #fitfam #fitfamuk #iifym #irishfitfam #iifymgirls #slimmingworld #slimmingworlduk #weightwatchers #balance 
Day one of new program.
Its 7 days a week for 3 months
Lets see how long I can survive. 
I've done my research don't worry.
My goal at the end is to stay around 65kg to 70kg.
Why am I doing this? Got bored of my old workout and this is new challenge, if I eat right, good form and enough rest I should be fine!
Day one of new program. Its 7 days a week for 3 months Lets see how long I can survive. I've done my research don't worry. My goal at the end is to stay around 65kg to 70kg. Why am I doing this? Got bored of my old workout and this is new challenge, if I eat right, good form and enough rest I should be fine!
❇️❇️ COMPETITION TIME ❇️❇️ DO YOU WANT TO WIN A 50e VOUCHER FOR DUNDRUM??? FOLLOW US & TAG SOMEONE YOU THINK DESERVES A TREAT.
Winner will be picked end December.

#competition #giveaway #treatyoself  #treatothers #bekindtooneanother  #presents #stillorgan #dundrum #dublin  #ireland #christmas #santa  #newyear #newme #yolodancefitness #dancefitness #dance #fitness #irishfitfam #irish #girlboss #momboss #smile😊
We back Pumping, back Pulling & back Posing in a new location @westwoodclub 🔱🏋🏽‍♂️ Shot captured by the amazing @shellyradtiara in a top class facility @colosseum_gym1 💪🏼💪🏼
We back Pumping, back Pulling & back Posing in a new location @westwoodclub 🔱🏋🏽‍♂️ Shot captured by the amazing @shellyradtiara in a top class facility @colosseum_gym1 💪🏼💪🏼
⚠️All-Over Body Workout⚠️💪
(currently 19w.6d. pregnant) 👶🏻
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❌3 Rounds of each!!
EXERCISES: ⤵️
✔ Banded Squat Jumps (20 reps)
✔ Dumbbell Bicep Curls (20 reps)
✔ Dumbbell Curtsy Lunge (20 reps)
✔ Kettlebell Swing (20 reps)
✔ Press Ups (10 reps)
✔ Butt Kicks (10) & Knee Raises (10 reps)
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Due to exhaustion, I struggled to get this workout done this morning. However, I ended up pushing myself to get it done. 💪🙌 I knew that it was what my body, baby & mind needed as I've been having a tough time lately in life with overcoming negativity. Today was one of those days & I did struggle... ALOT! ....... BUT I somehow managed to keep going... I kept my head down and now the day is done ✔ •
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Always remember, that sometimes life is just hard..... & some days are just rough....... & sometimes you've just got to cry before you can move forward 🙌 .....(but all of that is ok ❤)
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We've got this 💪😊
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#2ndtrimester #pregnantnotpowerless #19weekspregnant #20weekspregnant #fitpregnancy #healthypregnancy #pregnant #irishfitness #fitfam #irishfitfam #strongwomen #pregnancy #bumpandgrind #negativity #myproteinwomen #babybump #alloverbodyworkout #babybelly #pregnantbelly #homegym #bumpselfie #homeworkout #strengthtraining #secondtrimester #pregnantandfit #fitandpregnant #homeworkout #girlswholift #fitnessjourney #prenatalworkout #athomeworkout
⚠️All-Over Body Workout⚠️💪 (currently 19w.6d. pregnant) 👶🏻 • ❌3 Rounds of each!! EXERCISES: ⤵️ ✔ Banded Squat Jumps (20 reps) ✔ Dumbbell Bicep Curls (20 reps) ✔ Dumbbell Curtsy Lunge (20 reps) ✔ Kettlebell Swing (20 reps) ✔ Press Ups (10 reps) ✔ Butt Kicks (10) & Knee Raises (10 reps) • Due to exhaustion, I struggled to get this workout done this morning. However, I ended up pushing myself to get it done. 💪🙌 I knew that it was what my body, baby & mind needed as I've been having a tough time lately in life with overcoming negativity. Today was one of those days & I did struggle... ALOT! ....... BUT I somehow managed to keep going... I kept my head down and now the day is done ✔ • • Always remember, that sometimes life is just hard..... & some days are just rough....... & sometimes you've just got to cry before you can move forward 🙌 .....(but all of that is ok ❤) • We've got this 💪😊 • • #2ndtrimester  #pregnantnotpowerless  #19weekspregnant  #20weekspregnant  #fitpregnancy  #healthypregnancy  #pregnant  #irishfitness  #fitfam  #irishfitfam  #strongwomen  #pregnancy  #bumpandgrind  #negativity  #myproteinwomen  #babybump  #alloverbodyworkout  #babybelly  #pregnantbelly  #homegym  #bumpselfie  #homeworkout  #strengthtraining  #secondtrimester  #pregnantandfit  #fitandpregnant  #homeworkout  #girlswholift  #fitnessjourney  #prenatalworkout  #athomeworkout 
Chinese Style Veg Noodles! ❤️
Recipe:
Baby corn 
Mangetout 
Sliced peppers 
Mushrooms
Packet of rice noodles 
2 tsp paprika 
1 tsp chili flakes 
Half a tsp-1 tsp of Chinese five spice (this is a strong spice so be careful..🤣)
1 tbls of honey 
3-4 tbls of soy sauce
Cook off chopped veg in rapeseed oil spray. Add all spices, honey and soy sauce. Once nearly cooked add in the rice noodles mix until cooked and voila! .
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#noodles #foodphotography #foodie #foodblog #chefsofinstagram #weightloss #nutrition #fitness #instapic #foodstagram #yum #cleaneating #healthylifestyle #recipes #foodblogger #food #f52gram #motivation #fitfam #irishfitfam #healthyrecipes #healthyeats #homecook #instagood #strongnotskinny #healthyfood #instafood #igfood #healthyfoodshare #foodiegram
Chinese Style Veg Noodles! ❤️ Recipe: Baby corn Mangetout Sliced peppers Mushrooms Packet of rice noodles 2 tsp paprika 1 tsp chili flakes Half a tsp-1 tsp of Chinese five spice (this is a strong spice so be careful..🤣) 1 tbls of honey 3-4 tbls of soy sauce Cook off chopped veg in rapeseed oil spray. Add all spices, honey and soy sauce. Once nearly cooked add in the rice noodles mix until cooked and voila! . . . . . . . . . . . . . . . #noodles  #foodphotography  #foodie  #foodblog  #chefsofinstagram  #weightloss  #nutrition  #fitness  #instapic  #foodstagram  #yum  #cleaneating  #healthylifestyle  #recipes  #foodblogger  #food  #f52gram  #motivation  #fitfam  #irishfitfam  #healthyrecipes  #healthyeats  #homecook  #instagood  #strongnotskinny  #healthyfood  #instafood  #igfood  #healthyfoodshare  #foodiegram 
Serious drooling going on over these 😍🥞
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So I managed to make low-carb vegan pancakes but I think I went a little OTT with the toppings as they ended up being very calorie dense 🙈 however this recipe seemed to make 2 portions so when you split it in half it doesn’t seem so bad ☺️
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They ended up being 15.5g of net carbs per portion and I’ll list the rest below 😉
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Recipe makes 2 portions.
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•20g Ground Almonds
•13g coconut flour
•25g protein powder (I used @theproteinworks Vanilla creme)
•4tsp flax seeds
•5g chia seed
•10g milled chia seed
•100-200ml of non dairy milk depending on consistency (I used soy and almond)
•1/2 a banana
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Method:
Mix the chia and flax with some milk and let sit to make the binding part of the recipe. Blend all ingredient and add milk until you get the right consistency (should be thick)
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Toppings:
•25g almond butter
•6 pecans
•85g blueberries
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Per serving:
457Cals, 15.5g Net Carbs, 29g Fat, 28g Protein.
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#veganpancakes #pancakes #monday #lowcarb #weightloss #monday #breakfast #instafollow #veganprotein #irishfitfam
Serious drooling going on over these 😍🥞 • So I managed to make low-carb vegan pancakes but I think I went a little OTT with the toppings as they ended up being very calorie dense 🙈 however this recipe seemed to make 2 portions so when you split it in half it doesn’t seem so bad ☺️ • They ended up being 15.5g of net carbs per portion and I’ll list the rest below 😉 —————— Recipe makes 2 portions. . •20g Ground Almonds •13g coconut flour •25g protein powder (I used @theproteinworks Vanilla creme) •4tsp flax seeds •5g chia seed •10g milled chia seed •100-200ml of non dairy milk depending on consistency (I used soy and almond) •1/2 a banana - Method: Mix the chia and flax with some milk and let sit to make the binding part of the recipe. Blend all ingredient and add milk until you get the right consistency (should be thick) - Toppings: •25g almond butter •6 pecans •85g blueberries - Per serving: 457Cals, 15.5g Net Carbs, 29g Fat, 28g Protein. • • • #veganpancakes  #pancakes  #monday  #lowcarb  #weightloss  #monday  #breakfast  #instafollow  #veganprotein  #irishfitfam 
When leftovers make a delicious meal 😋🥘🥬🥑
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On a completely separate topic ! I just put in an enormous order for @doterra today which mean I will be getting the November promotion 😱 A free car diffuser and 3 free oils 🤩 I will be watching the door every day waiting for the postman to arrive 😆
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#weightloss #monday #veganireland  #veganfoodporn #foodporn #buddhabowl #follow #irishfitfam #leftovers #monday #food #instagram
‘Tis the season I guess 🤶🏼🍂
I’ve been craving this yummy bowl of porridge all week (is that sad ?) 😅 probably.. but I’ve been trying out some new eating habits which included lowering my carb intake 🍞🥔🙅🏼‍♀️ I honestly love carbs so much but I feel I do eat more than what is necessary so I’m trying out a few new things to see what suits best 😄
So my reward today was a big bowl of oats 😆🥣
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Being vegan you tend to eat more carbs anyway and if you are counting macros it’s very hard to hit targets of protein with lower fats and higher protein so I’ve increased my fat intake and lowered my carbs (would have been over 300g now it’s around 150g) which has made it so much easier to hit those targets !
I always say, listen to your body! It is smart and it will tell you what it needs🤓.
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And just FYI, carbs are not bad for you. As you can see this is an extremely healthy bowl with lots of nutrition. I am just trying some things out for me ☺️ Carbs are good mmmkayyy!
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Recipe:
50g Oats
150ml soy milk
15g peanut butter
1/2 banana (some mashed in and some to top)
100g pomegranate (some mixed in and some to top)
Handful of blueberries and coconut flakes.
552cals- 79gC, 19gF, 18gP and a whole lot of goodness 😄🍓🍌🥜🥣
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#instagram #irishfitfam #irishfood
‘Tis the season I guess 🤶🏼🍂 I’ve been craving this yummy bowl of porridge all week (is that sad ?) 😅 probably.. but I’ve been trying out some new eating habits which included lowering my carb intake 🍞🥔🙅🏼‍♀️ I honestly love carbs so much but I feel I do eat more than what is necessary so I’m trying out a few new things to see what suits best 😄 So my reward today was a big bowl of oats 😆🥣 • Being vegan you tend to eat more carbs anyway and if you are counting macros it’s very hard to hit targets of protein with lower fats and higher protein so I’ve increased my fat intake and lowered my carbs (would have been over 300g now it’s around 150g) which has made it so much easier to hit those targets ! I always say, listen to your body! It is smart and it will tell you what it needs🤓. • And just FYI, carbs are not bad for you. As you can see this is an extremely healthy bowl with lots of nutrition. I am just trying some things out for me ☺️ Carbs are good mmmkayyy! • Recipe: 50g Oats 150ml soy milk 15g peanut butter 1/2 banana (some mashed in and some to top) 100g pomegranate (some mixed in and some to top) Handful of blueberries and coconut flakes. 552cals- 79gC, 19gF, 18gP and a whole lot of goodness 😄🍓🍌🥜🥣 . . . . #instagram  #irishfitfam  #irishfood