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Good morning ๐Ÿ˜Š๐Ÿ’ช Get your start to the day off on the right  foot ๐Ÿ˜‰
With QNT's Delicious whey protein๐Ÿ’ฅ

Made with only quality proteins and comes in a fantastic choice of flavours

Check it out on our website or at your nearest stockist

#QNTireland
#irishfitfam #irishfitness #dublinfitfam #dublinfitness #fitness #fitnessmotivation #corkfitfam #corkfitness #gymlife #girlswholift #bossgirls #bodybuilder #ironmantraining #ireland #irishbodybuilding #instagramfitness #follow #galwayfitness #galwayfitfam #crossfit #rawgyms #rawgymsandyford #weightlossjourney #fitfam #ukfitfam
Good morning ๐Ÿ˜Š๐Ÿ’ช Get your start to the day off on the right foot ๐Ÿ˜‰ With QNT's Delicious whey protein๐Ÿ’ฅ Made with only quality proteins and comes in a fantastic choice of flavours Check it out on our website or at your nearest stockist #QNTireland  #irishfitfam  #irishfitness  #dublinfitfam  #dublinfitness  #fitness  #fitnessmotivation  #corkfitfam  #corkfitness  #gymlife  #girlswholift  #bossgirls  #bodybuilder  #ironmantraining  #ireland  #irishbodybuilding  #instagramfitness  #follow  #galwayfitness  #galwayfitfam  #crossfit  #rawgyms  #rawgymsandyford  #weightlossjourney  #fitfam  #ukfitfam 
Need supplements?? Hold off!!! Black Friday Sale coming up on QNT products @thehealthhut

Some of my monthly faves are: .
.๐Ÿ–ค Vegan Protein ..
.๐Ÿ–คMilk Chocolate Protein Waffles
๐Ÿ–ค QNT Chocolate wafer bars
๐Ÿ–ค BCAA red forest flavour
๐Ÿ–ค Glutamine ๐Ÿ‘Œ

Any questions about any of the products sold at www.thehealthhut.ie or @thehealthhut_ feel free to shoot me a message.

Use code LG101 year round for 20% off at the checkout ๐Ÿ˜‰

Fuelled by: @qntsportnutrition @thehealthhut_ 
#qntireland #qnt #supplements #irishfitfam #crossfit #bodybuilding #nutrition #workout #gym #fitness #protein #waffles #pancakes #foodforfuel #thatsupplife #fitlife #instafit #fitfam #athlete #bulk #diet
Need supplements?? Hold off!!! Black Friday Sale coming up on QNT products @thehealthhut Some of my monthly faves are: . .๐Ÿ–ค Vegan Protein .. .๐Ÿ–คMilk Chocolate Protein Waffles ๐Ÿ–ค QNT Chocolate wafer bars ๐Ÿ–ค BCAA red forest flavour ๐Ÿ–ค Glutamine ๐Ÿ‘Œ Any questions about any of the products sold at www.thehealthhut.ie or @thehealthhut_ feel free to shoot me a message. Use code LG101 year round for 20% off at the checkout ๐Ÿ˜‰ Fuelled by: @qntsportnutrition @thehealthhut_ #qntireland  #qnt  #supplements  #irishfitfam  #crossfit  #bodybuilding  #nutrition  #workout  #gym  #fitness  #protein  #waffles  #pancakes  #foodforfuel  #thatsupplife  #fitlife  #instafit  #fitfam  #athlete  #bulk  #diet 
Delicious whey
QNT's whey blend๐Ÿ’ฅ
Made with only quality proteins๐Ÿ’ช
Whey isolate๐Ÿ’ฅ
Whey concentrate๐Ÿ’ฅ
Whey hydrolysed๐Ÿ’ฅ
Available on our website or your nearest stockist๐Ÿ’ฅ๐Ÿ’ฅ
We build Champions๐Ÿ†๐Ÿ†๐Ÿ†
#QNTireland
#irishfitfam #protein#fitfam #dublinfitfam #dublinfitness #fitspo #bodybuilder #gymlife #irishbodybuilding #irishcrossfit #crossfit #corkfitfam #corkfitness #muscle #weightlifting #galwayfitfam #galwayfitness #bossgirls #girlswholift #ukfitfam #weightlossjourney #champion #follow #gym #blog
Delicious whey QNT's whey blend๐Ÿ’ฅ Made with only quality proteins๐Ÿ’ช Whey isolate๐Ÿ’ฅ Whey concentrate๐Ÿ’ฅ Whey hydrolysed๐Ÿ’ฅ Available on our website or your nearest stockist๐Ÿ’ฅ๐Ÿ’ฅ We build Champions๐Ÿ†๐Ÿ†๐Ÿ† #QNTireland  #irishfitfam  #protein #fitfam  #dublinfitfam  #dublinfitness  #fitspo  #bodybuilder  #gymlife  #irishbodybuilding  #irishcrossfit  #crossfit  #corkfitfam  #corkfitness  #muscle  #weightlifting  #galwayfitfam  #galwayfitness  #bossgirls  #girlswholift  #ukfitfam  #weightlossjourney  #champion  #follow  #gym  #blog 
Folks make sure to check out @konsahin for some delicious guilt free treats, these are some of the amazing treats she makes and theyโ€™re all refined sugar, gluten free etc give her a follow and why not try some ๐Ÿ˜๐Ÿ‘๐Ÿผ they are delicious ๐Ÿ˜๐Ÿคค ________________________________________________
๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿค Twitter - @StefanSmithPT
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
________________________________________________
#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
Folks make sure to check out @konsahin for some delicious guilt free treats, these are some of the amazing treats she makes and theyโ€™re all refined sugar, gluten free etc give her a follow and why not try some ๐Ÿ˜๐Ÿ‘๐Ÿผ they are delicious ๐Ÿ˜๐Ÿคค ________________________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿค Twitter - @StefanSmithPT ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ ________________________________________________ #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 breakfast ๐Ÿ’ช๐Ÿ˜Š Get your QNT Metapure whey isolate on our website ๐Ÿ’ช 
QNT BCAA drinks also available on our website ๐Ÿ˜Š
Don't forget to use one of our QNT athletes discount codes ๐Ÿ’ช๐Ÿ’ช
Www.thehealthhut.ie 
#QNTireland
#irishfitfam #irishfitness #fitness #fitfam #dublinfitfam #dublinfitness #musclebuilding #bodybuilding #northernirelandfitfam #weightloss #corkfitfam #galwayfitfam #irishbodybuilding #fitlife #bikinicompetitor #muscle #ireland #protein #proteinshake
QNT breakfast ๐Ÿ’ช๐Ÿ˜Š Get your QNT Metapure whey isolate on our website ๐Ÿ’ช QNT BCAA drinks also available on our website ๐Ÿ˜Š Don't forget to use one of our QNT athletes discount codes ๐Ÿ’ช๐Ÿ’ช Www.thehealthhut.ie #QNTireland  #irishfitfam  #irishfitness  #fitness  #fitfam  #dublinfitfam  #dublinfitness  #musclebuilding  #bodybuilding  #northernirelandfitfam  #weightloss  #corkfitfam  #galwayfitfam  #irishbodybuilding  #fitlife  #bikinicompetitor  #muscle  #ireland  #protein  #proteinshake 
โ—๏ธClient progressโ—๏ธ- this is Client Josie, sheโ€™s been on a very eventful journey regarding her weight and health etc she has overcame anorexia which in itself is a huge task! ๐Ÿ’ช๐Ÿฝ she started with me a few weeks ago (4) to get herself back into shape.
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Top photos are Josie 4 and a bit weeks ago, she was eating and snacking a lot while being under a lot of stress from buying a house and taking on more things with work! โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Below is Josie as of Saturday the 18/11/17 she has dropped an amazing 4kg! Her diet is not restricted at all as she still gets to enjoy treats like nachos etc the steps are small but itโ€™s progress in the right direction! โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Any enquiries about training or nutrition drop me a message ๐Ÿ“ฒ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿค Twitter - @StefanSmithPT
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
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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
โ—๏ธClient progressโ—๏ธ- this is Client Josie, sheโ€™s been on a very eventful journey regarding her weight and health etc she has overcame anorexia which in itself is a huge task! ๐Ÿ’ช๐Ÿฝ she started with me a few weeks ago (4) to get herself back into shape. โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– Top photos are Josie 4 and a bit weeks ago, she was eating and snacking a lot while being under a lot of stress from buying a house and taking on more things with work! โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– Below is Josie as of Saturday the 18/11/17 she has dropped an amazing 4kg! Her diet is not restricted at all as she still gets to enjoy treats like nachos etc the steps are small but itโ€™s progress in the right direction! โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– Any enquiries about training or nutrition drop me a message ๐Ÿ“ฒ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿค Twitter - @StefanSmithPT ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #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SWIPEโฌ…๏ธ : so today has marked my last workout of this prep, I feel that Iโ€™ve learnt even more in terms of my body and how it reacts to certain things and what foods it uses better! After making a few changes to my diet and training I feel that Iโ€™m in a better place! Doing photo shoots is something that I love doing and I will continue to do more in 2018
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I feel great, Iโ€™m in a good place physically and mentally, Iโ€™ve pushed my body to its limits and I will continue to do that over the winter and my off season! The support Iโ€™ve been giving is incredible from my clients, friends, sponsorship & my coach! The things I have planned for 2018 are going to be big! ๐Ÿ’ช๐Ÿฝ๐Ÿ†๐Ÿฅ‡ @nath.nels get ready!! Thank you all, bring on the carbs ๐Ÿฉ๐Ÿช๐Ÿฐ OVER & OUT!!
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๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿค Twitter - @StefanSmithPT
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#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SWIPEโฌ…๏ธ : so today has marked my last workout of this prep, I feel that Iโ€™ve learnt even more in terms of my body and how it reacts to certain things and what foods it uses better! After making a few changes to my diet and training I feel that Iโ€™m in a better place! Doing photo shoots is something that I love doing and I will continue to do more in 2018 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– I feel great, Iโ€™m in a good place physically and mentally, Iโ€™ve pushed my body to its limits and I will continue to do that over the winter and my off season! The support Iโ€™ve been giving is incredible from my clients, friends, sponsorship & my coach! The things I have planned for 2018 are going to be big! ๐Ÿ’ช๐Ÿฝ๐Ÿ†๐Ÿฅ‡ @nath.nels get ready!! Thank you all, bring on the carbs ๐Ÿฉ๐Ÿช๐Ÿฐ OVER & OUT!! โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿค Twitter - @StefanSmithPT ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #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 
Always up for a challenge in life 
Who said I wouldn't do it ๐Ÿค”200km cycle in the Dublin mountains,what's not fun about that ๐Ÿ˜Š
Looking forward to taking my fitness goals outdoors in 2018 ๐Ÿšด๐Ÿ˜Œ
Stepping out of my comfort zone ๐Ÿ˜ฌ
Always up for a challenge in life Who said I wouldn't do it ๐Ÿค”200km cycle in the Dublin mountains,what's not fun about that ๐Ÿ˜Š Looking forward to taking my fitness goals outdoors in 2018 ๐Ÿšด๐Ÿ˜Œ Stepping out of my comfort zone ๐Ÿ˜ฌ
Clear your mind of "CANT "

You were given THIS LIFE
Because your STRONG ENOUGH to live it 
We get One life 1 chance ๐Ÿ‘Š
Anything in life worth having doesn't come easy so go get it ๐Ÿ’ช๐Ÿ˜
Clear your mind of "CANT " You were given THIS LIFE Because your STRONG ENOUGH to live it We get One life 1 chance ๐Ÿ‘Š Anything in life worth having doesn't come easy so go get it ๐Ÿ’ช๐Ÿ˜
QNT athletes Laura and Louise make sure they are fuelled by the best every month
QNT We Build Champions ๐Ÿ† @laura.gallagher.fitness
@louise__dowd

@regramapp  Because I get asked all the time what supplements I use ... heres our QNT supplement stack @louise__dowd ๐Ÿคฃ๐Ÿคฃ .
.
๐Ÿ”นDaily Vitamins .
๐Ÿ”นSuper Minerals .
๐Ÿ”นOmega 3
๐Ÿ”นBCAAs
๐Ÿ”น Glutamine .
๐Ÿ”นCreatine Monohydrate .
๐Ÿ”นVegan Protein Chocolate Muffin flavour (lactose free)
๐Ÿ”นLight Digest Whey - belgian chocolate, coconut & white chocolate flavour
๐Ÿ”นWhite Chocolate Protein Waffles
๐Ÿ”นDelicious Whey - cookies & cream flavour
๐Ÿ”นGuarana Shots .
๐Ÿ”นNO+ Elite pre-workout shots
๐Ÿ”นThermo Booster and L-carnitine  drinks (l-carnitine, green tea and guarana)

To name just a few ๐Ÿ˜†....
Thank you to @qntsportnutrition
@thehealthhut_ for keeping us fuelled every month this makes both off-season and prep sooooo much easier. 
If you have any questions on supplements  just shoot me a message. For 20% off QNT products use code LG101 at the checkout @thehealthhut_ ๐Ÿ‘Œ

#qntireland #bikinifitness #offseason #supplements #qnt #teamqnt #protein #supplements #nutrition #athlete #irishfitfam #fitfam #ukfitfam #nbfi #ribbf #goals #fitness #gym #preworkout #gains #supplementstack #qntathlete - #regrann
QNT athletes Laura and Louise make sure they are fuelled by the best every month QNT We Build Champions ๐Ÿ† @laura.gallagher.fitness @louise__dowd @regramapp Because I get asked all the time what supplements I use ... heres our QNT supplement stack @louise__dowd ๐Ÿคฃ๐Ÿคฃ . . ๐Ÿ”นDaily Vitamins . ๐Ÿ”นSuper Minerals . ๐Ÿ”นOmega 3 ๐Ÿ”นBCAAs ๐Ÿ”น Glutamine . ๐Ÿ”นCreatine Monohydrate . ๐Ÿ”นVegan Protein Chocolate Muffin flavour (lactose free) ๐Ÿ”นLight Digest Whey - belgian chocolate, coconut & white chocolate flavour ๐Ÿ”นWhite Chocolate Protein Waffles ๐Ÿ”นDelicious Whey - cookies & cream flavour ๐Ÿ”นGuarana Shots . ๐Ÿ”นNO+ Elite pre-workout shots ๐Ÿ”นThermo Booster and L-carnitine drinks (l-carnitine, green tea and guarana) To name just a few ๐Ÿ˜†.... Thank you to @qntsportnutrition @thehealthhut_ for keeping us fuelled every month this makes both off-season and prep sooooo much easier. If you have any questions on supplements just shoot me a message. For 20% off QNT products use code LG101 at the checkout @thehealthhut_ ๐Ÿ‘Œ #qntireland  #bikinifitness  #offseason  #supplements  #qnt  #teamqnt  #protein  #supplements  #nutrition  #athlete  #irishfitfam  #fitfam  #ukfitfam  #nbfi  #ribbf  #goals  #fitness  #gym  #preworkout  #gains  #supplementstack  #qntathlete  - #regrann 
Such a fun day  with @crblifestyle @eveleentoner @louise__dowd at Animal Barbell Gym Blanchardstown @animalbarbellgym ๐Ÿ’•

Loved this  gym its so old school! ๐Ÿ‘Œ we just did what we do best.. burnt out the shoulders, posed and laughed a lot ๐Ÿ˜†

5 weeks post show, 2 weeks post photoshoot.... training took a step up this  week being lifting heavy, heavier than before prep even! Another food increase from coach so happy  days! Getting strong!!! ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #irishfitfam #fitfriends #womensupportingotherwomen #pose #fitness #qntireland #fitfam #strongwomen #bossgirls #gym #flex #ukfitfam #animalbarbellgym #oldschool #liftheavy #postcompetition #smile #ribbf #bikinifitness #bikinigirls #girlswithmuscle
Such a fun day with @crblifestyle @eveleentoner @louise__dowd at Animal Barbell Gym Blanchardstown @animalbarbellgym ๐Ÿ’• Loved this gym its so old school! ๐Ÿ‘Œ we just did what we do best.. burnt out the shoulders, posed and laughed a lot ๐Ÿ˜† 5 weeks post show, 2 weeks post photoshoot.... training took a step up this week being lifting heavy, heavier than before prep even! Another food increase from coach so happy days! Getting strong!!! ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #irishfitfam  #fitfriends  #womensupportingotherwomen  #pose  #fitness  #qntireland  #fitfam  #strongwomen  #bossgirls  #gym  #flex  #ukfitfam  #animalbarbellgym  #oldschool  #liftheavy  #postcompetition  #smile  #ribbf  #bikinifitness  #bikinigirls  #girlswithmuscle 
T minus 8 weeks ๐Ÿ˜† Morning cardio @altipeak_ with afternoon shoulders & abs (and a little bit of posing practice) @animalbarbellgym with @laura.gallagher.fitness @crblifestyle and @eveleentoner ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ
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Motivated... ๐Ÿ’ฏ Lets do this @nathan.nelsonpt!!!! ๐Ÿ†๐Ÿ‘™๐Ÿ˜
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.
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#bikini #bikinicompetitor #ribbf #trainhardorgohome #goals  #irishfitfam #fitfam #qntireland #progress #girlswholift #workout #workoutmotivation #gym #fitspo #fitgirls #irishbodybuilding #irishfitness #gymshark #bodybuilding #buildingabody #bikiniathlethe #muscle #shelifts #trainhard #determined #fitness #strongwomen #offseason #gainz
T minus 8 weeks ๐Ÿ˜† Morning cardio @altipeak_ with afternoon shoulders & abs (and a little bit of posing practice) @animalbarbellgym with @laura.gallagher.fitness @crblifestyle and @eveleentoner ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ . Motivated... ๐Ÿ’ฏ Lets do this @nathan.nelsonpt!!!! ๐Ÿ†๐Ÿ‘™๐Ÿ˜ . . . . #bikini  #bikinicompetitor  #ribbf  #trainhardorgohome  #goals  #irishfitfam  #fitfam  #qntireland  #progress  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #irishbodybuilding  #irishfitness  #gymshark  #bodybuilding  #buildingabody  #bikiniathlethe  #muscle  #shelifts  #trainhard  #determined  #fitness  #strongwomen  #offseason  #gainz 
Thank you to everyone who came out to the QNT sampling  @vitaminshopblanch today @qntsportnutrition 
Thank you Tom for having us @walczaktomasz ๐Ÿ˜Š
#qntireland #qnt #irishfitfam #fitfam #ukfitfam #sampling #fitness #gym #smile #selfiesaturday #supplements
๐Ÿšจ Sample Alert ๐Ÿšจ
Pop along to our QNT sampling event @vitaminshopblanch now to sample some products. 
QNT athletes @laura.gallagher.fitness and @louise__dowd are there to help you out with any questions you have about QNT products. 
QNT we build champions ๐Ÿ†
#QNTireland 
#irishfitfam #irishfitness #dublinfitfam #dublinfitness #fitnesslife #fit #musclefreaks #gainz #fitfamireland #irishweightlifting #irishbodybuilding #crossfit #irishcrossfit #corkfitness #fitfam #instafitness #instafit #physique #bikinicompetitor #galwayfitfam #northernirelandfitfam #noexcuses
๐Ÿšจ Sample Alert ๐Ÿšจ Pop along to our QNT sampling event @vitaminshopblanch now to sample some products. QNT athletes @laura.gallagher.fitness and @louise__dowd are there to help you out with any questions you have about QNT products. QNT we build champions ๐Ÿ† #QNTireland  #irishfitfam  #irishfitness  #dublinfitfam  #dublinfitness  #fitnesslife  #fit  #musclefreaks  #gainz  #fitfamireland  #irishweightlifting  #irishbodybuilding  #crossfit  #irishcrossfit  #corkfitness  #fitfam  #instafitness  #instafit  #physique  #bikinicompetitor  #galwayfitfam  #northernirelandfitfam  #noexcuses 
QNT athletes Laura and Louise will be sampling at Vitamin Shop Blanchardstown tomorrow. 
Be sure to pop in to say hello.
QNT we build champions ๐Ÿ†

@Repost from @vitaminshopblanch -  SAMPLING ALERT.

This Saturday 11th of November; 11-3pm  @Louise_dowd and  @laura.gallagher.fitness will be sampling QNT Nutrition products for You.
All of U are welcome๐Ÿ˜Ž. #vitaminshopblanch #vitaminshopireland #irishfitfam #dublin #blanchardstown #qnt @qntsportnutrition #sampling #gym #bodybuilding #sport #run #mma #qntireland  @walczaktomasz @thehealthhut_ @nigel.crowley -
QNT athletes Laura and Louise will be sampling at Vitamin Shop Blanchardstown tomorrow. Be sure to pop in to say hello. QNT we build champions ๐Ÿ† @Repost from @vitaminshopblanch - SAMPLING ALERT. This Saturday 11th of November; 11-3pm @Louise_dowd and @laura.gallagher.fitness will be sampling QNT Nutrition products for You. All of U are welcome๐Ÿ˜Ž. #vitaminshopblanch  #vitaminshopireland  #irishfitfam  #dublin  #blanchardstown  #qnt  @qntsportnutrition #sampling  #gym  #bodybuilding  #sport  #run  #mma  #qntireland  @walczaktomasz @thehealthhut_ @nigel.crowley -
Our QNT  athlete  @nigel.crowley knows how to fuel his day ๐Ÿšจ๐Ÿ’ฅ -  Breakfast will never taste so good again 
Loving these Qnt protien waffles 
Makes waffles or pancakes 
Guilt free high protien low fat treat ๐Ÿ˜‹

Only 125kcals per serving 
Fat 4 grams 
Carbs 11grams ,sugar free 0%
Protien 11grams 
Get yours  @thehealthhut_ and enjoy 20% off all Qnt products using code QNT 101๐Ÿ‘
Our QNT athlete @nigel.crowley knows how to fuel his day ๐Ÿšจ๐Ÿ’ฅ - Breakfast will never taste so good again Loving these Qnt protien waffles Makes waffles or pancakes Guilt free high protien low fat treat ๐Ÿ˜‹ Only 125kcals per serving Fat 4 grams Carbs 11grams ,sugar free 0% Protien 11grams Get yours @thehealthhut_ and enjoy 20% off all Qnt products using code QNT 101๐Ÿ‘
Breakfast will never taste so good again 
Loving these Qnt protien waffles 
Makes waffles or pancakes 
Guilt free high protien low fat treat ๐Ÿ˜‹

Only 125kcals per serving 
Fat 4 grams 
Carbs 11grams ,sugar free 0%
Protien 11grams 
Get yours  @thehealthhut_ and enjoy 20% off all Qnt products using code QNT 101๐Ÿ‘
Breakfast will never taste so good again Loving these Qnt protien waffles Makes waffles or pancakes Guilt free high protien low fat treat ๐Ÿ˜‹ Only 125kcals per serving Fat 4 grams Carbs 11grams ,sugar free 0% Protien 11grams Get yours @thehealthhut_ and enjoy 20% off all Qnt products using code QNT 101๐Ÿ‘
FLEX FRIDAY ๐Ÿ˜œ๐Ÿ’ช๐Ÿฝ 10 days out from the shoot with @peterbennettphotography ๐Ÿ˜ˆ we are sitting in a good place physically & mentally. Im looking forward to peak week next week, but most important as @peachy.1 would say bring on the carbs (๐Ÿž,๐Ÿฅž, ๐Ÿ•,๐Ÿซ) ๐Ÿ™Š
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I am grateful to have such a good team behind me with my coach @nathan.nelsonpt & my sponsors @qntsportnutrition @thehealthhut_ without these guys/girls I would of struggled but theyโ€™ve been the best! Check them all out folks ๐Ÿ’ช๐Ÿฝ _________________________________
๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
_________________________________
#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
FLEX FRIDAY ๐Ÿ˜œ๐Ÿ’ช๐Ÿฝ 10 days out from the shoot with @peterbennettphotography ๐Ÿ˜ˆ we are sitting in a good place physically & mentally. Im looking forward to peak week next week, but most important as @peachy.1 would say bring on the carbs (๐Ÿž,๐Ÿฅž, ๐Ÿ•,๐Ÿซ) ๐Ÿ™Š _________________________________ I am grateful to have such a good team behind me with my coach @nathan.nelsonpt & my sponsors @qntsportnutrition @thehealthhut_ without these guys/girls I would of struggled but theyโ€™ve been the best! Check them all out folks ๐Ÿ’ช๐Ÿฝ _________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ _________________________________ #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 
You need to believe in yourself before anyone else can! ๐Ÿ’ซ

Here is the first of my pictures from the amazingly talented @peterbennettphotography I cannot recommend him enough!! 2 more weeks of prep after nationals and this was the result ๐Ÿ–ค 
Prepped by: @nathan.nelsonpt 
Fuelled by: @qntsportnutrition @thehealthhut_ 
#believeinyourself #bestrong #justdoyou #workhard #dreambelieveachieve photoshoot #qntireland #girlswholife #irishfitfam
Ribbf masters class 2017 
Brings the 2017 comp season to a close with a lot to reflect on 
This I felt was my very best version of myself to date and I gave 2017 prep everything I  had both physically and emotionally ๐Ÿ’ฏ to complete for that  top spot so the disappointing final result of 4th on the day left me puzzled and as I know it's a subjective sport and you can only bring your very best on the day and hope the judges recognize and reward your best 
We learn from our defeats in life 
This is what's drives us to be better in all aspects of life ๐Ÿ‘
Life goes on with lots of chapters yet to be written ๐Ÿ˜๐Ÿ˜‰
Ribbf masters class 2017 Brings the 2017 comp season to a close with a lot to reflect on This I felt was my very best version of myself to date and I gave 2017 prep everything I had both physically and emotionally ๐Ÿ’ฏ to complete for that top spot so the disappointing final result of 4th on the day left me puzzled and as I know it's a subjective sport and you can only bring your very best on the day and hope the judges recognize and reward your best We learn from our defeats in life This is what's drives us to be better in all aspects of life ๐Ÿ‘ Life goes on with lots of chapters yet to be written ๐Ÿ˜๐Ÿ˜‰
Take 2 ๐Ÿ˜Š
Summary of the Nabba Mr Ireland 2017 
Great event which was a privilege to compete in once again 
Didn't get the top spot but walked away proud of my 2nd place finish in a stacked class of 15 atheletes
For me this was the toughest year of competing in the masters class as the quality of competitor gets better every year or maybe I'm just getting older ๐Ÿ˜Š๐Ÿ˜‰
Take 2 ๐Ÿ˜Š Summary of the Nabba Mr Ireland 2017 Great event which was a privilege to compete in once again Didn't get the top spot but walked away proud of my 2nd place finish in a stacked class of 15 atheletes For me this was the toughest year of competing in the masters class as the quality of competitor gets better every year or maybe I'm just getting older ๐Ÿ˜Š๐Ÿ˜‰
Some girls are born with glitter in their veins, others  with venom. I choose that glitter life!! ๐Ÿฆ„๐Ÿ’•๐Ÿ’ซ๐Ÿ˜‹
#workhardandbenicetopeople

Shoulders and abs smashed with @conormccarthy_physique ๐Ÿ’ช

Still a few shreds left.. Ready to get BIGGER, STRONGER, BETTER! 
Never become complacent.. always strive for better! 
Fuelled by: @the_health_hut_ @qntsportnutrition

#irishfitfam #vascular #veins #delts #fitfam #ukfitfam #offseason #shreds #letsgrow #gains #shoulders #abs #bouldershoulders #letsdothis #pump #gym #fitness #gymfreak #qntireland #teamnelson
Some girls are born with glitter in their veins, others with venom. I choose that glitter life!! ๐Ÿฆ„๐Ÿ’•๐Ÿ’ซ๐Ÿ˜‹ #workhardandbenicetopeople  Shoulders and abs smashed with @conormccarthy_physique ๐Ÿ’ช Still a few shreds left.. Ready to get BIGGER, STRONGER, BETTER! Never become complacent.. always strive for better! Fuelled by: @the_health_hut_ @qntsportnutrition #irishfitfam  #vascular  #veins  #delts  #fitfam  #ukfitfam  #offseason  #shreds  #letsgrow  #gains  #shoulders  #abs  #bouldershoulders  #letsdothis  #pump  #gym  #fitness  #gymfreak  #qntireland  #teamnelson 
So that didn't happen last night. ๐Ÿ‘†๐Ÿผ๐Ÿ™…๐Ÿป๐Ÿ˜
I was all ready to smash out a killer glute session but my body had other ideas. ๐Ÿ™ƒ My lower back went into spasm and I ended up in a heap on the floor beside the leg press desperately trying to stretch it out or just make it stop. Pretty sure I looked crazy ๐Ÿคท๐Ÿปโ€โ™€๏ธ The pain of it!!
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@silverbackfitness98 saved me with some stretches but that was the end of my glute session.... and I had only started. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ
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I could easily have given up and went home feeling sorry for myself but instead I took a few minutes out, changed my plan and trained shoulders instead. .
Moral of the story.... life is 10% what happens to you and 90% how you react to it. If the plan doesn't work change the plan, but never the goal. ๐Ÿ™Œ๐Ÿผ
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#goals #teamnelson #injuriesbegone #setbackshappen #irishfitfam #fitfam #qntireland #progress #girlswholift #workout #workoutmotivation  #gym #fitspo #fitgirls #irishbodybuilding #irishfitness #gymshark #bodybuilding #buildingabody #bikinicompetitor #bikiniathlethe #muscle #shelifts #trainhard #determined #fitness #strongwomen #offseason #gainz #cantstopmenow
So that didn't happen last night. ๐Ÿ‘†๐Ÿผ๐Ÿ™…๐Ÿป๐Ÿ˜ I was all ready to smash out a killer glute session but my body had other ideas. ๐Ÿ™ƒ My lower back went into spasm and I ended up in a heap on the floor beside the leg press desperately trying to stretch it out or just make it stop. Pretty sure I looked crazy ๐Ÿคท๐Ÿปโ€โ™€๏ธ The pain of it!! . @silverbackfitness98 saved me with some stretches but that was the end of my glute session.... and I had only started. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ . I could easily have given up and went home feeling sorry for myself but instead I took a few minutes out, changed my plan and trained shoulders instead. . Moral of the story.... life is 10% what happens to you and 90% how you react to it. If the plan doesn't work change the plan, but never the goal. ๐Ÿ™Œ๐Ÿผ . . . #goals  #teamnelson  #injuriesbegone  #setbackshappen  #irishfitfam  #fitfam  #qntireland  #progress  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #irishbodybuilding  #irishfitness  #gymshark  #bodybuilding  #buildingabody  #bikinicompetitor  #bikiniathlethe  #muscle  #shelifts  #trainhard  #determined  #fitness  #strongwomen  #offseason  #gainz  #cantstopmenow 
Each day we put one foot in front of the other 
Then one day we look back and realise we have climbed a mountain and although the climb to the top was difficult 
The view when you get there will be worth it 
Nothing worth having comes easy ๐Ÿ’ช
So Stay focused ,dream big and all your hard work and dedication will bring success ๐Ÿ‘
Have a great day ๐Ÿ˜
Each day we put one foot in front of the other Then one day we look back and realise we have climbed a mountain and although the climb to the top was difficult The view when you get there will be worth it Nothing worth having comes easy ๐Ÿ’ช So Stay focused ,dream big and all your hard work and dedication will bring success ๐Ÿ‘ Have a great day ๐Ÿ˜
#motivationmonday ๐Ÿ‘†๐Ÿผ๐Ÿ˜Œ I already know that I've beaten this physique in terms of muscle mass, now I just have to beat it in terms of condition. ๐Ÿ‘Œ๐Ÿผ
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I cleared out my cupboards yesterday and threw everything that's not on my current food plan in the bin. I'm a PB addict.... binning it was tough ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ ๐Ÿ˜ฌ
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As of today I'm easing myself back into that prep mindset by trying to stick 100% to my food plan over the next 8 weeks (no PB ๐Ÿ˜‘) and I'm adding some HIIT into my training, probably a twice a week spin class, to help drop body fat. I want to be ready to hit the ground running come January and give myself the best possible chance at getting the condition that's required. ๐Ÿ’ช๐Ÿฝ๐Ÿ‘™
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A competition isn't just based on those 12-16 weeks of prep, for me it's a whole year of preparation. 
I'm constantly thinking about my goal, eating and training towards that goal and always trying to keep that "off season" under control. Let's be real, It's not a time to get fat... it's a time to build and better yourself.
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โœจFail to prepare, prepare to failโœจ
#TeamNelson #qntireland .
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#slowandsteadywinstherace #goals #bikinicompetitor #gymmotivation #trainhard #bikiniathlete #controlyouroffseason #bikiniprep #ribbf #nbfi #nabba #bodybuilding #shredded #girlswithmuscle #fitness #irishbodybuilding #irishfitfam #offseasongains #igfitness #abs #fitgirl #girlswithguns #buildingabody #bikini #gymshark
#motivationmonday  ๐Ÿ‘†๐Ÿผ๐Ÿ˜Œ I already know that I've beaten this physique in terms of muscle mass, now I just have to beat it in terms of condition. ๐Ÿ‘Œ๐Ÿผ . I cleared out my cupboards yesterday and threw everything that's not on my current food plan in the bin. I'm a PB addict.... binning it was tough ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ ๐Ÿ˜ฌ . As of today I'm easing myself back into that prep mindset by trying to stick 100% to my food plan over the next 8 weeks (no PB ๐Ÿ˜‘) and I'm adding some HIIT into my training, probably a twice a week spin class, to help drop body fat. I want to be ready to hit the ground running come January and give myself the best possible chance at getting the condition that's required. ๐Ÿ’ช๐Ÿฝ๐Ÿ‘™ . A competition isn't just based on those 12-16 weeks of prep, for me it's a whole year of preparation. I'm constantly thinking about my goal, eating and training towards that goal and always trying to keep that "off season" under control. Let's be real, It's not a time to get fat... it's a time to build and better yourself. . โœจFail to prepare, prepare to failโœจ #TeamNelson  #qntireland  . . . . #slowandsteadywinstherace  #goals  #bikinicompetitor  #gymmotivation  #trainhard  #bikiniathlete  #controlyouroffseason  #bikiniprep  #ribbf  #nbfi  #nabba  #bodybuilding  #shredded  #girlswithmuscle  #fitness  #irishbodybuilding  #irishfitfam  #offseasongains  #igfitness  #abs  #fitgirl  #girlswithguns  #buildingabody  #bikini  #gymshark 
So much fun training with this gorgeous girl @crblifestyle at @animalbarbellgym this evening.๐Ÿ’• She's an absolute gem and smashed her legs!! ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ
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#legday #theburn #irishfitfam #fitfam #qntireland #trainhard #girlswholift #workout #workoutmotivation #gym #fitspo #fitgirls #happiness #irishbodybuilding #irishfitness #gymbunny #bodybuilding #buildingabody #bikinicompetitor #athlethe #muscle #shelifts #progress #fitness #happyplace #strongwomen #offseason #gainz #goals
So much fun training with this gorgeous girl @crblifestyle at @animalbarbellgym this evening.๐Ÿ’• She's an absolute gem and smashed her legs!! ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ . . . . #legday  #theburn  #irishfitfam  #fitfam  #qntireland  #trainhard  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #happiness  #irishbodybuilding  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethe  #muscle  #shelifts  #progress  #fitness  #happyplace  #strongwomen  #offseason  #gainz  #goals 
โฌ…๏ธโฌ…๏ธ SWIPEE... So after many weeks of another prep Iโ€™m now 17 days out from my next protection before some well due time off.
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After rebounding very badly after my last prep (left picture) I decided to kick my ass back into gear! I needed a end goal and not just a quick fix. I am now looking happy once again and looking very aesthetically pleasing to the eye (right picture) Iโ€™ve nailed everything down to a tee in this prep, usually the first prep you do is the hardest and it probably was but this time round Iโ€™ve not felt like Iโ€™ve been in a prep because Iโ€™ve not thought in that mindset. But as the saying goes Hard work = GREAT RESULTS!
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Donโ€™t get me wrong, I love my food etc and throughout this off season I will be making sure I enjoy my food in moderation and not all in two days! Use have saw my stash of chocolate ๐Ÿ™ˆ๐Ÿ˜ etc these will be consumed in moderation and wait until you see my physique next year that myself and @nathan.nelsonpt will bring for my next project! happy Saturday folks ๐Ÿพ๐Ÿฐ
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๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
_________________________________
#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โฌ…๏ธ SWIPEE... So after many weeks of another prep Iโ€™m now 17 days out from my next protection before some well due time off. ___________________________________ After rebounding very badly after my last prep (left picture) I decided to kick my ass back into gear! I needed a end goal and not just a quick fix. I am now looking happy once again and looking very aesthetically pleasing to the eye (right picture) Iโ€™ve nailed everything down to a tee in this prep, usually the first prep you do is the hardest and it probably was but this time round Iโ€™ve not felt like Iโ€™ve been in a prep because Iโ€™ve not thought in that mindset. But as the saying goes Hard work = GREAT RESULTS! ___________________________________ Donโ€™t get me wrong, I love my food etc and throughout this off season I will be making sure I enjoy my food in moderation and not all in two days! Use have saw my stash of chocolate ๐Ÿ™ˆ๐Ÿ˜ etc these will be consumed in moderation and wait until you see my physique next year that myself and @nathan.nelsonpt will bring for my next project! happy Saturday folks ๐Ÿพ๐Ÿฐ _________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ _________________________________ #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 
We don't stop exercising because we grow old 
We Grow Old Because We Stop Exercising ๐Ÿ’ช
So be sure to challenge yourself everyday 
Makes life more exciting to live ๐Ÿ‘๐Ÿ˜‰
We don't stop exercising because we grow old We Grow Old Because We Stop Exercising ๐Ÿ’ช So be sure to challenge yourself everyday Makes life more exciting to live ๐Ÿ‘๐Ÿ˜‰
The aim of the game... ๐Ÿ˜Ž๐Ÿ‘Œ๐Ÿผ๐Ÿ’๐Ÿป
#liferules #lowsquatshighstandards
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The Last of the Halloween Selfies! ๐ŸŽƒ๐Ÿ‘ปโ˜ ๏ธ
. The Last of the Halloween Selfies! ๐ŸŽƒ๐Ÿ‘ปโ˜ ๏ธ
Thank you Qnt @thehealthhut_ for all your support and keeping me fueled  throughout the 2017 season ๐Ÿ‘

Enjoy 20% off all QNT products @thehealthhut_ using code QNT101๐Ÿ’ฅ
Thank you Qnt @thehealthhut_ for all your support and keeping me fueled throughout the 2017 season ๐Ÿ‘ Enjoy 20% off all QNT products @thehealthhut_ using code QNT101๐Ÿ’ฅ
The next time you feel guilty about eating some tasty boiled patatoes and not sweet patatoe ,relax its nothing to worry about ๐Ÿ˜‰
The next time you feel guilty about eating some tasty boiled patatoes and not sweet patatoe ,relax its nothing to worry about ๐Ÿ˜‰
Proud to be one of the six sponsored QNT athletes in Ireland ๐Ÿ˜Œ๐Ÿ™Œ๐Ÿผ๐Ÿ’•
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๐Ÿ’ฅQNT, We Build Champions๐Ÿ’ฅ

#Repost @thehealthhut_ (@get_repost)
ใƒปใƒปใƒป
Meet our 6 QNT athletes. 
A team of champions fuelled by high quality supplements ๐Ÿ†
@nigel.crowley
@laura.gallagher.fitness @jr_physique_ 
@louise__dowd 
@stefansmithhealthandfitness 
@_ciaraxdrea_
 QNT We Build Champions ๐Ÿ’ฅ

#qntireland #teamqnt #irishfitfam #webuildchampions #athletes #dublinfitfam #galwayfitfam #fitfam #corkfitfam #crossfit #bodybuilding #champions #ribbf #pca #nabba #nbfi  #fitness #meettheteam #muscle #irishfitfam #bossgirls #physique #aesthetic #ukfitfam #gymfreaks #nutrition #supplements
Proud to be one of the six sponsored QNT athletes in Ireland ๐Ÿ˜Œ๐Ÿ™Œ๐Ÿผ๐Ÿ’• . ๐Ÿ’ฅQNT, We Build Champions๐Ÿ’ฅ #Repost  @thehealthhut_ (@get_repost) ใƒปใƒปใƒป Meet our 6 QNT athletes. A team of champions fuelled by high quality supplements ๐Ÿ† @nigel.crowley @laura.gallagher.fitness @jr_physique_ @louise__dowd @stefansmithhealthandfitness @_ciaraxdrea_ QNT We Build Champions ๐Ÿ’ฅ #qntireland  #teamqnt  #irishfitfam  #webuildchampions  #athletes  #dublinfitfam  #galwayfitfam  #fitfam  #corkfitfam  #crossfit  #bodybuilding  #champions  #ribbf  #pca  #nabba  #nbfi  #fitness  #meettheteam  #muscle  #irishfitfam  #bossgirls  #physique  #aesthetic  #ukfitfam  #gymfreaks  #nutrition  #supplements 
Just dressed as myself because my face is scary enough when I'm in the gym! ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ‘ป๐Ÿ˜ #restinggymfaceonpoint #donttalktome #dontevenlookatme #inthezone #ilooklikeabitchbutimreallynot @laura.gallagher.fitness @clubactivemgar
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#halloweenmakeup #dressup #fitgirls #workout #gymbunny #gym #fitness #irishfitfam #irishbodybuilding #fitfam #bikinigirl #bikinicompetitor #offseasongirls #gains #girlswithmuscles #trainhardorgohome #didntlooklikethisforlong #glutes #girlsthatlift #gluteworkout #ribbf #blueeyedgirl #leopardprint #bodybuilding #qntireland
Just dressed as myself because my face is scary enough when I'm in the gym! ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ‘ป๐Ÿ˜ #restinggymfaceonpoint  #donttalktome  #dontevenlookatme  #inthezone  #ilooklikeabitchbutimreallynot  @laura.gallagher.fitness @clubactivemgar . . . . #halloweenmakeup  #dressup  #fitgirls  #workout  #gymbunny  #gym  #fitness  #irishfitfam  #irishbodybuilding  #fitfam  #bikinigirl  #bikinicompetitor  #offseasongirls  #gains  #girlswithmuscles  #trainhardorgohome  #didntlooklikethisforlong  #glutes  #girlsthatlift  #gluteworkout  #ribbf  #blueeyedgirl  #leopardprint  #bodybuilding  #qntireland 
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A S Y L U M ! ๐Ÿ‘ป@thewrightvenue #halloween
. A S Y L U M ! ๐Ÿ‘ป@thewrightvenue #halloween 
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Off to the Office last Night before the Crazy Hair came out to Play! As always I Had such a Ball with all My Girlys spending My Second Halloween on @thewrightvenue Main Stage!๐ŸŽƒ๐Ÿ‘ฏ๐Ÿ‘ป
#allblack #clown #halloween #ootn
. Off to the Office last Night before the Crazy Hair came out to Play! As always I Had such a Ball with all My Girlys spending My Second Halloween on @thewrightvenue Main Stage!๐ŸŽƒ๐Ÿ‘ฏ๐Ÿ‘ป #allblack  #clown  #halloween  #ootn 
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"IT" hasn't a Patch on Me โœ‹๐Ÿพ๐Ÿ˜‚
The First of the Halloween Snaps! Big Thank You to this Amazing Girly & Client of mine @ellie_mcdonough for doing My Face for Work later @thewrightvenue ๐Ÿ’ƒ๐Ÿป
Huuuuge Production Planned for one of the Biggest Nights of the Year! ๐Ÿ‘๐Ÿพ
EEEEEKKK,Gotta love Halloween!! ๐ŸŽƒโ˜ ๏ธ๐Ÿ‘ป
#Halloween #Dressup #clown
. "IT" hasn't a Patch on Me โœ‹๐Ÿพ๐Ÿ˜‚ The First of the Halloween Snaps! Big Thank You to this Amazing Girly & Client of mine @ellie_mcdonough for doing My Face for Work later @thewrightvenue ๐Ÿ’ƒ๐Ÿป Huuuuge Production Planned for one of the Biggest Nights of the Year! ๐Ÿ‘๐Ÿพ EEEEEKKK,Gotta love Halloween!! ๐ŸŽƒโ˜ ๏ธ๐Ÿ‘ป #Halloween  #Dressup  #clown 
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G R I N D I N G ๐Ÿ’ฆ๐Ÿ’ช๐Ÿพ
#alwaysgrinding #working #progressing
The harder you work for something, the greater you will feel when you achieve it ๐Ÿ’ซ๐Ÿ‘Œ๐Ÿ“ธ .
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Loved every  single minute of our shoot  yesterday. Such  a calm, creative and patient photographer @peterbennettphotography cannot wait  to get the  shots back. Thank you so much Peter!๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ
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Stop doubting yourself work hard and make it happen!! ๐Ÿ’—

Prepped by: @nathan.nelsonpt
Fuelled by: @qntsportnutrition @thehealthhut_ 
#peterbennetphotography #qntireland #irishfitfam #fitfam #ukfitfam #fitcouple #fitnesscouple #photoshoot #fitness #instafit #muscle  #abs #goals #workhard #fitnessshoot #supporteachother
The harder you work for something, the greater you will feel when you achieve it ๐Ÿ’ซ๐Ÿ‘Œ๐Ÿ“ธ . . Loved every single minute of our shoot yesterday. Such a calm, creative and patient photographer @peterbennettphotography cannot wait to get the shots back. Thank you so much Peter!๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ . Stop doubting yourself work hard and make it happen!! ๐Ÿ’— Prepped by: @nathan.nelsonpt Fuelled by: @qntsportnutrition @thehealthhut_ #peterbennetphotography  #qntireland  #irishfitfam  #fitfam  #ukfitfam  #fitcouple  #fitnesscouple  #photoshoot  #fitness  #instafit  #muscle  #abs  #goals  #workhard  #fitnessshoot  #supporteachother 
QNT protein Waffles

Have you tried our protein waffles mix 
Made with quality protein , it is a perfect protein snack ๐Ÿ’ช

QNT we build Champions๐Ÿ†๐Ÿ†
#QNTireland
#irishfitfam
#gymlife #fitfamuk #fitness #dublinfitfam #dublinfitness #bossgirls #bodybuilding #ireland #gym #corkfitfam #corkfitness #northernirelandfitfam #crossfit #ironmantraining #irishcrossfit #fitlife #galwayfitfam #weightloss #muscle #ribbf2017 #fitnessmotivation #fitfam #gymlife
QNT protein Waffles Have you tried our protein waffles mix Made with quality protein , it is a perfect protein snack ๐Ÿ’ช QNT we build Champions๐Ÿ†๐Ÿ† #QNTireland  #irishfitfam  #gymlife  #fitfamuk  #fitness  #dublinfitfam  #dublinfitness  #bossgirls  #bodybuilding  #ireland  #gym  #corkfitfam  #corkfitness  #northernirelandfitfam  #crossfit  #ironmantraining  #irishcrossfit  #fitlife  #galwayfitfam  #weightloss  #muscle  #ribbf2017  #fitnessmotivation  #fitfam  #gymlife 
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So I Started Reading the Book " The Secret " a couple of Weeks ago & I came to a Chapter last Night that had something to do with Star Signs! Not something Id be interested in at all but while I was on the Topic I decided to Read up on it a little & its actually CRAZY how Accurate this is,even SOME of the " not so Good " Traits but sure look! ๐Ÿ™ˆ๐Ÿ˜‚!! Its only in the last Few Months im relising how important it is to know exactly who you are,Love who you are and live Confindently in your own Skin! So many people Struggle with this including me & they're things im really Working on the last Couple of Weeks! Learning to be Kind to yourself,believing in Yourself,being your Own Cheerleader is Hard but at the end of the Day its all You need so its Worth Fighting for while becoming the best Version of You in the Process! We all have our Demons but they're nothing that cant be taken Care of if we really try but we also have our really Good Traits that make us who we are indivdually and ima Focus on letting mine Shine through a lot more!
In all Aspects of Life,
Even if it means taking Risks!โค๏ธ
Shoutout to all the Fab #leos out there! ๐Ÿ‘ญ๐Ÿ‘ฌ ๐ŸŒ #leo #leowoman #starsign โ™Œ๏ธ
. So I Started Reading the Book " The Secret " a couple of Weeks ago & I came to a Chapter last Night that had something to do with Star Signs! Not something Id be interested in at all but while I was on the Topic I decided to Read up on it a little & its actually CRAZY how Accurate this is,even SOME of the " not so Good " Traits but sure look! ๐Ÿ™ˆ๐Ÿ˜‚!! Its only in the last Few Months im relising how important it is to know exactly who you are,Love who you are and live Confindently in your own Skin! So many people Struggle with this including me & they're things im really Working on the last Couple of Weeks! Learning to be Kind to yourself,believing in Yourself,being your Own Cheerleader is Hard but at the end of the Day its all You need so its Worth Fighting for while becoming the best Version of You in the Process! We all have our Demons but they're nothing that cant be taken Care of if we really try but we also have our really Good Traits that make us who we are indivdually and ima Focus on letting mine Shine through a lot more! In all Aspects of Life, Even if it means taking Risks!โค๏ธ Shoutout to all the Fab #leos  out there! ๐Ÿ‘ญ๐Ÿ‘ฌ ๐ŸŒ #leo  #leowoman  #starsign  โ™Œ๏ธ
๐Ÿ‘ฏโ€โ™‚๏ธ
๐Ÿ‘ฏโ€โ™‚๏ธ
This is so accurate ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜‚๐Ÿคท๐Ÿปโ€โ™€๏ธ
#fitfamlife
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#Repost @peachy.1 (@get_repost)
ใƒปใƒปใƒป
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#qntireland #qntsport #bikinicompetitor #gymlife #protein #fuelingthegains #sportsnutrition #bikiniathlete #athlete #nutrition #wegrowing #offseasongains #bodybuilding #weightlifting #buildingabooty #buildingabody #gymshark #girlswithmuscles #fitfam #irishfitfam #irishfitness #fitgirl #fitspo #ukfitfam #gainz #shelifts #trainhard #gym
This is so accurate ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜‚๐Ÿคท๐Ÿปโ€โ™€๏ธ #fitfamlife  . #Repost  @peachy.1 (@get_repost) ใƒปใƒปใƒป . . . #qntireland  #qntsport  #bikinicompetitor  #gymlife  #protein  #fuelingthegains  #sportsnutrition  #bikiniathlete  #athlete  #nutrition  #wegrowing  #offseasongains  #bodybuilding  #weightlifting  #buildingabooty  #buildingabody  #gymshark  #girlswithmuscles  #fitfam  #irishfitfam  #irishfitness  #fitgirl  #fitspo  #ukfitfam  #gainz  #shelifts  #trainhard  #gym 
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It was Rest Day for me!
Which ment Cardiooooo! ๐Ÿ’ฆ
Thankfully because My Glutes are seriously Suffering from Yesterdays Session!... Soooo most People straight after Comps while still in Unreal Shape have some sort of Photoshoot done! I Planned to do this after Spring and for whatever reason at the time I didnt get round to it!... I think it was around the time I Started College and between that & Work I was Swapped!... I Still really wana do a Shoot that iv prepared for & with the Progress iv made Physique wise over the last Year,so Iv decided to do do one in the next 4/5 Weeks! From Yesterday iv started a little Cut for this with increased Cardio! It'l be interesting to see what I can do in the next Couple of Weeks for something other than Stepping on Stage!... ๐Ÿ’ฏ 
#belfie or #selfie ๐Ÿค”
. It was Rest Day for me! Which ment Cardiooooo! ๐Ÿ’ฆ Thankfully because My Glutes are seriously Suffering from Yesterdays Session!... Soooo most People straight after Comps while still in Unreal Shape have some sort of Photoshoot done! I Planned to do this after Spring and for whatever reason at the time I didnt get round to it!... I think it was around the time I Started College and between that & Work I was Swapped!... I Still really wana do a Shoot that iv prepared for & with the Progress iv made Physique wise over the last Year,so Iv decided to do do one in the next 4/5 Weeks! From Yesterday iv started a little Cut for this with increased Cardio! It'l be interesting to see what I can do in the next Couple of Weeks for something other than Stepping on Stage!... ๐Ÿ’ฏ #belfie  or #selfie  ๐Ÿค”
Never to old to set another GOAL
or
To dream another DREAM ๐Ÿ’ญ

Feeling proud at what I have achieved to date ,5x Nabba&Ribbf national comps in 3 years with respectable placings and a masters national title ๐Ÿ’ช

Winning isn't everything 
BUT WANTING IT IS ๐Ÿ˜
Never to old to set another GOAL or To dream another DREAM ๐Ÿ’ญ Feeling proud at what I have achieved to date ,5x Nabba&Ribbf national comps in 3 years with respectable placings and a masters national title ๐Ÿ’ช Winning isn't everything BUT WANTING IT IS ๐Ÿ˜
There is no sweat 
Like LEG day sweat ๐Ÿ˜ฌ๐Ÿ˜Œ
Love leg day 
The  that truely punishes the body ๐Ÿ’ช
There is no sweat Like LEG day sweat ๐Ÿ˜ฌ๐Ÿ˜Œ Love leg day The that truely punishes the body ๐Ÿ’ช
You don't know
How strong you are...
Until being strong 
Is the ONLY choice 
You have ๐Ÿ’ช

Staying strong with the help of QNT @thehealthhut_ 20% off Qnt101๐Ÿ’ฅ
You don't know How strong you are... Until being strong Is the ONLY choice You have ๐Ÿ’ช Staying strong with the help of QNT @thehealthhut_ 20% off Qnt101๐Ÿ’ฅ
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Be You,
Do You,
For You !! ๐Ÿ‘‘
. Be You, Do You, For You !! ๐Ÿ‘‘
Saturday session @flyefit ๐Ÿ’ช๐Ÿผ
My legs.... ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Think I might struggle to walk tomorrow ๐Ÿ˜…
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#legday #trainhardorgohome #theburn #irishfitfam #fitfam #qntireland #girlswholift #workout #workoutmotivation  #gym #fitspo #gymmotivation #fitfam #irishfitness #gymshark #bodybuilding #buildingabody #bikinicompetitor #athlethes #muscle #shelifts #flexingladies  #fitness #happyplace #strongwomen #offseason #gainz #ribbf
Saturday session @flyefit ๐Ÿ’ช๐Ÿผ My legs.... ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Think I might struggle to walk tomorrow ๐Ÿ˜… . . . . #legday  #trainhardorgohome  #theburn  #irishfitfam  #fitfam  #qntireland  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #gymmotivation  #fitfam  #irishfitness  #gymshark  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethes  #muscle  #shelifts  #flexingladies  #fitness  #happyplace  #strongwomen  #offseason  #gainz  #ribbf 
NEVER QUIT!
If you stumble  get back up!
What happened yesterday no longer matters. Today is a another day!
So get back on track and move closer to your dreams and goals.
Your future self with thank you for it! ๐Ÿ˜Š

If you have had a cheat meal, skipped training, gone off plan, just  forget about it, move on and focus on today! One meal at a time, one workout at a time, one day at a time and eventually it will get easier. Dont dwell on having a cheat, in the past I used to feel so guilty and I would put off returning to gym, put off getting back on plan and days would run into weeks off track. Then back to square 1 usually gaining more weight than I has lost. ๐Ÿ™ƒ

Shift your focus, shift your mindset and focus on NOW! Look in the mirror remember WHY You started, vision your goal and move on!

Focus on your goal and dont look in any direction but ahead!! Your future self will thank you for it! Do something today to take you in the right direction ๐Ÿ’ซ๐Ÿ˜˜ .
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Happy with a baby shoulder pump after todays session but cannot wait to carb up and pump up Friday and see how we looking then @nathan.nelsonpt ... experimenting with one of the best!! ๐Ÿ™‡ Always learning about my body and seeing what it can do โ˜บ
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Biceps,  Triceps and abs dunzo now lets enjoy Saturday ๐Ÿ’–

#irishfitfam #motivation #determination #satisfation #goals #vision #consistency #dreams #lookforward #fitfam #success #ukfitfam #iggirlswithmuscle #qntireland
NEVER QUIT! If you stumble get back up! What happened yesterday no longer matters. Today is a another day! So get back on track and move closer to your dreams and goals. Your future self with thank you for it! ๐Ÿ˜Š If you have had a cheat meal, skipped training, gone off plan, just forget about it, move on and focus on today! One meal at a time, one workout at a time, one day at a time and eventually it will get easier. Dont dwell on having a cheat, in the past I used to feel so guilty and I would put off returning to gym, put off getting back on plan and days would run into weeks off track. Then back to square 1 usually gaining more weight than I has lost. ๐Ÿ™ƒ Shift your focus, shift your mindset and focus on NOW! Look in the mirror remember WHY You started, vision your goal and move on! Focus on your goal and dont look in any direction but ahead!! Your future self will thank you for it! Do something today to take you in the right direction ๐Ÿ’ซ๐Ÿ˜˜ . . Happy with a baby shoulder pump after todays session but cannot wait to carb up and pump up Friday and see how we looking then @nathan.nelsonpt ... experimenting with one of the best!! ๐Ÿ™‡ Always learning about my body and seeing what it can do โ˜บ . Biceps, Triceps and abs dunzo now lets enjoy Saturday ๐Ÿ’– #irishfitfam  #motivation  #determination  #satisfation  #goals  #vision  #consistency  #dreams  #lookforward  #fitfam  #success  #ukfitfam  #iggirlswithmuscle  #qntireland 
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So Legs turned into Shoulders!
It was a Tuffy! ๐Ÿ”ฅ
All Slow & Controlled Movements on reasonable Weight,really Focusing on Connecting with the Muscle! I think People Focus way to much on how Heavy the Weight is! Its easy to get a High amount of Fast Uncontrolled Reps in with a Heavy Weight but its not nearly as effective! Il be Sore in the Morning!... ๐Ÿ’ช๐Ÿพ
. So Legs turned into Shoulders! It was a Tuffy! ๐Ÿ”ฅ All Slow & Controlled Movements on reasonable Weight,really Focusing on Connecting with the Muscle! I think People Focus way to much on how Heavy the Weight is! Its easy to get a High amount of Fast Uncontrolled Reps in with a Heavy Weight but its not nearly as effective! Il be Sore in the Morning!... ๐Ÿ’ช๐Ÿพ
RIBBF Nationals masters 2017 
Quarter turns & compulsory poses
RIBBF Nationals masters 2017 Quarter turns & compulsory poses
Just a whole lot of fake tan and determination ๐Ÿ’๐ŸปThe tan will fade but the determination to succeed just keeps getting stronger... ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
Happy Friday! ๐Ÿ™Œ๐Ÿผ #flexfriday #progress #determined
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 #irishfitfam #fitfam #qntireland  #flex #girlswholift #workout #workoutmotivation  #gym #fitspo #fitgirls #fitfam #girlswithmuscles #irishfitness #gymbunny #bodybuilding #buildingabody #bikinicompetitor #athlethe #muscle #shelifts #fitness #strongwomen #offseason #gainz #ribbf #fitnessjourney #determinedtosucceed
Just a whole lot of fake tan and determination ๐Ÿ’๐ŸปThe tan will fade but the determination to succeed just keeps getting stronger... ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Happy Friday! ๐Ÿ™Œ๐Ÿผ #flexfriday  #progress  #determined  . . . . #irishfitfam  #fitfam  #qntireland  #flex  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #fitfam  #girlswithmuscles  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethe  #muscle  #shelifts  #fitness  #strongwomen  #offseason  #gainz  #ribbf  #fitnessjourney  #determinedtosucceed 
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When its Leg Day ! ๐Ÿ’ช๐Ÿพ๐Ÿ‘๐Ÿ˜‚
Cant Beat a bit of Natural Lighting.... ๐Ÿ“ธ
. When its Leg Day ! ๐Ÿ’ช๐Ÿพ๐Ÿ‘๐Ÿ˜‚ Cant Beat a bit of Natural Lighting.... ๐Ÿ“ธ
๐Ÿคท๐Ÿปโ€โ™€๏ธIt's my world... everyone else is just living in it. ๐Ÿ˜Œ๐Ÿ’•
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#icanhaveaunicornifiwant #dreamer #myownworld #goals
One week into a 4-6 week mini cut to see what's lurking underneath the insulation! Pray for the muscle ๐Ÿ’ช๐Ÿผ๐Ÿ™๐Ÿป๐Ÿ˜‚
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#pleasebegains #pinapplehairdontcare #irishfitfam #fitfam #qntireland  #flex #girlswholift #workout #workoutmotivation  #gym #fitspo #fitgirls #weflexin #fitfam #irishfitness #gymbunny #bodybuilding #buildingabody #bikinicompetitor #athlethes #muscle #shelifts #progress  #fitness #happyplace #strongwomen #offseason #gainz #ribbf
One week into a 4-6 week mini cut to see what's lurking underneath the insulation! Pray for the muscle ๐Ÿ’ช๐Ÿผ๐Ÿ™๐Ÿป๐Ÿ˜‚ . . . . #pleasebegains  #pinapplehairdontcare  #irishfitfam  #fitfam  #qntireland  #flex  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #weflexin  #fitfam  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethes  #muscle  #shelifts  #progress  #fitness  #happyplace  #strongwomen  #offseason  #gainz  #ribbf 
In a follow up to my last post on stages of fat loss ,here's a non filtered pic of my current condition with 7kg weight gain through  reverse diet .
Reverse dieting is so important as I'm sure all of you that are coming away from the strict prep diet are discovering as the body has had a massive weight/fat loss through a restricted diet so it's only natural that as soon as you start your binging on the treats you missed so much after the show that your digestive system will not be able to handle the drastic change of food types with the massive increase in sugars and carbs causing your abdomen to bloat and swelling&water retention around your joints which can be dangerous if not managed with a controlled reverse diet to allow the body to regulate itself and return to normal daily function 
I have only this year after 5 competitions and  got the reverse diet correct well 80% which is good enough as I'm only human as well ๐Ÿ˜Š
I did fall off the wagon initially for 3 days but corrected my food intake with healthier tasty choices that were not calorie dense and full of nutrition
Initially I gained 10kg in 48hours through incorrect foods and approx 8 lbs of water retention  but once I made the appropriate changes in diet my body returned to a heathier weight of 95kgs which is about 3 kgs off my normal weight which is we're I'm currently at in this pic 
Nice and full again and feeling great with strength 
Training was Back at 5  sessions per week with cardio to keep everything flowing through the body & help the detox proceedings from such a stressful prep on the body 
I do think that the diet reversal is such a hard thing for anyone to control when they are unaware of the massive struggle post show when most prep coaches will have walked away and not given thier clients the appropriate info to help them to return to normal living without the massive pit fall of excessive weight gain and in a lot of cases eating disorders as people need to realise your body does not want to be at such a low body fat and it's impossible to stay that lean so be sensible and do the right thing ,get the pics and let it go and enjoy a full balanced diet & smile again ๐Ÿ˜rant over. ๐Ÿ‘๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜
In a follow up to my last post on stages of fat loss ,here's a non filtered pic of my current condition with 7kg weight gain through reverse diet . Reverse dieting is so important as I'm sure all of you that are coming away from the strict prep diet are discovering as the body has had a massive weight/fat loss through a restricted diet so it's only natural that as soon as you start your binging on the treats you missed so much after the show that your digestive system will not be able to handle the drastic change of food types with the massive increase in sugars and carbs causing your abdomen to bloat and swelling&water retention around your joints which can be dangerous if not managed with a controlled reverse diet to allow the body to regulate itself and return to normal daily function I have only this year after 5 competitions and got the reverse diet correct well 80% which is good enough as I'm only human as well ๐Ÿ˜Š I did fall off the wagon initially for 3 days but corrected my food intake with healthier tasty choices that were not calorie dense and full of nutrition Initially I gained 10kg in 48hours through incorrect foods and approx 8 lbs of water retention but once I made the appropriate changes in diet my body returned to a heathier weight of 95kgs which is about 3 kgs off my normal weight which is we're I'm currently at in this pic Nice and full again and feeling great with strength Training was Back at 5 sessions per week with cardio to keep everything flowing through the body & help the detox proceedings from such a stressful prep on the body I do think that the diet reversal is such a hard thing for anyone to control when they are unaware of the massive struggle post show when most prep coaches will have walked away and not given thier clients the appropriate info to help them to return to normal living without the massive pit fall of excessive weight gain and in a lot of cases eating disorders as people need to realise your body does not want to be at such a low body fat and it's impossible to stay that lean so be sensible and do the right thing ,get the pics and let it go and enjoy a full balanced diet & smile again ๐Ÿ˜rant over. ๐Ÿ‘๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜
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Being Trapped indoors Due to Hurricanes leads to Reminiscing on Prep Selfies! ๐Ÿ˜ณ
. Being Trapped indoors Due to Hurricanes leads to Reminiscing on Prep Selfies! ๐Ÿ˜ณ
Nabba MR Ireland Masters class 2017 
Last of the pics I promise just showing the class from the audience view point 
Great day ,loved and enjoyed all of it and it's always nice to walk away with the sense of achievement for all the dedication it took to get there and to  get some great feedback from both judges and competitors on the day ๐Ÿ‘
Motivational ๐Ÿ‘Thanks to all
Nabba MR Ireland Masters class 2017 Last of the pics I promise just showing the class from the audience view point Great day ,loved and enjoyed all of it and it's always nice to walk away with the sense of achievement for all the dedication it took to get there and to get some great feedback from both judges and competitors on the day ๐Ÿ‘ Motivational ๐Ÿ‘Thanks to all
Happy Times Nabba Mr Ireland 2017
Very happy to get a respectable placing of 2nd ๐Ÿ†
Top 6 in the pic from the biggest line up of 15 quality competitors in Nabba masters 
This was to date my hardest of days of comp as standard of athelete in masters gets better every year 
Always great to compete on Nabba stage ,a must for any competitor ๐Ÿ‘
Happy Times Nabba Mr Ireland 2017 Very happy to get a respectable placing of 2nd ๐Ÿ† Top 6 in the pic from the biggest line up of 15 quality competitors in Nabba masters This was to date my hardest of days of comp as standard of athelete in masters gets better every year Always great to compete on Nabba stage ,a must for any competitor ๐Ÿ‘
Looking back on just 1 week ago and I am extremely proud of myself and the improved condition & muscle development ๐Ÿ’ชI brought to the Nabba & Ribbf in 2017 
I have made good progress each year which is all anyone can do or hope for so for me I returned to what I love "Training" straight away on Monday morning this week to start the rebuild for the future ?
Feeling good ๐Ÿ˜
Looking back on just 1 week ago and I am extremely proud of myself and the improved condition & muscle development ๐Ÿ’ชI brought to the Nabba & Ribbf in 2017 I have made good progress each year which is all anyone can do or hope for so for me I returned to what I love "Training" straight away on Monday morning this week to start the rebuild for the future ? Feeling good ๐Ÿ˜
I got my new plan from @nathan.nelsonpt the other day and oats are baaaaackkkk!!! ๐Ÿ™‹๐Ÿ˜ .
We cut lactose a few weeks out from comp as my stomach just couldnt handle it. First we cut whey and changed to vegan protein and then we cut protein powder when oats were out. Now with my reverse/photoshoot prep plan oats are back (woohooooooo) and we are sticking to this QNT vegan protein @qntsportsnutrition

It seems to really agree  with my stomach as its lactose free. Anyone who competes knows how sensitive the digestive system can be post comp so I highly recommend trying this lactose free chocolate muffin flavour protein. .
Tomorrow im going to attempt to make muffins out of them sticking to my plan so I will let ye know how that goes. ๐Ÿค”

This protein is only โ‚ฌ15.60 using code LG101 at the checkout @thehealthhut_ or www.thehealthhut.ie ๐Ÿ˜‰

Happy Friday โค

#qntireland #protein #vegan #veganprotein #irishfitfam #fitfam #chocolstemuffin #bodybuilding #gains #proats #proteinoats #chocolatelovers #gym #fitness
I got my new plan from @nathan.nelsonpt the other day and oats are baaaaackkkk!!! ๐Ÿ™‹๐Ÿ˜ . We cut lactose a few weeks out from comp as my stomach just couldnt handle it. First we cut whey and changed to vegan protein and then we cut protein powder when oats were out. Now with my reverse/photoshoot prep plan oats are back (woohooooooo) and we are sticking to this QNT vegan protein @qntsportsnutrition It seems to really agree with my stomach as its lactose free. Anyone who competes knows how sensitive the digestive system can be post comp so I highly recommend trying this lactose free chocolate muffin flavour protein. . Tomorrow im going to attempt to make muffins out of them sticking to my plan so I will let ye know how that goes. ๐Ÿค” This protein is only โ‚ฌ15.60 using code LG101 at the checkout @thehealthhut_ or www.thehealthhut.ie ๐Ÿ˜‰ Happy Friday โค #qntireland  #protein  #vegan  #veganprotein  #irishfitfam  #fitfam  #chocolstemuffin  #bodybuilding  #gains  #proats  #proteinoats  #chocolatelovers  #gym  #fitness 
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Wet Hair & a Pink Face!
Shoulders & Cardio Done this Fine Friday!....โœ…
. Wet Hair & a Pink Face! Shoulders & Cardio Done this Fine Friday!....โœ…
My protein shake for after @apex_fitnes friday nite intensity class ๐Ÿ’ช๐Ÿ’ช @thehealthhut_ @ken_coleman_pt 
#fridaynite #gymlove #fitness #fit #fitgirl #training #trainhard #gains #goals #getresults #girlswhotrain #girlswholift #musclegain #gainmuscle #irishfitfam #fitmum #onedayatatime #getfit #fitbody #qnt #qntireland
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Self Love is one Hell of a Drug,It Makes You Invincible & that kind of Strength has never Looked Good on anyone other than You โค๏ธ The One & only Person who Needs to Love your Reflection & Being is You!...
. Self Love is one Hell of a Drug,It Makes You Invincible & that kind of Strength has never Looked Good on anyone other than You โค๏ธ The One & only Person who Needs to Love your Reflection & Being is You!...
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Where Im at . . . . . Fluffier then Id like to be but as I was saying the other Night,as a Competitor im use to seeing Myself Stage Lean,in the Best Shape of My Life so if im being Honest nothing but that will ever be Comfortable for me! I hate to be one of them " Back on Track " People but I actually am on Track this Week ๐Ÿ˜‚ I know atm im under no Obligations to stay Lean but I like to be Lean so its what I try to Maintain! In saying that im very Up & Down with Diet the last Couple of Weeks! Il have one Week where im 100% on Track then others where im 50/50 then just some Awful Weeks altogether,thats when I Run and Cry to Bae @kadiesmithxx ๐Ÿ˜‚๐Ÿ‘ญ
We're all Human,we all have Good Days we all have Bad Days & thats Ok! Atm im just taking each Day as it comes,Training Hard while Working on Tightening Up,TRYING to be Good while Enjoying other aspects of Life! This Week has been 100% so far so im Feeling Good!! ๐Ÿ˜Š๐Ÿ’ช๐Ÿพ
. Where Im at . . . . . Fluffier then Id like to be but as I was saying the other Night,as a Competitor im use to seeing Myself Stage Lean,in the Best Shape of My Life so if im being Honest nothing but that will ever be Comfortable for me! I hate to be one of them " Back on Track " People but I actually am on Track this Week ๐Ÿ˜‚ I know atm im under no Obligations to stay Lean but I like to be Lean so its what I try to Maintain! In saying that im very Up & Down with Diet the last Couple of Weeks! Il have one Week where im 100% on Track then others where im 50/50 then just some Awful Weeks altogether,thats when I Run and Cry to Bae @kadiesmithxx ๐Ÿ˜‚๐Ÿ‘ญ We're all Human,we all have Good Days we all have Bad Days & thats Ok! Atm im just taking each Day as it comes,Training Hard while Working on Tightening Up,TRYING to be Good while Enjoying other aspects of Life! This Week has been 100% so far so im Feeling Good!! ๐Ÿ˜Š๐Ÿ’ช๐Ÿพ
Having just finished 2 weeks of competing and coming off a depleted diet it's vital for me to replenish and rehydrate the body

BCAA 8500 is a must to supply much needed and 3 of the most important essential amino acids in a ratio of 2:1:1
Leucine, isoleucine,valine

All helping to reduce fatigue,help with musle growth,repair,recovery 
Will help with my mental  focus and improve hydration rate 
9gr bcaa per seving & sugar & calorie free

Avail of 20% off all QNT products @thehealthhut_
Use code QNT 101 at checkout with free delivery ๐Ÿ’ช๐Ÿ’ฅ
Having just finished 2 weeks of competing and coming off a depleted diet it's vital for me to replenish and rehydrate the body BCAA 8500 is a must to supply much needed and 3 of the most important essential amino acids in a ratio of 2:1:1 Leucine, isoleucine,valine All helping to reduce fatigue,help with musle growth,repair,recovery Will help with my mental focus and improve hydration rate 9gr bcaa per seving & sugar & calorie free Avail of 20% off all QNT products @thehealthhut_ Use code QNT 101 at checkout with free delivery ๐Ÿ’ช๐Ÿ’ฅ
Compulsory poses at Ribbf Nationals 2017
Masters 40s line up
Placed 4th in end result
Compulsory poses at Ribbf Nationals 2017 Masters 40s line up Placed 4th in end result
Always great to receive a collection of photos from the official photographer for the Ribbf Nationals 2017 
I felt that this was my very best version of my physique with muscle development and conditioning the best it has been over the last 5 comps spread over 3 years 
I gave ๐Ÿ’ฏ in my prep over the last 18 months for this comp 
At 43 years I'm very proud of my achievements to date and im far from finished with a lot more to achieve in both strength and fitness aspects of the hobby I love and continue to have so much passion for ๐Ÿ’ช
Always great to receive a collection of photos from the official photographer for the Ribbf Nationals 2017 I felt that this was my very best version of my physique with muscle development and conditioning the best it has been over the last 5 comps spread over 3 years I gave ๐Ÿ’ฏ in my prep over the last 18 months for this comp At 43 years I'm very proud of my achievements to date and im far from finished with a lot more to achieve in both strength and fitness aspects of the hobby I love and continue to have so much passion for ๐Ÿ’ช
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I WILL GET UNASSISTED PULL UPS,
if its the last thing I do!... ๐Ÿ’ช๐Ÿพ
Its not a case of My Upper Body strength being Weak but in saying that it could always be Stronger! Its like I have a Mental Block of some sort ๐Ÿ™ˆ๐Ÿ˜‚ Im Terrified My Arms wont Pull me Up and Il Fall ๐Ÿ˜‚ Even jumping up to Grab the Bar on an Unassisted Pull Up Scares the Life out of me,so I practiced that alone Today and next will be Working on the actual Pull Up! #settinggoals
. I WILL GET UNASSISTED PULL UPS, if its the last thing I do!... ๐Ÿ’ช๐Ÿพ Its not a case of My Upper Body strength being Weak but in saying that it could always be Stronger! Its like I have a Mental Block of some sort ๐Ÿ™ˆ๐Ÿ˜‚ Im Terrified My Arms wont Pull me Up and Il Fall ๐Ÿ˜‚ Even jumping up to Grab the Bar on an Unassisted Pull Up Scares the Life out of me,so I practiced that alone Today and next will be Working on the actual Pull Up! #settinggoals 
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Throw ๐Ÿ”™
The Real Value of Setting Goals is not the Recognition or the Reward,its the Person we become by Finding the Discipline,Courage,Commitment & Self Worth to Achieve them!...
My whole Support System,My Best Friends,My Self-Esteem & Discipline has all come from Body Building! So Thankful to have found ( if its done right ) such a Healthy Hobbie,both Mentally and Physically! โค๏ธ
. Throw ๐Ÿ”™ The Real Value of Setting Goals is not the Recognition or the Reward,its the Person we become by Finding the Discipline,Courage,Commitment & Self Worth to Achieve them!... My whole Support System,My Best Friends,My Self-Esteem & Discipline has all come from Body Building! So Thankful to have found ( if its done right ) such a Healthy Hobbie,both Mentally and Physically! โค๏ธ
Nice pic of myself with the winner of the Ribbf  Nationals 2017 ๐Ÿ‘
Nice pic of myself with the winner of the Ribbf Nationals 2017 ๐Ÿ‘
Back doing what I love "TRAINING"๐Ÿ’ช today 
Muscles pump was insane due to all the Xtra carbs in the diet after the weeks of depletion going into the comps 
Going to push hard now to get the most from the diet change 
Feeling great ๐Ÿ˜
Back doing what I love "TRAINING"๐Ÿ’ช today Muscles pump was insane due to all the Xtra carbs in the diet after the weeks of depletion going into the comps Going to push hard now to get the most from the diet change Feeling great ๐Ÿ˜
Motivated and ready to go after seeing all those gorgeous bikini girls on stage at #ribbfnationals at the weekend. ๐Ÿ‘™๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ
Another new week to keep working towards my goal of stepping on stage at some point next year! ๐Ÿ’ช๐Ÿผ๐Ÿค— #motivationmonday
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#ribbf #bikinicompetitor #bodybuilding #irishfitfam #fitfam #qntireland #girlswholift #workout #workoutmotivation #gym #fitspo #fitgirls #weflexin #fitfam #irishfitness #gymbunny #buildingabody #bikinicompetitor #athlethes #muscle #shelifts #progress  #fitness #happyplace #positivity #strongwomen #offseason #gainz #goals
Motivated and ready to go after seeing all those gorgeous bikini girls on stage at #ribbfnationals  at the weekend. ๐Ÿ‘™๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ Another new week to keep working towards my goal of stepping on stage at some point next year! ๐Ÿ’ช๐Ÿผ๐Ÿค— #motivationmonday  . . . . #ribbf  #bikinicompetitor  #bodybuilding  #irishfitfam  #fitfam  #qntireland  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #weflexin  #fitfam  #irishfitness  #gymbunny  #buildingabody  #bikinicompetitor  #athlethes  #muscle  #shelifts  #progress  #fitness  #happyplace  #positivity  #strongwomen  #offseason  #gainz  #goals 
Collection of photos from masters Nabba Mr Ireland 2017 
Happy with a placing of 2nd in a big class of 15 Quality atheletes 
Great show ,well done all involved ๐Ÿ‘
Collection of photos from masters Nabba Mr Ireland 2017 Happy with a placing of 2nd in a big class of 15 Quality atheletes Great show ,well done all involved ๐Ÿ‘
Collection of photos taken during 2017  Ribbf  masters 40s  line up and comparisons  by a friend sitting in the crowd
Camera phone so quality not great ,sorry ๐Ÿ˜Š
Personally disappointed with  4th in end result but thats BB for you ๐Ÿค”
Collection of photos taken during 2017 Ribbf masters 40s line up and comparisons by a friend sitting in the crowd Camera phone so quality not great ,sorry ๐Ÿ˜Š Personally disappointed with 4th in end result but thats BB for you ๐Ÿค”
PROUD. ๐Ÿ˜โค๏ธ Third place for this amazing lady in the toughest bikini line up!!! She killed it on stage ๐Ÿ‘Œ๐Ÿผ ๐Ÿ‘ญ
Coached by @nathan.nelsonpt ๐Ÿคด๐Ÿฝ
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#ribbf #ribbfnationals #irishfitfam #proud #bestfriends #top3 #smashedit #fitfam #qntireland  #flex #girlswholift #workout #workoutmotivation  #gym #fitspo #fitgirls #weflexin #fitfam #irishfitness #gymbunny #bodybuilding #buildingabody #bikinicompetitor #athlethes #muscle #shelifts #progress  #fitness #happyplace #strongwomen
PROUD. ๐Ÿ˜โค๏ธ Third place for this amazing lady in the toughest bikini line up!!! She killed it on stage ๐Ÿ‘Œ๐Ÿผ ๐Ÿ‘ญ Coached by @nathan.nelsonpt ๐Ÿคด๐Ÿฝ . . . . #ribbf  #ribbfnationals  #irishfitfam  #proud  #bestfriends  #top3  #smashedit  #fitfam  #qntireland  #flex  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #weflexin  #fitfam  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethes  #muscle  #shelifts  #progress  #fitness  #happyplace  #strongwomen 
Some stage shots taken today at the Ribbf nationals ๐Ÿ’ช
Felt I present my best package and conditioning in the last 3 years of competing
Some stage shots taken today at the Ribbf nationals ๐Ÿ’ช Felt I present my best package and conditioning in the last 3 years of competing
Final 4 result of Ribbf 2017
Placed 4th ๐Ÿค”
To say I'm disappointed would be an understatement 
Not the result I was chasing ๐Ÿ˜”
First time to use that emoji in a while ๐Ÿ˜Š
I felt I presented the very best version of myself to date with conditioning on point 
I prepared for this nothing short of 100% and invested everything in it 
The sport of bodybuilding can be a cruel one with results like this for me so after today's judges decisions I feel it's time to move  on for obvious reasons to anyone who attended the event 
I wish the winner on my right a huge congrats on his victory 
Top man and a true gentleman in the sport ๐Ÿ‘
For me it's back at it as life goes on and as they saying goes we learn from our defeats ๐Ÿ˜Œ
Back to the most important things in life to  me
 My family ๐Ÿ˜˜๐Ÿ˜
Eating yummy food
Living life to the max and of course what started all this Training๐Ÿ’ช
As I said in previous posts I have exciting opportunities on the horizon so watch this space 
Ready for a new adventure challenge ๐Ÿ˜Ž
A huge thank you to my rock throughout life and all my madness /endevours๐Ÿ˜Š
My beautiful wife Susan ๐Ÿ˜๐Ÿ˜˜
My good friend,coach&training partner @cannon_aaron
All @thehealthhut_ @qntsportnutrition
For believing in this old man and supporting him on his journey
To everyone in my family and friends list & @westsidegym and Dfb for thier continued support and good wishes 
Over and out for now ๐Ÿ˜
Final 4 result of Ribbf 2017 Placed 4th ๐Ÿค” To say I'm disappointed would be an understatement Not the result I was chasing ๐Ÿ˜” First time to use that emoji in a while ๐Ÿ˜Š I felt I presented the very best version of myself to date with conditioning on point I prepared for this nothing short of 100% and invested everything in it The sport of bodybuilding can be a cruel one with results like this for me so after today's judges decisions I feel it's time to move on for obvious reasons to anyone who attended the event I wish the winner on my right a huge congrats on his victory Top man and a true gentleman in the sport ๐Ÿ‘ For me it's back at it as life goes on and as they saying goes we learn from our defeats ๐Ÿ˜Œ Back to the most important things in life to me My family ๐Ÿ˜˜๐Ÿ˜ Eating yummy food Living life to the max and of course what started all this Training๐Ÿ’ช As I said in previous posts I have exciting opportunities on the horizon so watch this space Ready for a new adventure challenge ๐Ÿ˜Ž A huge thank you to my rock throughout life and all my madness /endevours๐Ÿ˜Š My beautiful wife Susan ๐Ÿ˜๐Ÿ˜˜ My good friend,coach&training partner @cannon_aaron All @thehealthhut_ @qntsportnutrition For believing in this old man and supporting him on his journey To everyone in my family and friends list & @westsidegym and Dfb for thier continued support and good wishes Over and out for now ๐Ÿ˜
Best of luck to everyone competing today #ribbf2017 
And especially to our very own team QNT members @laura.gallagher.fitness  and @nigel.crowley ๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ’ฅ
Best of luck guys 
#webuildchampions
#QNTireland #fitfam #gym #dublinfitfam #irishfitfam #irishfitness #bodybuilding #bossgirls #irishmuscle #corkfitfam #galwayfitfam #fitnessmotivation #protein #bikinicompetitor #girlswholift #irishbodybuilding #fitfamuk #northernirelandfitfam #weightloss #motivation #dublinfitness #muscle
Best of luck to everyone competing today #ribbf2017  And especially to our very own team QNT members @laura.gallagher.fitness and @nigel.crowley ๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ’ฅ Best of luck guys #webuildchampions  #QNTireland  #fitfam  #gym  #dublinfitfam  #irishfitfam  #irishfitness  #bodybuilding  #bossgirls  #irishmuscle  #corkfitfam  #galwayfitfam  #fitnessmotivation  #protein  #bikinicompetitor  #girlswholift  #irishbodybuilding  #fitfamuk  #northernirelandfitfam  #weightloss  #motivation  #dublinfitness  #muscle 
I would just like to thank my amazing sponsors QNT for always keeping me fuelled.

QNT sponsored me before I even competed and I am so grateful to them for that. 
Proudly repping QNT today and delighted to be supported and fuelled by such a high quality brand. 
Thank you so much guys  @qntsportnutrition
@thehealthhut_ โค

QNT We Build Champions ๐Ÿ† 
#qntireland #teamqnt #irishfitfam #ribbf #ribbfnationals #sponsors #supplements #bikinifitness #bikinigirl #girlsonprep #abs #shreds #iggirlswithmuscles
I would just like to thank my amazing sponsors QNT for always keeping me fuelled. QNT sponsored me before I even competed and I am so grateful to them for that. Proudly repping QNT today and delighted to be supported and fuelled by such a high quality brand. Thank you so much guys @qntsportnutrition @thehealthhut_ โค QNT We Build Champions ๐Ÿ† #qntireland  #teamqnt  #irishfitfam  #ribbf  #ribbfnationals  #sponsors  #supplements  #bikinifitness  #bikinigirl  #girlsonprep  #abs  #shreds  #iggirlswithmuscles