an online Instagram web viewer

#QNTIreland medias

Photos

.
That slight Shoulder Vein is giving me Life right now,they're on the way baaaaack! ๐Ÿ’ช๐Ÿพ
And is one ever really enough tho! I havent been Posting much so I think taking two Selfies in the one Day is pretty much okay?๐Ÿค” #shamelessselfies
. That slight Shoulder Vein is giving me Life right now,they're on the way baaaaack! ๐Ÿ’ช๐Ÿพ And is one ever really enough tho! I havent been Posting much so I think taking two Selfies in the one Day is pretty much okay?๐Ÿค” #shamelessselfies 
17 days out! 
Arms and Abs today ๐Ÿ’ช 
Bicep Superset:
๐Ÿ”นBarbell Bicep Curls
๐Ÿ”นDumbell Hammer Curls 
Arms on fyaaaaa ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #ribbf #bikinifitness #shreds #ribbfnationals #shredding #irishfitfam #gymvids #fitfam #armday #westrong #strongwomen #fitgirls #qntireland #teamqnt #videos #gym #instafitness #weights #bodybuilding  #growbabybiceps  #looklikealadytrainlikeabeast #workhard #nationals #ifbb
I have legit found my cheat meal in 9 weeks ๐Ÿ˜ as a lot of people know Iโ€™ve a big sweet tooth!! But this is just orgasmic stuff ๐Ÿ™ˆ๐Ÿ˜‚ 9 weeks of prep left with @nathan.nelsonpt and heโ€™s give the go ahead for this cheat in 9 weeks when the hard work is done โค๏ธ
_________________________________
Being healthy is not always about eating chicken and veg 24/7 and being shredded, being healthy is a lifestyle that add values to your life and you can eat โ€œclean bro foodโ€ daily and have wee things like chocolate etc in your diet and youโ€™ll get results! DONT LIMIT YOURSELF AND INVEST!
____________________________________
#ssfitness #fitness #fitnessmotivation #fitspo #fitspiration #fitfam #ukfitfam #fitfood #irishfitfam #bodybuilding #gains #gym #legday #chestday #workout #follow4follow #alwayslearningsomethingnew #alwayskeepfighting #aesthetic #aestheticlifestyle #qntireland #protein #macros #nutrition #calisthenics #personaltraining #sponsorship #fitnessmodel #followforfollow #ambassador
I have legit found my cheat meal in 9 weeks ๐Ÿ˜ as a lot of people know Iโ€™ve a big sweet tooth!! But this is just orgasmic stuff ๐Ÿ™ˆ๐Ÿ˜‚ 9 weeks of prep left with @nathan.nelsonpt and heโ€™s give the go ahead for this cheat in 9 weeks when the hard work is done โค๏ธ _________________________________ Being healthy is not always about eating chicken and veg 24/7 and being shredded, being healthy is a lifestyle that add values to your life and you can eat โ€œclean bro foodโ€ daily and have wee things like chocolate etc in your diet and youโ€™ll get results! DONT LIMIT YOURSELF AND INVEST! ____________________________________ #ssfitness  #fitness  #fitnessmotivation  #fitspo  #fitspiration  #fitfam  #ukfitfam  #fitfood  #irishfitfam  #bodybuilding  #gains  #gym  #legday  #chestday  #workout  #follow4follow  #alwayslearningsomethingnew  #alwayskeepfighting  #aesthetic  #aestheticlifestyle  #qntireland  #protein  #macros  #nutrition  #calisthenics  #personaltraining  #sponsorship  #fitnessmodel  #followforfollow  #ambassador 
2 weeks out ,determined to be my very best ,chapter to be written ,nervous but xcited ๐Ÿ™๐Ÿ˜‰#tbt
2 weeks out ,determined to be my very best ,chapter to be written ,nervous but xcited ๐Ÿ™๐Ÿ˜‰#tbt 
Thanks to Qnt for keeping me fueled through this prep to the nationals 2017

Quality supplements @thehealthhut_ 
20% off discount at checkout using 
Code QNT101 ๐Ÿ’ช
Thanks to Qnt for keeping me fueled through this prep to the nationals 2017 Quality supplements @thehealthhut_ 20% off discount at checkout using Code QNT101 ๐Ÿ’ช
My new protein from @thehealthhut_ @apex_fitnes  is the only gym in dundalk selling it 
113 calories 
1.4g of carbs 
0.4g of fat 
26g of protein 
#protein #delicious #chocolateflavour #gymlife #gym #fittness #fit #fitspo #fitmum #training #goals #gains #stayfocused #girlswhotrain #girlswholift #irishfitfam #qnt #qntireland #bodygoals #bodytransformation #qnt #thehealthhut #progress #musclegains #muscle #fittnesslife
.
Nothing like Chilling in the Sun after a Though Shoulder Session (which I am reeeally Paying for Today ๐Ÿ˜– )  Followed by 45 Mins LISS on the Stairmaster !... Embracing all those Happy Endorphines!๐Ÿ™Œ๐Ÿพ
. Nothing like Chilling in the Sun after a Though Shoulder Session (which I am reeeally Paying for Today ๐Ÿ˜– ) Followed by 45 Mins LISS on the Stairmaster !... Embracing all those Happy Endorphines!๐Ÿ™Œ๐Ÿพ
We are delighted to announce that we are now offering mix & match on 20g sachets of QNT Light Digest and  Delicious Whey. 
Handy for on the go and we have so many delicious flavours to choose from. 
Only โ‚ฌ2 per sachet with a  10 min order!
Get your order in now at www.thehealthhut.ie while stocks last! 
QNT  We Build Champions ๐Ÿ†๐Ÿ’ฅ
#qntireland #webuildchampions #irishfitfam #irishfitness 
#irishmusclepower #irishfitness #irishfit #irishfitfam #fit #fitfam #dublinfitfam #instafitness #gainz #whey #protein #galwayfitfam #gym #crossfit #irishcrossfit #corkfitfam #corkfitness #fitlife  #chocolate #musclefreaks #fitpo #proteintreats
We are delighted to announce that we are now offering mix & match on 20g sachets of QNT Light Digest and Delicious Whey. Handy for on the go and we have so many delicious flavours to choose from. Only โ‚ฌ2 per sachet with a 10 min order! Get your order in now at www.thehealthhut.ie while stocks last! QNT We Build Champions ๐Ÿ†๐Ÿ’ฅ #qntireland  #webuildchampions  #irishfitfam  #irishfitness  #irishmusclepower  #irishfitness  #irishfit  #irishfitfam  #fit  #fitfam  #dublinfitfam  #instafitness  #gainz  #whey  #protein  #galwayfitfam  #gym  #crossfit  #irishcrossfit  #corkfitfam  #corkfitness  #fitlife  #chocolate  #musclefreaks  #fitpo  #proteintreats 
.
Its Important to Enjoy Life and not always Focus on Training & how your Body Looks! Ate & Drank My Bodyweight this Weekend but the Main thing is I Enjoyed it!.. "Balance" is thrown around so much these Days but it really is Key to being Happy! Its something Iv definitely Struggled with for a long time,constantly obsessing over how I looked and what I Weighed but with some Help in the last couple of Months iv relised there is soooo Much more to Life! On the other hand I Love this Sport & everything that comes with it,I Love Routine and being Organised so im Delighted to see Monday for a Fresh Week! Shoulders & Cardio in the Bag and Feeling Super ! ๐Ÿ™Œ๐Ÿพ๐Ÿ’ช๐Ÿพ
. Its Important to Enjoy Life and not always Focus on Training & how your Body Looks! Ate & Drank My Bodyweight this Weekend but the Main thing is I Enjoyed it!.. "Balance" is thrown around so much these Days but it really is Key to being Happy! Its something Iv definitely Struggled with for a long time,constantly obsessing over how I looked and what I Weighed but with some Help in the last couple of Months iv relised there is soooo Much more to Life! On the other hand I Love this Sport & everything that comes with it,I Love Routine and being Organised so im Delighted to see Monday for a Fresh Week! Shoulders & Cardio in the Bag and Feeling Super ! ๐Ÿ™Œ๐Ÿพ๐Ÿ’ช๐Ÿพ
Breakfast anyone? ๐Ÿ’ฅ

Mug Cake Banana - Coco nut

Ingredients:
โ€ข 30 g QNT pancake mix (1 scoop)
โ€ข 60 ml milk
โ€ข 1 tablespoon powdered coconut
โ€ข 1/3 banana

Instructions:
โ€ข Cut the banana in small pieces
โ€ข In a mug, stir the pancake mix and the milk until combined
โ€ข Add the powdered coconut and stir
โ€ข Add the banana and stir slowly
โ€ข Cover with plastic wrap (suitable for the microwave)
โ€ข Microwave on 500W for 1:40 min or 600W for 1:20 min
โ€ข Take off the plastic wrap and enjoy

#Qntireland #webuildchampions #pancakes #irishfitness #recipe #healthyrecipes #protein #dublinfitfam #galwayfitfam #corkfitfam #gains #proteinpancakes #supplements #mugcake #breakfast #fitfam #fitness #nutrition #health
Breakfast anyone? ๐Ÿ’ฅ Mug Cake Banana - Coco nut Ingredients: โ€ข 30 g QNT pancake mix (1 scoop) โ€ข 60 ml milk โ€ข 1 tablespoon powdered coconut โ€ข 1/3 banana Instructions: โ€ข Cut the banana in small pieces โ€ข In a mug, stir the pancake mix and the milk until combined โ€ข Add the powdered coconut and stir โ€ข Add the banana and stir slowly โ€ข Cover with plastic wrap (suitable for the microwave) โ€ข Microwave on 500W for 1:40 min or 600W for 1:20 min โ€ข Take off the plastic wrap and enjoy #Qntireland  #webuildchampions  #pancakes  #irishfitness  #recipe  #healthyrecipes  #protein  #dublinfitfam  #galwayfitfam  #corkfitfam  #gains  #proteinpancakes  #supplements  #mugcake  #breakfast  #fitfam  #fitness  #nutrition  #health 
BOOM !!!
Our QNT Delicious whey is made with only the best ingredients available
Whey isolate๐Ÿ’ฅ
Whey concentrate๐Ÿ’ฅ
Whey hydrolysed๐Ÿ’ฅ 
QNT we build Champions๐Ÿ’ฅ
Log onto our website to get your Delicious whey  now ๐Ÿ’ช๐Ÿ†
#QNTireland #irishmuscle #fitfam #irishfitfam #gym #girlswholift #dublinfitfam #fitness #fit #bossgirls #corkfitfam #galwayfitfam #weightloss #fitlife #muscle #bodybuilding #squats #fitfam #irishfitness #gymlife #protein #sport #ribbf2017 #northernirelandfitfam #shredded #fitnessmotivation #ukfitfam
BOOM !!! Our QNT Delicious whey is made with only the best ingredients available Whey isolate๐Ÿ’ฅ Whey concentrate๐Ÿ’ฅ Whey hydrolysed๐Ÿ’ฅ QNT we build Champions๐Ÿ’ฅ Log onto our website to get your Delicious whey now ๐Ÿ’ช๐Ÿ† #QNTireland  #irishmuscle  #fitfam  #irishfitfam  #gym  #girlswholift  #dublinfitfam  #fitness  #fit  #bossgirls  #corkfitfam  #galwayfitfam  #weightloss  #fitlife  #muscle  #bodybuilding  #squats  #fitfam  #irishfitness  #gymlife  #protein  #sport  #ribbf2017  #northernirelandfitfam  #shredded  #fitnessmotivation  #ukfitfam 
.
Most People,especially People on Prep would Call me Crazy but I genuinely Wish I was 2 Weeks out from Comp right now! ๐Ÿ˜ซ Doing Posing Lessons with a Couple of Girls Competing in Oct & just being around others on Prep has given me the Bug Baaaaaaaaaaad! ๐Ÿ™ˆ
On a different Note im sooo Excited to see all My Friends Rock the Stage and be an onlooker in the Audience Cheering for once! Time to start Focusing on what im gonna bring to Stage Next Year and get the Head down with the Help/Torture of My Bestie @paulmorgan007 ๐Ÿ™Œ๐Ÿพ #grindtime ๐Ÿ’ช๐Ÿพ๐Ÿ‘
. Most People,especially People on Prep would Call me Crazy but I genuinely Wish I was 2 Weeks out from Comp right now! ๐Ÿ˜ซ Doing Posing Lessons with a Couple of Girls Competing in Oct & just being around others on Prep has given me the Bug Baaaaaaaaaaad! ๐Ÿ™ˆ On a different Note im sooo Excited to see all My Friends Rock the Stage and be an onlooker in the Audience Cheering for once! Time to start Focusing on what im gonna bring to Stage Next Year and get the Head down with the Help/Torture of My Bestie @paulmorgan007 ๐Ÿ™Œ๐Ÿพ #grindtime  ๐Ÿ’ช๐Ÿพ๐Ÿ‘
Good Morning Everybodyyyy!!! Its so important to take the right supplements alongside a good diet and Training programme. 
These are the supplements that I take everyday: .
.
๐Ÿ”นDaily Vitamins
๐Ÿ”นSuper Minerals- Calcium, Magnesium, Iron, Zinc
๐Ÿ”นVitamin C
๐Ÿ”นVitamin D
๐Ÿ”นProbiotics and Digestive Enzymes- because my digestion slows down at this point in prep so it helps me prevent bloating
๐Ÿ”นQNT Burner- this has apple pectin, dandelion extract, Guarana Extract and L-Carnitine (great for fat burning and water loss.. ingredients in bottom right pic)
๐Ÿ”นOmega 3 Fish Oils
๐Ÿ”นChromium Picolinate- to balance my blood sugars throughout the day .
.
Any questions on supplements or products feel free to message me. 
For 20% off on Qnt Products use code LG101 at the checkout @thehealthhut_ ๐ŸŽ‰

Happy Saturday All๐Ÿ’œ

@qntsportsnutrition #webuildchampions #qntireland #supplements #irishfitfam #fitfam #ukfitfam #saturday #nutrition #vitamins #minerals #ribbf #girlsonprep #dublinfitfam #disscountcode #qntathlete
Good Morning Everybodyyyy!!! Its so important to take the right supplements alongside a good diet and Training programme. These are the supplements that I take everyday: . . ๐Ÿ”นDaily Vitamins ๐Ÿ”นSuper Minerals- Calcium, Magnesium, Iron, Zinc ๐Ÿ”นVitamin C ๐Ÿ”นVitamin D ๐Ÿ”นProbiotics and Digestive Enzymes- because my digestion slows down at this point in prep so it helps me prevent bloating ๐Ÿ”นQNT Burner- this has apple pectin, dandelion extract, Guarana Extract and L-Carnitine (great for fat burning and water loss.. ingredients in bottom right pic) ๐Ÿ”นOmega 3 Fish Oils ๐Ÿ”นChromium Picolinate- to balance my blood sugars throughout the day . . Any questions on supplements or products feel free to message me. For 20% off on Qnt Products use code LG101 at the checkout @thehealthhut_ ๐ŸŽ‰ Happy Saturday All๐Ÿ’œ @qntsportsnutrition #webuildchampions  #qntireland  #supplements  #irishfitfam  #fitfam  #ukfitfam  #saturday  #nutrition  #vitamins  #minerals  #ribbf  #girlsonprep  #dublinfitfam  #disscountcode  #qntathlete 
So happy to receive this in the post today 
Just when I needed a lift today  to keep pushing towards the goal I set myself 18 months ago to return to the national stage ๐Ÿ’ช๐Ÿ™
So happy to receive this in the post today Just when I needed a lift today to keep pushing towards the goal I set myself 18 months ago to return to the national stage ๐Ÿ’ช๐Ÿ™
Had a blast working out with these two lovely ladies yesterday! Feeling it today ๐Ÿ’ช will have to do it again soon @laura.gallagher.fitness  and @louise__dowd ๐Ÿ’ช๐Ÿ˜Šโค๏ธ #Repost @laura.gallagher.fitness (@get_repost)
ใƒปใƒปใƒป
.
Girls with Guns ๐Ÿ’ช #flexfriday . 
Check out @zoelynnf ...future bikini babe ๐Ÿ‘™ .
.
#Repost @louise__dowd (@get_repost)
ใƒปใƒปใƒป
We flexin' ๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ
.
Trained arms and abs with this beauty yesterday @zoelynnf ๐Ÿ’•
.
.
.
.
#flex #girlswholift #girlswithguns #workout #workoutmotivation #trainharderthanme #gym #fitspo #fitgirls #weflexin #fitfam #irishfitfam #irishfitness #gymbunny #bodybuilding #buildingabody #bikiniprep #bikinicompetitor #athlethes #muscle #shelifts #progress #qntireland #fitness #happyplace #positivity #strongwomen #ribbf #irishfitfam
Had a blast working out with these two lovely ladies yesterday! Feeling it today ๐Ÿ’ช will have to do it again soon @laura.gallagher.fitness and @louise__dowd ๐Ÿ’ช๐Ÿ˜Šโค๏ธ #Repost  @laura.gallagher.fitness (@get_repost) ใƒปใƒปใƒป . Girls with Guns ๐Ÿ’ช #flexfriday  . Check out @zoelynnf ...future bikini babe ๐Ÿ‘™ . . #Repost  @louise__dowd (@get_repost) ใƒปใƒปใƒป We flexin' ๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ . Trained arms and abs with this beauty yesterday @zoelynnf ๐Ÿ’• . . . . #flex  #girlswholift  #girlswithguns  #workout  #workoutmotivation  #trainharderthanme  #gym  #fitspo  #fitgirls  #weflexin  #fitfam  #irishfitfam  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikiniprep  #bikinicompetitor  #athlethes  #muscle  #shelifts  #progress  #qntireland  #fitness  #happyplace  #positivity  #strongwomen  #ribbf  #irishfitfam 
.
Girls with Guns ๐Ÿ’ช #flexfriday . 
Check out @zoelynnf ...future bikini babe ๐Ÿ‘™ .
.
#Repost @louise__dowd (@get_repost)
ใƒปใƒปใƒป
We flexin' ๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ
.
Trained arms and abs with this beauty yesterday @zoelynnf ๐Ÿ’•
.
.
.
.
#flex #girlswholift #girlswithguns #workout #workoutmotivation #trainharderthanme #gym #fitspo #fitgirls #weflexin #fitfam #irishfitfam #irishfitness #gymbunny #bodybuilding #buildingabody #bikiniprep #bikinicompetitor #athlethes #muscle #shelifts #progress #qntireland #fitness #happyplace #positivity #strongwomen #ribbf #irishfitfam
. Girls with Guns ๐Ÿ’ช #flexfriday  . Check out @zoelynnf ...future bikini babe ๐Ÿ‘™ . . #Repost  @louise__dowd (@get_repost) ใƒปใƒปใƒป We flexin' ๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ . Trained arms and abs with this beauty yesterday @zoelynnf ๐Ÿ’• . . . . #flex  #girlswholift  #girlswithguns  #workout  #workoutmotivation  #trainharderthanme  #gym  #fitspo  #fitgirls  #weflexin  #fitfam  #irishfitfam  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikiniprep  #bikinicompetitor  #athlethes  #muscle  #shelifts  #progress  #qntireland  #fitness  #happyplace  #positivity  #strongwomen  #ribbf  #irishfitfam 
Working hard to ensure every muscle is conditioned and shredded for Nabba Mr Ireland in 2 weeks 
Can't neglect the small muscles as it could be the difference in the end ๐Ÿ†
Calves are coming in nice 
Feeling motivated to push to the end and present my very best on stage in 2017 ๐Ÿ’ช
Looking forward to seeing everyone up there and the results of all the hard work ๐Ÿ‘
Working hard to ensure every muscle is conditioned and shredded for Nabba Mr Ireland in 2 weeks Can't neglect the small muscles as it could be the difference in the end ๐Ÿ† Calves are coming in nice Feeling motivated to push to the end and present my very best on stage in 2017 ๐Ÿ’ช Looking forward to seeing everyone up there and the results of all the hard work ๐Ÿ‘
Because oats are life ๐Ÿ™Œ๐Ÿผ Especially when they're white chocolate flavoured ๐Ÿ˜๐Ÿ‘Œ๐Ÿผ
You could easily convince yourself that you've just melted a Milky Way bar and poured it on your oats with this @qntsportnutrition white chocolate flavour. ๐Ÿคค It's a must have!! โค๏ธ
.
Available @thehealthhut_ ๐Ÿ˜ 20% discount with code LD100 โ˜บ๏ธ
.
.
.
#qntireland #qnt #qntsportnutrition #protein #whitechocolate #chocolatelover #oats #proats #proatslove #fuel #postworkout #healthyfood #healthyeating #food #bikinicompetitor #athlete #fuelforgains #gains #offseason #eatgood #instagood #instafood #bodybuilding #muscleup #fitfam #fitness #fitgirlsguide #irishfitfam #irishfitness #foodlover
Because oats are life ๐Ÿ™Œ๐Ÿผ Especially when they're white chocolate flavoured ๐Ÿ˜๐Ÿ‘Œ๐Ÿผ You could easily convince yourself that you've just melted a Milky Way bar and poured it on your oats with this @qntsportnutrition white chocolate flavour. ๐Ÿคค It's a must have!! โค๏ธ . Available @thehealthhut_ ๐Ÿ˜ 20% discount with code LD100 โ˜บ๏ธ . . . #qntireland  #qnt  #qntsportnutrition  #protein  #whitechocolate  #chocolatelover  #oats  #proats  #proatslove  #fuel  #postworkout  #healthyfood  #healthyeating  #food  #bikinicompetitor  #athlete  #fuelforgains  #gains  #offseason  #eatgood  #instagood  #instafood  #bodybuilding  #muscleup  #fitfam  #fitness  #fitgirlsguide  #irishfitfam  #irishfitness  #foodlover 
My new protein from @thehealthhut_ @apex_fitnes  is the only gym in Dundalk selling it 
#delicious #protein #qntireland #gymlife #gymlove #girlswhottrain #girlswholift #training #legday #goals #gains #bodygoals #bodypositive #bodytransformation #shredded #nevergiveup #fitmum #fit #fitspo #irishfitfam
.
Starting off this Weeks Nutrition on Point thanks to @fitnessfoodhq ๐Ÿ‘๐Ÿพ Its so easy when your Hungry to Grab & Eat whats quick & simple & Nine times out of Ten those type of foods aren't very Nutritious! Having Healthy ready made Meals at Hand Stops this & @fitnessfoodhq provide Custom Meals Prepped to suit you! Next day Delivery and Shipping Nation Wide! Check them out Guys ๐Ÿ‘‡๐Ÿพ
โ€ข
โ€ข
@fitnessfoodhq @fitnessfoodhq
. Starting off this Weeks Nutrition on Point thanks to @fitnessfoodhq ๐Ÿ‘๐Ÿพ Its so easy when your Hungry to Grab & Eat whats quick & simple & Nine times out of Ten those type of foods aren't very Nutritious! Having Healthy ready made Meals at Hand Stops this & @fitnessfoodhq provide Custom Meals Prepped to suit you! Next day Delivery and Shipping Nation Wide! Check them out Guys ๐Ÿ‘‡๐Ÿพ โ€ข โ€ข @fitnessfoodhq @fitnessfoodhq
What will 2017 bring 
Staying focused on finishing what I started 
3 weeks to nabba Mr Ireland 
4 weeks to Ribbf nationals 
It's been a long prep as always with some tough days but thankfully more good ๐Ÿ˜Š
Looking forward to returning to the biggest comps of the year and  giving my very best ๐Ÿ†
Thanks to my sponsor QNT @thehealthhut_ for all the support and keeping me fueled throughout this prep ๐Ÿ‘
What will 2017 bring Staying focused on finishing what I started 3 weeks to nabba Mr Ireland 4 weeks to Ribbf nationals It's been a long prep as always with some tough days but thankfully more good ๐Ÿ˜Š Looking forward to returning to the biggest comps of the year and giving my very best ๐Ÿ† Thanks to my sponsor QNT @thehealthhut_ for all the support and keeping me fueled throughout this prep ๐Ÿ‘
I literally have the sorest glutes and hammies after trauning with @elaine_abmonkey_fitness Friday. 
We finished off our session with this lil killer that she introduced me to. Fire hydrants and kickbacks with a fitball. Key to this exercise is placing a lot of your weight on the ball and engaging your core throughout. Squeeze glutes at the top of the moveent and keep going until the burn is real ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘๐Ÿ‘ Thank you @stephndunne for the great videography ๐Ÿ˜Š

This is why I love training with other people to have fun and learn from eachother. Tag a friend or try it out at the end of your next glute session! โœŒ

#gluteday #kickbacks #workout #training #irishfitfam #bikinifitness #irishfitnese #fitfam #ribbf #ukfitfam #booty #gains #peachy
I literally have the sorest glutes and hammies after trauning with @elaine_abmonkey_fitness Friday. We finished off our session with this lil killer that she introduced me to. Fire hydrants and kickbacks with a fitball. Key to this exercise is placing a lot of your weight on the ball and engaging your core throughout. Squeeze glutes at the top of the moveent and keep going until the burn is real ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘๐Ÿ‘ Thank you @stephndunne for the great videography ๐Ÿ˜Š This is why I love training with other people to have fun and learn from eachother. Tag a friend or try it out at the end of your next glute session! โœŒ #gluteday  #kickbacks  #workout  #training  #irishfitfam  #bikinifitness  #irishfitnese  #fitfam  #ribbf  #ukfitfam  #booty  #gains  #peachy 
โœจMy determination to succeed will always outweigh any set back.โœจ
.

I'm now going into my 4th week of being very restricted with my training due to a back injury. A set back like this is incredibly frustrating, but I'd rather show up, do what little training I can and keep my diet on track instead of sitting at home feeling sorry for myself and eating all of the food.
.
I have big goals. They might take a little longer to achieve now, but I'll still get there! ๐Ÿ”ฅ๐Ÿ†
.

#nevergiveuponyou #biggoalsbigdreams #determination #slowandsteady #watchthisspace #keepyourheadup
โœจMy determination to succeed will always outweigh any set back.โœจ . I'm now going into my 4th week of being very restricted with my training due to a back injury. A set back like this is incredibly frustrating, but I'd rather show up, do what little training I can and keep my diet on track instead of sitting at home feeling sorry for myself and eating all of the food. . I have big goals. They might take a little longer to achieve now, but I'll still get there! ๐Ÿ”ฅ๐Ÿ† . #nevergiveuponyou  #biggoalsbigdreams  #determination  #slowandsteady  #watchthisspace  #keepyourheadup 
.
Twice in 4 Weeks, who am I? ๐Ÿ™ˆ๐Ÿ’ƒ๐Ÿป๐Ÿน#allblack
. Twice in 4 Weeks, who am I? ๐Ÿ™ˆ๐Ÿ’ƒ๐Ÿป๐Ÿน#allblack 
.
Double Errrrything ๐Ÿ‘ฏ
. Double Errrrything ๐Ÿ‘ฏ
Always repping QNT and so grateful to have them behind me throughout my prep. 
@qntsportnutrition @thehealthhut_ โค #QNTIreland #webuildchampions .
#irishfitfam #bikinifitness #ribbf #ribbfnationals #backday #gym #fitness
Those end of week feels ๐Ÿคฃ

Be sure your taking all the right supplemets to fuel your recovery ๐Ÿ’ฅ #QNT  #webuildchampions

#qntireland #irishfitfam #gymhumour #fridayfeels #itstheweekend #muscles #galwayfitfam #corkfitfam #irishfitness
Lovely feedback from our customer @melissamckibbin_agnew. Glad you enjoyed QNT Vegan Chocolate Muffin Flavour Protein ๐Ÿ’ฅ

#Repost @melissamckibbin_agnew (@get_repost)
ใƒปใƒปใƒป
Could not recommend this product anymore !! The favour and texture is insane ....I tried all different vegan and lactose free proteins but this has to beat them all! ! 
#qntireland #nisupplements #vegan #protein #amazing #yum #irishfitfam #fitfam #veganprotein #vegan #irishvegans #lactosefree #digestion
Lovely feedback from our customer @melissamckibbin_agnew. Glad you enjoyed QNT Vegan Chocolate Muffin Flavour Protein ๐Ÿ’ฅ #Repost  @melissamckibbin_agnew (@get_repost) ใƒปใƒปใƒป Could not recommend this product anymore !! The favour and texture is insane ....I tried all different vegan and lactose free proteins but this has to beat them all! ! #qntireland  #nisupplements  #vegan  #protein  #amazing  #yum  #irishfitfam  #fitfam  #veganprotein  #vegan  #irishvegans  #lactosefree  #digestion 
Shoulders are on fyaaaaaaa after my first shoulder session on my new programme. 
Heres Arnold Press superset with DB T raises ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Try it out. Happy #workoutwednesday ๐Ÿ’ช

#irishfitfam #ribbf #shoulderday #delts #lats #trainhard #teamnelson
Could not recommend this product anymore !! The favour and texture is insane ....I tried all different vegan and lactose free proteins but this has to beat them all! ! 
#qntireland #nisupplements #vegan #protein #amazing #yum
.
A Beautiful Day Begins with a Beautiful Mindest,A Smile & a Kind Heart! ๐ŸŒŸ
. A Beautiful Day Begins with a Beautiful Mindest,A Smile & a Kind Heart! ๐ŸŒŸ
Left: 5 weeks out from Spring Classic 
Right: 5 weeks out from Nationals 
Self doubt started creeping in this morning ๐Ÿ˜”  so  @louise__dowd told me to compare pics and it really helped. Prep brain sending me craaaaazyyyyy!!! ๐Ÿคฃ

Reminding myself that my main aim is to bring a better package this time around. Im giving it 110% everyday and I will continue to!

DO THE BEST THAT YOU CAN DO TO BE THE BEST THAT YOU CAN BE!! ๐Ÿ’ซ

I always rave on about pictures but im gonna do it again!! Take loads  and loads of pictures on your journey and only look back to see how far you've come โค

Have a lovely Tuesday everyone!! ๐Ÿ”ฎ

Prepped by: @nathan.nelsonpt 
Fuelled by: @qntsportnutrition @thehealthhut .
.
#transformationtuesday #irishfitfam #fitfam #muscle
Left: 5 weeks out from Spring Classic Right: 5 weeks out from Nationals Self doubt started creeping in this morning ๐Ÿ˜” so @louise__dowd told me to compare pics and it really helped. Prep brain sending me craaaaazyyyyy!!! ๐Ÿคฃ Reminding myself that my main aim is to bring a better package this time around. Im giving it 110% everyday and I will continue to! DO THE BEST THAT YOU CAN DO TO BE THE BEST THAT YOU CAN BE!! ๐Ÿ’ซ I always rave on about pictures but im gonna do it again!! Take loads and loads of pictures on your journey and only look back to see how far you've come โค Have a lovely Tuesday everyone!! ๐Ÿ”ฎ Prepped by: @nathan.nelsonpt Fuelled by: @qntsportnutrition @thehealthhut . . #transformationtuesday  #irishfitfam  #fitfam  #muscle 
.
Morning Selies! ๐Ÿ˜Š #allblack
RIBBF National Bikini Champion @_ciaraxdrea_  uses QNT products to fuel her training ๐Ÿ†๐Ÿ†๐Ÿ† #qntireland #ribbfchampion #webuildchampions
Breakfast today was two slices of high protein farmhouse bread two bacon medallions spinach 20g of cheese 10g of lighter than light mayo and my whey protein shake from #qntireland @thehealthhut_ 
839 calories 
36g of carbs 
43g of fat
81g of protein 
#delicious #gymlife #protein #goals #gains #eatclean #fittness #fit #fitmum #fitspo #bodytransformation #shredded #nevergiveup #trainhard #irishfitfam #goodfats #mondaybreakfast
Yesterday's refeed was UNREAL!!! A mahoosive beef burger with sweet potatoe fries. ๐Ÿ˜ yes ....I devoured every bit of it ๐Ÿ™Œ

There is so much to be said for the psychological effect of a refeed meal. A very happy bikini girl 5 weeks out! Head down and focused for the week ahead now. ๐Ÿ™Œ

Prep doesnt mean you cant enjoy food with family and friends. Thank you @nathan.nelsonpt for planning my refeed around my weekend activities. ๐Ÿ‘โค #irishfitfam #refeed #foodie #fitfam #5weeksout #ribbfnationals #food #allthecarbs #gotomyglutesplease
Yesterday's refeed was UNREAL!!! A mahoosive beef burger with sweet potatoe fries. ๐Ÿ˜ yes ....I devoured every bit of it ๐Ÿ™Œ There is so much to be said for the psychological effect of a refeed meal. A very happy bikini girl 5 weeks out! Head down and focused for the week ahead now. ๐Ÿ™Œ Prep doesnt mean you cant enjoy food with family and friends. Thank you @nathan.nelsonpt for planning my refeed around my weekend activities. ๐Ÿ‘โค #irishfitfam  #refeed  #foodie  #fitfam  #5weeksout  #ribbfnationals  #food  #allthecarbs  #gotomyglutesplease 
.
DONUT kill My Vibe! ๐Ÿ’ƒ๐Ÿป๐Ÿฉ
Always a Ball in Work @thewrightvenue with My Girl @sophiekavanagh5 ๐Ÿ‘ฏ
#work #dancer #donuts #lols #love ๐Ÿ’ƒ๐Ÿป
. DONUT kill My Vibe! ๐Ÿ’ƒ๐Ÿป๐Ÿฉ Always a Ball in Work @thewrightvenue with My Girl @sophiekavanagh5 ๐Ÿ‘ฏ #work  #dancer  #donuts  #lols  #love  ๐Ÿ’ƒ๐Ÿป
.
I Think I need to Accidentally on Purpose Rob @paulmorgan007 Glasses ๐Ÿค” !
They Look waaaay Better on me! ๐Ÿ’๐ŸฝOoooor a change of Career maybe, & become a Secretary! #lips #glasses #selfie ๐Ÿค“
. I Think I need to Accidentally on Purpose Rob @paulmorgan007 Glasses ๐Ÿค” ! They Look waaaay Better on me! ๐Ÿ’๐ŸฝOoooor a change of Career maybe, & become a Secretary! #lips  #glasses  #selfie  ๐Ÿค“
My current stack of supplements for the final weeks of this prep towards the nationals in 5 weeks 
Please take advantage of the 20% off discount code QNT101  @thehealthhut_ on all QNT products ๐Ÿ‘
My current stack of supplements for the final weeks of this prep towards the nationals in 5 weeks Please take advantage of the 20% off discount code QNT101 @thehealthhut_ on all QNT products ๐Ÿ‘
G.I.V.E.A.W.A.Y!!! Do you want to win a pair of the latest Inverse Pocket Leggings from @gymversus ?? They are squat-proof, super comfortable and have pockets for carrying your phone around. Especially for all those gym selfies ladies. I will be giving away one pair in Medium on my Instagram page.

All You need to do is:
๐Ÿ–ค Follow my page @laura.gallagher.fitness ๐Ÿ–ค Follow @gymversus and
๐Ÿ–ค Tag 3 friends in the comments 
Entries close at midnight tonight and winner will be announced tomorrow. Good luck ๐Ÿ–ค  #gymversus #shapeyourfuture
G.I.V.E.A.W.A.Y!!! Do you want to win a pair of the latest Inverse Pocket Leggings from @gymversus ?? They are squat-proof, super comfortable and have pockets for carrying your phone around. Especially for all those gym selfies ladies. I will be giving away one pair in Medium on my Instagram page. All You need to do is: ๐Ÿ–ค Follow my page @laura.gallagher.fitness ๐Ÿ–ค Follow @gymversus and ๐Ÿ–ค Tag 3 friends in the comments Entries close at midnight tonight and winner will be announced tomorrow. Good luck ๐Ÿ–ค #gymversus  #shapeyourfuture 
.
Post #Glutes & #Hamstrings ๐Ÿ‘
A Couple of Days back on Track and My Waist is starting to come in already! Also got Three Days Meals delivered to me Today from @fitnessfoodhq,its Great to have these Guys Support as its Hard to fit everything in with Work,Training etc!
My body changes so Rapidly its insane,especially My Core! ๐Ÿ’ช๐Ÿพ
Staying Consistant is Key!! ๐Ÿ”‘
. Post #Glutes  & #Hamstrings  ๐Ÿ‘ A Couple of Days back on Track and My Waist is starting to come in already! Also got Three Days Meals delivered to me Today from @fitnessfoodhq,its Great to have these Guys Support as its Hard to fit everything in with Work,Training etc! My body changes so Rapidly its insane,especially My Core! ๐Ÿ’ช๐Ÿพ Staying Consistant is Key!! ๐Ÿ”‘
Our sponsored athlete Laura trying out the QNT Vegan Chocolate Muffin Flavour Protein. ๐Ÿ’ฅ

QNT WE BUILD CHAMPIONS ๐Ÿ†

#Repost @laura.gallagher.fitness (@get_repost)
ใƒปใƒปใƒป
Vegans or any of you who lovely people that are lactose sensitive listen up!! This just happened!!!! โ˜๏ธโ˜๏ธโ˜๏ธ .
.
My coach removed all dairy from my diet because I get super super sensitive to lactose near the end of prep! I hate that horrible bloated feeling and baby pot belly I get from it. ๐Ÿ˜ท๐Ÿคฃ .
.
Sooooo  very clever @nathan.nelsonpt put a a shake of vegan protein with almond milk on my plan and I was literally hating it because I didn't like the plant protein I was using but today my monthly delivery came from @thehealthhut_ and I am in love ๐Ÿ˜ .
.
The chocolate muffin flavour vegan protein from @qntsportnutrition mixed with warmed up almond milk tastes like a healthy hot chocolate. Another thing to brighten up prep! โค

Code LG101 at  the checkout @thehealthhut_ for 20% off ๐ŸŽ‰ .
Swipe left for macros โฌ…

#hotchocolate #healthytreats #alltheyummy #irishfitfam #veganprotein #vegan #qntireland  #Irishfitness #irishmuscle #dublinfitfam #galwayfitfam #corkfitfam #corkfitness #bodybuilding #crossfit #liftheavy #protein #makinggains #foodforfuel
Our sponsored athlete Laura trying out the QNT Vegan Chocolate Muffin Flavour Protein. ๐Ÿ’ฅ QNT WE BUILD CHAMPIONS ๐Ÿ† #Repost  @laura.gallagher.fitness (@get_repost) ใƒปใƒปใƒป Vegans or any of you who lovely people that are lactose sensitive listen up!! This just happened!!!! โ˜๏ธโ˜๏ธโ˜๏ธ . . My coach removed all dairy from my diet because I get super super sensitive to lactose near the end of prep! I hate that horrible bloated feeling and baby pot belly I get from it. ๐Ÿ˜ท๐Ÿคฃ . . Sooooo very clever @nathan.nelsonpt put a a shake of vegan protein with almond milk on my plan and I was literally hating it because I didn't like the plant protein I was using but today my monthly delivery came from @thehealthhut_ and I am in love ๐Ÿ˜ . . The chocolate muffin flavour vegan protein from @qntsportnutrition mixed with warmed up almond milk tastes like a healthy hot chocolate. Another thing to brighten up prep! โค Code LG101 at the checkout @thehealthhut_ for 20% off ๐ŸŽ‰ . Swipe left for macros โฌ… #hotchocolate  #healthytreats  #alltheyummy  #irishfitfam  #veganprotein  #vegan  #qntireland  #Irishfitness  #irishmuscle  #dublinfitfam  #galwayfitfam  #corkfitfam  #corkfitness  #bodybuilding  #crossfit  #liftheavy  #protein  #makinggains  #foodforfuel 
Vegans or any of you who lovely people that are lactose sensitive listen up!! This just happened!!!! โ˜๏ธโ˜๏ธโ˜๏ธ .
.
My coach removed all dairy from my diet because I get super super sensitive to lactose near the end of prep! I hate that horrible bloated feeling and baby pot belly I get from it. ๐Ÿ˜ท๐Ÿคฃ .
.
Sooooo  very clever @nathan.nelsonpt put a a shake of vegan protein with almond milk on my plan and I was literally hating it because I didn't like the plant protein I was using but today my monthly delivery came from @thehealthhut_ and I am in love ๐Ÿ˜ .
.
The chocolate muffin flavour vegan protein from @qntsportnutrition mixed with warmed up almond milk tastes like a healthy hot chocolate. Another thing to brighten up prep! โค

Code LG101 at  the checkout @thehealthhut_ for 20% off ๐ŸŽ‰ .
Swipe left for macros โฌ…

#hotchocolate #helathytreats #alltheyummy #irishfitfam #veganprotein #vegan
Vegans or any of you who lovely people that are lactose sensitive listen up!! This just happened!!!! โ˜๏ธโ˜๏ธโ˜๏ธ . . My coach removed all dairy from my diet because I get super super sensitive to lactose near the end of prep! I hate that horrible bloated feeling and baby pot belly I get from it. ๐Ÿ˜ท๐Ÿคฃ . . Sooooo very clever @nathan.nelsonpt put a a shake of vegan protein with almond milk on my plan and I was literally hating it because I didn't like the plant protein I was using but today my monthly delivery came from @thehealthhut_ and I am in love ๐Ÿ˜ . . The chocolate muffin flavour vegan protein from @qntsportnutrition mixed with warmed up almond milk tastes like a healthy hot chocolate. Another thing to brighten up prep! โค Code LG101 at the checkout @thehealthhut_ for 20% off ๐ŸŽ‰ . Swipe left for macros โฌ… #hotchocolate  #helathytreats  #alltheyummy  #irishfitfam  #veganprotein  #vegan 
.
Kinda the Same,but a little Different! ( Not sure if I Trained at all that Night ๐Ÿ˜‚๐Ÿ™ˆ )  #selfiecity ๐Ÿ“ธ
. Kinda the Same,but a little Different! ( Not sure if I Trained at all that Night ๐Ÿ˜‚๐Ÿ™ˆ ) #selfiecity  ๐Ÿ“ธ
Breakfast today was two slices of high protein farmhouse bread with two bacon medalions spinach onions tomatoes my whey digest protein shake 2 amino tablets and my vitamins 
574 calories 
76g of protein 
41g of carbs 
14g of fat
#delicious #breakfast #protein #gymlife #gym #fittness #fitspo #exercise #gymlove #eatclean #gains #nutrition #bodygoals #bodytransformation #irishfitfam #fitmum #nevergiveup #qntireland @thehealthhut_
Early morning selfie  check in @ 5 weeks out ๐Ÿ˜Š
Happy to see my conditioning improve every day after slight changes to diet and training regime 
Current weight is 92.5 kgs 
Few more % in body fat to be lost yet to bring it all together  but slow and steady is the only way 
Will I hold @90kgs shredded ?
Time will tell ๐Ÿค”
The struggle is real ๐Ÿ˜…
Loving the process 
Determined and focused on the task ahead ๐Ÿ’ช
Be positive ,one life one chance ๐Ÿ‘
Early morning selfie check in @ 5 weeks out ๐Ÿ˜Š Happy to see my conditioning improve every day after slight changes to diet and training regime Current weight is 92.5 kgs Few more % in body fat to be lost yet to bring it all together but slow and steady is the only way Will I hold @90kgs shredded ? Time will tell ๐Ÿค” The struggle is real ๐Ÿ˜… Loving the process Determined and focused on the task ahead ๐Ÿ’ช Be positive ,one life one chance ๐Ÿ‘
My casein shake before bed I love this flavour from #qntireland @thehealthhut_  I get all my qnt proteins from @apex_fitnes 
#delicious #casein #protein #gains #gymlife #gym #training #bodygoals #bodytransformation #nevergiveup #shredded #fitmum #bodypositive #irishfitfam #fitspo
If it was easy everyone would do it ๐Ÿ‘Š
Pushing through all the way to the end 
5 weeks and plenty of time to take a break when the job is done ๐Ÿ†
If it was easy everyone would do it ๐Ÿ‘Š Pushing through all the way to the end 5 weeks and plenty of time to take a break when the job is done ๐Ÿ†
Because today is one of those very rare days when I do not want to train. So as always I'm taking pictures to motivate myself to get off my bum and go smash shoulders and abs, HIIT and LISS ๐Ÿ‘Š 
Right c'mon now... let's go get it done! ๐Ÿ‘™

#sleepy #tietie #youcandoit #getitdone #focus #determination #goals #ribbf #stayingfocused #motivation #irishfitfam #fitfam #ukfitfam #shouldersday #xshape #bikinicompetitor #qntireland
My second protein shake of the day I love this flavour from #qntireland @thehealthhut_ 
you can get it from @apex_fitnes 
#delicious #protein #gymlife #gymlove #fittness #goals #bodytransformation #training #trainhard #fitmum #irishfitfam
.
Pre Cardio Selfie from Last Night! I was in Work 2-10,Trained Legs on My Hour Break & didnt have time for Cardio so I stayed back after Work to get it Done!!! ๐Ÿ‘Š๐Ÿพ The Only Person your Fooling with Excuses is Yourself! You get back what you Give ๐Ÿ’ฏ #noexcuses #getitdone #cardio ๐Ÿ’ช๐Ÿพ
. Pre Cardio Selfie from Last Night! I was in Work 2-10,Trained Legs on My Hour Break & didnt have time for Cardio so I stayed back after Work to get it Done!!! ๐Ÿ‘Š๐Ÿพ The Only Person your Fooling with Excuses is Yourself! You get back what you Give ๐Ÿ’ฏ #noexcuses  #getitdone  #cardio  ๐Ÿ’ช๐Ÿพ
.
I got New Rules! ๐Ÿ˜‰
โ€ข
โ€ข
@strongliftwear
@vans
. I got New Rules! ๐Ÿ˜‰ โ€ข โ€ข @strongliftwear @vans
.
Mid #squats #selfie !
I Havent been Extremely Strict with Diet and Training the last Couple of Weeks!
Im under no Stress atm with Preps ect so Iv been Enjoying that Freedom of being able to Eat Out,Cinema Food,Drinks etc ( maybe a little too much ๐Ÿ™ˆ๐Ÿ˜‚ ) ! Iv still been Training at Least 4 Times a Week & some what Sticking too Macros but having the Odd Protein Bar when I wanted it and more then one Cheat Meal at Weekends! Im Missing the Strictness now,I need it back to a certain extent so Tomorrow il be Starting a Fresh & Pulling up the Socks a bit! Training will be more intense,more Regular,Cardio increased and il be Working on Building My Strength back up again since Surgery!
Monday,im Ready for You! ๐Ÿ’ช๐Ÿพ๐Ÿ˜Š
Fuelled By @qntsportnutrition Lemon Flavour BCA intra Workout!
#newweek #newgoals ๐Ÿ™Œ๐Ÿพ
. Mid #squats  #selfie  ! I Havent been Extremely Strict with Diet and Training the last Couple of Weeks! Im under no Stress atm with Preps ect so Iv been Enjoying that Freedom of being able to Eat Out,Cinema Food,Drinks etc ( maybe a little too much ๐Ÿ™ˆ๐Ÿ˜‚ ) ! Iv still been Training at Least 4 Times a Week & some what Sticking too Macros but having the Odd Protein Bar when I wanted it and more then one Cheat Meal at Weekends! Im Missing the Strictness now,I need it back to a certain extent so Tomorrow il be Starting a Fresh & Pulling up the Socks a bit! Training will be more intense,more Regular,Cardio increased and il be Working on Building My Strength back up again since Surgery! Monday,im Ready for You! ๐Ÿ’ช๐Ÿพ๐Ÿ˜Š Fuelled By @qntsportnutrition Lemon Flavour BCA intra Workout! #newweek  #newgoals  ๐Ÿ™Œ๐Ÿพ
Follow out athlete @jr_physique_ as he counts down the days to his guest appearance @nbfi_ireland next saturday. 
Jay is Overall Natural Mr Ireland 2016. Follow his journey over on his page. 
QNT  We Build Champions ๐Ÿ’ฅ  @jr_physique_ (@get_repost)
ใƒปใƒปใƒป
7 days to NBFI and 14 to Greece! ๐Ÿ˜Ž
What a few low days will do for me is incredible ๐Ÿ‘Œ๐Ÿ’ช Just going through a physique check in and running through some more poses for next week's @nbfi_ireland finals.

I really like this pose that I'm sure I'll find a spot for somewhere in the mix. Absolutely buzzing for it now ๐Ÿ˜Ž๐Ÿ’ช #qntireland #athlete #ribbf #bodybuilding #irishfitfam #fitfam #ribbfnationals #champion #webuildchampions #physique #aesthetic #muscles #naturalbodybuilding  #gym #irishfitness #irishmuscle #dublinfitfam #corkfitfam #galwayfitfam #irishfitness #muscle #flex #abs #irishbodybuilding #fitnessmodel #fitness
Follow out athlete @jr_physique_ as he counts down the days to his guest appearance @nbfi_ireland next saturday. Jay is Overall Natural Mr Ireland 2016. Follow his journey over on his page. QNT We Build Champions ๐Ÿ’ฅ @jr_physique_ (@get_repost) ใƒปใƒปใƒป 7 days to NBFI and 14 to Greece! ๐Ÿ˜Ž What a few low days will do for me is incredible ๐Ÿ‘Œ๐Ÿ’ช Just going through a physique check in and running through some more poses for next week's @nbfi_ireland finals. I really like this pose that I'm sure I'll find a spot for somewhere in the mix. Absolutely buzzing for it now ๐Ÿ˜Ž๐Ÿ’ช #qntireland  #athlete  #ribbf  #bodybuilding  #irishfitfam  #fitfam  #ribbfnationals  #champion  #webuildchampions  #physique  #aesthetic  #muscles  #naturalbodybuilding  #gym  #irishfitness  #irishmuscle  #dublinfitfam  #corkfitfam  #galwayfitfam  #irishfitness  #muscle  #flex  #abs  #irishbodybuilding  #fitnessmodel  #fitness 
So often we become so focused on the finish line that we fail to enjoy the journey!! ๐Ÿ’ซ

I'm loving the whole experience.. yes prep has tough days but I do this as my own choice nobody forces me to do it. 
Staying happy, positive, very grateful im able to do it and loving the whole journey! ๐Ÿ‘™ 
#irishfitfam #qntireland #teamqnt #prepupdate  #progresspics
So often we become so focused on the finish line that we fail to enjoy the journey!! ๐Ÿ’ซ I'm loving the whole experience.. yes prep has tough days but I do this as my own choice nobody forces me to do it. Staying happy, positive, very grateful im able to do it and loving the whole journey! ๐Ÿ‘™ #irishfitfam  #qntireland  #teamqnt  #prepupdate  #progresspics 
Swipe left โฌ…โฌ…โฌ… my face at the end of the second video .. that was the finisher ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ Could not be more grateful to my coach Nathan for smashing me with a killer leg session today. He made the trip all the way from London for the weekend to check in on his two Irish bikini girls myself and @louise__dowd ๐Ÿ‘™

I thought I've had tough leg sessions but this was a whole other ball game. Heres some clips... full video will be posted on youtube. Keep an eye out and try it out for yourself. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ If your looking for an online coach or some great content with loads of laughs go follow his page @nathan.nelsonpt  this guy is hilarious and so knowledgeable ๐Ÿค“

#irishfitfam #ukfitfam #bikinigirls #ribbf #ribbfnationals #workout #workoutvideo #gymtips #legday #glutes #coach #hammies #followme #feeltheburn #killit #smashthoseglutes #bodybuilding #qntireland #fitnessmotivation #ribbf2017 #l4l #f4f #gym #fitfam #irishfitness
Swipe left โฌ…โฌ…โฌ… my face at the end of the second video .. that was the finisher ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ Could not be more grateful to my coach Nathan for smashing me with a killer leg session today. He made the trip all the way from London for the weekend to check in on his two Irish bikini girls myself and @louise__dowd ๐Ÿ‘™ I thought I've had tough leg sessions but this was a whole other ball game. Heres some clips... full video will be posted on youtube. Keep an eye out and try it out for yourself. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ If your looking for an online coach or some great content with loads of laughs go follow his page @nathan.nelsonpt this guy is hilarious and so knowledgeable ๐Ÿค“ #irishfitfam  #ukfitfam  #bikinigirls  #ribbf  #ribbfnationals  #workout  #workoutvideo  #gymtips  #legday  #glutes  #coach  #hammies  #followme  #feeltheburn  #killit  #smashthoseglutes  #bodybuilding  #qntireland  #fitnessmotivation  #ribbf2017  #l4l  #f4f  #gym  #fitfam  #irishfitness 
Prep life ๐Ÿ’ช
There is no time to dwell on how far you have come 
You are in a fight against your biggest component......YOU
Your fears ,doubts & insecurities searching for that weak spot in your armour .
Prepare to battle 
This is war 
Take no mercy 
It's ok to live a life that others  don't understand ๐Ÿ˜‰
Be yourself ๐Ÿ‘Š
Prep life ๐Ÿ’ช There is no time to dwell on how far you have come You are in a fight against your biggest component......YOU Your fears ,doubts & insecurities searching for that weak spot in your armour . Prepare to battle This is war Take no mercy It's ok to live a life that others don't understand ๐Ÿ˜‰ Be yourself ๐Ÿ‘Š
Current state first thing in the morning
Early signs of conditioning starting to return now so pleased with my progress so far on this prep
5 weeks out and holding at 94kgs which is the difficult part for me as I loose weight very quickly so need to only look at dropping a Max of 2 pounds per week 
My plan is to hopefully come in shredded at 90kg but I can only wait and see as I don't want to present myself on stage out of condition and not shredded to the bone , so if I have to drop below the 90kg so be it 
This prep has been a good one for me as I have learned from previous years so no major negativity on it 
Nervous and really looking forward to my return ๐Ÿ’ช

Thanks to QNT @thehealthhut_for all thier support and for keeping me fueled throughout this prep 
20% discount as always using code QNT 101๐Ÿ’ฅ
Current state first thing in the morning Early signs of conditioning starting to return now so pleased with my progress so far on this prep 5 weeks out and holding at 94kgs which is the difficult part for me as I loose weight very quickly so need to only look at dropping a Max of 2 pounds per week My plan is to hopefully come in shredded at 90kg but I can only wait and see as I don't want to present myself on stage out of condition and not shredded to the bone , so if I have to drop below the 90kg so be it This prep has been a good one for me as I have learned from previous years so no major negativity on it Nervous and really looking forward to my return ๐Ÿ’ช Thanks to QNT @thehealthhut_for all thier support and for keeping me fueled throughout this prep 20% discount as always using code QNT 101๐Ÿ’ฅ
Another clever customer putting QNT products to good use. @suziekelly11 baked some delicious buns filled with our Choco Nuts Protein Spread. ๐Ÿ˜

QNT We Build Champions ๐Ÿ†

#Repost @suziekelly11
ใƒปใƒปใƒป
Just made healthy buns for my girls and me using 40g of oats 2 eggs Greek style yoghurt and 15g of protein choco nuts from #qntireland @thehealthhut_ 
#healthytreat #protein #eatclean #fitness #fitmum #training #gains #nutrition #goals #bodytransformation #irishfitfam #dontgiveup #dedication #qntireland #qntsportnutrition #galwayfitfam #dublinfitfam #nabba #ribbf #healthy #nutritious #webuikdchampions
Another clever customer putting QNT products to good use. @suziekelly11 baked some delicious buns filled with our Choco Nuts Protein Spread. ๐Ÿ˜ QNT We Build Champions ๐Ÿ† #Repost  @suziekelly11 ใƒปใƒปใƒป Just made healthy buns for my girls and me using 40g of oats 2 eggs Greek style yoghurt and 15g of protein choco nuts from #qntireland  @thehealthhut_ #healthytreat  #protein  #eatclean  #fitness  #fitmum  #training  #gains  #nutrition  #goals  #bodytransformation  #irishfitfam  #dontgiveup  #dedication  #qntireland  #qntsportnutrition  #galwayfitfam  #dublinfitfam  #nabba  #ribbf  #healthy  #nutritious  #webuikdchampions 
Just made healthy buns for my girls and me using 40g of oats 2 eggs Greek style yoghurt and 15g of protein choco nuts from #qntireland @thehealthhut_ 
#healthytreat #protein #eatclean #fitness #fitmum #training #gains #nutrition #goals #bodytransformation #irishfitfam #dontgiveup #dedication
.
๐Ÿ‘†๐Ÿพโฌ…๏ธ
Kinda Classy, Kinda Sassy ! 
Hump Day Humour! ๐Ÿ‘
#humpday #doyoursquats ๐Ÿ‹๐Ÿพโ€โ™€๏ธ
. ๐Ÿ‘†๐Ÿพโฌ…๏ธ Kinda Classy, Kinda Sassy ! Hump Day Humour! ๐Ÿ‘ #humpday  #doyoursquats  ๐Ÿ‹๐Ÿพโ€โ™€๏ธ
@ken_coleman_pt  knows how to fuel his workouts #webuildchampions ๐Ÿ†๐Ÿ†๐Ÿ† #Repost @ken_coleman_pt (@get_repost) ใƒปใƒปใƒป
All stocked up for the month thanks to QNT and @thehealthhut_ 
Meta pure mass, casein and stack force... #qntireland #๏ฌtnessjourney #fitnessaddict #fit #gym #protein #strength #workinghard #ambition #dedication #irishfitfam #fitfam #irishmuscle
SWIPE LEFT โฌ… happy #workoutwednesday ...my fave ab exercise at the minute. Reverse ab crunches. These burn so much when incorporated into your ab work at the end of a session. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #girlswithmuscle #abs #nevergiveup #ribbf #fitfam #irishfitfam #ukfitfam #workout #exercise #workout #trainhard #abcrunches #ribbf2017 #shredz #babyabs #lehsgo #l4l #f4f #qntireland #gains #shelifts
I think I have a new favourite qnt bar #qntireland @thehealthhut_ 
447 calories 
41g of carbs 
18.6g of fat
30g of protein 
#delicious #protein #proteinbar #fitness #gymlife #goodfats #trainhard #bodytransformation #gains #goals #bodytransformation #irishfitfam #fitmum #training #snack #healthychoices
Post workout on a low day ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜
โœจ0% Greek yoghurt
โœจRaspberries
โœจQNT White chocolate whey
โœจRice cakes 
All washed down with a protein shake and a scoop of creatine ๐Ÿ’ช๐Ÿผ
.
.
.
#qntireland #qnt #fuel #offseason #allthegainsplease #carbcycling
Post workout on a low day ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜ โœจ0% Greek yoghurt โœจRaspberries โœจQNT White chocolate whey โœจRice cakes All washed down with a protein shake and a scoop of creatine ๐Ÿ’ช๐Ÿผ . . . #qntireland  #qnt  #fuel  #offseason  #allthegainsplease  #carbcycling 
The face of prep life ๐Ÿ˜Œ
6 weeks out
Legs detroyed 
Time to refuel with only the best of protien 
Metapure from Qnt @thehealthhut_ 
20% discount code QNT 101 ๐Ÿ’ฅ
The face of prep life ๐Ÿ˜Œ 6 weeks out Legs detroyed Time to refuel with only the best of protien Metapure from Qnt @thehealthhut_ 20% discount code QNT 101 ๐Ÿ’ฅ
My favourite bar from #qntireland @thehealthhut_ 
221 calories 
15.9g of carbs
7.4g of fat
19.9g of protein 
#protein #proteinbar #chocolatefix #gymlife #bodytransformation #gains #irishfitfam #fitmum #goals #training
.
Absolutley Loving these little Grey Joggers from @bershkacollection for Glute Day! ๐Ÿ‘ #ootd #glutes #bershka #love ๐Ÿ˜
. Absolutley Loving these little Grey Joggers from @bershkacollection for Glute Day! ๐Ÿ‘ #ootd  #glutes  #bershka  #love  ๐Ÿ˜
.
L.E.G.  W.O.R.K.O U.T!!!
.
.
 So I've been asked to share a leg day workout so here's one I did with @louise__dowd 2 weeks ago. This is a tough one so be prepared!! ๐Ÿ˜‰
.
This is just some of the exercises: .
๐Ÿ”นBanded Squat Side Steps ... stay low (not in video.. if only Instagram would allow more than 1 min) ๐Ÿค”
๐Ÿ”นKettlebell Sumo Squats (squeeze glutes at top of the movement)
๐Ÿ”นSmith Machine Vertical Press (keep feet wide stance on the bar and drive through heels and glutes)
๐Ÿ”นBanded Barbell Hip Thrusts (drive knees outwards throughout the movement. Keep constant tension on the glutes. Slow and controlled. We find a low weight more effective for this exercise) .
๐Ÿ”นBanded Abductors with hold and pulses .
๐Ÿ”นSeated Leg Curl with partials and holds (keep constant tension on hammies dont let plates drop)
๐Ÿ”นSeated Leg Extension (not for me just louise... squeeze quads at end of movement for better contraction)
๐Ÿ”นMachine Abductors with triple dropsets, pulses and holds (feel the burn and just keep going) ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
๐Ÿ”นReverse Machine abductors with triple dropsets, Pulses and holds (this one is the ultimate glute burnout. I used think people were crazy doing these but don't dissย  them until you try them another absolute killer and great for targeting different areas of the glutes but prepare for the dodgy looks ๐Ÿคฃ๐Ÿคฃ) .
.
Disclaimer: this workout come with some serious DOMS ๐Ÿ‘Œ๐Ÿ˜‹ .
.
Would love to know if you try it out or tag a friend who would like this leg session ๐Ÿ‘๐Ÿ”ฅ๐Ÿ’•
.
.
 #irishfitfam #fitfam #ukfitfam #legday #workout #trainhard #tryitout #l4l #f4f #ribbf #offseason #bulking #girlsonprep #shredding #glutes #glutesfordays #gains #qntireland #gym #bossgirls
. L.E.G. W.O.R.K.O U.T!!! . . So I've been asked to share a leg day workout so here's one I did with @louise__dowd 2 weeks ago. This is a tough one so be prepared!! ๐Ÿ˜‰ . This is just some of the exercises: . ๐Ÿ”นBanded Squat Side Steps ... stay low (not in video.. if only Instagram would allow more than 1 min) ๐Ÿค” ๐Ÿ”นKettlebell Sumo Squats (squeeze glutes at top of the movement) ๐Ÿ”นSmith Machine Vertical Press (keep feet wide stance on the bar and drive through heels and glutes) ๐Ÿ”นBanded Barbell Hip Thrusts (drive knees outwards throughout the movement. Keep constant tension on the glutes. Slow and controlled. We find a low weight more effective for this exercise) . ๐Ÿ”นBanded Abductors with hold and pulses . ๐Ÿ”นSeated Leg Curl with partials and holds (keep constant tension on hammies dont let plates drop) ๐Ÿ”นSeated Leg Extension (not for me just louise... squeeze quads at end of movement for better contraction) ๐Ÿ”นMachine Abductors with triple dropsets, pulses and holds (feel the burn and just keep going) ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ”นReverse Machine abductors with triple dropsets, Pulses and holds (this one is the ultimate glute burnout. I used think people were crazy doing these but don't dissย  them until you try them another absolute killer and great for targeting different areas of the glutes but prepare for the dodgy looks ๐Ÿคฃ๐Ÿคฃ) . . Disclaimer: this workout come with some serious DOMS ๐Ÿ‘Œ๐Ÿ˜‹ . . Would love to know if you try it out or tag a friend who would like this leg session ๐Ÿ‘๐Ÿ”ฅ๐Ÿ’• . . #irishfitfam  #fitfam  #ukfitfam  #legday  #workout  #trainhard  #tryitout  #l4l  #f4f  #ribbf  #offseason  #bulking  #girlsonprep  #shredding  #glutes  #glutesfordays  #gains  #qntireland  #gym  #bossgirls 
My daily ritual .. I usually get stuck on number 3 for awhile ๐Ÿ’ซ๐Ÿ™‹๐Ÿคฃ .
.
1. Noooooo I don't think I need to do cardio today surely not!? ๐Ÿค”
2. But why?? Fluff you Nathan ๐Ÿ™… @nathan.nelsonpt
3. Maybe I'll swapsies for walking the dogs.. does that count? ๐Ÿ•๐Ÿถ
4. Wahhhhhh my glutes are on fyaaa... 49 and a half minutes left!! ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ
5. Smashed it.. coaches orders... We're friends again @nathan.nelsonpt ๐Ÿ˜

REPEAT TOMORROW!! #cardioNo #notgonnalie #hiit #liss #sweatisfatcrying #sweat #gymmeme #gymquotes #irishfitfam #fitfam #ukfitfam #ribbf  #gymfun #gymfreak #prepcoach #ribbf #ribbfnationals #l4l #f4f
My daily ritual .. I usually get stuck on number 3 for awhile ๐Ÿ’ซ๐Ÿ™‹๐Ÿคฃ . . 1. Noooooo I don't think I need to do cardio today surely not!? ๐Ÿค” 2. But why?? Fluff you Nathan ๐Ÿ™… @nathan.nelsonpt 3. Maybe I'll swapsies for walking the dogs.. does that count? ๐Ÿ•๐Ÿถ 4. Wahhhhhh my glutes are on fyaaa... 49 and a half minutes left!! ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ 5. Smashed it.. coaches orders... We're friends again @nathan.nelsonpt ๐Ÿ˜ REPEAT TOMORROW!! #cardioNo  #notgonnalie  #hiit  #liss  #sweatisfatcrying  #sweat  #gymmeme  #gymquotes  #irishfitfam  #fitfam  #ukfitfam  #ribbf  #gymfun  #gymfreak  #prepcoach  #ribbf  #ribbfnationals  #l4l  #f4f 
Baby abs  coming through. Taking pictures first thing this morning as my #mondaymotivation. It keeps my head in the zone for the week ahead #focused 
Just under 7 weeks to keep working hard!! Swipe left โฌ…

Chip, chip, chipping away โœ‚โœ‚โœ‚ #irishfitfam #fitfam #progress #abs #delts #babyabs #progress #progressnotperfection #ukfitfam #chippingaway #fatloss #ribbf #girlsonprep #ribbf2017
The judges feedback to me in spring was to stop training my quads. I've trained them once in 4 months. They have definitely come down but I'm happy that they are still there. I was genuinely worried that by not training quads specifically that id lose them. It's difficult to let a muscle group that you have trained so hard take a back step and reduce in size but for me, quads take over when I train legs so I had to completely stop training them and focus on hammies and glutes since april. .
.

On that note it's time to train Glutes @romsligo this should be fun I've had DOMS  since training them on Wednesday ๐Ÿคฃ๐Ÿคฃ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘๐Ÿ‘ .
.
Happy Sunday Everyone!! ๐Ÿ˜˜

#irishfitfam #fitfam #ukfitfam #ribbf #ribbfnationals #glutes #trainhard #sundayfunday #bikinifitness #gym #workout #bikiniprep #bootybuilding #gains #quads #quadzilla #quadsweep
The judges feedback to me in spring was to stop training my quads. I've trained them once in 4 months. They have definitely come down but I'm happy that they are still there. I was genuinely worried that by not training quads specifically that id lose them. It's difficult to let a muscle group that you have trained so hard take a back step and reduce in size but for me, quads take over when I train legs so I had to completely stop training them and focus on hammies and glutes since april. . . On that note it's time to train Glutes @romsligo this should be fun I've had DOMS since training them on Wednesday ๐Ÿคฃ๐Ÿคฃ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘๐Ÿ‘ . . Happy Sunday Everyone!! ๐Ÿ˜˜ #irishfitfam  #fitfam  #ukfitfam  #ribbf  #ribbfnationals  #glutes  #trainhard  #sundayfunday  #bikinifitness  #gym  #workout  #bikiniprep  #bootybuilding  #gains  #quads  #quadzilla  #quadsweep 
.
Last Minute Drinks! ๐Ÿน๐Ÿ‘ญ๐Ÿ’ƒ๐Ÿป
. Last Minute Drinks! ๐Ÿน๐Ÿ‘ญ๐Ÿ’ƒ๐Ÿป
.
Make-Up for Tonight by My Amazing Sister @jacqui_drea ๐Ÿ’„ & Hair by @staceyfarrelly at @red_velvet_hair_salon ! ๐Ÿ˜
. Make-Up for Tonight by My Amazing Sister @jacqui_drea ๐Ÿ’„ & Hair by @staceyfarrelly at @red_velvet_hair_salon ! ๐Ÿ˜
Let's get this back leaned out!! 7 weeks to go!! โœ‚โœ‚โœ‚ #shredsacomin #ribbf #irishfitfam #fitfam #gettinglean #girlsonprep #7weeksout #growingwing #lats #back #qntireland
When Friday evening's get wild... Some people wear heels to dance I wear mine to pose ๐Ÿ˜† Some advice and correction from the posing queen herself @louise__dowd โค๐Ÿ‘‘ Also... there's lots of pancakes in my belly in these pics but it makes me happy! ๐Ÿฅž๐Ÿ˜๐Ÿคฃ Swipe left โฌ… #7weeksout

Prepped by: @Nathan.nelsonpt
Fuelled by: QNT @qntsportnutrition @thehealthhut_ 
#irishfitfam #fitfam #ukfitfam #posingpractice #ribbf2017 #ribbf #progresspics #pancakebelly #refeed #ribbfnationals #quarterturntotheright
When Friday evening's get wild... Some people wear heels to dance I wear mine to pose ๐Ÿ˜† Some advice and correction from the posing queen herself @louise__dowd โค๐Ÿ‘‘ Also... there's lots of pancakes in my belly in these pics but it makes me happy! ๐Ÿฅž๐Ÿ˜๐Ÿคฃ Swipe left โฌ… #7weeksout  Prepped by: @Nathan.nelsonpt Fuelled by: QNT @qntsportnutrition @thehealthhut_ #irishfitfam  #fitfam  #ukfitfam  #posingpractice  #ribbf2017  #ribbf  #progresspics  #pancakebelly  #refeed  #ribbfnationals  #quarterturntotheright 
.
@strongliftwear ๐Ÿ˜๐Ÿ‘Œ๐Ÿพ
. @strongliftwear ๐Ÿ˜๐Ÿ‘Œ๐Ÿพ
Robbed from @aideen_ifbb_athlete ... Love this ๐Ÿ‘Œ

BE CRAZY, SHOW LOVE, BE HAPPY. JUST BE YOURSELF BECAUSE LIFE IS TOO SHORT TO BE ANYBODY ELSE ๐Ÿ’—

Own who you are and never let anyone dull your sparkle ๐Ÿ˜‰

#doyou #beyourself #dowhatmakesyouhappy #bereal #behappy #shine #agoodkindofcrazy #irishfitfam #fitfam #life #happiness #quotes