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Not really hungry this morning so I am just having my whey protein shake and a banana 
182 calories 
29g of carbs
1g of fat 
17g of protein 
#healthy #breakfast #protein #delicious #fittness #exercise #eatclean #trainhard #noexcuses #feelgood #goals #bodytransformation #shredded #irishfitfam #fitmum #gym #gymlife #lifestyle #qnt #qntireland @thehealthhut_
Warm up for legs today 
3 x superset of 10 x front squats & 10 x back squats 
3x 30 reps of 400 kg leg press to follow ๐Ÿ˜ฌ
Pushing hard through these last few weeks under the watchful eye of the  big man himself 
Old man muscles still working ๐Ÿ˜Š
Warm up for legs today 3 x superset of 10 x front squats & 10 x back squats 3x 30 reps of 400 kg leg press to follow ๐Ÿ˜ฌ Pushing hard through these last few weeks under the watchful eye of the big man himself Old man muscles still working ๐Ÿ˜Š
The struggle is real 
Burning the Quads with a drop set starting off with 14 plates x6 reps 
Drop 2 plates per set all the way to 4 
That's 5 sets in total 
The burn is insane ๐Ÿ˜ซ๐Ÿ˜ฐ
The struggle is real Burning the Quads with a drop set starting off with 14 plates x6 reps Drop 2 plates per set all the way to 4 That's 5 sets in total The burn is insane ๐Ÿ˜ซ๐Ÿ˜ฐ
Today's breakfast was a Greek style yoghurt half a avocado some linseed 12 almonds and my whey protein shake 
547 calories 
29g of protein 
15g of carbs 
42g of fat
#healthy #goodfats #protein #breakfast #training #gymlife #gym #fittness #fitnessmotivation #fittnessaddict #feelgood #nutrition #bodytransformation #noexcuses #irishfitfam #fitmum ##qnt #qntireland @thehealthhut_
โฌ…๏ธ SWIPEEE - My daily calorie intake
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Meal 1 - 40g oats, 150g 0% Fat Blueberry Onken Yogurt, 2 scoops of Light digest whey coconut, 50g of frozen fruits and 34g of QNT protein bar. (606 Kcal's)
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Meal 2 (PWO) - 275g of Atlantic cod fillets, 258g of Marius Piper Potatoes, 100g Mixed Veg & 100g of stir fry mix. (500 Kcal's)
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Meal 3 (pre WO) - 296 Atlantic cod fillets, 125g long grain white rice, 100g of mushroom stir fry mix & 330ml 7UP can. (450 Kcal's) 
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Meal 4 (PWO2) - Last meal - 200g egg whites, 6 turkey rashers, 100g pepper mix, 100g mix Vegetables & 30g of Metapure White chocolate mixed with water. (440 Kcal's)
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This is my daily intake for everyone that asked me, your food doesn't have to be boring and certainly not bland! Last picture is my daily macros also! If you've any enquiries drop me a message.
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#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
โฌ…๏ธ SWIPEEE - My daily calorie intake _____________________________________ Meal 1 - 40g oats, 150g 0% Fat Blueberry Onken Yogurt, 2 scoops of Light digest whey coconut, 50g of frozen fruits and 34g of QNT protein bar. (606 Kcal's) _____________________________________ Meal 2 (PWO) - 275g of Atlantic cod fillets, 258g of Marius Piper Potatoes, 100g Mixed Veg & 100g of stir fry mix. (500 Kcal's) _____________________________________ Meal 3 (pre WO) - 296 Atlantic cod fillets, 125g long grain white rice, 100g of mushroom stir fry mix & 330ml 7UP can. (450 Kcal's) _____________________________________ Meal 4 (PWO2) - Last meal - 200g egg whites, 6 turkey rashers, 100g pepper mix, 100g mix Vegetables & 30g of Metapure White chocolate mixed with water. (440 Kcal's) _____________________________________ This is my daily intake for everyone that asked me, your food doesn't have to be boring and certainly not bland! Last picture is my daily macros also! If you've any enquiries drop me a message. _____________________________________ #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 
Stocked up with my favourite bar from #qntireland @thehealthhut_ 
#protein #delicious #training #gymlife #treat #gym #dedication #exercise #chocolate #qnt  #irishfitfam #fitmum @apex_fitnes
Just over here #buildingabody ๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ
Picture on the left was taken in January, the picture on the right taken today. Sometimes you need to take a step back and look at your progress... #transformationtuesday
Coached by @nathan.nelsonpt
Fueled by @qntsportnutrition @thehealthhut_ .
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#progress #offseason #leangains #shockedmyself #transformation #shoulders #athlete #fitfam #strong #fitness #bikinicompetitor #bikinifitness #ribbf #naturalbodybuilding #shelifts #girlswholift #girlswithmuscle #irishfitfam #lovinglife #gym #gymmotivation #trusttheprocess #ihavethebestcoach #fitspo #gymlife #trainhard #instadaily #qntireland
Just over here #buildingabody  ๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ Picture on the left was taken in January, the picture on the right taken today. Sometimes you need to take a step back and look at your progress... #transformationtuesday  Coached by @nathan.nelsonpt Fueled by @qntsportnutrition @thehealthhut_ . . . #progress  #offseason  #leangains  #shockedmyself  #transformation  #shoulders  #athlete  #fitfam  #strong  #fitness  #bikinicompetitor  #bikinifitness  #ribbf  #naturalbodybuilding  #shelifts  #girlswholift  #girlswithmuscle  #irishfitfam  #lovinglife  #gym  #gymmotivation  #trusttheprocess  #ihavethebestcoach  #fitspo  #gymlife  #trainhard  #instadaily  #qntireland 
Breakfast today was a slice of protein bread half a avocado one egg and my whey protein shake 
392 calories 
42g of protein 
19g of carbs 
26g of fat
#healthy #protein #goodfats #training #gymlife #gym #eatclean #fit #trainhard #nutrition #delicious #bodytransformation #shredded #irishfitfam #fitmum #qnt #qntireland @thehealthhut_ @apex_fitnes
A tasty breakfast on the go option. Tag someone you know who needs this ๐Ÿ˜  QNT We Build Champions ๐Ÿ†

#QNTireland#irishfitfam #irishfitness #irishfitgirls #fit #dublinfitfam #girlsthatlift #corkfitfam #fitfamuk #fitnesslife #crossfit #fitfam #instafitfam #proteinbar #gymlife๐Ÿ’ช #gymratsfam #cycling #irishbodybuilding #irishcrossfit #crossfitgames #weightlifting #squatfordays #QNT #supplements #gainz #galwayfitfam
My whey shake after legday 
#protein #training #exercise #gymlife #gym #gains #feelgood #noexcuses #gymaddict #qnt #qntireland @apex_fitnes @thehealthhut_ #irishfitfam #fitmum #fit #fitnessmotivation
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R E F E E D S:
I mentioned on the weekend that I hit my lowest weight on this prep after eating about 700 calories in a super refeed of a stack of Chocolate Pancakes with Fruit. ๐Ÿ˜

Everytime I refeed on prep I lose between 0.5 and 1 kg. 
How  so? ๐Ÿค”

Refeeds can work differently for people but my body responds very well to high simple sugar refeeds when I start to plateau.

Refeeds can be cleverly used as a mechanism to kick start metabolism when dieting. They also help regulate our two hunger hormones ... Ghrelin and Leptin. .
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Leptin is produced by fat cells and tells our body when we are full and to stop eating and ghrelin  is produced by the stomach and tells our brain when we are hungry and that we should eat more food. .
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During dieting our leptin levels fall and grehlin levels increase so we get cravings, feel hungry and a slower metabolism. Ghrelin tells our brain we are hungry and our appetite increases. As metabolism is slower our fat burning slows down or comes to a halt. .
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Having a controlled refeed meal that is high in carbohydrates or simple sugars boosts leptin levels and therefore kick starts metabolism and so BOOM...... fat burning again ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š .
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Introducing a refeed at just the right time in prep this week helped me to lose 0.7kg after a plateau. It's important to know when your body is really in need of a refeed and that it will be of benefit to your goal don't just have them because you hit a plateau in your diet. Listen to your body... and listen to your coach! ๐Ÿ˜Š๐Ÿ‘Œ .
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Thats the super basics about refeeds but I hope it makes sense ๐Ÿ™Œ

Prepped by: @Nathan.nelsonpt 
Fuelled by: @qntsportnutrition @thehealthhut_ 
#refeeds #irishfitfam #fitfam
. R E F E E D S: I mentioned on the weekend that I hit my lowest weight on this prep after eating about 700 calories in a super refeed of a stack of Chocolate Pancakes with Fruit. ๐Ÿ˜ Everytime I refeed on prep I lose between 0.5 and 1 kg. How so? ๐Ÿค” Refeeds can work differently for people but my body responds very well to high simple sugar refeeds when I start to plateau. Refeeds can be cleverly used as a mechanism to kick start metabolism when dieting. They also help regulate our two hunger hormones ... Ghrelin and Leptin. . . Leptin is produced by fat cells and tells our body when we are full and to stop eating and ghrelin is produced by the stomach and tells our brain when we are hungry and that we should eat more food. . . During dieting our leptin levels fall and grehlin levels increase so we get cravings, feel hungry and a slower metabolism. Ghrelin tells our brain we are hungry and our appetite increases. As metabolism is slower our fat burning slows down or comes to a halt. . . Having a controlled refeed meal that is high in carbohydrates or simple sugars boosts leptin levels and therefore kick starts metabolism and so BOOM...... fat burning again ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š . . . Introducing a refeed at just the right time in prep this week helped me to lose 0.7kg after a plateau. It's important to know when your body is really in need of a refeed and that it will be of benefit to your goal don't just have them because you hit a plateau in your diet. Listen to your body... and listen to your coach! ๐Ÿ˜Š๐Ÿ‘Œ . . Thats the super basics about refeeds but I hope it makes sense ๐Ÿ™Œ Prepped by: @Nathan.nelsonpt Fuelled by: @qntsportnutrition @thehealthhut_ #refeeds  #irishfitfam  #fitfam 
Breakfast today was a slice of protein bread some spinach a poached egg and my whey shake 
400 calories 
42g of protein 
16g of carbs 
18g of fat
#healthy #protein #eatclean #breakfast #nutrition #exercise #trainhard #training #bodytransformation #irishfitfam #fitmum #feelgood #noexcuses #qnt #qntireland @thehealthhut_ @apex_fitnes
7 weeks out from Nabba Mr Ireland 
8 weeks to Ribbf nationals 
Still smiling and loving life so all is good and looking forward to my return to stage 
I've learned through previous preps that feeling sorry for yourself and moaning only brings negativity to your life and the people close to you 
It's not fair to put that on the people closest to you 
It's your choice to do this so make it yours and enjoy the journey 
Stay positive and keep smiling ๐Ÿ˜
You've got this ๐Ÿ‘Š

Thanks to QNT @thehealthhut_
For keeping me fueled through this prep ๐Ÿ’ฅ
7 weeks out from Nabba Mr Ireland 8 weeks to Ribbf nationals Still smiling and loving life so all is good and looking forward to my return to stage I've learned through previous preps that feeling sorry for yourself and moaning only brings negativity to your life and the people close to you It's not fair to put that on the people closest to you It's your choice to do this so make it yours and enjoy the journey Stay positive and keep smiling ๐Ÿ˜ You've got this ๐Ÿ‘Š Thanks to QNT @thehealthhut_ For keeping me fueled through this prep ๐Ÿ’ฅ
Familiar view every morning now 
Fasted cardio to torch those fat reserves 
Prep life ,love it ,hate it, it's not for everyone but it's for me 
7 weeks ๐Ÿ‘Š
Familiar view every morning now Fasted cardio to torch those fat reserves Prep life ,love it ,hate it, it's not for everyone but it's for me 7 weeks ๐Ÿ‘Š
Are you tired? DONT GIVE UP!
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When you get tired what is it that you do? You start to think about giving up, well I'm here to tell you DO NOT GIVE UP! That stupid little voice in the back of your head, fight it and make sure you win.
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To many of us give up way to easily, if you fight and fight things get better, opportunities come a long, new friends are made and new business adventures can occur. 
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How can you stay motivated? 
The best thing for you to do is to surround yourself with positive people, this will play a big factor on your mindset especially if your tired and thinking of giving up on something. 
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My personal experience 
I'm human first of all, people think us PT's are made of steel and have no emotions because of what we do but that's not true. 
There was a time in my life where I got tired of work, gym, friends, family & so many other things, but what did I do? I invested in myself and told myself to wise the F*** up! And you know what it's the best decision I've ever made to date!
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Below are 5 tips on how to stay motivated 
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1. Surround yourself with positive and like minded people 
2. Take mini breaks away
3. Invest in yourself and only yourself
4. Don't be afraid to fail
5. BE POSITIVE - be positive and be confident
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I hope this helps someone, if you've any general enquiries or have any enquiries about personal training drop me a message
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Photo Credit : @martinirvinephotography 
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#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
Are you tired? DONT GIVE UP! _________________________________ When you get tired what is it that you do? You start to think about giving up, well I'm here to tell you DO NOT GIVE UP! That stupid little voice in the back of your head, fight it and make sure you win. _________________________________ To many of us give up way to easily, if you fight and fight things get better, opportunities come a long, new friends are made and new business adventures can occur. _________________________________ How can you stay motivated? The best thing for you to do is to surround yourself with positive people, this will play a big factor on your mindset especially if your tired and thinking of giving up on something. _________________________________ My personal experience I'm human first of all, people think us PT's are made of steel and have no emotions because of what we do but that's not true. There was a time in my life where I got tired of work, gym, friends, family & so many other things, but what did I do? I invested in myself and told myself to wise the F*** up! And you know what it's the best decision I've ever made to date! _________________________________ Below are 5 tips on how to stay motivated _________________________________ 1. Surround yourself with positive and like minded people 2. Take mini breaks away 3. Invest in yourself and only yourself 4. Don't be afraid to fail 5. BE POSITIVE - be positive and be confident _________________________________ I hope this helps someone, if you've any general enquiries or have any enquiries about personal training drop me a message _________________________________ Photo Credit : @martinirvinephotography ________________________________ #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 
QNT sampling @unsportsnut until 3pm today with QNT athletes @jayrob1502  and @louise__dowd

QNT We Build Champions ๐Ÿ’ฅ

#QNTireland 
#irishfitfam #dublinfitfam #gym #fitfam #gymmotivation #fitlife #wicklowfitfam #irishfitfam #fitfam #irishmuscle #irishfitness #gym  #northernirelandfitfam #ireland #corkfitfam #galwayfitfam #muscle #protein #proteinshake #champion
22.5kg hammer curls to pump the guns ๐Ÿ’ช
Definition starting to appear as the body weight drops off from 100kg
Current weight 95kg with 7 weeks out from Nabba Ireland ๐Ÿ™no pressure ๐Ÿ˜ฌ
22.5kg hammer curls to pump the guns ๐Ÿ’ช Definition starting to appear as the body weight drops off from 100kg Current weight 95kg with 7 weeks out from Nabba Ireland ๐Ÿ™no pressure ๐Ÿ˜ฌ
Dieting tip : how chewing gum can help you get rid of hunger!
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We all know when we get hungry we start to eat what ever is handiest for us for example a chocolate bar, cupcake or crisps, then this will put us off track with our macros and then we start to feel bad within ourselves.
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But I'm going to give you ONE SIMPLE tip that you would not of thought!
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โ€ข  Buy yourself a packet or a tub of chewing gum and keep it handy, by having them close you can take one and chew on it, chewing on the piece of gum will send triggers to your brain and it will make it think that your eating and this will take away your hunger until your next meal. I guarantee it, so give this a go and see how you get on.
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Short and sweet ๐Ÿ‘Œ๐Ÿฝ if you've any enquiries or want more information on nutrition or personal training drop me a message.
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#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
Dieting tip : how chewing gum can help you get rid of hunger! ___________________________________ We all know when we get hungry we start to eat what ever is handiest for us for example a chocolate bar, cupcake or crisps, then this will put us off track with our macros and then we start to feel bad within ourselves. ___________________________________ But I'm going to give you ONE SIMPLE tip that you would not of thought! ___________________________________ โ€ข Buy yourself a packet or a tub of chewing gum and keep it handy, by having them close you can take one and chew on it, chewing on the piece of gum will send triggers to your brain and it will make it think that your eating and this will take away your hunger until your next meal. I guarantee it, so give this a go and see how you get on. ___________________________________ Short and sweet ๐Ÿ‘Œ๐Ÿฝ if you've any enquiries or want more information on nutrition or personal training drop me a message. ___________________________________ #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 
Some healthy snacks for work and my whey protein shake 
537 calories 
25g of carbs
28g of fat
40g of protein 
#healthy #delicious #protein #goodfats #nutrition #training #gains #exercise #noexcuses #gymlife #bodytranformation #irishfitfam #fitmum #eatclean #trainhard #qnt #qntireland @thehealthhut_ @apex_fitnes
๐Ÿ’ซ Be brave and step outside of your comfort zone, because you just never know what opportunities might come your way ๐Ÿ’ซ
โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€”
I am delighted to announce that I am now a QNT athlete! ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜ I'm thrilled to be a part of a great team for such a high quality international brand. ๐Ÿ’ช๐Ÿผ Be sure to follow @thehealthhut_ the Irish QNT distributors. Discount code to come ๐Ÿ‘Œ๐Ÿผ
โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€”
Approaching QNT was definitely out of my comfort zone, but you have to take chances in life in order to keep moving forward. Fortune favours the brave! ๐Ÿ˜Š๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ
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#qnt #qntireland #team #dreamteam #athlete #sponsoredathlete #sponsor #takechances #bebrave #goals #bikinicompetitor #fitness
๐Ÿ’ซ Be brave and step outside of your comfort zone, because you just never know what opportunities might come your way ๐Ÿ’ซ โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” I am delighted to announce that I am now a QNT athlete! ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜ I'm thrilled to be a part of a great team for such a high quality international brand. ๐Ÿ’ช๐Ÿผ Be sure to follow @thehealthhut_ the Irish QNT distributors. Discount code to come ๐Ÿ‘Œ๐Ÿผ โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” โ€” Approaching QNT was definitely out of my comfort zone, but you have to take chances in life in order to keep moving forward. Fortune favours the brave! ๐Ÿ˜Š๐Ÿ’๐Ÿป๐Ÿ’ช๐Ÿผ . . . #qnt  #qntireland  #team  #dreamteam  #athlete  #sponsoredathlete  #sponsor  #takechances  #bebrave  #goals  #bikinicompetitor  #fitness 
Breakfast today was two sesame rye crispbread two eggs half a avocado some plum tomatoes my why digest protein shake and my cup of tea 
336 calories 
20g of carbs 
24g of fat 
34g of protein 
#healthy #protein #breakfast #delicious #nutrition #eatclean #goodfats #carbcontrol #training #excercise #bodytransformation #irishfitfam #fitmum #gains #noexcuses #qnt #qntireland @thehealthhut_ @apex_fitnes
What are BCAA's?
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Let's start with some of the basics, BCAAs are made up of three essential amino acids, leucine, isoleucine, and valine. These are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. 
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BCAA's make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance.
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Where can you find them?

BCAA's are found in foods containing protein, the highest ratio being in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for athletes because free form BCAA's bypass the liver and gut tissue and go directly to the blood stream.
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The main question are BCAA's worth it?

Well to me personally I think they are worth because they have so many benefits and below I'm going to give you ten of them:
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1. BCAAs Enhance Muscle Protein Synthesis
2. Leucine-Enriched BCAAs Equalize Muscle Building Between
3. BCAAs Increase Fat Burning and Can Support Fat Loss
4. BCAAs Support Hormone Balance During Intense Training
5. BCAAs May Improve Strength Development With Training
6. BCAAs Enhance Endurance Performance and Decrease Fatigue
7. BCAAs Decrease Muscle Soreness & DOMS for Greater Training Frequency
8. BCAAs Prevent Muscle Loss During Long-Duration Exercise
9. BCAAs Improve Insulin Health & May Reduce Diabetes Risk
10. BCAAs Correlate With Longevity and Are Therapeutic
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So yeah they are pretty important for your health! You can get it from your supplements an food. 
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#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
What are BCAA's? ____________________________________ Let's start with some of the basics, BCAAs are made up of three essential amino acids, leucine, isoleucine, and valine. These are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. ____________________________________ BCAA's make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance. ____________________________________ Where can you find them? BCAA's are found in foods containing protein, the highest ratio being in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for athletes because free form BCAA's bypass the liver and gut tissue and go directly to the blood stream. ____________________________________ The main question are BCAA's worth it? Well to me personally I think they are worth because they have so many benefits and below I'm going to give you ten of them: ____________________________________ 1. BCAAs Enhance Muscle Protein Synthesis 2. Leucine-Enriched BCAAs Equalize Muscle Building Between 3. BCAAs Increase Fat Burning and Can Support Fat Loss 4. BCAAs Support Hormone Balance During Intense Training 5. BCAAs May Improve Strength Development With Training 6. BCAAs Enhance Endurance Performance and Decrease Fatigue 7. BCAAs Decrease Muscle Soreness & DOMS for Greater Training Frequency 8. BCAAs Prevent Muscle Loss During Long-Duration Exercise 9. BCAAs Improve Insulin Health & May Reduce Diabetes Risk 10. BCAAs Correlate With Longevity and Are Therapeutic ____________________________________ So yeah they are pretty important for your health! You can get it from your supplements an food. ____________________________________ #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 
Current situ ... 8 and a half weeks out! That half really counts, can't leave that out! ๐Ÿ™ˆ picture taken after three meals and loads of water.. probably should have taken them first thing but anyway!! Absolutely PSYCHED for a refeed  tonight. 7 weeks dieting so I'm over the moon that coach has told me to carb up ๐Ÿ™Œ

Let's see how things go after this. AND this is the part I love the most.. seeing how your body responds to lil tweaks and changes on prep! Time to step it up a gear!! Let's go @nathan.nelsonpt ๐Ÿ‘Š

#irishfitfam #fitfam #ribbf #girlsonprep #ribbf2017 #bikinicompetitor #lehgo #letsdothis #coach #diet #refeed #physiqueupdate
Current situ ... 8 and a half weeks out! That half really counts, can't leave that out! ๐Ÿ™ˆ picture taken after three meals and loads of water.. probably should have taken them first thing but anyway!! Absolutely PSYCHED for a refeed tonight. 7 weeks dieting so I'm over the moon that coach has told me to carb up ๐Ÿ™Œ Let's see how things go after this. AND this is the part I love the most.. seeing how your body responds to lil tweaks and changes on prep! Time to step it up a gear!! Let's go @nathan.nelsonpt ๐Ÿ‘Š #irishfitfam  #fitfam  #ribbf  #girlsonprep  #ribbf2017  #bikinicompetitor  #lehgo  #letsdothis  #coach  #diet  #refeed  #physiqueupdate 
My treat for tonight my favourite bar from qnt and a cup of tea 
221 calories 
15.9g of carbs
7.4g of fat
19.9g of protein 
#protein #bar #delicious #training #gymlife #treat #trainhard #excercise #irishfitfam #fitmum #qnt #qntireland @thehealthhut_ @apex_fitnes
.
So this is Me this Morning,trying to Smile through the Fact that the โ˜€๏ธ was
Beaming & I was Sitting inside,in My PJs with a whooooole Day of Assignments ahead of me! ๐Ÿ™ˆ #FML #selfie
. So this is Me this Morning,trying to Smile through the Fact that the โ˜€๏ธ was Beaming & I was Sitting inside,in My PJs with a whooooole Day of Assignments ahead of me! ๐Ÿ™ˆ #FML  #selfie 
Amazing couple days away in Dublin to meet my southern friends โœŒ๐Ÿฝ haven't stopped laughing and ate some great food and gelato ๐Ÿง lol
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It's good to get a break from work to enjoy some down time, and yes I'm a personal trainer who enjoyed some "non-clean" food, it's all about finding balance and enjoying the small things ๐Ÿ‘Œ๐Ÿฝ
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So folks to any of my clients and potential new clients relax and trust the system ๐Ÿ˜€ it's exactly what I'm doing and it WORKS ๐Ÿ’ช๐Ÿฝ happy hump day ๐Ÿซ 
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New image from @martinirvinephotography 
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#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
Amazing couple days away in Dublin to meet my southern friends โœŒ๐Ÿฝ haven't stopped laughing and ate some great food and gelato ๐Ÿง lol _____________________________________ It's good to get a break from work to enjoy some down time, and yes I'm a personal trainer who enjoyed some "non-clean" food, it's all about finding balance and enjoying the small things ๐Ÿ‘Œ๐Ÿฝ _______________________________________ So folks to any of my clients and potential new clients relax and trust the system ๐Ÿ˜€ it's exactly what I'm doing and it WORKS ๐Ÿ’ช๐Ÿฝ happy hump day ๐Ÿซ _______________________________________ New image from @martinirvinephotography _______________________________________ #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 
Leg finisher for today 
Drop set of leg extensions following 
3 sets of 70kg walking lunges ,ouch๐Ÿ˜ฌ
8 weeks to my return to stage for Nabba & Ribbf nationals so no time to waste
Working hard and staying focused 
Feeling good but I know it ain't going to be easy so working my ass off to make sure I can be at my very best come Oct ๐Ÿ’ช
Staying fueled with the help of QNT @thehealthhut_ ๐Ÿ’ฅ
Leg finisher for today Drop set of leg extensions following 3 sets of 70kg walking lunges ,ouch๐Ÿ˜ฌ 8 weeks to my return to stage for Nabba & Ribbf nationals so no time to waste Working hard and staying focused Feeling good but I know it ain't going to be easy so working my ass off to make sure I can be at my very best come Oct ๐Ÿ’ช Staying fueled with the help of QNT @thehealthhut_ ๐Ÿ’ฅ
Fitness Ireland @fitnessireland is  fully stocked with a large range of QNT products. Be sure to pop in and check out the range. 
QNT We Build Champions ๐Ÿ’ฅ

#qntireland #irishfitness #irishfitfam #irishmuscle #irishbodybuilding #whey #protein #nutrition #supplements #fitfam #fitnessireland  #muscle #galwayfitfam #dublinfitfam #corkfitfam #corkfitness #goals #musclefreaks #gymaddicts #deliciouswhey #ribbf #nbfi #nabba #muscle #muscles #gym #webuildchampions
Fitness Ireland @fitnessireland is fully stocked with a large range of QNT products. Be sure to pop in and check out the range. QNT We Build Champions ๐Ÿ’ฅ #qntireland  #irishfitness  #irishfitfam  #irishmuscle  #irishbodybuilding  #whey  #protein  #nutrition  #supplements  #fitfam  #fitnessireland  #muscle  #galwayfitfam  #dublinfitfam  #corkfitfam  #corkfitness  #goals  #musclefreaks  #gymaddicts  #deliciouswhey  #ribbf  #nbfi  #nabba  #muscle  #muscles  #gym  #webuildchampions 
Breakfast today was a 3 egg omelette with two cauldron vegan sausages some red onion spinach my whey protein shake and my cup of tea with no surgar 
505 calories 
24g of carbs 
46g of protein 
25g of fat 
#breakfast #healthy #protein #goodfats #nutrition #delicious #training #excercise #eatclean #cleaneating #trainhard #noexcuses #bodytransformation #shredded #irishfitfam #fitmum #qnt #qntireland @thehealthhut_
These protein pancakes are lovely and the protein choco nuts is lovely with them 
#proteinpancakes #delicious #training #gymlife #treat #excercise #gains #irishfitfam #fitmum #qnt #qntireland @thehealthhut_ @apex_fitnes
Got our QNT dispenser machine all stocked up again. All the flavours of whey digest are in there along with QNT new so good and hooray bars check them out... @thehealthhut_ 
#qntireland #wheyprotein #proteinbars #supp #shake #nutrition #whey #bodybuilding #fit #fitnessaddict #allstockedup  #new #irishfitness #instafit
Trying the cuberdon flavour whey digest today after my arm day 
#protein #delicious #armday #fittness #gymlife #shredded #bodytransformation #irishfitfam #fitmum #gains #trainhard #eatclean #noexcuses #qnt #qntireland @thehealthhut_ @apex_fitnes
Breakfast this morning 3 egg omelette with 23g of cheese spinach red onion some baby plum tomatoes my whey protein shake my vitamins and of course my cup of tea with no surgar 
#healthy #breakfast #protein #delicious #nutrition #gymlife #trainhard #getresults #bodytransformation #shredded #gains #feelgood #qnt #qntireland @thehealthhut_
I got the chocolate flavour casein today for a change I normally get the strawberry flavour and it's lovely my bedtime shake 
#protein #casein #chocolate #delicious #training #legday #trainhard #gymlife #excercise #noexcuses #eatclean #gains #shredded #bodytransformation #irishfitfam #fitmum #qnt #qntireland @thehealthhut_
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
It's great the way u can try different flavours of the whey digest protein before you buy the big bag @apex_fitnes all thanks to the @thehealthhut_ for the machine today I am gonna try the white chocolate flavour after leg day
#protein #training #gymlife #gym #excercise #noexcuses #trainhard #eatclean #shredded #bodytransformation #legday #irishfitfam #fitmum #dedication #delicious #qnt #qntireland
Just over here searching for some abs ๐Ÿ‘€
My coach @nathan.nelsonpt made some small tweaks to the food plan he had given me and I'm finally seeing some progress.  It's seeing small changes over the weeks that helps you stay consistent especially on a 16 week prep.

Shoulders, back and cardio finito now home to Sligo to spend time with the fambam ๐Ÿ’•

#irishfitfam #abs #girlsonprep #ribbf #ribbfnationals #nabba #irishbodybuilding #bikinifitness #flex #gym #gymgirls #fitchicks #sundayfunday #bossgirls #irishfitnessblogger #girlswithmuscle #irishmuscle  #nowgivemethecarbs #allthegood #fitness #fitspo #l4l #f4f #girldwithabs #shredding #bikinicompetitor #teamqnt #qntireland #strong #lookstrong
Just over here searching for some abs ๐Ÿ‘€ My coach @nathan.nelsonpt made some small tweaks to the food plan he had given me and I'm finally seeing some progress. It's seeing small changes over the weeks that helps you stay consistent especially on a 16 week prep. Shoulders, back and cardio finito now home to Sligo to spend time with the fambam ๐Ÿ’• #irishfitfam  #abs  #girlsonprep  #ribbf  #ribbfnationals  #nabba  #irishbodybuilding  #bikinifitness  #flex  #gym  #gymgirls  #fitchicks  #sundayfunday  #bossgirls  #irishfitnessblogger  #girlswithmuscle  #irishmuscle  #nowgivemethecarbs  #allthegood  #fitness  #fitspo  #l4l  #f4f  #girldwithabs  #shredding  #bikinicompetitor  #teamqnt  #qntireland  #strong  #lookstrong 
Hammering these legs super hard recently๐Ÿ”ฅ
It's almost impossible for most people to push themselves past the point of pain necessary to really grow your legs.
This is where a personal trainer/coach can be invaluable, for competitors especially.
Happy with the progress I've made, but may need to call in reinforcements for project quadzilla ๐Ÿ˜‚
#QNTIRELAND
Hammering these legs super hard recently๐Ÿ”ฅ It's almost impossible for most people to push themselves past the point of pain necessary to really grow your legs. This is where a personal trainer/coach can be invaluable, for competitors especially. Happy with the progress I've made, but may need to call in reinforcements for project quadzilla ๐Ÿ˜‚ #QNTIRELAND 
For all my vegan friends ,you will love this vegan protien from QNT @thehealthhut_ 
Sugar free,lactose free & 77%quality protien with only 1gram of fat per serving 
Available in 2 flavours vanilla macaroon & chocalate muffin 
Avail of 20% off discount code
QNT 101 @thehealthhut_ ๐Ÿ’ฅ
For all my vegan friends ,you will love this vegan protien from QNT @thehealthhut_ Sugar free,lactose free & 77%quality protien with only 1gram of fat per serving Available in 2 flavours vanilla macaroon & chocalate muffin Avail of 20% off discount code QNT 101 @thehealthhut_ ๐Ÿ’ฅ
Stocked up for awhile I can't wait to try the pancake mix and the protein choco nuts 
#protein #proteinpancakes #proteinbars #gymlife #training #excercise #fitmum #irishfitfam #dedication #trainhard #gym #shredded #bodytransformation #qntireland #qnt @thehealthhut_ @apex_fitnes
BOSS BABES โ™€๐Ÿ’ช
I will start working as a PT in September.
My goal is to have more ladies in the free weights area than men by the end of my first month. ๐Ÿ’•
Then we'll see who feels intimidated by whom ๐Ÿ˜˜
BOSS BABES โ™€๐Ÿ’ช I will start working as a PT in September. My goal is to have more ladies in the free weights area than men by the end of my first month. ๐Ÿ’• Then we'll see who feels intimidated by whom ๐Ÿ˜˜
@apex_fitnes all new stock that came today all thanks to the @thehealthhut_ 
#protein #training #fittness #dundalk #excercise #trainhard #irishfitfam #qntireland
@apex_fitnes is all restocked all thanks to the @thehealthhut_ 
#qntireland #protein #fittness #gymlife #trainhard #excercise #dundalk #bodytransformation #fitmum #irishfitfam #gym #dedication
@apex_fitnes Is all restocked all thanks to the @thehealthhut_  get all ur chilled protein bars,shakes,drinks and sachets of our delicious digest whey protein in 10 different flavours all thanks to #qntireland 
#protein #fittness #gymlife #delicious #trainhard #dedication #fitmum #excercise #proteinshakes #proteinbars #dundalk #qntireland
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Been very Quiet on this Lately!
With having Breast Augmentation Iv been out of Action for a Couple of Weeks and still will be for another 1 or 2!! Also been Focusing on more Important Things in Life like Spending Time with Family & the People I love! Doing "Normal" things!! Eating Out,more Free Time for the People I Love,not being so Focused on how Lean I am and Working around the Gym etc! Sometimes taking a Step back and a Couple of Weeks out makes you Relise Who and What should really be coming first in your Life!... ๐Ÿ’ฏ
Heres how Im Looking anyway,sitting at 58.8kg! Feeling a little Fluffier then Id like to but im Happy & im Enjoying My Time off! ๐Ÿ™Œ๐Ÿพ #balance #rememberwhatsimportant #happiness โค๏ธ
. Been very Quiet on this Lately! With having Breast Augmentation Iv been out of Action for a Couple of Weeks and still will be for another 1 or 2!! Also been Focusing on more Important Things in Life like Spending Time with Family & the People I love! Doing "Normal" things!! Eating Out,more Free Time for the People I Love,not being so Focused on how Lean I am and Working around the Gym etc! Sometimes taking a Step back and a Couple of Weeks out makes you Relise Who and What should really be coming first in your Life!... ๐Ÿ’ฏ Heres how Im Looking anyway,sitting at 58.8kg! Feeling a little Fluffier then Id like to but im Happy & im Enjoying My Time off! ๐Ÿ™Œ๐Ÿพ #balance  #rememberwhatsimportant  #happiness  โค๏ธ
Two posts one day? Aww shit no he didn't ๐Ÿ˜โœŒ๐Ÿฝ yolo and all that haha
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Nice wee throwback Thursday to last Saturday night @chinawhiteni ๐Ÿป was actually great to get a night out in months especially with the @qntsportnutrition / @thehealthhut_  team ๐Ÿ‘Œ๐Ÿฝ and well @ciara_hyland_ did a good job of actually getting one of me not looking weird ๐Ÿ™ˆ๐Ÿ˜‚ plus she wants to marry me now cause I've a perm ๐Ÿ˜ the perm has worked its magic once again ๐Ÿ˜‚๐Ÿ˜‚ I joke lol
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#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
Two posts one day? Aww shit no he didn't ๐Ÿ˜โœŒ๐Ÿฝ yolo and all that haha ______________________________ Nice wee throwback Thursday to last Saturday night @chinawhiteni ๐Ÿป was actually great to get a night out in months especially with the @qntsportnutrition / @thehealthhut_ team ๐Ÿ‘Œ๐Ÿฝ and well @ciara_hyland_ did a good job of actually getting one of me not looking weird ๐Ÿ™ˆ๐Ÿ˜‚ plus she wants to marry me now cause I've a perm ๐Ÿ˜ the perm has worked its magic once again ๐Ÿ˜‚๐Ÿ˜‚ I joke lol _______________________________ #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 
QNT sponsored athlete and RIBBF Champion @nigel.crowley 
Check out his page and follow his journey as he returns to the stage to compete in RIBBF Nationals in October. ๐Ÿ†
QNT We Build Champions ๐Ÿ’ฅ

#qntireland #athlete #ribbf #bodybuilding #irishfitfam #fitfam #ribbfnationals #champion #webuildchampions #physique #aesthetic #muscles #fitover40 #gym #irishfitness #irishmuscle #dublinfitfam #corkfitfam #galwayfitfam #irishfitness #muscle #flex #abs #irishbodybuilding #fitnessmodel #fitness
QNT sponsored athlete and RIBBF Champion @nigel.crowley Check out his page and follow his journey as he returns to the stage to compete in RIBBF Nationals in October. ๐Ÿ† QNT We Build Champions ๐Ÿ’ฅ #qntireland  #athlete  #ribbf  #bodybuilding  #irishfitfam  #fitfam  #ribbfnationals  #champion  #webuildchampions  #physique  #aesthetic  #muscles  #fitover40  #gym  #irishfitness  #irishmuscle  #dublinfitfam  #corkfitfam  #galwayfitfam  #irishfitness  #muscle  #flex  #abs  #irishbodybuilding  #fitnessmodel  #fitness 
UN Sports Nutrition Dundrum now stock QNT products!! @unsportsnut
Come along to a sampling event with our athletes Saturday 12th to check out the wide range of products in stock. 
QNT We Build Champions ๐Ÿ’ฅ

#qntireland #teamqnt #webuildchampions #corkfitfam #dublinfitfam #galwayfitfam #nutrition #supplements #metapure #fitness #irishfitness #irishmuscle #protein #macros
Breakfast today Greek style yoghurt linseed crunch chia seeds half a avocado and my whey protein shake 
Protein 23g
Fat 20g
Carbs 15g
#healthy #breakfast #goodfats #delicious #fittness #eatclean #cleaneating #gains #nutrition #gymlife #irishfitfam #fitmum #excercise #shredded #qntireland @thehealthhut_
Since it's hump day and all that ๐Ÿ˜ˆ๐Ÿ˜๐Ÿ‘
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So guys/girls it's now a Wednesday, you've made it half way through the week, the weather has been awful but make sure your spirits are high and that the goals that you have set at the start of this glorious week are being smashed!
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This is probably one of my favourite shots from my fitness shoot, the fact that you can see the separation in the quads and hamstrings, and well if I say so myself the booty looks well ๐Ÿ’ช๐Ÿฝ๐Ÿ‘
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Photo Credit : @martinirvinephotography 
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#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
Since it's hump day and all that ๐Ÿ˜ˆ๐Ÿ˜๐Ÿ‘ ___________________________ So guys/girls it's now a Wednesday, you've made it half way through the week, the weather has been awful but make sure your spirits are high and that the goals that you have set at the start of this glorious week are being smashed! _______________________________ This is probably one of my favourite shots from my fitness shoot, the fact that you can see the separation in the quads and hamstrings, and well if I say so myself the booty looks well ๐Ÿ’ช๐Ÿฝ๐Ÿ‘ ________________________________ Photo Credit : @martinirvinephotography ________________________________ #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 
๐Ÿšจ๐Ÿšจ๐Ÿšจ G I V E A W A Y ๐Ÿšจ๐Ÿšจ๐Ÿšจ .
QNT would like to give one lucky person a hamper full of QNT  products worth โ‚ฌ200!! ๐ŸŽ‰

How to enter:
๐Ÿ’ฅLike the picture and follow @thehealthhut_ on Instagram
๐Ÿ’ฅTag three friends in the comments .
๐Ÿ’ฅFollow/like The Health Hut Facebook page 
and
๐Ÿ’ฅ Direct Message us with your email address 
You must complete all of the above before your entry is successful. Products may differ from those in the picture.

The lucky winner will be announced on Tuesday 8th. Get liking and tagging and best of luck.

QNT We Build Champions ๐Ÿ’ฅ

#irishfitfam #qntireland #qnt #giveaway #fitfam #dublinfitfam #galwayfitfam #corkfitfam #irishfitness #fitness #competition #fitnessgiveaway #supplements #l4l #f4f #fitnessgiveaway #getentering #yourchancetowin #winwin #irishmuscle #ribbf #nabba #nbfi #pca #gym #inittowinit #irishmuscle #protein #gains
๐Ÿšจ๐Ÿšจ๐Ÿšจ G I V E A W A Y ๐Ÿšจ๐Ÿšจ๐Ÿšจ . QNT would like to give one lucky person a hamper full of QNT products worth โ‚ฌ200!! ๐ŸŽ‰ How to enter: ๐Ÿ’ฅLike the picture and follow @thehealthhut_ on Instagram ๐Ÿ’ฅTag three friends in the comments . ๐Ÿ’ฅFollow/like The Health Hut Facebook page and ๐Ÿ’ฅ Direct Message us with your email address You must complete all of the above before your entry is successful. Products may differ from those in the picture. The lucky winner will be announced on Tuesday 8th. Get liking and tagging and best of luck. QNT We Build Champions ๐Ÿ’ฅ #irishfitfam  #qntireland  #qnt  #giveaway  #fitfam  #dublinfitfam  #galwayfitfam  #corkfitfam  #irishfitness  #fitness  #competition  #fitnessgiveaway  #supplements  #l4l  #f4f  #fitnessgiveaway  #getentering  #yourchancetowin  #winwin  #irishmuscle  #ribbf  #nabba  #nbfi  #pca  #gym  #inittowinit  #irishmuscle  #protein  #gains 
P R E P.  U P D A T E : 
So this is where I'm at 9 weeks out. Things are going good, still holding all the water in ma belly but apart from that I'm leaning out and that's most important really. ๐Ÿ™Œ

Food is up, cardio is still low and im feeling great... another week chipping away and staying focused .. 9 weeks!! ๐Ÿ‘™ .
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Fuelled by: QNT  @thehealthhut_ @qntsportnutrition 
Prepped by: @nathan.nelsonpt .
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#irishfitfam #qntireland #teamqnt #prepupdate  #progresspics #l4l #f4f #transformation #progresspictures #ribbf #nabba #macros #physique  #bikinifitness #bikiniprep #bodycomposition #transformationtuesday #preplife #fitfam #usfitfam #ukfitfam #weightlossjourney #fitspo #bossgirls #fitchicks #shelifts #muscle #ribbf2017 #ribbfnationals #flexingladies
P R E P. U P D A T E : So this is where I'm at 9 weeks out. Things are going good, still holding all the water in ma belly but apart from that I'm leaning out and that's most important really. ๐Ÿ™Œ Food is up, cardio is still low and im feeling great... another week chipping away and staying focused .. 9 weeks!! ๐Ÿ‘™ . . Fuelled by: QNT @thehealthhut_ @qntsportnutrition Prepped by: @nathan.nelsonpt . . #irishfitfam  #qntireland  #teamqnt  #prepupdate  #progresspics  #l4l  #f4f  #transformation  #progresspictures  #ribbf  #nabba  #macros  #physique  #bikinifitness  #bikiniprep  #bodycomposition  #transformationtuesday  #preplife  #fitfam  #usfitfam  #ukfitfam  #weightlossjourney  #fitspo  #bossgirls  #fitchicks  #shelifts  #muscle  #ribbf2017  #ribbfnationals  #flexingladies 
Lets talk about NEAT your Non-exercise activity thermogenesis, what exactly is it you may ask?
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Let's simplify it for anyone who might not understand it basically it's the energy that we put out for everything that we do that does not involve sleeping, eating or other sports like exercise (gym). It ranges from the energy output from things like walking to work, typing, performing work around the house etc, Simply it's how active you are on a day of rest.
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This is also a very good and effective to burn those extra few calories especially if your looking to loose, but don't forget you also need to be on a good steady & well balanced diet, you can't just sit on the sofa like a couch potato and expect to drop 10% BF and 2 Stone it just doesn't work like that.
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My Non-exercise activity thermogenesis (NEAT) had been low for a while I.e laying around the house etc that was due to the fact I was on a bulk (putting weight on), now my neat will be high as I'll be in a calorie deficit for the next 14 weeks prepping. Below are examples that I'll do and they're going to be real simple:
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1. Walk to the shop for groceries 
2. Take the dogs for a walk
3. Walk to work
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These are simple wee things that we don't actually think off, but if you can be active all the time especially outside the gym you'll burn extra calories and if you're only a beginner neat will get you started on the right track to loosing weight, guarantee it!
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Any personal training enquiries message me or click link in my bio
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Photo Credit : @martinirvinephotography 
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#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
Lets talk about NEAT your Non-exercise activity thermogenesis, what exactly is it you may ask? ________________________________ Let's simplify it for anyone who might not understand it basically it's the energy that we put out for everything that we do that does not involve sleeping, eating or other sports like exercise (gym). It ranges from the energy output from things like walking to work, typing, performing work around the house etc, Simply it's how active you are on a day of rest. _____________________________ This is also a very good and effective to burn those extra few calories especially if your looking to loose, but don't forget you also need to be on a good steady & well balanced diet, you can't just sit on the sofa like a couch potato and expect to drop 10% BF and 2 Stone it just doesn't work like that. ______________________________ My Non-exercise activity thermogenesis (NEAT) had been low for a while I.e laying around the house etc that was due to the fact I was on a bulk (putting weight on), now my neat will be high as I'll be in a calorie deficit for the next 14 weeks prepping. Below are examples that I'll do and they're going to be real simple: __________________________ 1. Walk to the shop for groceries 2. Take the dogs for a walk 3. Walk to work ______________________________ These are simple wee things that we don't actually think off, but if you can be active all the time especially outside the gym you'll burn extra calories and if you're only a beginner neat will get you started on the right track to loosing weight, guarantee it! ____________________________ Any personal training enquiries message me or click link in my bio ____________________________ Photo Credit : @martinirvinephotography ____________________________ #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 
Double trouble ๐Ÿ”ฅ
Today is the start of a new month.
Take a few minutes to reflect on the month just gone and think about the month ahead.
Set yourself some goals.
Plan how you will achieve those goals.
And let's get pumped to make August a good one!!! ๐Ÿ’ช๐Ÿ”ฅ
Double trouble ๐Ÿ”ฅ Today is the start of a new month. Take a few minutes to reflect on the month just gone and think about the month ahead. Set yourself some goals. Plan how you will achieve those goals. And let's get pumped to make August a good one!!! ๐Ÿ’ช๐Ÿ”ฅ
Strength is holding nicely even after dropping 5kg in bodyweight and currently sitting at 95kgs ,9 weeks out from nabba ireland ๐Ÿ’ช
Strength is holding nicely even after dropping 5kg in bodyweight and currently sitting at 95kgs ,9 weeks out from nabba ireland ๐Ÿ’ช
What a weekend... can't remember the last time I laughed that much!! Thank you so much to all the amazing QNT team you made my weekend one to remember. @ciara_hyland_ and @jessienolan.fit life lesson you only need one pair of black shorts and leggings and we may also work on our time keeping skills ๐Ÿ˜‚ Ciara you said it.. from endless tubberwear boxes to DMCs it was a laugh and a half. @stefansmithpersonaltraining
We want to adopt you ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ
Thank you to QNT and THE HEALTH HUT for sponsoring me this year I've looked forward to being on the QNT stand at Irish Muscle Power @irishmusclepower since I signed with the company earlier this year and it didn't dissapoint. @qntsportnutrition @thehealthhut_  Such an amazing group of people.. one of the best things that I have gained from the fitness industry is a group of like-minded positive and outgoing friends and im so grateful for that! Next adventure... team bonding day out ๐Ÿ™Œ๐Ÿ’ฅ #irishfitfam #qnt #teamqnt #qntireland #IMP #Irishmusclepower #fitfam #ukfitfam #athlete #usfitfam #girlsonprep #friends #fitness #fitnessfamily #teambonding #l4l #f4f #ribbf  #grateful #nutrition #imp2017 #supplements  #instafitness #instagram #fitgirls  #webuildchampions #teamwork #bossgirls #teamworkmakesthedreamwork #irishfitness
What a weekend... can't remember the last time I laughed that much!! Thank you so much to all the amazing QNT team you made my weekend one to remember. @ciara_hyland_ and @jessienolan.fit life lesson you only need one pair of black shorts and leggings and we may also work on our time keeping skills ๐Ÿ˜‚ Ciara you said it.. from endless tubberwear boxes to DMCs it was a laugh and a half. @stefansmithpersonaltraining We want to adopt you ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ Thank you to QNT and THE HEALTH HUT for sponsoring me this year I've looked forward to being on the QNT stand at Irish Muscle Power @irishmusclepower since I signed with the company earlier this year and it didn't dissapoint. @qntsportnutrition @thehealthhut_ Such an amazing group of people.. one of the best things that I have gained from the fitness industry is a group of like-minded positive and outgoing friends and im so grateful for that! Next adventure... team bonding day out ๐Ÿ™Œ๐Ÿ’ฅ #irishfitfam  #qnt  #teamqnt  #qntireland  #IMP  #Irishmusclepower  #fitfam  #ukfitfam  #athlete  #usfitfam  #girlsonprep  #friends  #fitness  #fitnessfamily  #teambonding  #l4l  #f4f  #ribbf  #grateful  #nutrition  #imp2017  #supplements  #instafitness  #instagram  #fitgirls  #webuildchampions  #teamwork  #bossgirls  #teamworkmakesthedreamwork  #irishfitness 
Our three QNT beauties ready to take over IMP.
Come say hello to the lovely ladies at stand D8
We Build Champions ๐Ÿ’ฅ
#IMP #irishmusclepower #qnt #qntireland #webuildchampuons #bossgirls #fitgirls #galwayfitfam #dublinfitfam #corkfitfam  #irishfitfam #fitfam #irishmuscle #irishfitness #irishgirl #physique #athletes #muscle #gains #fit #instafit #irishgirl #fitgirls #ukfitfam
Great day yesterday at @irishmusclepower with these beautiful ladies ๐Ÿ’•๐Ÿ’ช
Roll on day 2!! We have loads of @qntsportnutrition goodies to give away so make sure to come say hi ๐Ÿ˜˜
Great day yesterday at @irishmusclepower with these beautiful ladies ๐Ÿ’•๐Ÿ’ช Roll on day 2!! We have loads of @qntsportnutrition goodies to give away so make sure to come say hi ๐Ÿ˜˜
Repost from @thehealthhut_ using @RepostRegramApp - The QNT  team have wrapped it up after a very busy and funfilled day at Irish Muscle Power @irishmusclepower 
So many prizes given away and a whole load more ready for tomorrow so be sure to pop to the QNT stand. We are the official IMP goodie bag provides so come along to grab yours before they are gone.
QNT We Build Champions ๐Ÿ’ฅ

#qnt #qntireland #IMP #IrishMusclepower #irishfitfam #dublinfitfam #galwayfitfam #corkfitfam #athletes #supplements#gym #fit #fitness  #webuildchampions #ripped #gains #muscle #nbfi #nabba #ribbf #bodybuilding #fitfam #muscle #l4l #f4f
Repost from @thehealthhut_ using @RepostRegramApp - The QNT team have wrapped it up after a very busy and funfilled day at Irish Muscle Power @irishmusclepower So many prizes given away and a whole load more ready for tomorrow so be sure to pop to the QNT stand. We are the official IMP goodie bag provides so come along to grab yours before they are gone. QNT We Build Champions ๐Ÿ’ฅ #qnt  #qntireland  #IMP  #IrishMusclepower  #irishfitfam  #dublinfitfam  #galwayfitfam  #corkfitfam  #athletes  #supplements #gym  #fit  #fitness  #webuildchampions  #ripped  #gains  #muscle  #nbfi  #nabba  #ribbf  #bodybuilding  #fitfam  #muscle  #l4l  #f4f 
Repost: @thehealthhut_ 
The QNT  team have wrapped it up after a very busy and funfilled day at Irish Muscle Power @irishmusclepower 
So many prizes given away and a whole load more ready for tomorrow so be sure to pop to the QNT stand. We are the official IMP goodie bag providers so come along to grab yours before they are gone.
QNT We Build Champions ๐Ÿ’ฅ

#qnt #qntireland #IMP #IrishMusclepower #irishfitfam #dublinfitfam #galwayfitfam #corkfitfam #athletes #supplements#gym #fit #fitness  #webuildchampions #ripped #gains #muscle #nbfi #nabba #ribbf #bodybuilding #fitfam #muscle #l4l #f4f #ribbf2017 #bikinifitness
Repost: @thehealthhut_ The QNT team have wrapped it up after a very busy and funfilled day at Irish Muscle Power @irishmusclepower So many prizes given away and a whole load more ready for tomorrow so be sure to pop to the QNT stand. We are the official IMP goodie bag providers so come along to grab yours before they are gone. QNT We Build Champions ๐Ÿ’ฅ #qnt  #qntireland  #IMP  #IrishMusclepower  #irishfitfam  #dublinfitfam  #galwayfitfam  #corkfitfam  #athletes  #supplements #gym  #fit  #fitness  #webuildchampions  #ripped  #gains  #muscle  #nbfi  #nabba  #ribbf  #bodybuilding  #fitfam  #muscle  #l4l  #f4f  #ribbf2017  #bikinifitness 
Anyone else guilty of this? ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ Www.thehealthhut.ie
QNT We Build Champions ๐Ÿ’ฅ

#qntireland #qnt #irishfitfam #fitfam #gymmemes #diet #preplife #galwayfitfam #hangry #corkfitfam #dublinfitfam #irishfitness #gymhumour #ribbf #nabba #nbfi #instadaily #instafit #gym #workout #trainhard #cheatmeal #refeeds #foodie #foodlover
I take it back ..... this is my new favourite flavour without a doubt... COCONUT.  I've been having it in 0% Greek yoghurt and in my oats and I can only describe it as YUM! I'm dreaming about it in pancakes.. can't wait to try it after prep ๐Ÿ˜๐Ÿ˜๐Ÿ˜
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๐Ÿ’ฅ Code LG101 at the checkout @thehealthhut_ for 20% off (this whey works out at โ‚ฌ14.40 with the discount  code) Yeyyyy.. happy shopping! .
#qntireland #QNT #teamqnt #webuildchampions #whey #protein #irishfitfam #fitfam #ukfitfam #breakfastideas #irishfitnessblogger #food #foodie #foodforfuel #gains #lightdigest #gains #protein #nutrition #ribbf #nabba #l4l #f4f  #girlsonprep  #girlswithmuscle #bossgirls #fitchicks #athlete #bikinifitness #discountcode
I take it back ..... this is my new favourite flavour without a doubt... COCONUT. I've been having it in 0% Greek yoghurt and in my oats and I can only describe it as YUM! I'm dreaming about it in pancakes.. can't wait to try it after prep ๐Ÿ˜๐Ÿ˜๐Ÿ˜ . ๐Ÿ’ฅ Code LG101 at the checkout @thehealthhut_ for 20% off (this whey works out at โ‚ฌ14.40 with the discount code) Yeyyyy.. happy shopping! . #qntireland  #QNT  #teamqnt  #webuildchampions  #whey  #protein  #irishfitfam  #fitfam  #ukfitfam  #breakfastideas  #irishfitnessblogger  #food  #foodie  #foodforfuel  #gains  #lightdigest  #gains  #protein  #nutrition  #ribbf  #nabba  #l4l  #f4f  #girlsonprep  #girlswithmuscle  #bossgirls  #fitchicks  #athlete  #bikinifitness  #discountcode 
Why do we fall?
So we can learn to pick ourselves up. ๐Ÿ‘Š
#FLEXFRIDAY ๐Ÿ’•๐Ÿ’ช
#shesback
Why do we fall? So we can learn to pick ourselves up. ๐Ÿ‘Š #FLEXFRIDAY  ๐Ÿ’•๐Ÿ’ช #shesback 
QNT ladies planning for a big weekend at @irishmusclepower ๐Ÿ’ช๐Ÿ’•
We will have loads of goodies and prizes to give away so make sure to come and say hello!
I am SO pumped!!!!!!!!!๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
Who's going???
QNT ladies planning for a big weekend at @irishmusclepower ๐Ÿ’ช๐Ÿ’• We will have loads of goodies and prizes to give away so make sure to come and say hello! I am SO pumped!!!!!!!!!๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Who's going???
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I may not be able to Train for a couple more Weeks,but I can Try on Bikinis ! ๐Ÿ‘™#bikiniseason #summervibes #3weekspostsurgery #love โ˜€๏ธ
Worked hard since my last comp in spring 2016
Had a productive off season 
Now it's time to strip it all back and bring the shredz 
Hoping to bring some Xtra thickness/muscle  to stage  in a few weeks 
No filters on stage so no filters used ๐Ÿ˜
Prep life ,loving it ,old man ๐Ÿ’ช ๐Ÿ˜Š
Worked hard since my last comp in spring 2016 Had a productive off season Now it's time to strip it all back and bring the shredz Hoping to bring some Xtra thickness/muscle to stage in a few weeks No filters on stage so no filters used ๐Ÿ˜ Prep life ,loving it ,old man ๐Ÿ’ช ๐Ÿ˜Š
Hard days are the best 
Because that's where champions are made ๐Ÿ’ช
My early morning view from the stairs to success for the next 10 weeks 
Fasted cardio is the only way for me ๐Ÿ˜Œ
Feeling focused and determined๐Ÿ‘
Fueled as always by QNT@Thehealthhut
Hard days are the best Because that's where champions are made ๐Ÿ’ช My early morning view from the stairs to success for the next 10 weeks Fasted cardio is the only way for me ๐Ÿ˜Œ Feeling focused and determined๐Ÿ‘ Fueled as always by QNT@Thehealthhut
Persistence guarantees that results are inevitable ๐Ÿ’ซ

Chipping away every day... theres definitely abs hiding in there somewhere โœ‚โœ‚โœ‚ #10weeksout #comeonabs
#stophiding #persistence #results #progress #patience #girlsonprep #irishfitfam
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Swipe Left โฌ…๏ธ
A Couple of Lower Body Excercise's from Different Sessions! That Ugly Clench at the Top of Hyp Extentions tho ๐Ÿ˜ท๐Ÿ˜‚ Nearly 3 Weeks down of no Training Post Surgery,another One or Two and il Start Easing into Body Weight Lower Impact Excercises on Lower Body again!.... Im Missing Training so much but The Augmentation was 100% Worth it!! Soooo Excited to Start Heavy Sessions again with My New and Improved Symmetry ๐Ÿ‘๐Ÿพ
In these Vids are a Mixture of Heavy Compound and Isolation Movements!
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โ€ข Walking Lunges
โ€ข Leg Curl
โ€ข Hyp Extentions Holding 15kg Plate Infront!
โ€ข Leg Extentions
#legs #workoutvideos ๐Ÿ‘Š๐Ÿพ
. Swipe Left โฌ…๏ธ A Couple of Lower Body Excercise's from Different Sessions! That Ugly Clench at the Top of Hyp Extentions tho ๐Ÿ˜ท๐Ÿ˜‚ Nearly 3 Weeks down of no Training Post Surgery,another One or Two and il Start Easing into Body Weight Lower Impact Excercises on Lower Body again!.... Im Missing Training so much but The Augmentation was 100% Worth it!! Soooo Excited to Start Heavy Sessions again with My New and Improved Symmetry ๐Ÿ‘๐Ÿพ In these Vids are a Mixture of Heavy Compound and Isolation Movements! . . . โ€ข Walking Lunges โ€ข Leg Curl โ€ข Hyp Extentions Holding 15kg Plate Infront! โ€ข Leg Extentions #legs  #workoutvideos  ๐Ÿ‘Š๐Ÿพ
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Throwback to Pre Glutes & Pre Boobies!!...๐Ÿ˜‚
Still loving this Shot by @taz_photos โค๏ธ #throwback #shoot #beyourownmotivation๐Ÿ‘Œ๐Ÿพ
Breakfast greek style yogurt 2g of chia seeds 5g of protein granola 7 almonds  half a avocado and my protein shake made with water so it was a 490 calorie breakfast 
#healthy #healthychoices #breakfast #proteinshake #protein #gains #fittness #fitnessmotivation #fit #instahealth #training #trainhard #eatclean #goodfats #nutrition #delicious #avacado #excercise #shredded #getfit #diet #dedication #qntireland @thehealthhut_ @apex_fitnes
OK Monday , let's get it over with ๐Ÿ˜
Happy Monday fitfam , we have a busy week here , we are getting ready for @irishmusclepower  this weekend ๐Ÿ˜ฑ make you pop over to the QNT booth and say hi ๐Ÿ’ž
#QNTireland 
#irishfitfam #fitfamireland #dublinfitfam #dublinfitness #fitfam #fitness #irishmusclepower #gym #monday #galwayfitfam #physique #bossbabe #corkfitfam #instafit #follow #coffee #proteinbar #protein #irishbodybuilding #fitlife #ireland
OK Monday , let's get it over with ๐Ÿ˜ Happy Monday fitfam , we have a busy week here , we are getting ready for @irishmusclepower this weekend ๐Ÿ˜ฑ make you pop over to the QNT booth and say hi ๐Ÿ’ž #QNTireland  #irishfitfam  #fitfamireland  #dublinfitfam  #dublinfitness  #fitfam  #fitness  #irishmusclepower  #gym  #monday  #galwayfitfam  #physique  #bossbabe  #corkfitfam  #instafit  #follow  #coffee  #proteinbar  #protein  #irishbodybuilding  #fitlife  #ireland 
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When the World of Trying on and Being able to Buy Cute little Tops becomes your Oyster all Thanks to @theavocaclinic โค๏ธ
To say im In Love with My New Boobs is an Understatement,they are Absolutley Perfect!! Dr.Nadeem did such and Amazing Job and I cant Thank him and all the Team at Avoca enough! I had My Stitches Removed Yesterday and all is as it should be! Im Shocked at how Easy & Straight Forward they,ve made this whole Procedure for me from Start to Finish and I cannot Recommend @theavocaclinic enough!!... ๐Ÿ‘Œ๐Ÿพ #theavocaclinic #selfie #inlove #sohappy ๐Ÿ™Œ๐Ÿพ
. When the World of Trying on and Being able to Buy Cute little Tops becomes your Oyster all Thanks to @theavocaclinic โค๏ธ To say im In Love with My New Boobs is an Understatement,they are Absolutley Perfect!! Dr.Nadeem did such and Amazing Job and I cant Thank him and all the Team at Avoca enough! I had My Stitches Removed Yesterday and all is as it should be! Im Shocked at how Easy & Straight Forward they,ve made this whole Procedure for me from Start to Finish and I cannot Recommend @theavocaclinic enough!!... ๐Ÿ‘Œ๐Ÿพ #theavocaclinic  #selfie  #inlove  #sohappy  ๐Ÿ™Œ๐Ÿพ
Such a lovely morning training with @ciara_hyland_ at RAW gym. It's always good to have a change of scenery and train with other likeminded people. I killed her with a shoulder workout and she killed me with abs followed by rower sprints with med ball slams ... it was ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ .
SUPER psyched for Irish Muscle Power next weekend @irishmusclepower after meeting up with all the QNT team this morning. Make sure to get your tickets before Saturday .... it's going to be a great weekend of fitness fun!! Cannot wait to meet some of you there .... be sure to come say hello โค
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Have a lovely Sunday everyone, get out and enjoy the โ˜€โ˜€โ˜€
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#IMP #IrishMusclepower #qntireland #teamqnt #irishfitfam #irishfitness #ausfitfam
Such a lovely morning training with @ciara_hyland_ at RAW gym. It's always good to have a change of scenery and train with other likeminded people. I killed her with a shoulder workout and she killed me with abs followed by rower sprints with med ball slams ... it was ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ . SUPER psyched for Irish Muscle Power next weekend @irishmusclepower after meeting up with all the QNT team this morning. Make sure to get your tickets before Saturday .... it's going to be a great weekend of fitness fun!! Cannot wait to meet some of you there .... be sure to come say hello โค . . Have a lovely Sunday everyone, get out and enjoy the โ˜€โ˜€โ˜€ . . #IMP  #IrishMusclepower  #qntireland  #teamqnt  #irishfitfam  #irishfitness  #ausfitfam