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  • adamkelly92
    ADAM KELLY®
    @adamkelly92

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Here’s a simple swap you can use to enjoy going to the cinema with zero guilt.
_
So generally the cinema deals include a popcorn, drink and maybe a chocolate or some sort of sweet. A lot of the time people generally go for the large option as it’s seen to be great value for money.
_
Along with this comes a substantial amount of calories. So you could apply a simple swap and still enjoy going to cinema, “fitting in” with others while not ruining your daily calories in one sitting.
_
You could save over 870 calories with this option. Plus by not going all out and eating for the sake of it, this may help you stay on track as opposed to going on a serious binge for he remainder of the week. 
_
Many use the “f**k it” approach, once they have gone “off-plan” they usually will carry binging. Just remember that one meal off plan never made anyone fat, it is the surplus of calories for a long period of time that leads to weight gain... so if this those happen get on track with the next meal 👌
_
Have a good week 👊
➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Here’s a simple swap you can use to enjoy going to the cinema with zero guilt. _ So generally the cinema deals include a popcorn, drink and maybe a chocolate or some sort of sweet. A lot of the time people generally go for the large option as it’s seen to be great value for money. _ Along with this comes a substantial amount of calories. So you could apply a simple swap and still enjoy going to cinema, “fitting in” with others while not ruining your daily calories in one sitting. _ You could save over 870 calories with this option. Plus by not going all out and eating for the sake of it, this may help you stay on track as opposed to going on a serious binge for he remainder of the week. _ Many use the “f**k it” approach, once they have gone “off-plan” they usually will carry binging. Just remember that one meal off plan never made anyone fat, it is the surplus of calories for a long period of time that leads to weight gain... so if this those happen get on track with the next meal 👌 _ Have a good week 👊 ➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
💯🙌
➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
💯🙌 ➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Single Arm DB Rows are one of my favourite exercise to target my back😎
_
1️⃣ Works predominantly your back, it also hits rear delts and bicep to a lesser degree🏋️‍♀️
2️⃣ It basically requires your whole body “switched on” and engaged to perform this movement effectively 💪
3️⃣ Requires core strength to stabilise your body👊
4️⃣ Avoid using your ego here because it will get you hurt once your form goes to crap🙈
_
Give it a go, see how you get on and make sure your form is good (ie no swinging heavy weight that you cannot control) 😎
_
⚠️Make sure your form is good and if you have pre existing issues that may cause some trouble performing weighted carries maybe seek professional advice before you throw them into your workouts ⚠️
_
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Single Arm DB Rows are one of my favourite exercise to target my back😎 _ 1️⃣ Works predominantly your back, it also hits rear delts and bicep to a lesser degree🏋️‍♀️ 2️⃣ It basically requires your whole body “switched on” and engaged to perform this movement effectively 💪 3️⃣ Requires core strength to stabilise your body👊 4️⃣ Avoid using your ego here because it will get you hurt once your form goes to crap🙈 _ Give it a go, see how you get on and make sure your form is good (ie no swinging heavy weight that you cannot control) 😎 _ ⚠️Make sure your form is good and if you have pre existing issues that may cause some trouble performing weighted carries maybe seek professional advice before you throw them into your workouts ⚠️ _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Powerful quote from @tonyrobbins 💯🙌
_
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Powerful quote from @tonyrobbins 💯🙌 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Swipe ⏩
_
I’m absolutely blown away from what this client has achieved over the last 12 weeks. 
_
▪️29 lbs lost
▪️60cm lost
▪️14.5% body fat loss (est)
▪️Massive changes physically and mentally.
_
All of this was in the middle of a masters which you flew through and now in a new job in Cork, fantastic result 👌
_
Put in the effort and you’ll get the reward 💯
_
Well done 🙌
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Swipe ⏩ _ I’m absolutely blown away from what this client has achieved over the last 12 weeks. _ ▪️29 lbs lost ▪️60cm lost ▪️14.5% body fat loss (est) ▪️Massive changes physically and mentally. _ All of this was in the middle of a masters which you flew through and now in a new job in Cork, fantastic result 👌 _ Put in the effort and you’ll get the reward 💯 _ Well done 🙌 ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
What’s on your plate for breakfast? 😎
_
Tag someone who needs to read this 🧐
_
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
What’s on your plate for breakfast? 😎 _ Tag someone who needs to read this 🧐 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Romanian Deadlifts (RDLs) are fantastic exercise that should have in your workout routine to hit your posterior chain 😎
_
1️⃣ Works hamstrings, glutes and spinal erectors 🏋️‍♀️
2️⃣ It basically requires your whole body “switched on” and engaged to perform this movement effectively 💪
3️⃣ Requires core strength 👊
4️⃣ Avoid using your ego here because it will get you hurt 🙈
_
Give it a go, see how you get on and make sure your form is good (ie no swinging heavy weight that you cannot control) 😎
_
⚠️Make sure your form is good and if you have pre existing issues that may cause some trouble performing weighted carries maybe seek professional advice before you throw them into your workouts ⚠️
_
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Romanian Deadlifts (RDLs) are fantastic exercise that should have in your workout routine to hit your posterior chain 😎 _ 1️⃣ Works hamstrings, glutes and spinal erectors 🏋️‍♀️ 2️⃣ It basically requires your whole body “switched on” and engaged to perform this movement effectively 💪 3️⃣ Requires core strength 👊 4️⃣ Avoid using your ego here because it will get you hurt 🙈 _ Give it a go, see how you get on and make sure your form is good (ie no swinging heavy weight that you cannot control) 😎 _ ⚠️Make sure your form is good and if you have pre existing issues that may cause some trouble performing weighted carries maybe seek professional advice before you throw them into your workouts ⚠️ _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Dream big, work hard....it is that simple 💯
_
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Dream big, work hard....it is that simple 💯 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
So let’s talk about damage control on the weekend yet again 👇
_
For a vast majority of people the weekend seems to be where it all goes downhill in terms of nutrition. Maybe there’s a psychological thing going on where you think you have worked hard all week and deserve a “treat”, more than likely this treat is a BINGE, which is likely to lead to unfavourable outcomes in relation to your goals that you have set.
_
This is an example of a very poor relationship with food because there should be no need for severe binging.
_
2 glasses of Pino Grigio 
1 Fake-away Pizza
1 pack of Manhattan Popcorn
1/2 tub of Halotop
900 calories 🧐
_

So what I would recommend you do is to have a good relationship with food, maybe factor something like this into your weekend and do not feel guilty.
_
At the end of the day if you are going to off track on the weekend at least make a conscious effort to not go over board.
_
One little note to finish on, it’s always on you so if you want to get in shape all of your actions will an outcome....apply the 80/20 and you will not be too far off reaching your goals while still having some quality of life👊
_
Enjoy the weekend 🙌
_
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
So let’s talk about damage control on the weekend yet again 👇 _ For a vast majority of people the weekend seems to be where it all goes downhill in terms of nutrition. Maybe there’s a psychological thing going on where you think you have worked hard all week and deserve a “treat”, more than likely this treat is a BINGE, which is likely to lead to unfavourable outcomes in relation to your goals that you have set. _ This is an example of a very poor relationship with food because there should be no need for severe binging. _ 2 glasses of Pino Grigio 1 Fake-away Pizza 1 pack of Manhattan Popcorn 1/2 tub of Halotop 900 calories 🧐 _ So what I would recommend you do is to have a good relationship with food, maybe factor something like this into your weekend and do not feel guilty. _ At the end of the day if you are going to off track on the weekend at least make a conscious effort to not go over board. _ One little note to finish on, it’s always on you so if you want to get in shape all of your actions will an outcome....apply the 80/20 and you will not be too far off reaching your goals while still having some quality of life👊 _ Enjoy the weekend 🙌 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Another fantastic transformation to add to the list 👊
_
1️⃣2️⃣ weeks✅
7️⃣ lbs lost 🔥 
2️⃣5️⃣ cm down 😎
⬇️ Body fat down all major skin fold sites 
_
Again this is only a picture, it doesn’t show the effort that one commits throughout the process 👌 Have a goal, work relentlessly to get there and ultimately succeed 👊
_
Great job, well done 🙌
_
➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website:www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Another fantastic transformation to add to the list 👊 _ 1️⃣2️⃣ weeks✅ 7️⃣ lbs lost 🔥 2️⃣5️⃣ cm down 😎 ⬇️ Body fat down all major skin fold sites _ Again this is only a picture, it doesn’t show the effort that one commits throughout the process 👌 Have a goal, work relentlessly to get there and ultimately succeed 👊 _ Great job, well done 🙌 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website:www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
So simple and so effective 👊 stick to the basics 💯
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
So simple and so effective 👊 stick to the basics 💯 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Lat Pulldowns are fantastic exercise that should have in your workout routine in some capacity 😎
_
1️⃣ Works mainly a host of muscles in your back 🏋️‍♀️
2️⃣ You also have some other muscles used such as rear delts and biceps 💪
3️⃣ Can performed via cable, hammer strength varying machines and off a bar (chin ups/pull ups).
_
Give it a go, see how you get on and make sure your form is good (ie no swinging heavy weight that you cannot control) 😎
_
⚠️Make sure your form is good and if you have pre existing issues that may cause some trouble performing weighted carries maybe seek professional advice before you throw them into your workouts ⚠️
_
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Lat Pulldowns are fantastic exercise that should have in your workout routine in some capacity 😎 _ 1️⃣ Works mainly a host of muscles in your back 🏋️‍♀️ 2️⃣ You also have some other muscles used such as rear delts and biceps 💪 3️⃣ Can performed via cable, hammer strength varying machines and off a bar (chin ups/pull ups). _ Give it a go, see how you get on and make sure your form is good (ie no swinging heavy weight that you cannot control) 😎 _ ⚠️Make sure your form is good and if you have pre existing issues that may cause some trouble performing weighted carries maybe seek professional advice before you throw them into your workouts ⚠️ _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
🙌💯
#Repost @kaepernick7 with @repostapp
・・・
Believe in something. Even if it means sacrificing everything. #JustDoIt
🙌💯 #Repost  @kaepernick7 with @repostapp ・・・ Believe in something. Even if it means sacrificing everything. #JustDoIt 
This is a powerful quote by @jack.lalanne 🙌
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There’s no need to overcomplicate things folks 😎 ➖➖➖➖➖➖➖➖➖➖
📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
This is a powerful quote by @jack.lalanne 🙌 _ There’s no need to overcomplicate things folks 😎 ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Let’s talk about fruit 👇
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Fruit has been given a wild-birth over the last few years as the “sugar content” in them are seen to kill you 😂 My advice would be to eat as many varieties as you can because each one will provide you with some many vitamins, minerals, nutrients and antioxidants which are all fantastic for your overall health 👌
_
The fibrous content can be a fantastic aid for the digestive health. Without dietary fibre the digestive system can be seriously hampered which may cause a whole host of gut problems. They also have anti-carcinogenic properties 👊
_
Fruits high in potassium content help in lowering hypertension because of its vasodilating effects on the bodies blood vessels.❤️
_
Fruits rich in calcium and vitamin K are important bone health and can improve bone mineral density.☠️
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The vitamins and minerals found in fruit are vital for optimal skin and hair.💅
(Slavic & Lloyd, 2012)🎓
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Don’t be afraid to eat your fruit folks, just track it and everything will be fine 👊
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Just think about all the benefits you are missing out on by avoiding FRUIT 🤓
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The fruit bowl in this picture 👇
Grapes🍇
Blueberries🍇
Apple🍎
Kiwi🥝
250 calories 😎
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Let’s talk about fruit 👇 _ Fruit has been given a wild-birth over the last few years as the “sugar content” in them are seen to kill you 😂 My advice would be to eat as many varieties as you can because each one will provide you with some many vitamins, minerals, nutrients and antioxidants which are all fantastic for your overall health 👌 _ The fibrous content can be a fantastic aid for the digestive health. Without dietary fibre the digestive system can be seriously hampered which may cause a whole host of gut problems. They also have anti-carcinogenic properties 👊 _ Fruits high in potassium content help in lowering hypertension because of its vasodilating effects on the bodies blood vessels.❤️ _ Fruits rich in calcium and vitamin K are important bone health and can improve bone mineral density.☠️ _ The vitamins and minerals found in fruit are vital for optimal skin and hair.💅 (Slavic & Lloyd, 2012)🎓 _ Don’t be afraid to eat your fruit folks, just track it and everything will be fine 👊 _ Just think about all the benefits you are missing out on by avoiding FRUIT 🤓 _ The fruit bowl in this picture 👇 Grapes🍇 Blueberries🍇 Apple🍎 Kiwi🥝 250 calories 😎 ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
150 moving pretty well for sets of 3 today 👊 still need to refine the form a small bit but it’s going in the right direction 😎
_
Slow and steady win the race 👌
_
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #zyzz #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
150 moving pretty well for sets of 3 today 👊 still need to refine the form a small bit but it’s going in the right direction 😎 _ Slow and steady win the race 👌 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #zyzz  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
#tbt to the transformation of a lifetime for me personally both physically and mentally 💪
_
6 months from start to finish 🔛
50lbs lost 🔥
Mindset changed drastically 😎
_
During this time being accountable to @bryan.bigred.hickey was key to keep me on track which ultimately lead me to a crazy transformation 👊
_
Set yourself a goal and work relentlessly until you hit that goal 👌 once you get there the feeling of achievement is massive 🙌
_
Happy Thursday 😎
_
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📸 Instagram: @adamkelly92
🌍Website: www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
#tbt  to the transformation of a lifetime for me personally both physically and mentally 💪 _ 6 months from start to finish 🔛 50lbs lost 🔥 Mindset changed drastically 😎 _ During this time being accountable to @bryan.bigred.hickey was key to keep me on track which ultimately lead me to a crazy transformation 👊 _ Set yourself a goal and work relentlessly until you hit that goal 👌 once you get there the feeling of achievement is massive 🙌 _ Happy Thursday 😎 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website: www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖
Protein intake is so important and yet a large number of the population seem to under eat this macronutrient. It’s natural we live in a society where it is designed for “on the go eating” and this where convenience will ultimately dictate what food choices you make (high carbohydrate and fat foods fit the bill the majority of the time and will take up the bulk of your caloric intake). _
This is all choice because you can still hit a significant amount of protein per day while living an “on the go” lifestyle.
_
So why is protein is so important?
1️⃣ Key component for every cell in the body.
2️⃣ Building blocks of muscle, bones, tendons, ligaments, cartilage, skin and blood.
3️⃣ Regulates metabolism 
4️⃣Used for enzyme, hormone production and other chemicals in the body. 
5️⃣ Key for immune function.
6️⃣9 Essential Amino Acids that need to be consumed via food.
7️⃣Satiety - keeps you fuller to longer (can reduce the likelihood of overeating)
Mathis (2004)
_
So where can I get protein from? 
1️⃣Greek yogurt
2️⃣Tuna
3️⃣Egg Whites 
4️⃣Chicken 
5️⃣Salmon
6️⃣Protein powder 
7️⃣ Beans
9️⃣ Nuts
🔟 Grains
_
Make sure to hit your protein in intake everyday, as you can see it is vital 👊 
_
Less of “I DO NOT HAVE TIME”, everyone has a hectic lifestyle the majority of the time, stop using the excuse and find a solution 💪
_
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📸 Instagram: @adamkelly92
🌍Website:www.adamkellyfitness.ie
📬Email: info@adamkellyfitness.ie
📱 Facebook: adamkellyfitness
🐤 Twitter: adamkelly_92
👻 Snapchat: akelly-92
➖➖➖➖➖➖➖➖➖➖➖
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit ➖➖➖➖➖➖➖➖➖➖➖
Protein intake is so important and yet a large number of the population seem to under eat this macronutrient. It’s natural we live in a society where it is designed for “on the go eating” and this where convenience will ultimately dictate what food choices you make (high carbohydrate and fat foods fit the bill the majority of the time and will take up the bulk of your caloric intake). _ This is all choice because you can still hit a significant amount of protein per day while living an “on the go” lifestyle. _ So why is protein is so important? 1️⃣ Key component for every cell in the body. 2️⃣ Building blocks of muscle, bones, tendons, ligaments, cartilage, skin and blood. 3️⃣ Regulates metabolism 4️⃣Used for enzyme, hormone production and other chemicals in the body. 5️⃣ Key for immune function. 6️⃣9 Essential Amino Acids that need to be consumed via food. 7️⃣Satiety - keeps you fuller to longer (can reduce the likelihood of overeating) Mathis (2004) _ So where can I get protein from? 1️⃣Greek yogurt 2️⃣Tuna 3️⃣Egg Whites 4️⃣Chicken 5️⃣Salmon 6️⃣Protein powder 7️⃣ Beans 9️⃣ Nuts 🔟 Grains _ Make sure to hit your protein in intake everyday, as you can see it is vital 👊 _ Less of “I DO NOT HAVE TIME”, everyone has a hectic lifestyle the majority of the time, stop using the excuse and find a solution 💪 _ ➖➖➖➖➖➖➖➖➖➖ 📸 Instagram: @adamkelly92 🌍Website:www.adamkellyfitness.ie 📬Email: info@adamkellyfitness.ie 📱 Facebook: adamkellyfitness 🐤 Twitter: adamkelly_92 👻 Snapchat: akelly-92 ➖➖➖➖➖➖➖➖➖➖➖ #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  ➖➖➖➖➖➖➖➖➖➖➖