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Every wanna be gym lad on Black Friday 🤭🤕goes to the gym in the new gear off their rocker sipping on some lemonade after church with a split of Monday chest Friday arms and repeat 💪🏻
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#gains#balckfriday#gymshark#likeforlikes#followforfollowback#aesthetics#aesthetic#aesthetictumblr#gymlad#irishfitfam#ukfitfam#rawgyms#goldsgym#hypebeast#gym#gymfail#gymfail#getaaronabra#ghost#preworkout#postworkout#protein#food
Back attack 👊🏼
I read on this recently that deadlifts are an “inefficient way of growing your back” and I couldn’t disagree more! .
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Through the years as much as I trained my back through isolations I felt like I still had ‘a fat back’. In the last year I’ve included deadlifts every single week in my training and the results speak for themselves. I still do back isolations but I 💯 wouldn’t have progressed as much had it not been for deadlifting consistently
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Not saying what works for me works for everyone but don’t underestimate the power of compounds (pardon the pun) 🌟
Back attack 👊🏼 I read on this recently that deadlifts are an “inefficient way of growing your back” and I couldn’t disagree more! . . . . Through the years as much as I trained my back through isolations I felt like I still had ‘a fat back’. In the last year I’ve included deadlifts every single week in my training and the results speak for themselves. I still do back isolations but I 💯 wouldn’t have progressed as much had it not been for deadlifting consistently . . . . Not saying what works for me works for everyone but don’t underestimate the power of compounds (pardon the pun) 🌟
Building slowly again. That back injury set me back a good bit but getting some good strength back now. On Monday we do arms. 
#mondayarms #bicep #tricep #gym #mondaynightsession #building #bulking #weights #lifting #workinghard #eatingeverything #rawgyms #rawgymsdublin #rawsandyford #sydneyswans #afl #jersey
Some good shape coming back. Shoulder day today. Who doesn't love bulking season??? #bulkingseason #bulking #eatallthefood #gym #gymlife #feelinggood #building #strength #myprotein #raw #rawgymsdublin #rawgyms #rawsandyford #fitness #weights #shoulderday
Current Shape 🤓 not current colour, I’m tanned in the last few days 🤪😅
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Have to accept a bit of ‘fluff’ in the next while for gaining weight and building more muscle but that’s all part of progress 💪🏼 I’ll continue to build my strength across all major muscle groups while increasing calories but keeping my nutrition clean overall (about that balance!)
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Hoping any doughnuts consumed along the way go to my 🍑🍩
Current Shape 🤓 not current colour, I’m tanned in the last few days 🤪😅 . . . Have to accept a bit of ‘fluff’ in the next while for gaining weight and building more muscle but that’s all part of progress 💪🏼 I’ll continue to build my strength across all major muscle groups while increasing calories but keeping my nutrition clean overall (about that balance!) . . . Hoping any doughnuts consumed along the way go to my 🍑🍩
Chest Flyes 🦋
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Whether it’s bench press, chest flyes, dips etc., it’s important to train all areas of your body and not just focus on building a 🍑, to increase strength and ‘tone’ all over
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A lot of people associate chest exercises with men alone but that’s not the case ❌ To effectively build a strong ‘core’, that means abs, obliques, chest and back - not doing 100 sit ups every night! .
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Expand your training and don’t be afraid to go for it 💪🏼
Chest Flyes 🦋 . . . Whether it’s bench press, chest flyes, dips etc., it’s important to train all areas of your body and not just focus on building a 🍑, to increase strength and ‘tone’ all over . . . A lot of people associate chest exercises with men alone but that’s not the case ❌ To effectively build a strong ‘core’, that means abs, obliques, chest and back - not doing 100 sit ups every night! . . . Expand your training and don’t be afraid to go for it 💪🏼
“I’m eating healthy but I’m still not losing weight” .
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When it comes to healthy eating, it helps to fill up on foods with high nutritional value but if you’re consuming too many calories you won’t lose weight. It’s as simple as - increase calories to gain weight and decrease calories to lose weight
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High fat foods such as avocados, hummus etc. are an excellent source of nutritional value but also high in calories. So if you decide to eat the whole tub of hummus (instead of 1-2 tablespoons), you’ll be consuming a lot more calories due to the calories per gram .
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Having a good balance of protein, carbs and fats in your diet is important, but beware of portion size and calorie intake when it comes to the high fat ‘healthy food’ 🙂
“I’m eating healthy but I’m still not losing weight” . . . When it comes to healthy eating, it helps to fill up on foods with high nutritional value but if you’re consuming too many calories you won’t lose weight. It’s as simple as - increase calories to gain weight and decrease calories to lose weight . . . High fat foods such as avocados, hummus etc. are an excellent source of nutritional value but also high in calories. So if you decide to eat the whole tub of hummus (instead of 1-2 tablespoons), you’ll be consuming a lot more calories due to the calories per gram . . . Having a good balance of protein, carbs and fats in your diet is important, but beware of portion size and calorie intake when it comes to the high fat ‘healthy food’ 🙂
Tackling ‘The Hurricane’ today 🤭 .
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For someone that’s allergic to the treadmill and have to push myself for cardio in general, I fancied a new challenge 💁🏼‍♀️
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A lot of people tend to stick to what they like in the gym, but it’s just as important to do exercises, and workouts, you find difficult and/or don’t like to push you that bit extra
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Mixing up metabolic conditioning & strength training = greater progress 💪🏼
Tackling ‘The Hurricane’ today 🤭 . . . For someone that’s allergic to the treadmill and have to push myself for cardio in general, I fancied a new challenge 💁🏼‍♀️ . . . A lot of people tend to stick to what they like in the gym, but it’s just as important to do exercises, and workouts, you find difficult and/or don’t like to push you that bit extra . . . Mixing up metabolic conditioning & strength training = greater progress 💪🏼
Lovely weekend with lovely humans ❤

#rawgyms #irishfitfam #irishflexyfam
‘Looking After Your Mental Health’ - new post on the Read Me section of my website 🤗 www.klhfitness.ie .
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Few tips to help looking after your mind 🧠😃 .
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I’m not all just about the gym 🤪🤗
‘Looking After Your Mental Health’ - new post on the Read Me section of my website 🤗 www.klhfitness.ie . . . . Few tips to help looking after your mind 🧠😃 . . . . I’m not all just about the gym 🤪🤗
New PB @ 95kg on Friday 🙋🏽‍♀️ Good comeback from my shitty deadlifts session the week before🙈😅
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100kg I’m coming for you..little by little ⚡️
New PB @ 95kg on Friday 🙋🏽‍♀️ Good comeback from my shitty deadlifts session the week before🙈😅 . . . . 100kg I’m coming for you..little by little ⚡️
We’ve got some big news coming🤫🍋
99 Calories, served ice cold❄️❄️
We’ve got some big news coming🤫🍋 99 Calories, served ice cold❄️❄️
Fitness content is still going to be coming on this page and my YouTube so don’t worry lads 💪🏻 Here’s a throwback to me and @mrtitanfitness @sharpdiv when we smashed a workout in @rawgymsdublin 🙌🏻 And if you haven’t seen already, @sharpdiv joined me as my first guest on ‘The Unnamed Podcast’ which was uploaded yesterday! So make sure to click the link in my bio to watch and subscribe if you haven’t already!! #rawgyms #dublin #podcast #scottish
Fitness content is still going to be coming on this page and my YouTube so don’t worry lads 💪🏻 Here’s a throwback to me and @mrtitanfitness @sharpdiv when we smashed a workout in @rawgymsdublin 🙌🏻 And if you haven’t seen already, @sharpdiv joined me as my first guest on ‘The Unnamed Podcast’ which was uploaded yesterday! So make sure to click the link in my bio to watch and subscribe if you haven’t already!! #rawgyms  #dublin  #podcast  #scottish 
⚡️And last, but by no means least! We have a BRAND NEW 4 week term on Saturdays ⚡️
CONTORTION! Starting Nov 10th! 
This class is for Intermediates / Advanced Students.
Whether you’ve been to my Splits/ Backbend terms or you are growing confident in back-bending & splits - then this class is for you! 
We will work on contortion poses such as elbow stands, chest stands, over splits, doubles moves and lots more! ⚡️⚡️ ⚡️ Private Mail OR Email kfflex@gmail.com to ask any q/book your place! 
Early Bird Ends THIS Wednesday ✨

#contortion 
#flexible #flexibility #strength #conditioning #generalmobility #movement #irishfitfam #irishflexyfam #rawgyms #rawgymsdublin #stretch
⚡️And last, but by no means least! We have a BRAND NEW 4 week term on Saturdays ⚡️ CONTORTION! Starting Nov 10th! This class is for Intermediates / Advanced Students. Whether you’ve been to my Splits/ Backbend terms or you are growing confident in back-bending & splits - then this class is for you! We will work on contortion poses such as elbow stands, chest stands, over splits, doubles moves and lots more! ⚡️⚡️ ⚡️ Private Mail OR Email kfflex@gmail.com to ask any q/book your place! Early Bird Ends THIS Wednesday ✨ #contortion  #flexible  #flexibility  #strength  #conditioning  #generalmobility  #movement  #irishfitfam  #irishflexyfam  #rawgyms  #rawgymsdublin  #stretch 
⚡️ And BackBends! ⚡️
Starting on Nov 11th for 4 weeks! 
Release and open tight shoulders & upper back - stretch tight hip flexors and strengthen core & lower back for full body BackBend ✨
Mmm Mmm Mmm✨✨✨
We will work on drop backs, bridges, elbow stands & more! 
This class is perfect for early Intermediates ⚡️
Early Bird ends THIS Wednesday! 
Private Mail OR Email kfflex@gmail.com if you’ve any queries/ book your place ✨#backbend #backbends 
#flexible #flexibility #strength #conditioning #generalmobility #movement #irishfitfam #irishflexyfam #rawgyms #rawgymsdublin #stretch
⚡️ And BackBends! ⚡️ Starting on Nov 11th for 4 weeks! Release and open tight shoulders & upper back - stretch tight hip flexors and strengthen core & lower back for full body BackBend ✨ Mmm Mmm Mmm✨✨✨ We will work on drop backs, bridges, elbow stands & more! This class is perfect for early Intermediates ⚡️ Early Bird ends THIS Wednesday! Private Mail OR Email kfflex@gmail.com if you’ve any queries/ book your place ✨#backbend  #backbends  #flexible  #flexibility  #strength  #conditioning  #generalmobility  #movement  #irishfitfam  #irishflexyfam  #rawgyms  #rawgymsdublin  #stretch 
⚡️And Second Up on our New 4 Week Flexibility Term is SPLITS⚡️
Starting on November 11th!
What’s this you ask? 
A range of active flexibility, PNF stretching, partner, ballistic & movement based stretches to get you deeper into your splits. 
We will work on basic splits, Pancake, Box Splits, standing splits... did I mention splits?

Don’t worry if you don’t have the splits - that’s what class is for! 
Open to beginners and intermediates! 
Private Mail OR Email kfflex@gmail.com to book your place! #splits 
#flexible #flexibility #strength #conditioning #generalmobility #movement #irishfitfam #irishflexyfam #rawgyms #rawgymsdublin #stretch
⚡️And Second Up on our New 4 Week Flexibility Term is SPLITS⚡️ Starting on November 11th! What’s this you ask? A range of active flexibility, PNF stretching, partner, ballistic & movement based stretches to get you deeper into your splits. We will work on basic splits, Pancake, Box Splits, standing splits... did I mention splits? Don’t worry if you don’t have the splits - that’s what class is for! Open to beginners and intermediates! Private Mail OR Email kfflex@gmail.com to book your place! #splits  #flexible  #flexibility  #strength  #conditioning  #generalmobility  #movement  #irishfitfam  #irishflexyfam  #rawgyms  #rawgymsdublin  #stretch 
⚡️And First Up on our New 4 Week Starting In Nov 11th Flexibility Term is GENERAL MOBILITY ⚡️
What’s this you ask? 
A range of active flexibility, floor based movement and basic choreography exercises to gain strength and control in your overall flexibility.
A wonderful introduction into flexibility conditioning and training. Amazing workout for legs, shoulders and core.
Open to beginners and eager intermediates! 
Early Bird Ends THIS Wednesday ⚡️
Private Mail OR Email kfflex@gmail.com to book your place! 
#flexible #flexibility #strength #conditioning #generalmobility #movement #irishfitfam #irishflexyfam #rawgyms #rawgymsdublin #stretch
⚡️And First Up on our New 4 Week Starting In Nov 11th Flexibility Term is GENERAL MOBILITY ⚡️ What’s this you ask? A range of active flexibility, floor based movement and basic choreography exercises to gain strength and control in your overall flexibility. A wonderful introduction into flexibility conditioning and training. Amazing workout for legs, shoulders and core. Open to beginners and eager intermediates! Early Bird Ends THIS Wednesday ⚡️ Private Mail OR Email kfflex@gmail.com to book your place! #flexible  #flexibility  #strength  #conditioning  #generalmobility  #movement  #irishfitfam  #irishflexyfam  #rawgyms  #rawgymsdublin  #stretch 
When yo’ finished work for 2 weeks 🙋🏻‍♀️ well, one job anyway😅💻 .
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Adventure time ✈️🚂
When yo’ finished work for 2 weeks 🙋🏻‍♀️ well, one job anyway😅💻 . . . . Adventure time ✈️🚂
When the fans show up but you don’t perform 🤭
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Social media is full of creating the ‘perfect life’, having the perfect body and not allowing others to see our failures. Often times I can even be guilty of posting about my constant progress.
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The reality is that things go wrong, you have good days and bad days and no where is that more relevant than on the gym floor.
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Two weeks in a row I got 92.5kg deadlift. Perfect form, no major struggle and I probably could’ve tried 95kg but decided to quit while I was ahead. At the end of a week of heavy lifting I decided to try 100kg with wrist straps and this demonstrates my epic failure 😅
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I keep watching this video just for the laugh I get - the bar isn’t moving anywhere. I could’ve been disheartened but I’ve learned in the gym, and in life, that things take time, progress isn’t a steady line but more of a rollercoaster and we have to take the good with the bad.
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100kg was always my goal and I’ll get there yet 🤪 As I always tell my clients, sustainable lifestyle changes and long term progress is much better than fad diets and mad fitness routines. I think we all need to show more of our failures and the reality behind lifting heavy and ‘getting fit’.
When the fans show up but you don’t perform 🤭 . . . Social media is full of creating the ‘perfect life’, having the perfect body and not allowing others to see our failures. Often times I can even be guilty of posting about my constant progress. . . . The reality is that things go wrong, you have good days and bad days and no where is that more relevant than on the gym floor. . . . Two weeks in a row I got 92.5kg deadlift. Perfect form, no major struggle and I probably could’ve tried 95kg but decided to quit while I was ahead. At the end of a week of heavy lifting I decided to try 100kg with wrist straps and this demonstrates my epic failure 😅 . . . I keep watching this video just for the laugh I get - the bar isn’t moving anywhere. I could’ve been disheartened but I’ve learned in the gym, and in life, that things take time, progress isn’t a steady line but more of a rollercoaster and we have to take the good with the bad. . . . 100kg was always my goal and I’ll get there yet 🤪 As I always tell my clients, sustainable lifestyle changes and long term progress is much better than fad diets and mad fitness routines. I think we all need to show more of our failures and the reality behind lifting heavy and ‘getting fit’.
Alright guys & gals! *DAY CHANGE!* THIS FRIDAY
Movement & Mobility 6.30pm - 7 45pm. ( No Saturday Class!) If you'd like to join in this 75 min class packed with a full work out including cardio, movement & floorwork sequences AND  choreography - PM to Book Your Place!

Spaces Limited! Private Mail To Book Your Place! 
Choreography will range from Flexy Flow to simple & fun jazz/hip hop like here 💃🕴 Thanks boys for sticking around for a video after class, @lynzvong
We missed you!! #movement #mobility #flexyflow
#rawgyms
#rawgymsdublin #irishfitfam
Alright guys & gals! *DAY CHANGE!* THIS FRIDAY Movement & Mobility 6.30pm - 7 45pm. ( No Saturday Class!) If you'd like to join in this 75 min class packed with a full work out including cardio, movement & floorwork sequences AND choreography - PM to Book Your Place! Spaces Limited! Private Mail To Book Your Place! Choreography will range from Flexy Flow to simple & fun jazz/hip hop like here 💃🕴 Thanks boys for sticking around for a video after class, @lynzvong We missed you!! #movement  #mobility  #flexyflow  #rawgyms  #rawgymsdublin  #irishfitfam 
Thanks Lynsey & Colm for sticking around to do a lil snippet of our choreo from Movement & Mobility 💃

If you'd like to join in this 75 min class packed with cardio, floorwork sequences & fun choreography - PM our Insta Page!

Choreography will range from Flexy Flow to simple old school 80's hip hop like here 😂 
Class is THIS Saturday 11-12.15 
Keep your eyes peeled for news on new terms & even more new classes!! #movement #mobility #kfflexibility #fitness #flexibility #rawgyms #
Thanks Lynsey & Colm for sticking around to do a lil snippet of our choreo from Movement & Mobility 💃 If you'd like to join in this 75 min class packed with cardio, floorwork sequences & fun choreography - PM our Insta Page! Choreography will range from Flexy Flow to simple old school 80's hip hop like here 😂 Class is THIS Saturday 11-12.15 Keep your eyes peeled for news on new terms & even more new classes!! #movement  #mobility  #kfflexibility  #fitness  #flexibility  #rawgyms  #
Our flexy army from General Mobility, Splits & BackBends ❤
What our Sundays are all about ❤
#moveyourbody #mobility #movement #flexyarmy #flexibility #stretching #strength #rawgyms #rawgym
Check out these beauties ❤

Some of our beautiful backbenders today
❤❤❤ #backbends #rawgyms #kfflexibility #flexibility #mobility #stretching
Commitment = results 😎😎
Commitment = results 😎😎
How annoying is that one curl 🙄
How annoying is that one curl 🙄
Look at the light perfectly bouncing off my head though 💡 .
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Concentration face 🤪
Look at the light perfectly bouncing off my head though 💡 . . . . Concentration face 🤪
Back attack 👊🏼 .
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Oh how much we’ve grown this year 💪🏼🏋🏼‍♀️
Back attack 👊🏼 . . . . Oh how much we’ve grown this year 💪🏼🏋🏼‍♀️
440kg/970lbs strength starting to come back up 🙏. We're working believe that 👊.
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#gymlife #gymlion #gymmotivation #fitnessmotivation #dublin #irishfitfam #ireland #shredded #gainz #ribbf #legday #instagood #bulking #diet #energy #ukfitfam #live #love #laugh #fitfam #bodybuilding #nopainnogain #rawgyms
Hi everyone! So for the next episode of the Irish Iron Rants series, I thought I'd address the changes in gym culture, from my own experiences across the country..
I talk about how owners have different aspects on how a gym should be ran, atmosphere, being accepting of everyone including the elite and everyone else, as well as the general decline of hardcore gyms with the rise of the gym chain.

So give it a watch and a share and follow and subscribe to the channel... Link is in the bio.

@thegymmonasterevin@rawgymsdublin@shane_cullen_@gogym1
@westsidegymdublin15 #irishiron#irishironrants#rawgyms#youtube#irishfitfam
Hi everyone! So for the next episode of the Irish Iron Rants series, I thought I'd address the changes in gym culture, from my own experiences across the country.. I talk about how owners have different aspects on how a gym should be ran, atmosphere, being accepting of everyone including the elite and everyone else, as well as the general decline of hardcore gyms with the rise of the gym chain. So give it a watch and a share and follow and subscribe to the channel... Link is in the bio. @thegymmonasterevin@rawgymsdublin@shane_cullen_@gogym1 @westsidegymdublin15 #irishiron #irishironrants #rawgyms #youtube #irishfitfam 
MCGREGOR WHO 🤪
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Only my second time with the gloves on 🥊 but I’m learning 🙌🏼 hating on treadmills, running is boring so this is my new favourite thing 👌🏼
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Probox @rawgymsdublin 🥊 @anthonyhickeyfitness1
MCGREGOR WHO 🤪 . . . Only my second time with the gloves on 🥊 but I’m learning 🙌🏼 hating on treadmills, running is boring so this is my new favourite thing 👌🏼 . . . Probox @rawgymsdublin 🥊 @anthonyhickeyfitness1
NEW VLOG OUT 5.30pm tonight
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Trip to Dublin with @sharpdiv and @mtp.fitness .
One of my favourite vlogs to date 🎥
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Link will be in bio 📲
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#rawgyms #dublin #vlog #ukfitness #ukvlogger #lfarmy #youtube #travel #dublin
NEW VLOG OUT 5.30pm tonight
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Trip to Dublin with @sharpdiv and @mtp.fitness .
One of my favourite vlogs to date 🎥
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Link will be in bio 📲
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#rawgyms #dublin #vlog #ukfitness #ukvlogger #lfarmy #youtube #travel
Check out my new video in Dublin with @sharpdiv @mrtitanfitness 📷

The link is in my bio to watch the full thing and make sure to subscribe! 
#ufc #dublin #notorious #sbg #rawgyms #travel #sonyalpha
Daily grinding in this jungle. Keep training till your mentors become your rivals.
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#gym #gymmotivation #irishfitfam #fitness #fitnessmotivation #tbt❤️ #healthylifestyle #abs #bodybuilding #mensphysique #training #tbt #tb #tone #rawgyms #live #love #laugh #gymshark #gymlion #myprotein #fitlife #shredded #nopainnogain
That could be a chest coming on I’m not 100% sure 🤫
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#aesthetics#chesticles#aesthetic#nipsout#freethenipple#gymlad#lipsett#rawgyms#goldsgym#juiced#monster#irishfitfam#youtube#fitnesshypebeast#proress#benchpress
Nice upper body class @rawgymsdublin this evening ! 
Yes they are working there asses off and yes they are having fun 🤙
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#rawgyms 
#groupfitness
#dublin 
#upperbodyworkout 
#training💪
If I could just go back to being this brown 🤷‍♀️
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Had my winter body well under way this time last year when I needed to bulk .
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My nutrition & fitness journey has evolved dramatically and this time round its a slow and steadier gaining state. Love using my knowledge and experience into not only my own journey, but that of my clients now too, who are all A1 💪🏼
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In other news Toronto is class 🇨🇦😅 Go Visit!
If I could just go back to being this brown 🤷‍♀️ . . . Had my winter body well under way this time last year when I needed to bulk . . . My nutrition & fitness journey has evolved dramatically and this time round its a slow and steadier gaining state. Love using my knowledge and experience into not only my own journey, but that of my clients now too, who are all A1 💪🏼 . . . In other news Toronto is class 🇨🇦😅 Go Visit!
Full body pump the day after deadlifts session 👊🏼 Featuring a bed head, coat & endless food supplies 🐷 .
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And this was BEFORE I trained 💪🏼
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Why I’m always banging on to my clients about compounds and why we’ll always do them 👌🏼💁🏼‍♀️
Full body pump the day after deadlifts session 👊🏼 Featuring a bed head, coat & endless food supplies 🐷 . . . And this was BEFORE I trained 💪🏼 . . . Why I’m always banging on to my clients about compounds and why we’ll always do them 👌🏼💁🏼‍♀️
If you’re not doing compounds you’re missing out 🤛 I see so many people doing high reps of isolated exercises day in day out, when they can squat, deadlift, bench press etc., making better use of their energy and time spent in the gym🏋🏼‍♀️
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Form is so important for compounds but it pays off - burning more calories, using a multitude of muscle groups and progressing at a faster pace 🏹
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If you’re new in a gym, or don’t have the knowledge or confidence to do certain exercises, never be afraid to ask an available PT to watch your form & provide tips on improving. When I’m free on the gym floor I’m more than happy to help anyone with questions and that goes for most trainers! .
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Take the plunge and improve your workout 💪🏼 Always here to help 🙋🏼‍♀️
If you’re not doing compounds you’re missing out 🤛 I see so many people doing high reps of isolated exercises day in day out, when they can squat, deadlift, bench press etc., making better use of their energy and time spent in the gym🏋🏼‍♀️ . . . Form is so important for compounds but it pays off - burning more calories, using a multitude of muscle groups and progressing at a faster pace 🏹 . . . If you’re new in a gym, or don’t have the knowledge or confidence to do certain exercises, never be afraid to ask an available PT to watch your form & provide tips on improving. When I’m free on the gym floor I’m more than happy to help anyone with questions and that goes for most trainers! . . . Take the plunge and improve your workout 💪🏼 Always here to help 🙋🏼‍♀️
‘Dangers of Rapid Weight Loss’ - this morning I’ve added a post to the read me section of my website (klhfitness.ie) about losing weight rapidly 🧠 there’s a link in my bio 🙋🏼‍♀️
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Based on personal experience, I want people to know the dangers of doing this. Whether you’re eager to lose weight before a holiday, think you’ve recently piled on the pounds or are unsure of a meal/training plan you recently received give this a read as it might open your eyes to the reality of it! .
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As always if anyone has questions or is looking for general help feel free to get in touch 🤗
‘Dangers of Rapid Weight Loss’ - this morning I’ve added a post to the read me section of my website (klhfitness.ie) about losing weight rapidly 🧠 there’s a link in my bio 🙋🏼‍♀️ . . . Based on personal experience, I want people to know the dangers of doing this. Whether you’re eager to lose weight before a holiday, think you’ve recently piled on the pounds or are unsure of a meal/training plan you recently received give this a read as it might open your eyes to the reality of it! . . . As always if anyone has questions or is looking for general help feel free to get in touch 🤗
Two weeks since my competition and my strength is slowly returning. 20 reps 100kg/220.5lbs  bench press. .
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#irishfitfam #gymlife #fitnessmotivation #gymmotivation #gymlion #live #love #laugh #fitness #fitlife #benchpress #strength #nopainnogain #workhard #fitspo #rawgym #rawgyms #lifestyle #bodybuilding #aesthetic #mensphysique
MOTIVATION MONDAY. If you want a change then make an effort to do so. Keep training till your mentors become your rivals.
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#gymaddict #motivationmonday #iron #irishfitfam #fitnessmotivation #abs #healthylifestyle #mensphysique #aesthetics #gymmotivation #fitspo #gymlion #gymshark #ironaddict #toned #live #love #laugh #rawgyms #mind #nopainnogain #bodybuilding #soul
Grindin’ in numbers 💪🏻💪🏻💪🏻 Colour co-ordination on point that day lads 😂 @shea_fit_  @corpslift  @rawgymsdublin 🙌🏻
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#weights #training #workout #lift #cardio #fit #fitness #fitfam #irishfitfam #fitspo #liftheavy #weighttraining #beastmode #bodybuilding #trainhard #picoftheday #instafit #gym #gymtime #gymlife #nevergiveup #abs #6pack #musclegrowth #muscle #gains #traininsane #rawgyms #rawgymsandyford
Grindin’ in numbers 💪🏻💪🏻💪🏻 Colour co-ordination on point that day lads 😂 @shea_fit_ @corpslift @rawgymsdublin 🙌🏻 • • • • • • #weights  #training  #workout  #lift  #cardio  #fit  #fitness  #fitfam  #irishfitfam  #fitspo  #liftheavy  #weighttraining  #beastmode  #bodybuilding  #trainhard  #picoftheday  #instafit  #gym  #gymtime  #gymlife  #nevergiveup  #abs  #6pack  #musclegrowth  #muscle  #gains  #traininsane  #rawgyms  #rawgymsandyford 
3 months at @rawgymsdublin and I got a gold medal, made good friends and met people with hearts of gold and mindset that rivals mine. Photo credit: @yasarosi_
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#rawgyms #rawgymsdublin #gymlife #fitnessmotivation #irishfitfam #gymlion #gymshark #live #love #laugh #iron #likeforlikes #healthylifestyle #gymaddict #gymmotivation #fitnessaddict #strength #focus #determination #bodybuilding #shredded #mensphysique
Now V Then 👊🏼
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This is why progress photos are so important - whether you’re trying to get leaner, or gain weight 📷
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Felt like I had lost muscle and gained body fat for a few stressful weeks recently. Turns out it’s not as bad as I thought and the same goes for anyone losing weight. That pizza / doughnut you had one day in the week doesn’t mean your whole progress is gone out the window, it’s called living 🙌🏼
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Simply monitor your progress and you’ll see how well you’re doing 👏🏼
Now V Then 👊🏼 . . . This is why progress photos are so important - whether you’re trying to get leaner, or gain weight 📷 . . . Felt like I had lost muscle and gained body fat for a few stressful weeks recently. Turns out it’s not as bad as I thought and the same goes for anyone losing weight. That pizza / doughnut you had one day in the week doesn’t mean your whole progress is gone out the window, it’s called living 🙌🏼 . . . Simply monitor your progress and you’ll see how well you’re doing 👏🏼
Knocked him clean out right after this 🥊🤪😅 @anthonyhickeyfitness1 .
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That concentration face though 🙃😅
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Clearly brought my dancefit feet with me too 💃
Knocked him clean out right after this 🥊🤪😅 @anthonyhickeyfitness1 . . . That concentration face though 🙃😅 . . . Clearly brought my dancefit feet with me too 💃
No regrets, push forward, and keep training till your mentors become your rivals. There's work to do 💪.
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#live #love #laugh #gymlion #irishfitfam #fitnessmotivation #motivationmonday #gym #gymmotivation #cookies #donuts #ukfitfam #ribbf #ucd #rawgyms #zyzz #aesthetics #iron #fitspo #abs #shredded
IT ALWAYS SEEMS IMPOSSIBLE UNTIL ITS DONE 💪🏼💪🏼 HAPPY MONDAY GUYS!! ITS A LEGACY ITS POSSIBLE💯

6 MORE DAYS UNTIL @vitalityexpo🎉 #letsgo
IT ALWAYS SEEMS IMPOSSIBLE UNTIL ITS DONE 💪🏼💪🏼 HAPPY MONDAY GUYS!! ITS A LEGACY ITS POSSIBLE💯 6 MORE DAYS UNTIL @vitalityexpo🎉 #letsgo 
Was an amazing heart racing experience. It has only just begun. .
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#nbfi #nbfi2018 #gymrat #gymlion #rawgyms #novice #bodybuilding #raw #irishfitfam #ukfitfam #cork #iron #live #love #laugh #fitness #fitnessmotivation #abs #foodie #beastmode #absworkout #ribbf
Thanks @drfionnula whisking up some matcha... sneak peak at some of our new products launching soon!! 😀www.chifittea.com #md #champ #doctor #healthandwellness #healthandfitness #healthyfood #energyboost #wellbeing #healthylifestyle #tea #fitness #antioxidants #workout #wellness #healthfood #diet #dietplan #getfit #exercise #ingredients #fitness #rawgyms @rawgymsdublin #weightlifting #weights #athlete @superleague.live #vitalityexpo2018 #matcha #matchagreentea
Thanks @drfionnula whisking up some matcha... sneak peak at some of our new products launching soon!! 😀www.chifittea.com #md  #champ  #doctor  #healthandwellness  #healthandfitness  #healthyfood  #energyboost  #wellbeing  #healthylifestyle  #tea  #fitness  #antioxidants  #workout  #wellness  #healthfood  #diet  #dietplan  #getfit  #exercise  #ingredients  #fitness  #rawgyms  @rawgymsdublin #weightlifting  #weights  #athlete  @superleague.live #vitalityexpo2018  #matcha  #matchagreentea 
#Gym #rawgyms #lover 
I love 💞 Gym
Jumping into another busy week like 🏃🏼‍♀️
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The weeks are going too fast but I’m excited to do something new this week 💃 .
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Dancefit taster classes in @rawgymsdublin this week - members and non members welcome. Days & times to be put up tomorrow 💃😊
Jumping into another busy week like 🏃🏼‍♀️ . . . . The weeks are going too fast but I’m excited to do something new this week 💃 . . . . Dancefit taster classes in @rawgymsdublin this week - members and non members welcome. Days & times to be put up tomorrow 💃😊
An occasional post & a rare occasion of me squatting 🙄🙄🤔
📽: @ranjit_dhillon_ ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Instagram:@beyourownhero_athletics📸
Email:daugis@beyourownheroathletics.com📧
FB:Daugis Blekaitis PT📱
Youtube:Daugis Blekaitis🎥
Email/DM for Coaching Enquiries 📲
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#dublinfitfam #liftdublin #gymshark #rawgyms #europeanpowerliftingconference #powerlifting #bodybuilding #knowlegde #nutrition #strength #gains #macros #iifym #squats #beavisionary #irishfitfam #ukfitfam #gym #exercise #behungry #galway #youtube #gcg #galwaycitygym
An occasional post & a rare occasion of me squatting 🙄🙄🤔 📽: @ranjit_dhillon_ ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ Instagram:@beyourownhero_athletics📸 Email:daugis@beyourownheroathletics.com📧 FB:Daugis Blekaitis PT📱 Youtube:Daugis Blekaitis🎥 Email/DM for Coaching Enquiries 📲 ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #dublinfitfam  #liftdublin  #gymshark  #rawgyms  #europeanpowerliftingconference  #powerlifting  #bodybuilding  #knowlegde  #nutrition  #strength  #gains  #macros  #iifym  #squats  #beavisionary  #irishfitfam  #ukfitfam  #gym  #exercise  #behungry  #galway  #youtube  #gcg  #galwaycitygym 
Starting off chest day with barbell flat bench :
◾110kg 10reps ◾100kg 10reps
◾100kg 8reps...couldnt get 10 that time 🤣
◾95kg 10reps 📽 @k3vinjohnston
🎥
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#weights #training #workout #lift #cardio #fit #fitness #fitfam #irishfitfam #fitspo #liftheavy #weighttraining #beastmode #bodybuilding #trainhard #picoftheday #instafit #gym #gymtime #gymlife #nevergiveup #gainz #fatloss #abs #6pack #musclegrowth #muscle #gains #traininsane #rawgyms
Starting off chest day with barbell flat bench : ◾110kg 10reps ◾100kg 10reps ◾100kg 8reps...couldnt get 10 that time 🤣 ◾95kg 10reps 📽 @k3vinjohnston 🎥 • • • • • #weights  #training  #workout  #lift  #cardio  #fit  #fitness  #fitfam  #irishfitfam  #fitspo  #liftheavy  #weighttraining  #beastmode  #bodybuilding  #trainhard  #picoftheday  #instafit  #gym  #gymtime  #gymlife  #nevergiveup  #gainz  #fatloss  #abs  #6pack  #musclegrowth  #muscle  #gains  #traininsane  #rawgyms 
Two weeks left with the lads, @rawgymsacademy each and everyone of them are going to go far in this business! Smart, dedicated, humble lads, I hope they all smash their exams! As for @jerrystileman we miss you Son :D see you in November! Legends.

If you're looking to get into fitness, for gym instruction & personal training I cant recommend @rawgymsacademy enough, the staff, the coaches and the course it's self have been amazing! Intensive and very enjoyable! I've met some amazing people on this course, the lads and the ladies, I hope they all do well! 
When I pass my exams I aim to go into strength and conditioning next year. Good times ahead. 
#Rawgyms #roblipsett

Also shoutout to @roblipsett who is killing it in this industry, using all the elements available to promote himself and his business ideas,  Sick Content on YT and all round top bloke.
Two weeks left with the lads, @rawgymsacademy each and everyone of them are going to go far in this business! Smart, dedicated, humble lads, I hope they all smash their exams! As for @jerrystileman we miss you Son :D see you in November! Legends. If you're looking to get into fitness, for gym instruction & personal training I cant recommend @rawgymsacademy enough, the staff, the coaches and the course it's self have been amazing! Intensive and very enjoyable! I've met some amazing people on this course, the lads and the ladies, I hope they all do well! When I pass my exams I aim to go into strength and conditioning next year. Good times ahead. #Rawgyms  #roblipsett  Also shoutout to @roblipsett who is killing it in this industry, using all the elements available to promote himself and his business ideas, Sick Content on YT and all round top bloke.
Alright guys so just to give you guys all a taste of what questions I asked @tommystaunton during the interview..the main difference being from last episode I managed to ask each and every question so it's a more scheduled format.. keeping in mind the legs and lower back were cramping like bejesus midway through while sitting down 😂🤣.. but yeah was a fun day, with @callummurphy98 battling through being sick himself to shoot the footage and the interview so keep the eyes peeled at the end of the week for the video.. shot at @rawgymsdublin in Harcourt street.. the original Raw if anyone is confused 😎. #irishiron#youtube#vlog#bodybuilding#legday#irish#irishfitfam#rawgyms#rawgymsdublin#championmindset#ifbb#nabba#pca
Alright guys so just to give you guys all a taste of what questions I asked @tommystaunton during the interview..the main difference being from last episode I managed to ask each and every question so it's a more scheduled format.. keeping in mind the legs and lower back were cramping like bejesus midway through while sitting down 😂🤣.. but yeah was a fun day, with @callummurphy98 battling through being sick himself to shoot the footage and the interview so keep the eyes peeled at the end of the week for the video.. shot at @rawgymsdublin in Harcourt street.. the original Raw if anyone is confused 😎. #irishiron #youtube #vlog #bodybuilding #legday #irish #irishfitfam #rawgyms #rawgymsdublin #championmindset #ifbb #nabba #pca 
I uploaded a vlog from raw gyms Dublin. Link in my bio. What a place.
#irishfitfam #rawgyms #rawgymsandyford #irishfitness #irishyoutuber #irishvlogger #fitness #irishfit #canonm50 #dublinfitfam #limerickfitfam
Guess who’s back?!😜😜😜💪💪
In body and mind 🙂 The two very much in perfect alignment at present 🤗🤗 pardon the pun but I am RARING to go 😜😜💪💪💪💪
This weight never felt so good !! Those few steps back, focusing on single leg work, has made all the difference. That and my new diet 🐄🐄 What a great start to the weekend 🙂🙂🙂💪💪💪#superleague #healthyishappy #leanandstrong #squat #rawgyms
Guess who’s back?!😜😜😜💪💪 In body and mind 🙂 The two very much in perfect alignment at present 🤗🤗 pardon the pun but I am RARING to go 😜😜💪💪💪💪 This weight never felt so good !! Those few steps back, focusing on single leg work, has made all the difference. That and my new diet 🐄🐄 What a great start to the weekend 🙂🙂🙂💪💪💪#superleague  #healthyishappy  #leanandstrong  #squat  #rawgyms 
Glad you had a good session lads @adamcollard @louisarmstrong7 We’ll see you again soon 🤙🏻🤙🏻🤙🏻 @zara_mcdermott He was in good hands 👌🏻 @rawgymsdublin @rawgymsacademy .
🎥 @louisarmstrong7
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#rawgym #rawgyms #rawgymsandyford #gym #training #session #weights #workout #gohard #beastmode #instafit #fitspo #fitfam #irishfitfam #fitness #aesthetic #mensphysique #instapic #picoftheday #adamcollard #zaramcdermott #loveisland #loveisland2018 #muggedoff
Glad you had a good session lads @adamcollard @louisarmstrong7 We’ll see you again soon 🤙🏻🤙🏻🤙🏻 @zara_mcdermott He was in good hands 👌🏻 @rawgymsdublin @rawgymsacademy . 🎥 @louisarmstrong7 • • • • • • • #rawgym  #rawgyms  #rawgymsandyford  #gym  #training  #session  #weights  #workout  #gohard  #beastmode  #instafit  #fitspo  #fitfam  #irishfitfam  #fitness  #aesthetic  #mensphysique  #instapic  #picoftheday  #adamcollard  #zaramcdermott  #loveisland  #loveisland2018  #muggedoff 
You are in control of yourself. 👈🏻
No excuses.🚫
Get in the gym. 🏋🏻‍♂️
Work hard. 😏
Eat healthy. 🍱
Enjoy the results. 💪🏻
#greengodfitness #personaltrainer #fitfam #irishfitfam #gyminstructor #vlog #traininghard #fitness #pumpingiron #heavyweights #determined #modest #diet #leanmuscle #lean #leangains #fitness #nopainnogain #hardwork #posing #motivation #fatloss #motivated #shredded #goal #backday #rawgymsandyford #rawgyms
You are in control of yourself. 👈🏻 No excuses.🚫 Get in the gym. 🏋🏻‍♂️ Work hard. 😏 Eat healthy. 🍱 Enjoy the results. 💪🏻 #greengodfitness  #personaltrainer  #fitfam  #irishfitfam  #gyminstructor  #vlog  #traininghard  #fitness  #pumpingiron  #heavyweights  #determined  #modest  #diet  #leanmuscle  #lean  #leangains  #fitness  #nopainnogain  #hardwork  #posing  #motivation  #fatloss  #motivated  #shredded  #goal  #backday  #rawgymsandyford  #rawgyms 
More qauds than Yamaha 😈
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Paid photographer📸- @aaron_lawless 
#legday#gym#quads#photography#growing#preworkout#boogieman#monster#irishfitfam#sls#lipsett#goldsgym#rawgyms#nike#hypbeast#reflective
Working on a weakness 👍👍, the height of the bar jesus , almost need a trampoline to get at it 😂😂😂 #rawgym #rawgyms #pullup #calisthenics #workout24 #thenx #streetworkout #gym #sethrollins #dublin #bodyweightworkout #bodyweighttraining #irishfitfam
Don't judge each day by the harvest you reap but by the seeds that you plant💪🏼💪🏼 DID YOU KNOW THAT MODERN LEGACY ALSO DESIGN TAILOR MADE UNIFORMS FOR GYMS, CORPORATE EVENTS ETC 🤔

WE TAKE ALL THE HASSLE OFF YOU AND MAKE YOUR DREAM COME TRUE👌🏼😎 DROP US A DM IF INTERESTED💯

HAPPY MONDAY EVERYONE LETS GO 💪🏼 ITS POSSIBLE ITS NECESSARY ITS A LEGACY😎😎
Don't judge each day by the harvest you reap but by the seeds that you plant💪🏼💪🏼 DID YOU KNOW THAT MODERN LEGACY ALSO DESIGN TAILOR MADE UNIFORMS FOR GYMS, CORPORATE EVENTS ETC 🤔 WE TAKE ALL THE HASSLE OFF YOU AND MAKE YOUR DREAM COME TRUE👌🏼😎 DROP US A DM IF INTERESTED💯 HAPPY MONDAY EVERYONE LETS GO 💪🏼 ITS POSSIBLE ITS NECESSARY ITS A LEGACY😎😎
Proud to announce I am officially part of the management team at Raw Gyms, Sandyford 🔥🔥🔥 Exciting things to come 😊😊😊
CONTACT ME FOR ALL BUSINESS ENQUIRIES...
☑️Gym Trials & Membership
☑️Consultations
☑️Group Bookings
☑️Events
☑️Corporate Rates
⬇️⬇️⬇️⬇️⬇️
📧 kevin@rawcondition.com
📞(01) 657 4691
⬆️⬆️⬆️⬆️⬆️
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#weights #training #workout #lift #cardio #fit #fitness #fitfam #irishfitfam #fitspo #liftheavy #weighttraining #beastmode #bodybuilding #trainhard #picoftheday #instafit #gym #gymtime #gymlife #nevergiveup #fatloss #abs #musclegrowth #muscle #gains #consistency #rawgymsandyford #rawgyms
Proud to announce I am officially part of the management team at Raw Gyms, Sandyford 🔥🔥🔥 Exciting things to come 😊😊😊 CONTACT ME FOR ALL BUSINESS ENQUIRIES... ☑️Gym Trials & Membership ☑️Consultations ☑️Group Bookings ☑️Events ☑️Corporate Rates ⬇️⬇️⬇️⬇️⬇️ 📧 kevin@rawcondition.com 📞(01) 657 4691 ⬆️⬆️⬆️⬆️⬆️ • • • • • #weights  #training  #workout  #lift  #cardio  #fit  #fitness  #fitfam  #irishfitfam  #fitspo  #liftheavy  #weighttraining  #beastmode  #bodybuilding  #trainhard  #picoftheday  #instafit  #gym  #gymtime  #gymlife  #nevergiveup  #fatloss  #abs  #musclegrowth  #muscle  #gains  #consistency  #rawgymsandyford  #rawgyms