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Excited to be coming home to these two gigs with @moxiemuso. This Sat 15th at the @thesoundhousedublin & Sun 16th @dolanspub. Give those tickets a GRAB .
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#irishmusic #irishmuscle #irishdrummers 
#hup #livemusic #culture #traditionalmusic
#IrishMuscle ๐Ÿ’ช๐Ÿผ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ˜ˆ #NY #Phil #Dublin
Reflecting back on a HUGE YEAR just passed. So many POSITIVES and of course just as many LESSONS too.
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I've exciting plans in place for 2019 I cabt wait to share when the time is right.
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My SEMINARS have been such a huge SUCCESS this year, kickstarting some spectacular TRANSFORMATIONS. Expect many more and further afield too ๐Ÿ˜‰
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Online Coaching is already filling up for January and I'm now working with clients literally all over the globe .... #staggering.
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Lots of adventures planned ... Lots of FUN with @cathyconleyfitness @zaraconley and Lucy too ๐Ÿ„ ๐ŸŒŠ๐ŸŒž๐ŸŒด
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You see, when you get a second chance at life you GRAB IT with both hands ๐Ÿ‘
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How's your plans and goals for next year coming along ??
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๐Ÿ“ธ @martinirvinephotography
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#mindset #goals #motivation #nextlevel #gamechanger #fitover40 #irishfitfam #irishmuscle #weightlossjourney #gym #scottishfitfam #diet #bodybuilding #onlinecoaching #scottishfitfam #gymlife
Reflecting back on a HUGE YEAR just passed. So many POSITIVES and of course just as many LESSONS too. . I've exciting plans in place for 2019 I cabt wait to share when the time is right. . My SEMINARS have been such a huge SUCCESS this year, kickstarting some spectacular TRANSFORMATIONS. Expect many more and further afield too ๐Ÿ˜‰ . Online Coaching is already filling up for January and I'm now working with clients literally all over the globe .... #staggering . . Lots of adventures planned ... Lots of FUN with @cathyconleyfitness @zaraconley and Lucy too ๐Ÿ„ ๐ŸŒŠ๐ŸŒž๐ŸŒด . You see, when you get a second chance at life you GRAB IT with both hands ๐Ÿ‘ . How's your plans and goals for next year coming along ?? . . . . . . ๐Ÿ“ธ @martinirvinephotography . #mindset  #goals  #motivation  #nextlevel  #gamechanger  #fitover40  #irishfitfam  #irishmuscle  #weightlossjourney  #gym  #scottishfitfam  #diet  #bodybuilding  #onlinecoaching  #scottishfitfam  #gymlife 
Monday just got better with @nanosupps protein pancakes for breakfast ๐Ÿ˜
Monday just got better with @nanosupps protein pancakes for breakfast ๐Ÿ˜
Deadlifting the Junior National Record (170kgs/375lbs) for reps with a long hold on the last rep and a sassy belt flick, lol. This is a PR and is 10kgs above my third attempt at my meet 7 weeks ago!!!
Nationals is almost around the corner.
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"With knowledge comes efficiency, with efficiency comes strength, with strength comes mastery".
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@thebodybuildinglimerick @bryce_tsa @irishpowerliftingfederation
#deadlift #weightlifting #sbd #instafit #irishmuscle #fitfam #ukfitfam #irishfitfam #legs #eleiko #powerliftingmotivation #pr #pb #fitness #gym #fitnessmotivation #motivation #powerbuilding #iifym #flexibledieting #powerlifting #bodybuilding #strength #strong #power #knowledge #efficiency #mastery
Deadlifting the Junior National Record (170kgs/375lbs) for reps with a long hold on the last rep and a sassy belt flick, lol. This is a PR and is 10kgs above my third attempt at my meet 7 weeks ago!!! Nationals is almost around the corner. . . "With knowledge comes efficiency, with efficiency comes strength, with strength comes mastery". . . @thebodybuildinglimerick @bryce_tsa @irishpowerliftingfederation #deadlift  #weightlifting  #sbd  #instafit  #irishmuscle  #fitfam  #ukfitfam  #irishfitfam  #legs  #eleiko  #powerliftingmotivation  #pr  #pb  #fitness  #gym  #fitnessmotivation  #motivation  #powerbuilding  #iifym  #flexibledieting  #powerlifting  #bodybuilding  #strength  #strong  #power  #knowledge  #efficiency  #mastery 
Short wee clip of emerge fitness... opened tomorrow 10th December at 6am hope to see yous all there ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป
Short wee clip of emerge fitness... opened tomorrow 10th December at 6am hope to see yous all there ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป
I see this TOO MUCH ...
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People genuinely trying to make change being subjected to hassle from " friends " to do things they simply don't want to do .
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I've been there. Bought the T Shirt on this one , trust me . . 
Obviously this is the most difficult time of year for this too and I really feel for people dealing with it . . 
When you FORCE someone to have a drink , eat extra food etc that they don't want to , who wins ??
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Do you know the effort they're putting in behind the scenes to make CHANGE and the struggle that maybe comes with that ??
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Do you understand how it can set them off on a binge the second they get home ? You know what that guilt and shame feels like ??
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Do you get that there may be HEALTH REASONS behind their choice ?? You want them to drink but maybe they're on antidepressants you don't know about or he / she is trying for a baby behind the scenes and that means more to them ??
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Bottom line ....
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It's none of your business !!
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Let people be . Let them make their own choices and decisions . . 
If it bothers you so much that they don't drink too much or pig out then ask yourself WHY it bothers you ?? It shouldn't .
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Unless of course they're doing something YOU wish you had the MOTIVATION or SELF CONTROL to do ๐Ÿ˜‰
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๐Ÿ“ธ @martinirvinephotography
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#irishmuscle #irishfitfam #coach #education #motivation #gymlife #weightlossjourney #transformation #inspiration #fitpros #fitfam #truthwins #scottishfitfam #diet #onlinecoaching
I see this TOO MUCH ... . People genuinely trying to make change being subjected to hassle from " friends " to do things they simply don't want to do . . I've been there. Bought the T Shirt on this one , trust me . . Obviously this is the most difficult time of year for this too and I really feel for people dealing with it . . When you FORCE someone to have a drink , eat extra food etc that they don't want to , who wins ?? . Do you know the effort they're putting in behind the scenes to make CHANGE and the struggle that maybe comes with that ?? . Do you understand how it can set them off on a binge the second they get home ? You know what that guilt and shame feels like ?? . Do you get that there may be HEALTH REASONS behind their choice ?? You want them to drink but maybe they're on antidepressants you don't know about or he / she is trying for a baby behind the scenes and that means more to them ?? . Bottom line .... . It's none of your business !! . Let people be . Let them make their own choices and decisions . . If it bothers you so much that they don't drink too much or pig out then ask yourself WHY it bothers you ?? It shouldn't . . Unless of course they're doing something YOU wish you had the MOTIVATION or SELF CONTROL to do ๐Ÿ˜‰ . ๐Ÿ“ธ @martinirvinephotography - - - - - - - #irishmuscle  #irishfitfam  #coach  #education  #motivation  #gymlife  #weightlossjourney  #transformation  #inspiration  #fitpros  #fitfam  #truthwins  #scottishfitfam  #diet  #onlinecoaching 
A blast from the past. Willy Hanlon, owner of my very first gym, the Atlas in Parnell Square. The Atlas gym was one of the original proper old skool hardcore bodybuilding gyms back in the late 80s and early 90s in Dublin. Willy seen my potential and encouraged me to enter my very first bodybuilding show weโ€™re i placed 3rd in the RIBBF juniors. Many happy memories back then in the Atlas were I was surrounded by Irelandโ€™s top bodybuilders like @evolutionnoel who I looked up too and learned from and watched in awe while they trained. #blastfromthepast #oldschool #atlasgym #nabba #nabbaireland #nabbawffireland #nabbaworlds #musclecontestireland #ifbb #ifbbproleague #frontdoublebicep #muscle #irishmuscle #fitnessmotivation #fitness #fitnessmodel #fitfam #bodybuilding #itsalifestyle
A blast from the past. Willy Hanlon, owner of my very first gym, the Atlas in Parnell Square. The Atlas gym was one of the original proper old skool hardcore bodybuilding gyms back in the late 80s and early 90s in Dublin. Willy seen my potential and encouraged me to enter my very first bodybuilding show weโ€™re i placed 3rd in the RIBBF juniors. Many happy memories back then in the Atlas were I was surrounded by Irelandโ€™s top bodybuilders like @evolutionnoel who I looked up too and learned from and watched in awe while they trained. #blastfromthepast  #oldschool  #atlasgym  #nabba  #nabbaireland  #nabbawffireland  #nabbaworlds  #musclecontestireland  #ifbb  #ifbbproleague  #frontdoublebicep  #muscle  #irishmuscle  #fitnessmotivation  #fitness  #fitnessmodel  #fitfam  #bodybuilding  #itsalifestyle 
With Christmas fast approaching the shops are packed and the traffic is crazy, thatโ€™s why Iโ€™m doing my shopping online this year.
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check out @weiderireland ๐Ÿ‡ฎ๐Ÿ‡ช for gift ideas and use discount code GAINSBYALAN20 for 20% off your entire order ๐Ÿ”ฅ
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#stockingfillers#christmasstockingfillers#giftideas#fitfam#irishfitfam#irishfitness#irishmuscle#mayofitfam#galwayfitfam#dublinfitfam#corkfitfam#supplements#protein#whey#preworkout
Progress.. you have to eat to grow! ๐Ÿ’ฏ๐Ÿฅ‡#backday #offseason
The finisher... getting a little sloppy there at the end but fuck it... love hammer curls to finish my pull day!! Been trying to work that bicep width and look fuller when head on. 
#curls #hammercurls #pullday #backday #pump #bulk #gains #fitness #gymmotivation  #alphalete #polishmuscle #irishmuscle #pittsburghfit #navyfit #mensphysique
A wee video off @dhasson2323 smashing a personal best off 100kg squat๐Ÿ’ช๐Ÿ’ช๐Ÿ™Œ๐Ÿ™Œ
A wee video off @dhasson2323 smashing a personal best off 100kg squat๐Ÿ’ช๐Ÿ’ช๐Ÿ™Œ๐Ÿ™Œ
Almost my PR but doing sets of 6 at 380lb.  I can tell the Kre-alkalyn Complex and TST is helping.  I'm trying for 405 next. 
Brenda

#strongerme
#irishmuscle
#nutrishopsanford
#girlswholift 
#fit
#powerinside
I started supplements with these once I got sick again because I was loosing a bit through my condition. Lots of electrolytes get lost after a very intense workout usually through sweat. So having a supplement to take post workout is handy to restore them. You can get electrolytes from other foods and condiments but you get a better dosage with a supplement form. You will cover all that is lost. We need electrolytes to survive and are vital for the body. The main electrolytes are potassium, sodium, calcium and bicarbonate. Why are electrolytes important to the body? Because muscles need electrolytes to contract. When there is an imbalance it can lead to muscle weakness and cramps๐Ÿ‘ #mayofitfam #irishfitfam #irishmuscle #ribbf #fitfamuk #fitfam #ukfitfam #ifbb #ukbff #npc #wbff #miamipro #zyzz #fitness #fitnessmodel #gymshark #alphalete #abs #shredded #ripped #fitnessgoals #fitspo ##gym #bodybuilding #myprotein #irishfitness #mensphysique #galwayfitfam #dublinfitfam
I started supplements with these once I got sick again because I was loosing a bit through my condition. Lots of electrolytes get lost after a very intense workout usually through sweat. So having a supplement to take post workout is handy to restore them. You can get electrolytes from other foods and condiments but you get a better dosage with a supplement form. You will cover all that is lost. We need electrolytes to survive and are vital for the body. The main electrolytes are potassium, sodium, calcium and bicarbonate. Why are electrolytes important to the body? Because muscles need electrolytes to contract. When there is an imbalance it can lead to muscle weakness and cramps๐Ÿ‘ #mayofitfam  #irishfitfam  #irishmuscle  #ribbf  #fitfamuk  #fitfam  #ukfitfam  #ifbb  #ukbff  #npc  #wbff  #miamipro  #zyzz  #fitness  #fitnessmodel  #gymshark  #alphalete  #abs  #shredded  #ripped  #fitnessgoals  #fitspo  ##gym  #bodybuilding  #myprotein  #irishfitness  #mensphysique  #galwayfitfam  #dublinfitfam 
THROWBACK THURSDAY: @davidfoster87  World Powerlifting Championships 2011. Squat 400kg! Bench Press 250kg! Deadlift 300kg ๐Ÿ‘๐Ÿ‘๐Ÿ‘ #throwbackthursday #throwback #galwaycitygym #galway #galwaycity #powerlifting #powerlifter #squat #deadlift #bench #galwayfitfam #irishfitfam #irishmuscle #fitfam #fitfamuk #ukfitfam #irishpowerlifting #gym
#throwback๐Ÿ”™ ๐Ÿ”ฅ
Looking back at these photos makes me appreciate a few things๐Ÿค”๐Ÿ‘‡
When I set a goal I am 100% adamant on achieving it. No matter what setbacks and struggles that happen along the way and when the mind is against you, there is only two ways it can go. ๐Ÿ’ช
You quit or you just get it done.๐Ÿ”ฅ
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Training has shaped who I am today to not only build up my body but to develop a stronger mindset.
There was once a time, I was just going through the motions of training and nutrition.๐Ÿ˜•
I got so fed up that nothing was going my way.
Honestly... when you are in that mind frame you will think it will take forever to get in shape.
You may feel are all the hours worth it. ๐Ÿค”
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Now am I happy that I didnโ€™t throw in the towel. Am I happy that I came out the brighter end and got to my goals.
For sure ๐Ÿ˜€
I can say this, that everything you do will add up. You may not see the physical changes just yet but I guarantee you that all the other positive benefits that are happening are all worth it.๐Ÿ™Œ
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You may not see it or notice it straight away but every rep, every ounce of sweat and every setback you go through will make you stronger mentally and physically ๐Ÿ™Œ
You will eventually see the changes if you just invest in the process.๐Ÿ”ฅ
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It may have taken me a long time to figure it out, but Iโ€™m glad I stayed consistent and kept showing up.๐Ÿ™Œ
For you if it takes you a year or two, realize that you are still making so MANY positive changes along the way. 
Do your best! Your best is good enough๐Ÿ”ฅ๐Ÿ™Œ
#throwback ๐Ÿ”™ ๐Ÿ”ฅ Looking back at these photos makes me appreciate a few things๐Ÿค”๐Ÿ‘‡ When I set a goal I am 100% adamant on achieving it. No matter what setbacks and struggles that happen along the way and when the mind is against you, there is only two ways it can go. ๐Ÿ’ช You quit or you just get it done.๐Ÿ”ฅ - Training has shaped who I am today to not only build up my body but to develop a stronger mindset. There was once a time, I was just going through the motions of training and nutrition.๐Ÿ˜• I got so fed up that nothing was going my way. Honestly... when you are in that mind frame you will think it will take forever to get in shape. You may feel are all the hours worth it. ๐Ÿค” - Now am I happy that I didnโ€™t throw in the towel. Am I happy that I came out the brighter end and got to my goals. For sure ๐Ÿ˜€ I can say this, that everything you do will add up. You may not see the physical changes just yet but I guarantee you that all the other positive benefits that are happening are all worth it.๐Ÿ™Œ - You may not see it or notice it straight away but every rep, every ounce of sweat and every setback you go through will make you stronger mentally and physically ๐Ÿ™Œ You will eventually see the changes if you just invest in the process.๐Ÿ”ฅ - It may have taken me a long time to figure it out, but Iโ€™m glad I stayed consistent and kept showing up.๐Ÿ™Œ For you if it takes you a year or two, realize that you are still making so MANY positive changes along the way. Do your best! Your best is good enough๐Ÿ”ฅ๐Ÿ™Œ
Handy 1 serving protein peanut spread by @nutsnmore ๐Ÿ˜‹
Handy 1 serving protein peanut spread by @nutsnmore ๐Ÿ˜‹
@cathyconleyfitness and I having a wee bit of fun on our recent lifestyle shoot with the legend @martinirvinephotography.
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Big plans for 2019 from the HQ Fitpros !
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#mindset #goals #fitness #nutrition #gym #bodybuilding #fitfam #results #coach #TeamHQ #samconleyfitness #dreambig #nextlevel #muscle #weightlossjourney #transformation #inspiration #irishfitfam #irishmuscle
Anyone else struggle with deadlift progress ๐Ÿค”. Mines shocking at the moment ๐Ÿ˜ช. Any tips are appreciated ๐Ÿ˜Š. #stuck #deadlift #backday #bodybuilder #bodybuilding #offseason #irishfitfam #irishmuscle #galwayfitfam
Pay peanuts, get monkeys as the saying goes ....
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When a client picks a coach on price it seldom ends well.
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I'm seeing some horror stories. .
A cookie cutter one size fits all plan and " exercise " advice straight from a Joe Wicks dvd !!
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It's your BODY ... Not a knock off fake handbag you're investing in ๐Ÿ˜‰ bad advice is dangerous !! .
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#mindset #goals #fitness #nutrition #gym #bodybuilding #fitfam #results #coach #TeamHQ #samconleyfitness #motivation #inspiration #instafit #fitnessmotivation #irishfitfam #irishmuscle
Pay peanuts, get monkeys as the saying goes .... . When a client picks a coach on price it seldom ends well. . I'm seeing some horror stories. . A cookie cutter one size fits all plan and " exercise " advice straight from a Joe Wicks dvd !! . It's your BODY ... Not a knock off fake handbag you're investing in ๐Ÿ˜‰ bad advice is dangerous !! . . . . . . . #mindset  #goals  #fitness  #nutrition  #gym  #bodybuilding  #fitfam  #results  #coach  #TeamHQ  #samconleyfitness  #motivation  #inspiration  #instafit  #fitnessmotivation  #irishfitfam  #irishmuscle 
I sat down today and the button on my work pants burst off ๐Ÿ˜‚ 
In my defense I was off my feet for five days with a back injury so I was unable to hike or train.
Normally when I mess my back up Iโ€™m out for well over a week. This time I treated it with CBD salves and oil , if you saw my story you would have seen how messed up my back looked, I think it was a spasm. 
Iโ€™m not going to turn this into an advertisement get your CBD where you want, I just want you to know that it works ๐ŸŒฑ๐Ÿ’š
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#bulkingproblems 
#cbdheals#cbd#cbdantiinflammatory#antiflammatory#cbdsalves#cbdoil#fitfam#naturalmuscle#irishmuscle#mayofitfam#irishfitfam
I sat down today and the button on my work pants burst off ๐Ÿ˜‚ In my defense I was off my feet for five days with a back injury so I was unable to hike or train. Normally when I mess my back up Iโ€™m out for well over a week. This time I treated it with CBD salves and oil , if you saw my story you would have seen how messed up my back looked, I think it was a spasm. Iโ€™m not going to turn this into an advertisement get your CBD where you want, I just want you to know that it works ๐ŸŒฑ๐Ÿ’š . . #bulkingproblems  #cbdheals #cbd #cbdantiinflammatory #antiflammatory #cbdsalves #cbdoil #fitfam #naturalmuscle #irishmuscle #mayofitfam #irishfitfam 
WORKOUT WEDNESDAY: Barbell Bench Press (Chest) - lowering the weight just above your chest, back stabile on the bench and elbows out wide, everyone's range of motion could be different so do what you feel is connecting with the chest best. Control it on the way down keeping emphasis on your chest muscles and not your shoulders or triceps @ranjit_dhillon_ #fitfam #ukfitfam #irishfitfam #irishmuscle #galwayfitfam #dublinfitfam #fitness #galwaycitygym #galway #galwaycity #gym #chestday #benchpress #bench
WORKOUT WEDNESDAY: Barbell Bench Press (Chest) - lowering the weight just above your chest, back stabile on the bench and elbows out wide, everyone's range of motion could be different so do what you feel is connecting with the chest best. Control it on the way down keeping emphasis on your chest muscles and not your shoulders or triceps @ranjit_dhillon_ #fitfam  #ukfitfam  #irishfitfam  #irishmuscle  #galwayfitfam  #dublinfitfam  #fitness  #galwaycitygym  #galway  #galwaycity  #gym  #chestday  #benchpress  #bench 
Responding quickly to being back training ๐Ÿ™Œ never let illness stop you completely #autoimmunedisease #britishheartfoundation
One of our top quality 100% Irish Brands @platinumanddiamond All stocked up, we are the only place in Galway that stocks all their products and at the cheapest prices online and in store. 
Platinum whey iso,
Diamond slim lite smoothies,
Platinum Bcaa Intra,
Diamond RnR, 
Platinum ZMA,
Diamond CLA,
Platinum Creatine,
Diamond Omega 3,
Platinum R4 recovery,
Platinum Clean Gain ๐Ÿ˜€๐Ÿ‘๐Ÿ‘Œ๐Ÿ’ฅ
#100%Irish #galwayfitfam #irishmuscle #irishstrength #recovery #energy #power #healthplusstore #bestprice
One of our top quality 100% Irish Brands @platinumanddiamond All stocked up, we are the only place in Galway that stocks all their products and at the cheapest prices online and in store. Platinum whey iso, Diamond slim lite smoothies, Platinum Bcaa Intra, Diamond RnR, Platinum ZMA, Diamond CLA, Platinum Creatine, Diamond Omega 3, Platinum R4 recovery, Platinum Clean Gain ๐Ÿ˜€๐Ÿ‘๐Ÿ‘Œ๐Ÿ’ฅ #100 %Irish #galwayfitfam  #irishmuscle  #irishstrength  #recovery  #energy  #power  #healthplusstore  #bestprice 
What is WEIGHT forcing you to miss out on ??
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When I look back at the past couple of years and see how far I've come it's actually quite frightening ...
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Why ??
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Because I could have missed out on all the amazing events , new friendships and almost surreal experiences that have highlighted the past 5 or 6 years for me .
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And all because of one thing ...
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My WEIGHT !!
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Bad enough that it had caused so much misery for the first 30 plus years of my life but to rob me of all that has happened since would be a tragedy .
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Why am I such a PASSIONATE coach ??
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For that very reason . . 
I can't bear to see people miss out on the happiness I know comes from ditching that WEIGHT ANCHOR .
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Even worse to waste the opportunity .
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I want everyone to know how it feels to have GIVEN UP and then be given a FRESH START and all that comes with it . . 
I get messages from so many on the verge of GIVING UP  just like I had ...
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If that's you or someone you care about ...
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DON'T !!! . 
Make the rest of your life , the best of your life .
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#NeverTooLate . ๐Ÿ“ธ @martinirvinephotography
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#mindset #goals #fitness #nutrition #coach #education #motivation #gymlife #weightlossjourney #transformation #inspiration #fitpros #fitfam #scottishfitfam #diet #onlinecoaching #irishmuscle #irishfitfam #Belfast
What is WEIGHT forcing you to miss out on ?? . When I look back at the past couple of years and see how far I've come it's actually quite frightening ... . Why ?? . Because I could have missed out on all the amazing events , new friendships and almost surreal experiences that have highlighted the past 5 or 6 years for me . . And all because of one thing ... . My WEIGHT !! . Bad enough that it had caused so much misery for the first 30 plus years of my life but to rob me of all that has happened since would be a tragedy . . Why am I such a PASSIONATE coach ?? . For that very reason . . I can't bear to see people miss out on the happiness I know comes from ditching that WEIGHT ANCHOR . . Even worse to waste the opportunity . . I want everyone to know how it feels to have GIVEN UP and then be given a FRESH START and all that comes with it . . I get messages from so many on the verge of GIVING UP just like I had ... . If that's you or someone you care about ... . DON'T !!! . Make the rest of your life , the best of your life . . #NeverTooLate  . ๐Ÿ“ธ @martinirvinephotography . . . . . . . #mindset  #goals  #fitness  #nutrition  #coach  #education  #motivation  #gymlife  #weightlossjourney  #transformation  #inspiration  #fitpros  #fitfam  #scottishfitfam  #diet  #onlinecoaching  #irishmuscle  #irishfitfam  #Belfast 
Good morning guys ๐Ÿ˜€
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HATERS ....
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Do they mess with your head ??
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It's easy to say screw them, forget about it, block them out ...
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BUT ....
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I remember back in the day they messed with my head too.
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I know what you're thinking .... " Why can't they just be happy for me. Why are they so snide and nasty. Why is what I'm doing here such an issue".
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Thing I had to learn was that what they thought was ....
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NONE OF MY BUSINESS !!!
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They didn't know or care what I'd been through at my FATTEST.
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They couldn't understand how good it felt to be making progress.
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They didn't like me being " GOOD" when they felt guilty about being " BAD ".
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As such their opinion counted for ZERO.
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Funny thing is that all those who were guilty of this are STRANGERS to me now ๐Ÿค”
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Funnier thing is they were replaced by this cool group of people who " got it " and actually encouraged and supported me ... Also known as FRIENDS ... Real FRIENDS !!!!
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If others feel intimidated by your CHANGE and dull in comparison to your SHINE then the answer is simple ...
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SHINE BRIGHTER ...
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They'll soon be asking you for advice and help.
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#fitover40 #irishfitfam #irishmuscle #weightlossjourney #physique #muscle #mindset #goals #fitness #nutrition #coach #education #motivation #gymlife
Good morning guys ๐Ÿ˜€ . HATERS .... . Do they mess with your head ?? . It's easy to say screw them, forget about it, block them out ... . BUT .... . I remember back in the day they messed with my head too. . I know what you're thinking .... " Why can't they just be happy for me. Why are they so snide and nasty. Why is what I'm doing here such an issue". . Thing I had to learn was that what they thought was .... . NONE OF MY BUSINESS !!! . They didn't know or care what I'd been through at my FATTEST. . They couldn't understand how good it felt to be making progress. . They didn't like me being " GOOD" when they felt guilty about being " BAD ". . As such their opinion counted for ZERO. . Funny thing is that all those who were guilty of this are STRANGERS to me now ๐Ÿค” . Funnier thing is they were replaced by this cool group of people who " got it " and actually encouraged and supported me ... Also known as FRIENDS ... Real FRIENDS !!!! . If others feel intimidated by your CHANGE and dull in comparison to your SHINE then the answer is simple ... . SHINE BRIGHTER ... . They'll soon be asking you for advice and help. - - - - - - - #fitover40  #irishfitfam  #irishmuscle  #weightlossjourney  #physique  #muscle  #mindset  #goals  #fitness  #nutrition  #coach  #education  #motivation  #gymlife 
๐Ÿ’ช๐Ÿ’ฅ๐Ÿ“ธ #When ur back is as epic as this there's no way your coming anywhere but first plsce, a bit of @big_gray77 2 days after winning the overall prize at #ibfa in #derry

#winning

Are you in the shape of your life and want to document it or want to get someone a gift for Xmas that will last a lifetime

#irishfitfam 
Get in touch and we can go through the options for a shoot 
#fitfam #fitness #irishfitspo #irishbodybuilding #irishmuscle #nifitfam #ukfitfam #belfastfitfam #beastmode #letterkenny #backgainz #fitnessphotography #physiquephotography #gymphotography #fitnessmotivation #gunshow
๐Ÿ’ช๐Ÿ’ฅ๐Ÿ“ธ #When  ur back is as epic as this there's no way your coming anywhere but first plsce, a bit of @big_gray77 2 days after winning the overall prize at #ibfa  in #derry  #winning  Are you in the shape of your life and want to document it or want to get someone a gift for Xmas that will last a lifetime #irishfitfam  Get in touch and we can go through the options for a shoot #fitfam  #fitness  #irishfitspo  #irishbodybuilding  #irishmuscle  #nifitfam  #ukfitfam  #belfastfitfam  #beastmode  #letterkenny  #backgainz  #fitnessphotography  #physiquephotography  #gymphotography  #fitnessmotivation  #gunshow 
My own #transformationtuesday ...
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Back where it all started out for me โ˜บ๏ธ
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Those 7 stones had so much more of an impact than a number on the scales. My life is barely recognisable !!
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Dreams are awesome ... Acting on them is priceless !!!
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#fitover40 #irishfitfam #irishmuscle #bodytransformation #mindset #goals #fitness #nutrition #gym #bodybuilding #results #coach #TeamHQ #wins #samconleyfitness #dreambig #nextlevel #muscle #weightlossjourney #physique
My own #transformationtuesday  ... . Back where it all started out for me โ˜บ๏ธ . Those 7 stones had so much more of an impact than a number on the scales. My life is barely recognisable !! . Dreams are awesome ... Acting on them is priceless !!! . . . . . . #fitover40  #irishfitfam  #irishmuscle  #bodytransformation  #mindset  #goals  #fitness  #nutrition  #gym  #bodybuilding  #results  #coach  #TeamHQ  #wins  #samconleyfitness  #dreambig  #nextlevel  #muscle  #weightlossjourney  #physique 
The Proof is in the Pudding! Call in to see Galway's longest running gym. Day passes, short and long term memberships available call into us or check out our options online www.galwaycitygym.ie #galwaycitygym #galwayfitfam #gym #galway #irishfitfam #fitfam #irishmuscle #irishfitness #ribbf #bodybuilding #fitness #health #diet #galwaycity
A NEW PB! 250kg on the V-SQUAT. ๐Ÿ™Œ
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My legs are cramping as we speak ๐Ÿ˜…
Iโ€™m REALLY enjoying sessions at the moment, especially Legs.๐Ÿ’ช
I donโ€™t think ๐Ÿค” I have ever felt this strong. Itโ€™s feels so good pushing the body to the limit and seeing the progression from last week is huge plus.๐Ÿ˜Ž
Having a buddy @niallersdc2 to push you too and make you believe that you can lift more and then do it is a huge advantage to have. ๐Ÿ˜Š
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As much as I motivate and coach people day to day, itโ€™s always great to get that boost from someone else  in my own training ๐Ÿ™Œ
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I canโ€™t wait to try and beat this next week. ๐Ÿ”ฅ
Itโ€™s so important to log each session in a diary and see the trends of where you are increasing weights each time. โ€œWhat gets measured, gets managed!โ€ ๐Ÿ”ฅ
Onward from here. ๐Ÿ”ฅ
A NEW PB! 250kg on the V-SQUAT. ๐Ÿ™Œ โ€” My legs are cramping as we speak ๐Ÿ˜… Iโ€™m REALLY enjoying sessions at the moment, especially Legs.๐Ÿ’ช I donโ€™t think ๐Ÿค” I have ever felt this strong. Itโ€™s feels so good pushing the body to the limit and seeing the progression from last week is huge plus.๐Ÿ˜Ž Having a buddy @niallersdc2 to push you too and make you believe that you can lift more and then do it is a huge advantage to have. ๐Ÿ˜Š - As much as I motivate and coach people day to day, itโ€™s always great to get that boost from someone else in my own training ๐Ÿ™Œ - I canโ€™t wait to try and beat this next week. ๐Ÿ”ฅ Itโ€™s so important to log each session in a diary and see the trends of where you are increasing weights each time. โ€œWhat gets measured, gets managed!โ€ ๐Ÿ”ฅ Onward from here. ๐Ÿ”ฅ
๐ŸšจF R E E  G I V E A W A Y ๐Ÿšจ
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We are giving away a FREE full gym kit courtesy of @tikiboofitness 
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Here is how to enter ๐Ÿ‘‡๐Ÿผ
โ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆ.
โ€” Like Post.
โ€” Follow us.
โ€” Tag 3 people.
โ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆ.
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Guys โ€“ We know itโ€™s a Ladies prize, but think how popular youโ€™d be with the lady in your life if you win!!
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There is NO limit to how many times you enter so get tagging!
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Winner will be revealed live on New Years Eve!
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#strongaf #anytimefitness #tikiboofitness
๐ŸšจF R E E G I V E A W A Y ๐Ÿšจ _ We are giving away a FREE full gym kit courtesy of @tikiboofitness _ Here is how to enter ๐Ÿ‘‡๐Ÿผ โ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆ. โ€” Like Post. โ€” Follow us. โ€” Tag 3 people. โ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆ. _ Guys โ€“ We know itโ€™s a Ladies prize, but think how popular youโ€™d be with the lady in your life if you win!! _ There is NO limit to how many times you enter so get tagging! _ Winner will be revealed live on New Years Eve! _ #strongaf  #anytimefitness  #tikiboofitness 
FITFAM ONLINE COACHING GROUP ....
. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
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1 x FREE MONTHS MEMBERSHIP UP FOR GRABS !!! DETAILS AT BOTTOM OF POST !!!
. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
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I went LIVE in my Private Group at the weekend. . 
It was  December 1st and some of the members are worrying about undoing their hard work over the festive period. I totally get and respect that. They take their journeys seriously.
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I'm running Facebook Lives , putting Infographics together and I'll be posting Survival Guides for nights out etc too. All exclusive in the group.
. . โžก๏ธ Who can join ??
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Anyone. Client or not from anywhere in the world.
. . โžก๏ธ How much ??
. ยฃ19.99 per month. Just pay as you go. Cancel anytime.
. . โžก๏ธ But I'm a very private person ??
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Most of my clients are. Don't worry. The group is completely PRIVATE. You can see it exists but can't see members or posts or comments unless you are subscribed. You don't have to interact unless you want to.
. . โžก๏ธ Any other benefits ??
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Yep. Any PT opportunities I will ever have in the future will be offered here first. My seminars are FREE to a Fitfam member also and they get first chance at places.
. . โžก๏ธ Would it help for Weight Loss ??
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Absolutely !! I've had several people who aren't clients lose over a stone just from the hints and tips I give out in the group. The accountability of having me " in your pocket" is a huge help too.
. . โžก๏ธ I'm not very good with technology??
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No issue !! Your notifications just come through, you've nothing to do.
. . โžก๏ธ How do I join ??
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Simply click the link in the comments on this post over on my Facebook Page ๐Ÿ˜ ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ LIKE MY Page ... Sam Conley Fitness
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TAG A FRIEND WHO WOULD BENEFIT.
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I'll refund 1 persons December subscription or give them 4 weeks free access on Sunday  December 9th.
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Good Luck ๐Ÿคž
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#mindset #goals #fitness #nutrition #coach #education #motivation #weightlossjourney #transformation #inspiration #fitpros #fitfam #scottishfitfam #diet #onlinecoaching #irishmuscle #irishfitfam
FITFAM ONLINE COACHING GROUP .... . ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ . 1 x FREE MONTHS MEMBERSHIP UP FOR GRABS !!! DETAILS AT BOTTOM OF POST !!! . ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ . I went LIVE in my Private Group at the weekend. . It was December 1st and some of the members are worrying about undoing their hard work over the festive period. I totally get and respect that. They take their journeys seriously. . I'm running Facebook Lives , putting Infographics together and I'll be posting Survival Guides for nights out etc too. All exclusive in the group. . . โžก๏ธ Who can join ?? . Anyone. Client or not from anywhere in the world. . . โžก๏ธ How much ?? . ยฃ19.99 per month. Just pay as you go. Cancel anytime. . . โžก๏ธ But I'm a very private person ?? . Most of my clients are. Don't worry. The group is completely PRIVATE. You can see it exists but can't see members or posts or comments unless you are subscribed. You don't have to interact unless you want to. . . โžก๏ธ Any other benefits ?? . Yep. Any PT opportunities I will ever have in the future will be offered here first. My seminars are FREE to a Fitfam member also and they get first chance at places. . . โžก๏ธ Would it help for Weight Loss ?? . Absolutely !! I've had several people who aren't clients lose over a stone just from the hints and tips I give out in the group. The accountability of having me " in your pocket" is a huge help too. . . โžก๏ธ I'm not very good with technology?? . No issue !! Your notifications just come through, you've nothing to do. . . โžก๏ธ How do I join ?? . Simply click the link in the comments on this post over on my Facebook Page ๐Ÿ˜ ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ LIKE MY Page ... Sam Conley Fitness . TAG A FRIEND WHO WOULD BENEFIT. . I'll refund 1 persons December subscription or give them 4 weeks free access on Sunday December 9th. . Good Luck ๐Ÿคž . . . . . #mindset  #goals  #fitness  #nutrition  #coach  #education  #motivation  #weightlossjourney  #transformation  #inspiration  #fitpros  #fitfam  #scottishfitfam  #diet  #onlinecoaching  #irishmuscle  #irishfitfam 
October 1stโžก๏ธโžก๏ธ December 3rd .
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When I started back training I wanted to changed the way I looked completely. I wanted to get bigger I wanted to get stronger rather than trying to be lean and fit. I based this off the time of the year. (Christmas is for eating). Not the best time of year to start a cut. Went from 81kg-86kg and I want to grow so more. Plan on starting a cut and pre season training for a new gaa season in January๐Ÿ’ช๐Ÿป .
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#fitness #fitnessmotivation #fitnessprogress #fitfam #irishfitfam #irishmuscle #gymlife #fitnessfreaks #gymshark #fitnessjourney #fitbit #gymselfie #gymfit #gains #gaintrain
#fitness #fitnessmotivation #fitnessfun #training #motivation #cardio #strenghttraining #getirelandactive #palleschifitness #fitfam #fitnessfun #training #motivation #cardio #strenghttraining #getirelandactive #palleschifitness
October 1stโžก๏ธโžก๏ธ December 3rd . . . When I started back training I wanted to changed the way I looked completely. I wanted to get bigger I wanted to get stronger rather than trying to be lean and fit. I based this off the time of the year. (Christmas is for eating). Not the best time of year to start a cut. Went from 81kg-86kg and I want to grow so more. Plan on starting a cut and pre season training for a new gaa season in January๐Ÿ’ช๐Ÿป . . . . #fitness  #fitnessmotivation  #fitnessprogress  #fitfam  #irishfitfam  #irishmuscle  #gymlife  #fitnessfreaks  #gymshark  #fitnessjourney  #fitbit  #gymselfie  #gymfit  #gains  #gaintrain  #fitness  #fitnessmotivation  #fitnessfun  #training  #motivation  #cardio  #strenghttraining  #getirelandactive  #palleschifitness  #fitfam  #fitnessfun  #training  #motivation  #cardio  #strenghttraining  #getirelandactive  #palleschifitness 
Canโ€™t wait to see the improvements Iโ€™ve made this year!! January 1st it revealing begins!! Goal for next year is to just keep improving and pushing towards my goals in all aspects of my life #physique #gym #vtaper #backday #motivation #irishmuscle #personaltrainer #irishfitfam #instapic #bodybuilding #myprotein #gymlife #gymmotivation #training #hardwork #musclebuilding #instafit #instafitness #insta #instagood #instagram #instapic #dublin #ireland #lean #wings
Canโ€™t wait to see the improvements Iโ€™ve made this year!! January 1st it revealing begins!! Goal for next year is to just keep improving and pushing towards my goals in all aspects of my life #physique  #gym  #vtaper  #backday  #motivation  #irishmuscle  #personaltrainer  #irishfitfam  #instapic  #bodybuilding  #myprotein  #gymlife  #gymmotivation  #training  #hardwork  #musclebuilding  #instafit  #instafitness  #insta  #instagood  #instagram  #instapic  #dublin  #ireland  #lean  #wings 
The elephant๐Ÿ˜ in the room, the thing most people in Fitness like to avoid, including myself. Why? Because it's hard tbh. Stretching is harder than most people think but we need to do a bit because of the great benefits it has.ย  Stretching keeps the muscles flexible, strong and healthy. Without this the muscles become stiff and tight. Try to add in 5 mins stretching the body 1st thing in the morning or after your workout and build it up from there.  1) decrease stress 2) reduce pain and stiffness 3) improve health 4) enhance range of motion 5) improve muscular function 6) reduce risk of injury 7) enhance performance 8) improve blood flow 9) minimise wear + tear on joints 
10) improve quality of life 
#mayofitfam #irishfitfam #irishmuscle #fitfam #galwayfitfam #dublinfitfam #fitness #stretching #fitfamuk #gym
The elephant๐Ÿ˜ in the room, the thing most people in Fitness like to avoid, including myself. Why? Because it's hard tbh. Stretching is harder than most people think but we need to do a bit because of the great benefits it has.ย  Stretching keeps the muscles flexible, strong and healthy. Without this the muscles become stiff and tight. Try to add in 5 mins stretching the body 1st thing in the morning or after your workout and build it up from there. 1) decrease stress 2) reduce pain and stiffness 3) improve health 4) enhance range of motion 5) improve muscular function 6) reduce risk of injury 7) enhance performance 8) improve blood flow 9) minimise wear + tear on joints 10) improve quality of life #mayofitfam  #irishfitfam  #irishmuscle  #fitfam  #galwayfitfam  #dublinfitfam  #fitness  #stretching  #fitfamuk  #gym 
๐Ÿ”ฅLeg session complete ๐Ÿ”ฅ
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Going to aim to hit legs at least twice per week from here on in๐Ÿ’ช๐Ÿ’ช #legday #getshitdone #fitnessjourney  #fitspo  #irishmuscle #fitfam #pumpchasers #apparel  #gymshark#instapic  #instagym #fitness  #ukfitfam #instafit #gymfit  ##getshitdoneday  #motivation #dailyvee  #myprotein #goals #gymfit #dailygrind #exercisemotivation
Super bicep pump ๐Ÿ‘Š๐Ÿ’ช -
Keeping it lean and vascular ๐Ÿ’ช
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One of my goals for 2019 is to stay relatively lean all year and maybe just maybe get my ass on a stage.
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If you can be consistent with your fitness you can achieve a lot in your personal career is something Iโ€™ve felt passionate about.
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Action leads to results ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #biceppump  #bicepworkout #getshitdone #fitnessjourney  #fitspo  #irishmuscle #fitfam #pumpchasers #apparel  #gymshark#instapic  #instagym #fitness  #ukfitfam #instafit #gymfit  ##getshitdoneday  #motivation #dailyvee  #myprotein #goals #gymfit #dailygrind #exercisemotivation #shredz  #shredzarmy๐Ÿ’ช #vascular
Super bicep pump ๐Ÿ‘Š๐Ÿ’ช - Keeping it lean and vascular ๐Ÿ’ช - - One of my goals for 2019 is to stay relatively lean all year and maybe just maybe get my ass on a stage. - - If you can be consistent with your fitness you can achieve a lot in your personal career is something Iโ€™ve felt passionate about. - Action leads to results ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #biceppump  #bicepworkout  #getshitdone  #fitnessjourney  #fitspo  #irishmuscle  #fitfam  #pumpchasers  #apparel  #gymshark #instapic  #instagym  #fitness  #ukfitfam  #instafit  #gymfit  ##getshitdoneday  #motivation  #dailyvee  #myprotein  #goals  #gymfit  #dailygrind  #exercisemotivation  #shredz  #shredzarmy ๐Ÿ’ช #vascular 
Shredded C#%t ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
Canโ€™t wait for January to come around... prep 2019 is going to be insane ๐Ÿ‘Œ๐Ÿผ๐Ÿฆ
๐Ÿ˜Ž 
#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
Shredded C#%t ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Canโ€™t wait for January to come around... prep 2019 is going to be insane ๐Ÿ‘Œ๐Ÿผ๐Ÿฆ ๐Ÿ˜Ž #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 
Feeling STRONG๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
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I have had a solid week of training the past week. Training with a few buddies the last few days and then todayโ€™s Upper session on my own ๐Ÿ’ช
Incline Dumbbell Chest Press 
working my way up to 42.5kg ๐Ÿ˜Ž
Delighted with that as strength is building again. ๐Ÿ”ฅ
Making progress, getting strength up every week is the aim for the rest of the year. ๐Ÿ™Œ
Iโ€™m hovering around 75kg so maintaining my weight the last month which is all good. ๐Ÿ˜ƒ
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Training makes me feel epic and getting stronger is a great feeling so hopefully Iโ€™ll get a good spell of sessions in the lead up to Christmas ๐ŸŽ„
Feeling STRONG๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ โ€” I have had a solid week of training the past week. Training with a few buddies the last few days and then todayโ€™s Upper session on my own ๐Ÿ’ช Incline Dumbbell Chest Press working my way up to 42.5kg ๐Ÿ˜Ž Delighted with that as strength is building again. ๐Ÿ”ฅ Making progress, getting strength up every week is the aim for the rest of the year. ๐Ÿ™Œ Iโ€™m hovering around 75kg so maintaining my weight the last month which is all good. ๐Ÿ˜ƒ - Training makes me feel epic and getting stronger is a great feeling so hopefully Iโ€™ll get a good spell of sessions in the lead up to Christmas ๐ŸŽ„
@ufitdrinks Iced Latte ๐Ÿฅฐ
@ufitdrinks Iced Latte ๐Ÿฅฐ
โ€œWhat gets measured, gets managed.โ€๐Ÿ”ฅ
โ€”
I had a great consultation with a friend that other day and some guys that are keen to build muscle may resonate with this post too. My mate wanted to build muscle over the coming months and look and feel better.๐Ÿ˜Ž
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He was training consistently, getting 4-5 weight sessions in a week but he was not tracking his nutrition on a daily basis. He was unsure of his calorie intake and felt deflated that he was getting nowhere.๐Ÿ˜•
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He reminded me of myself just a few years ago. I was training day in day out, but going home and devouring everything and anything in sight. I didn't have a clue how many calories I was consuming daily and never ever got the results I was after. ๐Ÿคจ
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Literally I was pissing against the wind trying to get the results and was getting really frustrated. ๐Ÿค”
So from myย experiencesย the advice I gave my buddy was this:ย ๐Ÿ‘‡
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โœ…Find a nutritional approach that is suitable for YOU, that you have the time to prep meals and prepare for each week every week.
โœ…Find a nutritional approach that is sustainable and that will get you to where you need to be.
โœ…Find an eating regime that you know how many calories you are eating daily, whether it is Myfitnesspal tracking or tailored food plans.
โœ…Be extremely consistent with your training. Getting in at least 3 weights sessions a week split into either upper/lower or push/pull/legs or body part splits: ๐Ÿ™Œ
Doing this week in week out will certainly yield the results he was after. ๐Ÿ”ฅ
โœ…Also getting in enough sleep of 7/8 hours that would help with recovery, stress managementย andย fatigue.
And lastly....๐Ÿ‘‡
โœ…Setting goals, setting a deadline, reverse engineering how you will get there and taking a step by step, day by day approach.๐Ÿ˜€
If you are ticking all the boxes with training and nutrition, you will get to your end destination over time.๐Ÿ™Œ
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Tag a gym buddy that would benefit from reading this ๐Ÿ’ช
Tag below ๐Ÿ™Œ
โ€œWhat gets measured, gets managed.โ€๐Ÿ”ฅ โ€” I had a great consultation with a friend that other day and some guys that are keen to build muscle may resonate with this post too. My mate wanted to build muscle over the coming months and look and feel better.๐Ÿ˜Ž - He was training consistently, getting 4-5 weight sessions in a week but he was not tracking his nutrition on a daily basis. He was unsure of his calorie intake and felt deflated that he was getting nowhere.๐Ÿ˜• - He reminded me of myself just a few years ago. I was training day in day out, but going home and devouring everything and anything in sight. I didn't have a clue how many calories I was consuming daily and never ever got the results I was after. ๐Ÿคจ - Literally I was pissing against the wind trying to get the results and was getting really frustrated. ๐Ÿค” So from myย experiencesย the advice I gave my buddy was this:ย ๐Ÿ‘‡ - โœ…Find a nutritional approach that is suitable for YOU, that you have the time to prep meals and prepare for each week every week. โœ…Find a nutritional approach that is sustainable and that will get you to where you need to be. โœ…Find an eating regime that you know how many calories you are eating daily, whether it is Myfitnesspal tracking or tailored food plans. โœ…Be extremely consistent with your training. Getting in at least 3 weights sessions a week split into either upper/lower or push/pull/legs or body part splits: ๐Ÿ™Œ Doing this week in week out will certainly yield the results he was after. ๐Ÿ”ฅ โœ…Also getting in enough sleep of 7/8 hours that would help with recovery, stress managementย andย fatigue. And lastly....๐Ÿ‘‡ โœ…Setting goals, setting a deadline, reverse engineering how you will get there and taking a step by step, day by day approach.๐Ÿ˜€ If you are ticking all the boxes with training and nutrition, you will get to your end destination over time.๐Ÿ™Œ - Tag a gym buddy that would benefit from reading this ๐Ÿ’ช Tag below ๐Ÿ™Œ
JANUARY Online Nutrition Coaching slots open this week !!
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โžก๏ธ 6 weeks fully online
โžก๏ธ Fully customised nutrition plan
โžก๏ธ 7 day mentor support
โžก๏ธ Weekly Check Ins
โžก๏ธ Workout / Exercise planning
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My #results are well known from clients right across the UK, Ireland and beyond.
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DM for details. We start January 7th.
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#irishmuscle #irishfitfam #coach #education #motivation #gymlife #weightlossjourney #transformation #inspiration #fitpros #fitfam #scottishfitfam #diet #onlinecoaching #personaltrainer
JANUARY Online Nutrition Coaching slots open this week !! . โžก๏ธ 6 weeks fully online โžก๏ธ Fully customised nutrition plan โžก๏ธ 7 day mentor support โžก๏ธ Weekly Check Ins โžก๏ธ Workout / Exercise planning . My #results  are well known from clients right across the UK, Ireland and beyond. . DM for details. We start January 7th. - - - - - - - #irishmuscle  #irishfitfam  #coach  #education  #motivation  #gymlife  #weightlossjourney  #transformation  #inspiration  #fitpros  #fitfam  #scottishfitfam  #diet  #onlinecoaching  #personaltrainer 
EPISODE 8 of my podcast DO OR DIE is out tomorrow.
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If weight loss is your goal this will be off interest ๐Ÿ˜‰
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Are you up to date with the first 7 episodes ?? Link in Bio ....
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#fitover40 #irishfitfam #irishmuscle #bodytransformation #mindset #goals #fitness #nutrition #coach #education #motivation #DoOrDie #powergram #podcast #inspiration #scottishfitfam
Wee throw back to get me motivated for the week ahead ๐Ÿ’ช๐Ÿ’ช#autoimmunedisease #heartattacksurvivor #healthyfood
Happy birthday Ashleen Nicell sheโ€™s training so hard that I couldnโ€™t get her cake so I improvised and got her a salad not all heroโ€™s where capes I know ๐Ÿ˜‚๐Ÿ˜‚
Happy birthday Ashleen Nicell sheโ€™s training so hard that I couldnโ€™t get her cake so I improvised and got her a salad not all heroโ€™s where capes I know ๐Ÿ˜‚๐Ÿ˜‚
Weekend Workout ๐Ÿ‹๏ธโ€โ™€๏ธ
Back and Biceps๐Ÿ’ช
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Donโ€™t forget to bookmark ๐Ÿ”–โ†—๏ธ
Tap that button. ๐Ÿ™Œ
Small snippet of a Back and Biceps workout for you to try. ๐Ÿ™Œ
1๏ธโƒฃLat pulldown 3 Sets x 12 reps.
2๏ธโƒฃRope Cable Bicep curls 3 sets x 15 reps.
3๏ธโƒฃV bar pulldown - 3x10reps.
4๏ธโƒฃPreacher curl machine - 3x12reps.
5๏ธโƒฃRear delt flies - 3x15reps.
6๏ธโƒฃLow Seated Rows - 3x12 reps.
7๏ธโƒฃFinisher:Dumbbell Hammer curls 2x25reps. ๐Ÿ’ช๐Ÿ™Œ
Tag a buddy that you would try this with ๐Ÿ™Œ๐Ÿ’ช
Weekend Workout ๐Ÿ‹๏ธโ€โ™€๏ธ Back and Biceps๐Ÿ’ช โ€” Donโ€™t forget to bookmark ๐Ÿ”–โ†—๏ธ Tap that button. ๐Ÿ™Œ Small snippet of a Back and Biceps workout for you to try. ๐Ÿ™Œ 1๏ธโƒฃLat pulldown 3 Sets x 12 reps. 2๏ธโƒฃRope Cable Bicep curls 3 sets x 15 reps. 3๏ธโƒฃV bar pulldown - 3x10reps. 4๏ธโƒฃPreacher curl machine - 3x12reps. 5๏ธโƒฃRear delt flies - 3x15reps. 6๏ธโƒฃLow Seated Rows - 3x12 reps. 7๏ธโƒฃFinisher:Dumbbell Hammer curls 2x25reps. ๐Ÿ’ช๐Ÿ™Œ Tag a buddy that you would try this with ๐Ÿ™Œ๐Ÿ’ช
Fridge goals๐Ÿ™Œ๐Ÿผ Have you tried @3denergydrinks ?
Fridge goals๐Ÿ™Œ๐Ÿผ Have you tried @3denergydrinks ?
๐Ÿ”ฅFLEX FRIDAY๐Ÿ”ฅ -
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๐Ÿ”ฅGET MOTIVATED๐Ÿ”ฅ
๐Ÿ”ฅGET SHIT DONE๐Ÿ”ฅ
๐Ÿ”ฅGET RESULTS๐Ÿ”ฅ
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One of my favorites quotes - if you have one eye on an excuse you will use it every time ๐ŸŽ“
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#focused #flexfriday #fitness  #apparel #gym #instapic  #instafit #fitlifestyle  #diet #goals #dailygrind #irishmuscle #gymshark  #pumpchasers #bodypower #athletic #workout #trainhard  #abs #shredz
Two years into training versus 7 years into training with few years missed with #autoimmunedisease
Two years into training versus 7 years into training with few years missed with #autoimmunedisease 
READY FOR CHANGE ??
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EPISODE 7 of my Podcast is now available. Link in Bio.
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" Keep your Promises ".
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Sometimes all you need is a promise to yourself and a determination to keep it. Let that keep you right on the tougher days.
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Have a listen. Let be know what you think.
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#fitover40 #irishfitfam #irishmuscle #bodytransformation #mindset #goals #fitness #nutrition #coach #education #motivation #podcast #scottishfitfam
๐Ÿ’ฅThis is my diary for tomorrow just as you can see not many slots left so get in quick now and take advantage of all offers ๐Ÿ’ฅ

There is 3 options;

1st option is a small group PT session, this is 3 or 4 clients in a private group for 3 PT sessions a week for 6 weeks. The sessions will be split into two upper body and one lower body to work  to the full body. The group can be made up of 3/4 friends or you will be put into a  similar ability group. ๐Ÿ‘ญ๐Ÿ‘ฌ 2nd option is 3 one on one PT sessions a week for 6 weeks. Your PT will split the workouts to cover each muscle group and target any weakness. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ 3rd option is a couples/partners/friends shred, this includes 3 PT sessions a week for 6 weeks for a those wanting to train and improve their health together. ๐Ÿ‘ซ 
All options include: โ€ข an eating plan unique to each client ๐Ÿฝ ๐Ÿฅ— โ€ข Weekly weight ins and โš–๏ธโœ‚๏ธ โ€ข Before and after pictures to monitor progress ๐Ÿ“ธ โ€ข advice and support as and when needed โ˜Ž๏ธ๐Ÿ“ฑ โ€ข All sessions are personalised to the group/client, and their abilities and goals. 
Deposit being taken to book your slots. Filling up fast,!!!!!!!!!!!!! Sessions to be paid weekly or for the 6 weeks in total for a discount. 
PM to book or if you need anymore information.vt
๐Ÿ’ฅThis is my diary for tomorrow just as you can see not many slots left so get in quick now and take advantage of all offers ๐Ÿ’ฅ There is 3 options; 1st option is a small group PT session, this is 3 or 4 clients in a private group for 3 PT sessions a week for 6 weeks. The sessions will be split into two upper body and one lower body to work to the full body. The group can be made up of 3/4 friends or you will be put into a similar ability group. ๐Ÿ‘ญ๐Ÿ‘ฌ 2nd option is 3 one on one PT sessions a week for 6 weeks. Your PT will split the workouts to cover each muscle group and target any weakness. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ 3rd option is a couples/partners/friends shred, this includes 3 PT sessions a week for 6 weeks for a those wanting to train and improve their health together. ๐Ÿ‘ซ All options include: โ€ข an eating plan unique to each client ๐Ÿฝ ๐Ÿฅ— โ€ข Weekly weight ins and โš–๏ธโœ‚๏ธ โ€ข Before and after pictures to monitor progress ๐Ÿ“ธ โ€ข advice and support as and when needed โ˜Ž๏ธ๐Ÿ“ฑ โ€ข All sessions are personalised to the group/client, and their abilities and goals. Deposit being taken to book your slots. Filling up fast,!!!!!!!!!!!!! Sessions to be paid weekly or for the 6 weeks in total for a discount. PM to book or if you need anymore information.vt
Just one of the messages I teach in my Seminars ...
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Don't say YES to others when that means you're really saying NO to yourself.
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I get it. It's easier to just people-please. Roll over, keep them happy. An easy life.
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WRONG ....
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When that doesn't serve you then a polite NO is the correct answer. If they're offended that's actually their problem. If they resent you then consider their worth in your life..
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The thing is LIFE is too short to make others WIN as we LOSE. I spent years doing just that and it trapped me ! It was destructive. Now I see it every week in clients. Decisions are made that drag them down so others can get their way.
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I love doing whatever I can to help others. This isn't a selfish crusade, far from it. By freeing myself from this I can choose who to help and feel fulfilled doing it ๐Ÿ˜
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Sound familiar ??
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Are you guilty of people-pleasing at your own expense ??
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#coach #education #motivation #weightlossjourney #transformation #irishfitfam #irishmuscle #bodytransformation #mindset #goals #fitness #nutrition #scottishfitfam #fitfam
Just one of the messages I teach in my Seminars ... . Don't say YES to others when that means you're really saying NO to yourself. . I get it. It's easier to just people-please. Roll over, keep them happy. An easy life. . WRONG .... . When that doesn't serve you then a polite NO is the correct answer. If they're offended that's actually their problem. If they resent you then consider their worth in your life.. . The thing is LIFE is too short to make others WIN as we LOSE. I spent years doing just that and it trapped me ! It was destructive. Now I see it every week in clients. Decisions are made that drag them down so others can get their way. . I love doing whatever I can to help others. This isn't a selfish crusade, far from it. By freeing myself from this I can choose who to help and feel fulfilled doing it ๐Ÿ˜ . Sound familiar ?? . Are you guilty of people-pleasing at your own expense ?? - - - - - - #coach  #education  #motivation  #weightlossjourney  #transformation  #irishfitfam  #irishmuscle  #bodytransformation  #mindset  #goals  #fitness  #nutrition  #scottishfitfam  #fitfam 
WIN WIN WIN!!! To celebrate a launch of @bolerolimonadewinkel hydration brand we have @nike sports bag to giveaway full of BOLERO hydration sachets!!! ๐Ÿ˜

To win:
โœ…follow us and like the post
โœ…tag your friends in the comments
SIMPLE!!! Winner announced on Friday over DM!
WIN WIN WIN!!! To celebrate a launch of @bolerolimonadewinkel hydration brand we have @nike sports bag to giveaway full of BOLERO hydration sachets!!! ๐Ÿ˜ To win: โœ…follow us and like the post โœ…tag your friends in the comments SIMPLE!!! Winner announced on Friday over DM!
Best bench day in a while. Shoulder held up pretty well. 460 for 8 moved easy so I did a set of 5 Hundy for 3 then this paused 500 plus 40 in chains single. Hope everyone had a great day #benchpress #benchislife #powerlifting #powerliftingmotivation #roadto600 #killit #grinding #nospotnoproblem #idratherbedeadthanaverage #fuckyourelbow #irishmuscle #fatandjacked #inkedmuscle #thompsonfatpad #inzerelbowsleeves #gunsnroses #01801 #psycoticpreworkout #steelebarbellclub
Best bench day in a while. Shoulder held up pretty well. 460 for 8 moved easy so I did a set of 5 Hundy for 3 then this paused 500 plus 40 in chains single. Hope everyone had a great day #benchpress  #benchislife  #powerlifting  #powerliftingmotivation  #roadto600  #killit  #grinding  #nospotnoproblem  #idratherbedeadthanaverage  #fuckyourelbow  #irishmuscle  #fatandjacked  #inkedmuscle  #thompsonfatpad  #inzerelbowsleeves  #gunsnroses  #01801  #psycoticpreworkout  #steelebarbellclub 
Work in progress 6 months to improve on this... keep the waist tight ๐Ÿ’ฏ #backday #offseason
Work in progress 6 months to improve on this... keep the waist tight ๐Ÿ’ฏ #backday  #offseason 
#Repost @gains.by.alan with @get_repost
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When people ask where do you get your energy for those long hikes ๐ŸŒฑ๐Ÿ”ฅ
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Only a few more days left for you all to get 30% off your entire order @weiderireland ๐Ÿ‡ฎ๐Ÿ‡ช use discount code NOVEMBERMADNESS30 ๐Ÿ”ฅ
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#weiderireland#irishfitfam#irishfitness#irishmuscle#mayofitfam#galwayfitfam#dublinfitfam#corkfitfam#supplements#naturalenergy
Back in the game ๐Ÿ’ช๐Ÿ™Œ๐Ÿ”ฅ
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Leading on from my insta story a few hours ago ๐Ÿ˜…where I said I hadnโ€™t been consistent with my weight sessions the last 2-3 week. I just trained with my good aul buddy @niallersdc2 and smashed a serious leg session in @hustlefitnessennis ๐Ÿ”ฅV-Squat-200kg for 8reps into a ๐Ÿ‘‡
๐Ÿ”ฅV-Squat-220kg for 5reps๐Ÿ’ช
I feel super after that and Iโ€™m ready to plough on for the rest of the week. ๐Ÿ˜€
Like I had said on my story earlier, I was making excuses and not scheduling in my weight sessions. I was just skipping them altogether and prioritizing other work related things. ๐Ÿ˜•
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It can happen to any of us and training can take a back seat at time. But I need to realise and take my own advice here too ๐Ÿ˜‚ that not every day will be perfect.๐Ÿ‘Œ
However every session will add. Every bit of progress is a win. For me... ๐Ÿ‘‡
Training makes me feel epic mentally and physically. 
So that is also a huge reminder to keep showing up and getting it done โœ… ๐Ÿ™Œโ™ฅ๏ธ
Back in the game ๐Ÿ’ช๐Ÿ™Œ๐Ÿ”ฅ โ€” Leading on from my insta story a few hours ago ๐Ÿ˜…where I said I hadnโ€™t been consistent with my weight sessions the last 2-3 week. I just trained with my good aul buddy @niallersdc2 and smashed a serious leg session in @hustlefitnessennis ๐Ÿ”ฅV-Squat-200kg for 8reps into a ๐Ÿ‘‡ ๐Ÿ”ฅV-Squat-220kg for 5reps๐Ÿ’ช I feel super after that and Iโ€™m ready to plough on for the rest of the week. ๐Ÿ˜€ Like I had said on my story earlier, I was making excuses and not scheduling in my weight sessions. I was just skipping them altogether and prioritizing other work related things. ๐Ÿ˜• - It can happen to any of us and training can take a back seat at time. But I need to realise and take my own advice here too ๐Ÿ˜‚ that not every day will be perfect.๐Ÿ‘Œ However every session will add. Every bit of progress is a win. For me... ๐Ÿ‘‡ Training makes me feel epic mentally and physically. So that is also a huge reminder to keep showing up and getting it done โœ… ๐Ÿ™Œโ™ฅ๏ธ
Such a pleasure speaking to Sam Conley - a true inspiration who has gone through a profound body and life changing transformation. 
Thanks so much Sam for your honesty and for coming over to share your story ๐Ÿ˜Š๐Ÿ‘๐Ÿผ๐Ÿ’› #Repost @samconley_fitness with @get_repost
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So I've had my @inspiredinburgh interview ๐Ÿ˜Š
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You'll get the chance to see it in full in a couple of weeks.
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I'm buzzing ...
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@elliotcreeves has a reputation for being a top class interviewer and it is true. He definitely got the best from me !!
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I hope you enjoy ๐Ÿ˜€
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What an amazing experience in a city I truly love. And that got me thinking last night.
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Thinking about the amazing people I've met and adventures I've been on ....
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And all because I cut loose the anchor that held me back all my life. My weight. It's crazy.
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To think I could have missed out on everything I've experienced over the last few years is frightening.
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That's why I'm so PASSIONATE about helping others succeed ๐Ÿ˜‰
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What's holding you back ??
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What's your anchor ??
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What are you missing out on ??
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What could be out there waiting for you ??
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CHANGE is scary, I get that ...
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But.
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Leading an unfulfilled life when it doesn't have to be that way ...
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That's PROPER SCARY !!
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Choose your scary ...
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Carefully.
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#irishmuscle #irishfitfam #fitfam #coach #personaltrainer #edinburgh #lovemyjob #samconleyfitness #dreambig #nextlevel #inspirededinburgh #scottishfitfam #scotland #weightlossjourney #theSamPlan
Such a pleasure speaking to Sam Conley - a true inspiration who has gone through a profound body and life changing transformation. Thanks so much Sam for your honesty and for coming over to share your story ๐Ÿ˜Š๐Ÿ‘๐Ÿผ๐Ÿ’› #Repost  @samconley_fitness with @get_repost ใƒปใƒปใƒป So I've had my @inspiredinburgh interview ๐Ÿ˜Š . You'll get the chance to see it in full in a couple of weeks. . I'm buzzing ... . @elliotcreeves has a reputation for being a top class interviewer and it is true. He definitely got the best from me !! . I hope you enjoy ๐Ÿ˜€ . What an amazing experience in a city I truly love. And that got me thinking last night. . Thinking about the amazing people I've met and adventures I've been on .... . And all because I cut loose the anchor that held me back all my life. My weight. It's crazy. . To think I could have missed out on everything I've experienced over the last few years is frightening. . That's why I'm so PASSIONATE about helping others succeed ๐Ÿ˜‰ . What's holding you back ?? . What's your anchor ?? . What are you missing out on ?? . What could be out there waiting for you ?? . CHANGE is scary, I get that ... . But. . Leading an unfulfilled life when it doesn't have to be that way ... . That's PROPER SCARY !! . Choose your scary ... . Carefully. - - - - - - #irishmuscle  #irishfitfam  #fitfam  #coach  #personaltrainer  #edinburgh  #lovemyjob  #samconleyfitness  #dreambig  #nextlevel  #inspirededinburgh  #scottishfitfam  #scotland  #weightlossjourney  #theSamPlan 
Thermic Effecr of Feeding - easiest tip to help lose body fat is to increase your daily protein intake. Why ? Because protein enables the Thermic Effect of Feeding which means it burns calories from it because of digestion, abortion and elimination of the protein being broken down in the body - protein has 30% effect on TEF

Approx: Protein 30% Fibre 30% Carbs 6-8% Fats 2-3%

#mayofitfam #irishfitfam #irishmuscle #ribbf #fitfamuk #fitfam #ukfitfam #ifbb #ukbff #npc #zyzz #fitness #fitnessmodel #gymshark #alphalete #abs #shredded #ripped #fitnessgoals #fitspo  #gym #bodybuilding #myprotein #irishfitness #mensphysique #galwayfitfam #dublinfitfam
Thermic Effecr of Feeding - easiest tip to help lose body fat is to increase your daily protein intake. Why ? Because protein enables the Thermic Effect of Feeding which means it burns calories from it because of digestion, abortion and elimination of the protein being broken down in the body - protein has 30% effect on TEF Approx: Protein 30% Fibre 30% Carbs 6-8% Fats 2-3% #mayofitfam  #irishfitfam  #irishmuscle  #ribbf  #fitfamuk  #fitfam  #ukfitfam  #ifbb  #ukbff  #npc  #zyzz  #fitness  #fitnessmodel  #gymshark  #alphalete  #abs  #shredded  #ripped  #fitnessgoals  #fitspo  #gym  #bodybuilding  #myprotein  #irishfitness  #mensphysique  #galwayfitfam  #dublinfitfam