I see so many clients derail their goals because of lack of sleep. It leads to mental health issues, falling off track with nutrition & general physical problems😣 So start concentrating on your sleep😴
So we are starting this tomorrow - its another 30 days and I know there is a few out there who planned to join me so thanks for the support!!! 2 rounds for the 1st 15 days
3 rounds for the 2nd 15 days
Plus we have added a static squat for the same length of time as the plank!!! So Day 1 = 2 Rounds of
5 x Push Ups (Modified to suit)
5 x Tricep Dips
15s x Planks
15s x Static Squat Now lets be having you💪❤️💪❤️
❗️INDIVIDUALS EVENT 4.❗️
sponsored by @flyefit • We will be staggering the release of ALL workouts over the next week.
• Full written movement standard descriptions will be published next week. - Event 4 -
• 30 (m) 20 (w) Ski Erg Cals
• 100 Heavy Rope Double Unders
• in remaining time AMRAP: Free Standing HSPU - Divisional loads -
Same for all divisions
4 mins total.⏱ Notes. 📝
Score is total HSPU reps. For tied scores, split time take at end of double unders.
HSPU starts in a headstand & ends with arms locked out & vertical body.
------------------------------------- Individuals Schedule of Events.
*exact times will be published next week -Individuals-
9am Event 1 - Obstacle Race
11am-12pm: Event 2 - Rope Climb, Burpee, Clean
1pm-3pm: Event 3 - Grip Arena Course
4.30pm-5.15pm: Event 4/5 - SKI, skip, hspu
4.30pm-5.15pm: Event 4/5 - TBC 💥For full video of workout go to Celtic Series Facebook page.💥 #fitnessmotivation#irishfitfam#irishfitness#crossfit#irishcrossfit#functionaltraining#functionalfitness#gym#dublin#ireland#fitnessblogger
Flexible dieting and 'if it fits your macros' are assumed to be the same thing but did you know... They're not?
Flexible dieting in the scientific literature, and defined by nutriton researchers, is more of an ~approach~ to eating than a type of diet. The nutriton legends @thealanaragon and @mcdonaldlyle have talked about this for over 10 years. Flexible dieting can be looked at as of a flexible approach to food, as opposed to rigid. No rigid thinking like 'good' or 'bad', if not 100% on track that means dirt is ruined... Flexible dieting is more like.. 'Go with the flow'... You eat a meal out and understand you haven't derailed your progress, or you have a cookie and don't feel guilt... you fit dieting into your lifestyle rather than uprooting your life (eg.avoiding social outings with food) to stick to a plan.
Hopefully that's enough of an explanation to get the idea across while also being concise. Flexible dieting is an APPROACH to dieting, not a diet itself. It can work for some people and it doesn't work for others. There's literature to back up it benefits over rigid dieting, and anacdotal evidence from many that preach about it - including myself.
This was a cheese & chorizo board as part of the many many calories I consumed while in Portugal. I call this flexible dieting because I ate out every night, but I adjusted my daily intake to be a bit less food and I am now in a slight deficit. I'm not punishing myself for overeating, I'm just adjusting a few bits so I am able to overeat when I feel like it and enjoy life; and get back to my usual routine afterwards.
Food is one of the best parts of life and you can enjoy it and still reach your goals ❤️ PS. They really love cheese in Lisbon and I can't even quantify how much cheese I ate while I wad there #highqualityproteintho
❗️FITNESS TEAM EVENT 3.❗️
sponsored by @fitfodder - **step overs are 2x 15kg for men & 24" box, 2 x10kg for women 20" box ** • We will be staggering the release of ALL workouts over the next week.
• Full written movement standard descriptions will be published next week. - Event 3 -
RELAY • Athlete 1
15 (m) 10 (w) Pull Ups or Toes to Rings
25 Wall Ball 9kg (m) 6kg (w)
25 Deadlift 80kg (m) 45kg (w)
• Athlete 2
10 Get Ups 9kg (m) 6kg (w)
25 Wall Ball 9kg (m) 6kg (w)
25 Deadlift 80kg (m) 45kg (w)
• Athlete 3
10 Plate Step Overs 2x15g (m) 2x10kg (w)
25 Wall Ball 9kg (m) 6kg (w)
25 Deadlift 80kg (m) 45kg (w)
For time. 8min cap ⏱
Notes📝 Athlete 1 must choose pull ups or toes to rings. Cannot mix. For get ups, both feet & ball must be in contact with the floor to start the rep. Feet then can caom off the floor before standing upright with ball overhead. Elbow lockout is not required. Athletes must step over the box with at least one foot. the other foot must travel above the horizontal line created by the box. ------------------------------------- Fitness Teams Schedule of Events.
*exact wave times will be published next week -Female Fitness Teams-
9am-10am: Event 1 - Ski erg / Clusters
10am-11am: Event 2 - Obstacle Race
12pm-1pm: Event 3 - Relay
2-3pm: Event 4/5 - TBC -Male Fitness Teams-
10am-11am: Event 1 - Ski erg / Clusters
11.30am-12.30pm: Event 2 - Obstacle Race
1pm-2pm: Event 3 - Relay
3-4pm: Event 4/5 - TBC 💥For full video of workout go to Celtic Series Facebook page.💥 #fitnessmotivation#irishfitfam#irishfitness#crossfit#irishcrossfit#functionaltraining#functionalfitness#gym#dublin#ireland#fitnessblogger
Sometimes I wonder how the body works 😃
After a looooottttt of gin and not a whole lot of sleep (but a fantastic weekend!) I got out to finish the weekend with a 4 mile run in 26:50. Felt effortless. Here’s to a new week 👍🏻
My biggest fear....
For years I have struggled with the fear of what people think of me. I think a lot of us can agree that this can be a fear for everyone at some stage in life. We can try tell ourselves it doesn’t bother us. It’s only recently that I have started to let go of these fears. It has taken a long time for me to realise people are always going to have an opinion of you no matter what you do. You can be the nicest person in the world and people will still have an issue with you. You will never please everyone in life and you shouldn’t try. This is easier said then done. I have realised by surrounding yourself with like minded, positive people life is so much easier. You'll never be everyone's cup of tea and if you are you're a mug 😉 #lornafloodfitness#irishfitfam#irishfitness#fitfam#fitlife#fears#motivation#fitness#personaltrainer#classes
It’s holiday season & people are heading away for a week or two in the sun 😎☀️🤙🏼 a few of my own thoughts on holidays and how to make the most of them with regards to your nutrition.
Holidays are holidays, enjoy them, make some memories with the people you’re with 😊.
A few little things you can do whilst on holidays to stay on top of your nutrition:
✔️Drink plenty of water, stay hydrated 💧
✔️Eat a good breakfast 🍳 .
✔️Eat a protein source with each meal🥘.
✔️ Use your hands to gauge portion sizes ✊🏼.
✔️Walk To places, I find I do loads of walking when on holidays, do Ye? 🚶🏻Get Up That step count up.
✔️Go for cycle a day or two and tour around your holiday destination 🚴🏼.
✔️Have a light bite during the day.
✔️you don’t need to eat all the breads you see 😅. .
✔️Oh have a beer or two as well if you like.
🔆Be mindful and make the better choice whilst away.
This snap is me happy out with a serious plate of munch from the food buffet 😁 I would travel to the food buffet more than once 😉.
🔆 It’s holidays, go and enjoy yourselves, you deserve it 🙌🏼.
It’s that time of the year again! 🏃♂️🏃♀️☀️ The Daniel Kingston Memorial 5km Run takes place this Thursday, 21st June @ 8pm.
Registration is at Macroom Sports Complex from 5.30pm - 7.45pm and is €10!
It’s for a great cause and all surplus funds go to Cork ARC Cancer Support House.
When it comes to meat and fish as a protein source, vary it throughout the week.
Different sources of protein contain different essential vitamins and nutrients.
Red meat is rich in vitamin B12 and iron, whereas fish like salmon and sardines are high in omega-3 fatty acids. Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies.
💥Chicken/Turkey - white meat is the leanest choice, but don't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high quality protein, along with B vitamins and selenium
💥Beef - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.
💥Pork - contains BCAA's which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat.
💥Prawns/Shrimp - type of sea food very low in fat (0.3g per 100g) and gives you 24 grams of protein. It's rich in vitamin D, niacin, selenium and vitamin B12. Shrimp can also reduce inflammation and oxidative damage.
💥Cod - great source of vitamins B3, B6 and B12, as well as omega-3 fatty acids. All of which provide benefits for heart health.
It's also packed with protein (18 grams), low in calories and little fat.
💥Salmon - supplies iron, zinc, niacin, vitamin B6 and B12. It tends to be very high in heart healthy omega-3 fatty acids.
Nutritional values per 100g of product.
Vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all dietary deficiencies.
🔥 HOW TO LOSE FAT WITHOUT COUNTING CALORIES 🔥
✅ 1 - A simple swap of replacing 1 Can of Coke with 1 Can of Coke Zero will save you 139 Calories per day, over the space of a week thats a huge saving of nearly 1000 Calories (973 calories)
✅ 2 - Don't be an idiot and cut out junk food completely, this will likely lead to you binging especially at the weekends because you've completely deprived yourself for absolutely no reason. Replace half your junk food with better more low calorie yet more voluminous food.
✅ 3 - If you have an office job your maybe only getting 1000-2000 steps a day if even, what you do outside of the gym has more influence what you do inside it, in many cases. .
Take the stairs instead of the lift, park your car further away from work and when shopping. Also when shopping go around aisles even if you know you don't want anything down that certain aisle, walk the dog, wash your own car instead of paying someone to do it, go a walk on the beach or quay.
✅ 4 - Simple sauce swap, an example is a tablespoon of mayo is 114 calories, mayo light (depending on brand / tesco) is 14 calories. Lets say you use 2 tablespoons mayo a day, switch to mayo light and you will save a whopping 1400 Calories a week!
✅ 5 - Find a form of exercise you enjoy, you don't have to go to the gym, you can go swimming, cycling, running, play football, play netball, the list is endless. Once you find a form you enjoy do it 3 times a week or more
Helpful? TAG, REPOST, FOLLOW ❤️
This week, we are stripping it back, sitting down and having a chat about overcoming the fear of working out. Maybe it’s the gym, a fitness class or even just getting the courage to go out walking. I know it can be daunting, I know it can be scary, I know that sometimes worrying about what others may think can hold you back. Well thats exactly what I talk about this week. So sit back, relax and have a watch.
As always if you have any questions feel free to get in touch & thank you so much for all your support. ✨😘
(Oh and Ps, although a slightly different vid this week - yea I'd another epic week at CrossFit !! whoop whoop)
⚠️ Missed an Episode?⚠️
Subscribe & Catch up here:
Episode 1: https://youtu.be/qeC6KCXrAsk
Episode 2: https://youtu.be/j0bbGnFRuRY
Episode 3: https://youtu.be/9AKBZEhEWhI
Episode 4: https://youtu.be/U4YdBKGEKas .
“Tell your story.
Shout it. Write it.
Whisper it if you have to.
But tell it.
Some won't understand it.
Some will outright reject it.
But many will
thank you for it.
And then the most
magical thing will happen.
One by one, voices will start
whispering, 'Me, too.'
And your tribe will gather.
And you will never
feel alone again.”
I can never explain how finding my tribe has changed my life. They remind me every day how I am not damaged, I am whole and my experiences have made me who I am today. 💕💙🦄
I can't cook? I don't have time to cook? I can't get in at least 5 portions of veg per day? Sound familiar? .
This meal covers all the above and prooves they are all Bull 👊 1/2 Pack of @tildarice Firecracker Rice, 2 x Turkey Rashers, Peas, Sweetcorn, Tomatoes, Asparagus and Bok Choy (basically all the veg that takes least amount of time to prep and cook) Chili flakes for extra 🔥 and some @eatlean Smoked Cheese Shaker to finish. 42c 5f 29p. Easy 5 minute absolutley gorgeous meal which smashes all the caption statements out of the water 👊 Everything all on one pan, no mess so if you don't have time to clean it doesn't matter you can even eat straight from the pan 😂
Gorgeous feed in Mam and Dads this afternoon, the BBQ works(I refused to eat outside so we all sat indoors 🤣) and dessert 🤩 Bit peckish this evening again and felt like I needed another "proper meal" before my nightly treats 😂 But didn't want anything with to much effort or to overboard in Cal's as I've had more than enough this weekend 🙈 So this was the result and it's filled the gap just nicely 🤩
Hope everyone had an amazing day whether it was spent celebrating Father's day or just making the most of a Sunday Funday ❤️ Mine was perfect, the whole weekend from start to finish, lots of grub went down, but at least it was alcohol free 😂 So I'm feeling rested and recharged for a new week 🙌 I'm pretty much on track with nutrition 90% and more of the time so in the summer (or around any busy social times) I focus more on my mid week been 100% and enjoying whatever the weekend brings 🍷🐷🍫 Some weekends are like any other day and others are like this one 😂 But take my advice people, work hard and get yourself in a place where your happy both inside and out (it's not easy lots of time and patience needed) as there is no better feeling of enjoying flexibility of life in all aspects 🍷🍫🏋️ and what it brings ❤️ That balance word that's so over used springs to mind 🤣 Had to be said, this is what it's all about 🙌 Work hard, get the results and enjoy them 😘
Today marks my leaving Jamaica 😩 had an unbelievable time here, looking to be home tomorrow afternoon so long travel ahead ✈️ phase 2 of the cut begins Tuesday, 3weeks straight of intermittent fasting to try recover from the damage done here 🇯🇲🇯🇲🍺 #sunday#hometime#sundayfunday
"The way to get started is to quit talking and begin doing"
It's been quite a while since I've had a proper work out...I've been injured and due to some other health complications it's meant I haven't been able to train 😔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Such is life and these things happen. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So...today I dragged my ass outta bed, threw on some work out gear, planned a Lil work out and took myself to the garden (before I could change my mind) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a look and give it a go 😊
FULL BODY WORK OUT in under 30 minutes
45 seconds on, 15 seconds off
3 -5 Rounds...1-2 minute break in between
1. Walk Outs to press-ups
2. Dips (off a chair/ bench)
4. Wall/ Tree 🌳 holds
6. Plank holds (standard, hands to elbows, side plank) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Last week as a trainer in @flyefit before I move to teaching yoga full time after a little holiday and more yoga teacher training 😍 I will share my Flyefit Yoga Schedule very soon 🎉✨ My public class timetable this week as follows 💃🏼
•Monday: Flyefit Drumcondra Yoga @7.20am, Ass & Abs @10.35am
•Tuesday: Yogahub J6 Yoga Flow 6.45am
•Wednesday: Flyefit Drumcondra Ryde @10am, Pilates @10.35am.
Yogahub J6 HotYoga 6.15pm & 7.30pm
•Thursday: Flyefit Yogaflow Dundrum (covering Laura) @6pm & 7pm
•Friday: Flyefit Yogaflow Dundrum (covering Laura) @9.15am & 12pm
•Saturday: Yogahub HotYoga @4pm
•Sunday: Flyefit LAST SHIFT Ryde @11am & Yoga 1.30pm
Such a chilled Sunday & I’m feeling so content 😌 At first when I woke up I was in a pretty bad mood because it’s Father’s Day which usually gets me quite down but instead I focused on what I could control which was my mood and what to do with my day (which was CHILL and eat my fav foods) and now I’m ending it the happiest lil human ☺️
There will always be things in life we have no control over but always remember you always have the choice to be happy x
Top is linked on my story x
Clients getting put through their paces today at my world famous HIIT session hahaha... .
The only way you’re gonna change is if you push your body past what it is used to... what it knows ☺️ .
Who wants to be a part of it?
A lot of people will substitute honey for sugar in their diet when trying to lose weight.
While it's definitely an improvement, you can still overdo it with honey.
Honey is almost entirely sugar, and that comes with calories!
While natural honey has some other benefits, including some micronutrients, prebiotics, and being a helpful aid for a sore throat, you still have to take its caloric cost into consideration.
If you're putting a lot of honey on top of your porridge in the mornings, then you are essentially just adding sugar to your porridge!
Like many foods, a lot of people will view honey as having some sort of fat loss inducing benefits, simply because it is branded as healthy.
Honey is still an overall good food to include in your diet, but if fat loss is your goal, be sure you are measuring the calories that are inside the serving of honey that you are using.
Been a long 8 months with a loss of motivation, minor injurys and life getting in the way or training. Through it all you realise your biggest obstacle is your own disbelief that you won't actually get where you want to be and have your dream body. I'm still a long way out of achieving that but I'm happy with my progress. No longer am I that quiet skinny kid. Happy to be a confident fucker who could go a few rounds with the best of them💪
💥FOOD PREP FOR @celticunison💥 from @fitfodder
Chilled Spicy Miso Beef Salad or Sesame Thai Chicken Noodle Salad 🥗
Made exclusively for the Celtic Unison competitors, these bespoke macro targeted meals are available to pre order and collect at the Fitfodder stand on competition day. 💪🏻 Designed to fuel you through your workouts you can choose between Spicy Miso Beef Salad or Sesame Thai Chicken Noodle Salad paired with a complete performance and recovery FitAid drink plus a Barebells protein bar all for £10 - what a great meal deal❗️ Copy link below to browser ➡️https://www.fitfodder.com/buy/uncategorized/celtic-series-macro-meal-choices/⬅️ THIS IS A PRE-SALE & COLLECTION ONLY OFFER, THERE WILL BE NO FITFODDER MEALS ON SALE AT THE VENUE. DEADLINE IS WEDNESDAY 20TH JUNE.