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Keep up those new years resolutions 💪 You got this 🏋️ . 
#fitness #january #gym #irishfitfam #corkfitfam #cork #core #gymspiration #workout #exercise #sleep #EatClean #water #repeat #trainingtips #corkgym
Can you deal with my new gym top 🙈🙈🙈 spinning tonight KILLLLLLED me. But it’s done now 🙌🏻🙌🏻
Can you deal with my new gym top 🙈🙈🙈 spinning tonight KILLLLLLED me. But it’s done now 🙌🏻🙌🏻
This is me today- absolutely exhausted. But today was a rest day- doesn’t mean I’m gunna quit! Back on it tomorrow- good night 😘 #onplan #ivegotthis #goals #restday #restnotquit #fitfam #irishfitfam #corkfitfam #fitspo #instamood #fitmama #slay2018
Rooftop Cinema date with the ladies last nite with @meganwatts_ and her mam 😏 the view was better than the movie but it was quality experience 👌 #fitfam #irishfitfam #corkfitfam #bodybuildingmotivation #bodybuilding #gym #nutrition #australia #transformation #perth #weightloss #perthfitfam #weightlifting #travelling #instafit #selfie #perthlife #beforeandafter #muaythai #happy #phisique #thailand  #goals #thaiboxing  #photos #selfies #hardwork #dedication #setyourgoals #reachyourgoals
Rooftop Cinema date with the ladies last nite with @meganwatts_ and her mam 😏 the view was better than the movie but it was quality experience 👌 #fitfam  #irishfitfam  #corkfitfam  #bodybuildingmotivation  #bodybuilding  #gym  #nutrition  #australia  #transformation  #perth  #weightloss  #perthfitfam  #weightlifting  #travelling  #instafit  #selfie  #perthlife  #beforeandafter  #muaythai  #happy  #phisique  #thailand   #goals  #thaiboxing   #photos  #selfies  #hardwork  #dedication  #setyourgoals  #reachyourgoals 
I'll be at a Muscle Power expo near you soon doing demos of my patented front squat mummy set up and I'll include tips on how to not record anything you actually need to see in your form check videos #ItsNotPatented #TheyWouldntLetMeInToAFitExpo #BodyCountIsTheSoundtrackToMyWeek
Nearly Friday 🙌🙌🙌
This week of workouts has been in one word blahhh!!!
With a painful wisdom tooth its hard to concentrate on anything else 🤭
Next week hopefully I will get it sorted and can get back to it 💪
Nearly Friday 🙌🙌🙌 This week of workouts has been in one word blahhh!!! With a painful wisdom tooth its hard to concentrate on anything else 🤭 Next week hopefully I will get it sorted and can get back to it 💪
Massive 👍🏽 for the meatza from @ocallaghanger 🤗 anyone in the west Cork area you need to take a spin 🚗 to Skibbereen to try these 💖 and those macros 👌🏽 should have gotten more 🙈#meatza #meatzapizza #turkeybase #postworkoutmeal #yum #iifym #corkfitfam #irishfitfam #macros #sweetpotatowedges #shoplocal #wildatlanticway
When someone never flexes then you randomly flex cause you're feeling vein and it's like oh hey bicep where you been hun?
When someone never flexes then you randomly flex cause you're feeling vein and it's like oh hey bicep where you been hun?
1 Rep Max Front Squat Test Tonight 💪🏼.
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Setting the marker in January and seeing where this lift is at 🏋🏻.
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Need to nail the technique and keep those elbows high but happy enough considering it is my max weight in this lift 😃💪🏼 the technique quality may reduce as you test your max in lifts and that’s ok too.
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Swipe left for the videos of the lifts and the first video is my max 122.5kg Front Squat and the second video is an attempt at 125kg but missed it so you see my bail out 😃.
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Good marker to lay down in this lift 😃.
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#meatonfitness #strengthtraining #frontsquat #weightlifting #hesquats #drive #strengthcoach #testing #personaltraining #personaltrainer #kinsale #coachlife #irishfitness #irish #corkfitfam #irishfitfam #instafitness #instafit #instadaily
1 Rep Max Front Squat Test Tonight 💪🏼. . Setting the marker in January and seeing where this lift is at 🏋🏻. . Need to nail the technique and keep those elbows high but happy enough considering it is my max weight in this lift 😃💪🏼 the technique quality may reduce as you test your max in lifts and that’s ok too. . Swipe left for the videos of the lifts and the first video is my max 122.5kg Front Squat and the second video is an attempt at 125kg but missed it so you see my bail out 😃. . Good marker to lay down in this lift 😃. . #meatonfitness  #strengthtraining  #frontsquat  #weightlifting  #hesquats  #drive  #strengthcoach  #testing  #personaltraining  #personaltrainer  #kinsale  #coachlife  #irishfitness  #irish  #corkfitfam  #irishfitfam  #instafitness  #instafit  #instadaily 
Raise up and make a big impression in 2018.

Your one decision away from a new you.

#Roarfitness #TeamRoar #gym #bodybuilding #natural #fashion #healthy #lifestyle #fitfam #irishfitfam #LFarmy #iifym #aesthetics #abs #flexibledieting #corkfitfam #gymshark #alphalete #motivation #myprotein
The best Jumpsuits🍑
Mesh Sports Jumpsuit 💕
www.riofitnesswear.com
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https://www.riofitnesswear.com/collections/new-arrivals/products/mesh-sports-jumpsuit
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Follow: @riofitnesswear_europe

#riofitnesswear_europe #bodygoals #wellnessfitness #strongbody  #squats #fitnessaddict #bodybuilder #bodybuildingcompetitor #workout #abs #glutesandhams #ribff #nabba #ifbbwellness #muscle #workhard #ireland #uk #ukfitfam
#londonfitfam  #dublinfitness #belfastfitfam #corkfitfam #irishfitfamily #galwayfitfam #dublin #waterfordfitfam #limerickfitfam #dublinfitfam
The best Jumpsuits🍑 Mesh Sports Jumpsuit 💕 www.riofitnesswear.com 〰〰〰〰〰〰〰〰〰〰〰〰 https://www.riofitnesswear.com/collections/new-arrivals/products/mesh-sports-jumpsuit 〰〰〰〰〰〰〰〰〰〰〰〰 Follow: @riofitnesswear_europe #riofitnesswear_europe  #bodygoals  #wellnessfitness  #strongbody   #squats  #fitnessaddict  #bodybuilder  #bodybuildingcompetitor  #workout  #abs  #glutesandhams  #ribff  #nabba  #ifbbwellness  #muscle  #workhard  #ireland  #uk  #ukfitfam  #londonfitfam  #dublinfitness  #belfastfitfam  #corkfitfam  #irishfitfamily  #galwayfitfam  #dublin  #waterfordfitfam  #limerickfitfam  #dublinfitfam 
Modelling the finest from @mickmurphymenswear today on @rtetoday @rteone 👨🏻
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Styled by @mariakellystylist 
@lockdownmodels 
@lockdownpr 
@timmydowd
Modelling the finest from @mickmurphymenswear today on @rtetoday @rteone 👨🏻 . . . . Styled by @mariakellystylist @lockdownmodels @lockdownpr @timmydowd
Things are finally starting to make sense... Life has a funny way of working out when you stop stressing and learn to appreciate the little things. Deferring college has been a major heartbreak for me, beating myself up for weeks on end but in my heart of hearts knew being a full-time mom to my gorgeous little boy was worth a million times more than finishing a degree a year earlier!

When one door closes another opens...
Minus the stress my weight has steadily decrease under the guidance of @thefitclinic while my strength continues to increase. Cannot thank these guys enough!

Tonight I hit a new PB by 7.5kg overhead on squat and did it for three reps! So pleased with where @crossfitlecheile are taking me! From pull-ups, to handstands, toes to bar, new weightlifting PBs! So much to be thankful for! 
Appreciating and enjoying every second of this journey, throwing my hat at all I can. Absolutely love this place, it's became our second home @crossfitlecheile 💚

#thelittlethings #appreciate #thankful #fitmom #blogger #bloggermom #crossfit #crossfitmoms #corkfitfam #waterfordfitfam #blonde #icewhite #postpartum #fourthtrimester #mombod
Things are finally starting to make sense... Life has a funny way of working out when you stop stressing and learn to appreciate the little things. Deferring college has been a major heartbreak for me, beating myself up for weeks on end but in my heart of hearts knew being a full-time mom to my gorgeous little boy was worth a million times more than finishing a degree a year earlier! When one door closes another opens... Minus the stress my weight has steadily decrease under the guidance of @thefitclinic while my strength continues to increase. Cannot thank these guys enough! Tonight I hit a new PB by 7.5kg overhead on squat and did it for three reps! So pleased with where @crossfitlecheile are taking me! From pull-ups, to handstands, toes to bar, new weightlifting PBs! So much to be thankful for! Appreciating and enjoying every second of this journey, throwing my hat at all I can. Absolutely love this place, it's became our second home @crossfitlecheile 💚 #thelittlethings  #appreciate  #thankful  #fitmom  #blogger  #bloggermom  #crossfit  #crossfitmoms  #corkfitfam  #waterfordfitfam  #blonde  #icewhite  #postpartum  #fourthtrimester  #mombod 
Dinner- @kelloggs.uk coco pops .... seriously need to cop myself on and actually do some food prep. This week has been MANIC #ivegotthis #babysteps #personaltraining #pt #dansweeney #bunsofsteel #irishfitfam #wicklowfitfam #corkfitfam #girlswholift #reformerpilates  #healthyeats #healthyeating #slimmingworld #freshstart #fitbit #fitbithr
I love my job for many reasons. But one reason in particular is the buzz you get when you finish teaching, it’s as if I’ve absorbed everyone’s energy ✨
I love my job for many reasons. But one reason in particular is the buzz you get when you finish teaching, it’s as if I’ve absorbed everyone’s energy ✨
Always the best in our boxes!
Have you heard of us? 
The New3Fit Box is 
Ireland's first premium health & fitness subscription box.
It’s not just a samples Box we provide luxury full sized items from health supplements to fitness clothing, not to mention loads of goodies to use and eat along the way. - the perfect way to experience new products at a fraction of the price. 
Subscribe today from €29.99 / month!.
Monthly re-occurring plan! 
www.new3fit.ie/box 🇬🇧🇮🇪
Always the best in our boxes! Have you heard of us? The New3Fit Box is Ireland's first premium health & fitness subscription box. It’s not just a samples Box we provide luxury full sized items from health supplements to fitness clothing, not to mention loads of goodies to use and eat along the way. - the perfect way to experience new products at a fraction of the price. Subscribe today from €29.99 / month!. Monthly re-occurring plan! www.new3fit.ie/box 🇬🇧🇮🇪
Doing a little bit of body weight work after teaching indoor cycling tonight. Working on improving what needs to be improved. 
4 rounds off: 
10 x deck squats 
10 x push ups 
20 x supine hip drives 
30 sec front plank 
30 sec wall hand stand 
Quick, cheap and .... fun! 
#corkfitfam #irishfitfam #dublinfitfam #limerickfitfam #instafit #bodyweighttraining #bodyweightworkout #bodyweightexercises #pushups #decksquats #squats #hipdrive #plank #wallhandstand #handstands #movement #movementculture
Doing a little bit of body weight work after teaching indoor cycling tonight. Working on improving what needs to be improved. 4 rounds off: 10 x deck squats 10 x push ups 20 x supine hip drives 30 sec front plank 30 sec wall hand stand Quick, cheap and .... fun! #corkfitfam  #irishfitfam  #dublinfitfam  #limerickfitfam  #instafit  #bodyweighttraining  #bodyweightworkout  #bodyweightexercises  #pushups  #decksquats  #squats  #hipdrive  #plank  #wallhandstand  #handstands  #movement  #movementculture 
Fats: Do they make you fat?
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👉🏼Fats have been demonised in the past for being the sole cause of weight gain and heart disease. Scientists who researched the effects of fats back in the 60's were actually bribed by the sugar industry to present results confirming that the consumption of fats is detrimental to health. But are they actually that bad for you?🤔
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✅Good Fats: These are known as unsaturated fats due to their chemical make-up. There are two types, 1️⃣Monounsaturated Fats which are obtained through nuts, avocados and olive oil. 2️⃣Polyunsaturated Fats which are essential. This means that the body needs them for normal function but cannot produce them so they need to be obtained from the diet. These are Omega-3 and Omega-6 which provide a myriad of health benefits (blood clotting, inflammation, brain function). A good source of Omega-3 is fish oil while Omega-6 can be obtained through sunflower oil.
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❌NOT SO GOOD Fats:
These are called Saturated Fats due to their carbon chain holding as many Hydrogen atoms as possible. Consuming excessive saturated fats from sources such as red meat and whole-milk dairy products can raise harmful LDL cholesterol which is known to contribute to blood vessel blockages. So consumption of these kinds of fats should certainly be in moderation.
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🔥So no, not all fats are bad for you, in facts some are actually really healthy. And no it's not Fats that are making you fat, it's a Caloric Surplus. Bear in mind that 1g of fat is 9 kcal, so overconsumption will cause weight gain. Just like  with everything else, moderation is key so do NOT be afraid of fats.✌🏼
Fats: Do they make you fat? - 👉🏼Fats have been demonised in the past for being the sole cause of weight gain and heart disease. Scientists who researched the effects of fats back in the 60's were actually bribed by the sugar industry to present results confirming that the consumption of fats is detrimental to health. But are they actually that bad for you?🤔 . ✅Good Fats: These are known as unsaturated fats due to their chemical make-up. There are two types, 1️⃣Monounsaturated Fats which are obtained through nuts, avocados and olive oil. 2️⃣Polyunsaturated Fats which are essential. This means that the body needs them for normal function but cannot produce them so they need to be obtained from the diet. These are Omega-3 and Omega-6 which provide a myriad of health benefits (blood clotting, inflammation, brain function). A good source of Omega-3 is fish oil while Omega-6 can be obtained through sunflower oil. . ❌NOT SO GOOD Fats: These are called Saturated Fats due to their carbon chain holding as many Hydrogen atoms as possible. Consuming excessive saturated fats from sources such as red meat and whole-milk dairy products can raise harmful LDL cholesterol which is known to contribute to blood vessel blockages. So consumption of these kinds of fats should certainly be in moderation. . 🔥So no, not all fats are bad for you, in facts some are actually really healthy. And no it's not Fats that are making you fat, it's a Caloric Surplus. Bear in mind that 1g of fat is 9 kcal, so overconsumption will cause weight gain. Just like with everything else, moderation is key so do NOT be afraid of fats.✌🏼
When your legs don’t work like they used to before.... holy shit it’s BALTIC!! Who needs toes sure 🙈 #ivegotthis #babysteps #personaltraining #pt #dansweeney #bunsofsteel #irishfitfam #wicklowfitfam #corkfitfam #girlswholift #reformerpilates  #healthyeats #healthyeating #slimmingworld #freshstart #fitbit #fitbithr
Trained push and pull tonight...it was a long one but got it done 🙌🏻
Trained push and pull tonight...it was a long one but got it done 🙌🏻
Visualisation can be a powerful thing 🤗🤗 #corksno1
Visualisation can be a powerful thing 🤗🤗 #corksno1 
Why does Mindfulness complement your workout? Well just because your body is present it doesn't guarantee that your mind is 😊 You need to prepare mentally for a workout just as you prepare your appearance or playlist. You're not going to get the best from your workout if you're training on auto pilot with a mind full of the days chaos. Mindfulness teaches you to pay full attention to the present without expectations or judgement. #mindfulness #mindfuĺ #mindfulworkout #headspace #focus #overthinking #anxiety #confidence #motivation #fitfam #irishfitfam #corkfitfam #dublinfitfam #weighttraining #goals
Why does Mindfulness complement your workout? Well just because your body is present it doesn't guarantee that your mind is 😊 You need to prepare mentally for a workout just as you prepare your appearance or playlist. You're not going to get the best from your workout if you're training on auto pilot with a mind full of the days chaos. Mindfulness teaches you to pay full attention to the present without expectations or judgement. #mindfulness  #mindfuĺ  #mindfulworkout  #headspace  #focus  #overthinking  #anxiety  #confidence  #motivation  #fitfam  #irishfitfam  #corkfitfam  #dublinfitfam  #weighttraining  #goals 
While it is important to appreciate your progress along the way, it’s also just as important to stay hungry. 🐺 
Simply working on being better than yesterday. Living every day in the present moment and being grateful for the simple things in life. 🙏🏽
If you want something in life you got to go after it. Believe in yourself, surround yourself with greatness, and make it happen. No matter what. 
We’re just getting started. (📷: @nat_tilly) 
#2018 #TeamGoBeyond #StayHungry #BetterThanYesterday #LivingInThePresent #Grateful #SelfBelief #KnowYourWorth 💫
While it is important to appreciate your progress along the way, it’s also just as important to stay hungry. 🐺 Simply working on being better than yesterday. Living every day in the present moment and being grateful for the simple things in life. 🙏🏽 If you want something in life you got to go after it. Believe in yourself, surround yourself with greatness, and make it happen. No matter what. We’re just getting started. (📷: @nat_tilly) #2018  #TeamGoBeyond  #StayHungry  #BetterThanYesterday  #LivingInThePresent  #Grateful  #SelfBelief  #KnowYourWorth  💫
Incase your wondering yeah that is a dog in a washing machine on the back of my phone... And yeah he's pretty cute!  155kg leg press yesterday for reps and 150kg rack pulls.. Gave the lad behind me an awful fright when I just racked up 130kg (wasnt used to straps and could get them tight enough) failed first attempted.. Throw the straps on the ground and got chalk and throw out 6 reps with no hassle😂💯 The goal for rack pull is to have every colour plate on the bar which adds to 170kg so I'm nearly there... 💯🔥 goal for leg press is 200kg which should be grand... Reping with 155kg so be grand! 🤓
Incase your wondering yeah that is a dog in a washing machine on the back of my phone... And yeah he's pretty cute! 155kg leg press yesterday for reps and 150kg rack pulls.. Gave the lad behind me an awful fright when I just racked up 130kg (wasnt used to straps and could get them tight enough) failed first attempted.. Throw the straps on the ground and got chalk and throw out 6 reps with no hassle😂💯 The goal for rack pull is to have every colour plate on the bar which adds to 170kg so I'm nearly there... 💯🔥 goal for leg press is 200kg which should be grand... Reping with 155kg so be grand! 🤓
If you look REALLY closely you might see the worlds smallest bicep 😂

I'm working on it 😂💪😜 Also if someone could teach me how to actually pose that would unreal 🤔😂 #tank
If you look REALLY closely you might see the worlds smallest bicep 😂 I'm working on it 😂💪😜 Also if someone could teach me how to actually pose that would unreal 🤔😂 #tank 
The No.1 anti-catabolic product on the market from @aminosmart a mix of pure glutamine and BCAA this is proving to be one of our top selling supplements at present!! #aminoedge #glutamine #bcaa #amino #protein #anticatabolic #protein #supplement #fitfam #corkfitfam #irishfitfam #weights #bodybuilding #nutrition #diet #crossfit #running #gaa #soccer #ccfc #elitesportsnutrition #esncork #elitevending
Bit of a bizarre dinner as no shopping done!! @birdseyeuk veggie burger with a boiled egg (from my supply of emergency boiled eggs 😜😜) and some broccoli 🥦 #onplan #ivegotthis #fitspo #nearlyhealthy #goals #longday #fitfam #irishfitfam #corkfitfam #itdidthejob 😬😬😬
It has been great seeing everyone again in 2018 and it is wonderful to welcome new faces to the gym as well. Some people have said to us that they have had misapprehensions about RPM Fitness and did not think they would be able for the classes. Well as they found out they were more than able and it was not what they thought it would be. So here are some highlights of what a class looks like in the gym. - Not The Scary Place You Might Think - Classes For Everyone.
- Get Fit, Have Fun, Blow Off Some Steam, Meet Friends 
You can start with a Free Week of Classes to see RPM Fitness for yourself.

#rpm #rpmfitness #bantrystrong #pensionforyourhealth
It has been great seeing everyone again in 2018 and it is wonderful to welcome new faces to the gym as well. Some people have said to us that they have had misapprehensions about RPM Fitness and did not think they would be able for the classes. Well as they found out they were more than able and it was not what they thought it would be. So here are some highlights of what a class looks like in the gym. - Not The Scary Place You Might Think - Classes For Everyone. - Get Fit, Have Fun, Blow Off Some Steam, Meet Friends You can start with a Free Week of Classes to see RPM Fitness for yourself. #rpm  #rpmfitness  #bantrystrong  #pensionforyourhealth 
It's currently raining cats and dogs in Ireland! ☔ Inbetween snow, sunshine, and lightning? 🤔 This is the only country you'll get four seasons in a day 😂! Looking back at last weekend in Killarney where we got this beautiful shot. Hopefully we get some time outdoors this weekend!
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#ireland #killarney #mountains #scenery #exploring #adventures #outdoors #weekend #beautiful #fitness #lifestyle #healthyliving #igfitness #instafitness #irishfitfam #corkfitfam #potd #nature #scenic #landscape #instanature #instanaturelover
It's currently raining cats and dogs in Ireland! ☔ Inbetween snow, sunshine, and lightning? 🤔 This is the only country you'll get four seasons in a day 😂! Looking back at last weekend in Killarney where we got this beautiful shot. Hopefully we get some time outdoors this weekend! . . . . . . #ireland  #killarney  #mountains  #scenery  #exploring  #adventures  #outdoors  #weekend  #beautiful  #fitness  #lifestyle  #healthyliving  #igfitness  #instafitness  #irishfitfam  #corkfitfam  #potd  #nature  #scenic  #landscape  #instanature  #instanaturelover 
For those who don’t have an ab wheel on hand. Here’s a isometric hold to develop core strength and stabilization. 🏋️‍♀️
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It’s basically a more advanced version of the plank. ✊
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Start by making a diamond shape with your two hands while kneeling. Set a distance that you feel you will be able to hold out in front of you with your hands. 💎 .
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From here take a deep breath to tighten up the abs and secure an abdominal brace then tense the glutes. 🍑 .
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I like to come up into a position that I feel I will be able to hold easy enough, before inching my way forward with my hands. 🙏
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Try hold the position for 10 seconds. There is no point trying to start too far out or you won’t be able to stabilize yourself for any substantial amount of time, start close and work your way out. 👌
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Form is very important for this exercise. I would recommend taking an extended break in between sets, around 2 - 3 mins before attempting it again. ⏱
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Go for 3 x 10 seconds at the start and move up to 5 sets when you feel you are able. 🤼‍♂️
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Like & Follow @themobilitytutor 👍
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Turn on Post Notifications for more 📍
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Tag your gym buddy below! 💪
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Let me know how you get on 🤙
For those who don’t have an ab wheel on hand. Here’s a isometric hold to develop core strength and stabilization. 🏋️‍♀️ . . It’s basically a more advanced version of the plank. ✊ . . Start by making a diamond shape with your two hands while kneeling. Set a distance that you feel you will be able to hold out in front of you with your hands. 💎 . . From here take a deep breath to tighten up the abs and secure an abdominal brace then tense the glutes. 🍑 . . I like to come up into a position that I feel I will be able to hold easy enough, before inching my way forward with my hands. 🙏 . . Try hold the position for 10 seconds. There is no point trying to start too far out or you won’t be able to stabilize yourself for any substantial amount of time, start close and work your way out. 👌 . . Form is very important for this exercise. I would recommend taking an extended break in between sets, around 2 - 3 mins before attempting it again. ⏱ . . Go for 3 x 10 seconds at the start and move up to 5 sets when you feel you are able. 🤼‍♂️ . . Like & Follow @themobilitytutor 👍 . . Turn on Post Notifications for more 📍 . . Tag your gym buddy below! 💪 . . Let me know how you get on 🤙
One of the most important things to do when aiming for weight loss, is to monitor how many calories you take in versus how many you burn.

I use my Fitbit to give a rough estimation of how much I burn per day and I also use the app to log my meals. It gives me an easy view of how my day is going nutrition-wise.

As well at this, I can see I should lower my fat intake and boost my protein intake. Something I wouldn't have noticed had I just been doing this on the fly.
One of the most important things to do when aiming for weight loss, is to monitor how many calories you take in versus how many you burn. I use my Fitbit to give a rough estimation of how much I burn per day and I also use the app to log my meals. It gives me an easy view of how my day is going nutrition-wise. As well at this, I can see I should lower my fat intake and boost my protein intake. Something I wouldn't have noticed had I just been doing this on the fly.
***Off-set KB Bulgarian Split Squat***
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Nice different variation of a Bulgarian Split squat putting more emphasis on core stability and hamstring awareness👌
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Keep your core braced throughout, weight on the heel of the standing leg and keep that KB in the front rack stabilized to help maintain good posture
***Off-set KB Bulgarian Split Squat*** | | | Nice different variation of a Bulgarian Split squat putting more emphasis on core stability and hamstring awareness👌 | | | Keep your core braced throughout, weight on the heel of the standing leg and keep that KB in the front rack stabilized to help maintain good posture
❗️The Scales❗️
aka the Naughty Step .
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⁉️Practically the same weight in both pictures, 2 years difference but a different shape, a different size clothes (by 2 sizes down) and a different body composition. .
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⁉️This is why the scales should NOT be used as the sole way of defining your progress. 
Other factors like pictures, how you feel in your clothes and tape measurements are so important for your mindset and for accurately tracking your journey. .
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⁉️The scales has the ability to make or break your mood and your dedication . It’s a head wreck especially for females with the hormonal changes we go through during our cycle. .
. ⁉️The scales gives a good indication of how you are progressing but it shouldn’t be the ONLY tool that you use. And Ladies track your cycle and know when the scales will not behave !!! .
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⁉️Don’t let it define you and your progress. Don’t be fixated on it. It will not show you the changes to your body that are happening outside of the number on the screen when you step on the scales. .
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⁉️Look at your pictures, think about how you feel in your clothes, what your measurements are and don’t let that number ever be the reason you quit .
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⁉️Side note 📝 this is not my best shape and it’s the heaviest I’ve been in a while (growing phase and post Christmas phase !) but it’s the real me today until I chip away ✂️ sometime in the future ... just not now !! #reshapeme 
Annnnnnd wow a second #transformation style pic in one week 😂 but hopefully it helps someone out there stressing over that bloody number 🙌🏼 #throwbackthursday #themacrocoach
❗️The Scales❗️ aka the Naughty Step . . ⁉️Practically the same weight in both pictures, 2 years difference but a different shape, a different size clothes (by 2 sizes down) and a different body composition. . . ⁉️This is why the scales should NOT be used as the sole way of defining your progress. Other factors like pictures, how you feel in your clothes and tape measurements are so important for your mindset and for accurately tracking your journey. . . ⁉️The scales has the ability to make or break your mood and your dedication . It’s a head wreck especially for females with the hormonal changes we go through during our cycle. . . ⁉️The scales gives a good indication of how you are progressing but it shouldn’t be the ONLY tool that you use. And Ladies track your cycle and know when the scales will not behave !!! . . ⁉️Don’t let it define you and your progress. Don’t be fixated on it. It will not show you the changes to your body that are happening outside of the number on the screen when you step on the scales. . . ⁉️Look at your pictures, think about how you feel in your clothes, what your measurements are and don’t let that number ever be the reason you quit . . ⁉️Side note 📝 this is not my best shape and it’s the heaviest I’ve been in a while (growing phase and post Christmas phase !) but it’s the real me today until I chip away ✂️ sometime in the future ... just not now !! #reshapeme  Annnnnnd wow a second #transformation  style pic in one week 😂 but hopefully it helps someone out there stressing over that bloody number 🙌🏼 #throwbackthursday  #themacrocoach 
Just one more picture post for #transformationthursday and the change over the last few years. 2015-2016-2017 all taken around the same time but the difference in 2017 to the other two gives me the drive to continue eating the right food and working out. The difference working out can have on mental health should not be forgotten. Happiness in life starts with yourself. Don’t let others dictate your outlook on life.  #fitfam #corkfitfam #fitness #instafit #karate #transformationpic #weightloss #weightlossjourney #karate #gottakeepitup
Just one more picture post for #transformationthursday  and the change over the last few years. 2015-2016-2017 all taken around the same time but the difference in 2017 to the other two gives me the drive to continue eating the right food and working out. The difference working out can have on mental health should not be forgotten. Happiness in life starts with yourself. Don’t let others dictate your outlook on life. #fitfam  #corkfitfam  #fitness  #instafit  #karate  #transformationpic  #weightloss  #weightlossjourney  #karate  #gottakeepitup 
A quick macro and calorie comparison of two common bars you find in most stores now.
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As you can see the macronutrient profile of the Fulfil bar is much better with a much higher protein content and much less carbs/sugar.
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I personally would almost always reach for the protein bar but this is not to say one must avoid Mars bars. Yes, the protein bar is generally the better choice as it carries less sugar and the protein content will keep you fuller and satiated for longer.
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If you look at both bars from a caloric standpoint there isn’t a massive difference like you might think. While the Fulfil bar has much less carbs, the high protein content increases the calories again.
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Take home message, a protein bar is generally a better go to snack but either can incorporated into your diet. At the end of the day the most important factor will be your calories in versus calories out.
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Have a great weekend✌️
- Repost @osullivanfitness .

All the best Fulfil bars are available from our website www.mycoresupplements.ie for the lowest price around. 😊❤
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@fulfil_nutrition
@fulfil_cafe #fulfil #proteinbar #healthy #healthysnack #peanutbutter #peanuts #iifym

#fit #fitness #fitfam #fatlossmotivation  #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam #corkcity #health #healthyeating #cork #weightloss #fatloss #irishfitness #workout #gym #irishfitspo  #kildare #irish
A quick macro and calorie comparison of two common bars you find in most stores now. - As you can see the macronutrient profile of the Fulfil bar is much better with a much higher protein content and much less carbs/sugar. - I personally would almost always reach for the protein bar but this is not to say one must avoid Mars bars. Yes, the protein bar is generally the better choice as it carries less sugar and the protein content will keep you fuller and satiated for longer. - If you look at both bars from a caloric standpoint there isn’t a massive difference like you might think. While the Fulfil bar has much less carbs, the high protein content increases the calories again. - Take home message, a protein bar is generally a better go to snack but either can incorporated into your diet. At the end of the day the most important factor will be your calories in versus calories out. - Have a great weekend✌️ - Repost @osullivanfitness . All the best Fulfil bars are available from our website www.mycoresupplements.ie for the lowest price around. 😊❤ . @fulfil_nutrition @fulfil_cafe #fulfil  #proteinbar  #healthy  #healthysnack  #peanutbutter  #peanuts  #iifym  #fit  #fitness  #fitfam  #fatlossmotivation  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #corkcity  #health  #healthyeating  #cork  #weightloss  #fatloss  #irishfitness  #workout  #gym  #irishfitspo  #kildare  #irish 
Meals delivered to our gym every Saturday and Wednesday 📦 🗓
Send us your order to get a discount: 🤩
1 meal - 7€ each
10 meals- 60€
15meals - 80€
💪🏼💪🏼
Meals delivered to our gym every Saturday and Wednesday 📦 🗓 Send us your order to get a discount: 🤩 1 meal - 7€ each 10 meals- 60€ 15meals - 80€ 💪🏼💪🏼
Well I may not be able to spell 😄 but I can count alright! .... although who wants to keep@count when your having so much fun . Haven’t tried Barre yet??! Your missing out #meetmeatthebarre .
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#barre #pilates #pilatesinstructor #teamelitecork #corkpilates #corkblogger #corklike #pilatesclassescork #elitepilates #fun #pilatesbody #corkfitfam #corkfitness #corkfoodie #feeltheburn #bekindtooneanother #womensupportingwomen #pilatescork
I got my hands on them #Reeces Peanut Butter Creme Eggs ♥️❤️♥️ Literally bursting to make brownies with these babies on Sunday (if I don’t eat them before then 🤦🏻‍♀️) Cheers to @matthew.r.fitzgerald for showing me the way 🙌🏼 Cake mission ON 🔛using them ! Available in Tesco stores €1.25 per egg
I got my hands on them #Reeces  Peanut Butter Creme Eggs ♥️❤️♥️ Literally bursting to make brownies with these babies on Sunday (if I don’t eat them before then 🤦🏻‍♀️) Cheers to @matthew.r.fitzgerald for showing me the way 🙌🏼 Cake mission ON 🔛using them ! Available in Tesco stores €1.25 per egg
January Sale
-------------------------------------- Animal - Flex Powder + Creatine ------- € 26,99----- Available online-> www.bestpricenutrition.ie
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#flexpowder #animal #animalflex #jointrecovery #creatine #superdeal #januarysale #bestpricenutritionireland #dublin #dublinfitfam #dublinfitness #ireland #irishgym #irishpower #irishfitfam #irishfitfamily #corkfitness #corkfitfam #corkcity #limerickfitfam #limerick #waterford #waterfordfitfam #galway #galwayfitfam #galwayfitness
January Sale -------------------------------------- Animal - Flex Powder + Creatine ------- € 26,99----- Available online-> www.bestpricenutrition.ie -------------------------------------- #flexpowder  #animal  #animalflex  #jointrecovery  #creatine  #superdeal  #januarysale  #bestpricenutritionireland  #dublin  #dublinfitfam  #dublinfitness  #ireland  #irishgym  #irishpower  #irishfitfam  #irishfitfamily  #corkfitness  #corkfitfam  #corkcity  #limerickfitfam  #limerick  #waterford  #waterfordfitfam  #galway  #galwayfitfam  #galwayfitness 
Cellucor C4 60servings €28.28. 👈🚚
Cellucor C4 60servings €28.28. 👈🚚
No filter needed just condition !#irishfitfam #compprep #corkfitfam #diet #pt #prepcoach
🚨Mistakes That Can Sabotage Your Goal 🚨
_______________________________________________________
1️⃣Your Goal Is Too Broad - You need to define exactly what they are in clear terms. Make sure your goal passes the SMART TEST:
- SPECIFIC
- MEASURABLE
- ATTAINABLE
- REALISTIC
- TIMELY
_______________________________________________________
2️⃣ You Don't Hold Yourself Accountable - If there are repercussions around your goal, you are more likely to make excuses, fall behind or give up completely. Ask a friend or family member to check up on you if you are on track with your goal
_______________________________________________________
3️⃣ You Make Too Many Goals At Once - Focus on one or two  main goals, you can always add in mini goals.
_______________________________________________________
4️⃣ You Don't Develop A Realistic Plan For Achieving Your Goal - Make a list of things you can do each day to achieve  your goal weekly and monthly milestones. Breaking the goal into small short term goals help you to stay focused.
_______________________________________________________
Remember we are here to help and support you to achieve your goals! - Dee x
_______________________________________________________
#corkfitfam #irishfitfam #fitfam #fitness #gym .
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#wfp #womenonly #womenonlygym #weightlosscentre #kickstart #kickstartplan #womensfitnesskickstartplan  #womensfitnesschanginglives #womensfitness #womensfitnesscork  #womensfitnesslimerick  #womensfitnessplus #womensfitnesspluscork
🚨Mistakes That Can Sabotage Your Goal 🚨 _______________________________________________________ 1️⃣Your Goal Is Too Broad - You need to define exactly what they are in clear terms. Make sure your goal passes the SMART TEST: - SPECIFIC - MEASURABLE - ATTAINABLE - REALISTIC - TIMELY _______________________________________________________ 2️⃣ You Don't Hold Yourself Accountable - If there are repercussions around your goal, you are more likely to make excuses, fall behind or give up completely. Ask a friend or family member to check up on you if you are on track with your goal _______________________________________________________ 3️⃣ You Make Too Many Goals At Once - Focus on one or two main goals, you can always add in mini goals. _______________________________________________________ 4️⃣ You Don't Develop A Realistic Plan For Achieving Your Goal - Make a list of things you can do each day to achieve your goal weekly and monthly milestones. Breaking the goal into small short term goals help you to stay focused. _______________________________________________________ Remember we are here to help and support you to achieve your goals! - Dee x _______________________________________________________ #corkfitfam  #irishfitfam  #fitfam  #fitness  #gym  . . . . #wfp  #womenonly  #womenonlygym  #weightlosscentre  #kickstart  #kickstartplan  #womensfitnesskickstartplan  #womensfitnesschanginglives  #womensfitness  #womensfitnesscork  #womensfitnesslimerick  #womensfitnessplus  #womensfitnesspluscork 
Happy birthday to this beaut 🎉🎈👵🏼
@sineadmullane1990 bawling I'll miss your engagement party but don't worry I'll be back in time for the wedding 👰🏽😏 #excitingtimes #thatlastphotothough 🙈😂
Happy birthday to this beaut 🎉🎈👵🏼 @sineadmullane1990 bawling I'll miss your engagement party but don't worry I'll be back in time for the wedding 👰🏽😏 #excitingtimes  #thatlastphotothough  🙈😂
Sometimes you just gotta block out the world, put on your beats and fuck shit up #Therapy
Sometimes you just gotta block out the world, put on your beats and fuck shit up #Therapy 
Throwback to me being the spawn of @wwethebigshow and @samoajoe_wwe 😂
#fitness #workhard #throwbackthursday #transformationtuesday #wwe #big #fit #fitfam #irishfitfam #corkfitfam #fitspo #iifym #instahun #change #gym #gymshark #positivevibes #represent #banter
If you want to be at your healthiest physically then it is quite simple. 
Train 3 - 4 days a week doing something you enjoy and is tough at times. 
Eat for your goals and if you eat 3 meals a day 7 days a week that is 21 decisions if 19 of them are good to great you are probably on the right track. 
Sleep Enough. This is stressed by everyone and practised by few. The difference between someone getting a constant 8 hours sleep and averaging 6 hours sleep is staggering both in body and mind.

Stay consistent. Going hardcore training and extreme dieting for a week is doable. Trying to get 3 workouts in a week, eating right 90% of the time and sleeping enough is easy what will serve you best and staying consistent with it will reap you rewards for your future to come.

#rpm #rpmfitness #bantrystrong #pensionforyourhealth
If you want to be at your healthiest physically then it is quite simple. Train 3 - 4 days a week doing something you enjoy and is tough at times. Eat for your goals and if you eat 3 meals a day 7 days a week that is 21 decisions if 19 of them are good to great you are probably on the right track. Sleep Enough. This is stressed by everyone and practised by few. The difference between someone getting a constant 8 hours sleep and averaging 6 hours sleep is staggering both in body and mind. Stay consistent. Going hardcore training and extreme dieting for a week is doable. Trying to get 3 workouts in a week, eating right 90% of the time and sleeping enough is easy what will serve you best and staying consistent with it will reap you rewards for your future to come. #rpm  #rpmfitness  #bantrystrong  #pensionforyourhealth 
Sooo this happened @nandosuk (Ireland)  Turns out I wasn’t as hungry as I thought so damage was well under control #onplan #ivegotthis #nandoswasthesafestoption #fitfam #irishfitfam #corkfitfam #stuffed
Back gains and gym equipment gains coming along nicely 👌✈️ #feelingfluffy #shouldprobablycutsoon
#HangInThere it's Thursday.....which means it's nearly Friday 👌😁😁😁 #widegrip #pullup #corkfitfam #Trainhard #eatclean #cantfail #imwiththesquad #thesquad #resolutionfitness
▫️Intermittent Fasting▫️
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tl;dr - they all work!
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For fat loss, we know that dietary adherence is the make or break of one’s dieting success. There are numerous fat loss tools available, the best one being the one that leads to the greatest dietary adherence.
■
For many with busy lifestyles, families and work commitments, it is those who combine consistency with simplicity that often yield the best results.
■
One such fat loss and/or weight management tool is intermittent fasting (IF) or time-restricted feeding. IF simply refers to periods of food consumption followed by extended periods of no-to-low food intake e.g. 8 hours of normal eating with 16 hours fasting (aka 16:8).
■
The beauty of this approach is the ability to alter feeding patterns to best suit you. For fat loss, there is no real right or wrong way to do it – remember consistency in conjunction with a structure that improves overall adherence and satisfaction is what a dieter should be striving to achieve.
■
IF as a fat loss tool can work wonders for some – the underlying principle being – it enables one to consume less calories than expended over time.
■
IF may not be deemed a suitable approach if it encourages one to compensate for the skipped meals by eating more total calories later that day or the next day, or later that week. Net energy balance matters!
■
If you are someone who can go extended periods without food or someone who has yet to try an IF protocol, it may be something worth considering.
■
Experiment with different IF variants to find out what works best for you. You may surprise yourself and find it easier to adhere to an energy deficit compared to more traditional dieting approaches.
■
Interestingly, a growing number of intermittent fasting studies have also reported improvements in various health-related biomarkers in certain cohorts. Whether this is due to the fasting in and of itself or the health benefits associated with fat loss is less clear/conclusive.
■
Take-Home Message - IF is not magical, but it may be a viable strategy for some to shed those extra pounds of excess body fat. Your best bet is to try it out for yourself!
■

#intermittentfasting #fasting #prismnutrition
▫️Intermittent Fasting▫️ ■ tl;dr - they all work! ■ For fat loss, we know that dietary adherence is the make or break of one’s dieting success. There are numerous fat loss tools available, the best one being the one that leads to the greatest dietary adherence. ■ For many with busy lifestyles, families and work commitments, it is those who combine consistency with simplicity that often yield the best results. ■ One such fat loss and/or weight management tool is intermittent fasting (IF) or time-restricted feeding. IF simply refers to periods of food consumption followed by extended periods of no-to-low food intake e.g. 8 hours of normal eating with 16 hours fasting (aka 16:8). ■ The beauty of this approach is the ability to alter feeding patterns to best suit you. For fat loss, there is no real right or wrong way to do it – remember consistency in conjunction with a structure that improves overall adherence and satisfaction is what a dieter should be striving to achieve. ■ IF as a fat loss tool can work wonders for some – the underlying principle being – it enables one to consume less calories than expended over time. ■ IF may not be deemed a suitable approach if it encourages one to compensate for the skipped meals by eating more total calories later that day or the next day, or later that week. Net energy balance matters! ■ If you are someone who can go extended periods without food or someone who has yet to try an IF protocol, it may be something worth considering. ■ Experiment with different IF variants to find out what works best for you. You may surprise yourself and find it easier to adhere to an energy deficit compared to more traditional dieting approaches. ■ Interestingly, a growing number of intermittent fasting studies have also reported improvements in various health-related biomarkers in certain cohorts. Whether this is due to the fasting in and of itself or the health benefits associated with fat loss is less clear/conclusive. ■ Take-Home Message - IF is not magical, but it may be a viable strategy for some to shed those extra pounds of excess body fat. Your best bet is to try it out for yourself! ■ #intermittentfasting  #fasting  #prismnutrition 
Casually giving @moe_whitley.pt a tour of the gym just to destroy my legs! #legday #legs #fitnessmotivation #fit #instafit #fitfam #irishfitfam #corkfitfam
Maximuscle Bars from €12.90 per box!
Maximuscle Bars from €12.90 per box!
A fun way to spend my Wednesday evening!

First, teaching indoor cycling at 8pm in  @leisureworldhq . Our goal was to tackle 3 blocks of work between 80-90% of our functional threshold power (FTP). FTP is the highest sustainable effort you could hold for 1 hour. We implement a non intimidating testing protocol for everyone to achieve on a Wednesday evening so that they can get their training zones! We also regularly do the gold standard 20 minute test. 
This intensity can be energizing rather than feeling like your energy is been drained! I call this intensity ‘flirting’ rather than ‘fighting’. We flirt with hard work, even tempting to cross the line but decide that heavy legs and breathlessness can wait for another day! 
After teaching, I spent some time practicing ring work and skin the cat. Focusing on straight legs and controlled movement.

#stagespower #stagescycling #iamstagescyclist #indoorcycling #spinning #spin #spinclass #groupcycling #functionalthresholdpower #skinthecat #olympicrings #corkfitfam #irishfitfam #limerickfitfam #dublinfitfam #instafit #gymnasticrings #gym #bodyweighttraining #stagesindoorcycling #groupexercise
A fun way to spend my Wednesday evening! First, teaching indoor cycling at 8pm in @leisureworldhq . Our goal was to tackle 3 blocks of work between 80-90% of our functional threshold power (FTP). FTP is the highest sustainable effort you could hold for 1 hour. We implement a non intimidating testing protocol for everyone to achieve on a Wednesday evening so that they can get their training zones! We also regularly do the gold standard 20 minute test. This intensity can be energizing rather than feeling like your energy is been drained! I call this intensity ‘flirting’ rather than ‘fighting’. We flirt with hard work, even tempting to cross the line but decide that heavy legs and breathlessness can wait for another day! After teaching, I spent some time practicing ring work and skin the cat. Focusing on straight legs and controlled movement. #stagespower  #stagescycling  #iamstagescyclist  #indoorcycling  #spinning  #spin  #spinclass  #groupcycling  #functionalthresholdpower  #skinthecat  #olympicrings  #corkfitfam  #irishfitfam  #limerickfitfam  #dublinfitfam  #instafit  #gymnasticrings  #gym  #bodyweighttraining  #stagesindoorcycling  #groupexercise 
My perfect kind of morning snack! After getting today’s food from @mahonpointmarket  I’m now back to work with my coffee ☕️ I’m always a big fan of farmers markets, with the usual bits from @therocketmancork and @beanbrowniecompany ✌🏼
My perfect kind of morning snack! After getting today’s food from @mahonpointmarket I’m now back to work with my coffee ☕️ I’m always a big fan of farmers markets, with the usual bits from @therocketmancork and @beanbrowniecompany ✌🏼
2.2kg @nxtnutrition pure whey +25% free and 1 Amino fuel + 50% free for €85 AND GET A FREE #vodi @esncork branded tshirt worth €30! Where els would you get it??? #elitesportsnutrition #esncork #elitevending #fuelingtheelite #whey #amino #protein #bcaa #vodi #vodisport #free #fitfam #corkfitfam #irishfitfam #gaa #soccer #rugby #running #crossfit #weights #bodybuilding #bikini #nutrition
Walking into this prep with my eyes wide open. Knowing exactly what my body likes and how to fuel it for the best results.
Got some testing done in a lab to figure it all out. Was surprised to see some foods in my staple diet that i am intolerant to. 
Also hormones in check and deficiencies lined out,can’t express how important internal health is to me.
It will always come number one before any body image. 
Looking forward to pushing myself further than before . Bring it on ! .
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#gym #prep #bodybuilding #gains #bikini #bikinigirl #ukfitfam #corkfitfam #irishfitfam #aesthetic #hormones #nutrition #fuelyourbody #cardio #sydneyfitness #sydney #girlwholift #bööty #lean #wod #brunette #pcaofficial #ribbf #ifbb
Walking into this prep with my eyes wide open. Knowing exactly what my body likes and how to fuel it for the best results. Got some testing done in a lab to figure it all out. Was surprised to see some foods in my staple diet that i am intolerant to. Also hormones in check and deficiencies lined out,can’t express how important internal health is to me. It will always come number one before any body image. Looking forward to pushing myself further than before . Bring it on ! . . . . . . #gym  #prep  #bodybuilding  #gains  #bikini  #bikinigirl  #ukfitfam  #corkfitfam  #irishfitfam  #aesthetic  #hormones  #nutrition  #fuelyourbody  #cardio  #sydneyfitness  #sydney  #girlwholift  #bööty  #lean  #wod  #brunette  #pcaofficial  #ribbf  #ifbb 
Facebook is always throwing up some old photos in its on this day feature. The photo on the right is from two years ago while the photo on the left is from a few weeks ago. It is great to look back on old photos and see the change. If I can do it then so can you. Down over a Kg this week by just getting out walking and eating right. If you believe you can’t do it then you have already failed. The first step to succeeding is having the belief you can do it and you can 💪 #transformationthursday #yougotthis #setagoal #fitfam #corkfitfam #getactive #stayactive #mentalhealth
Facebook is always throwing up some old photos in its on this day feature. The photo on the right is from two years ago while the photo on the left is from a few weeks ago. It is great to look back on old photos and see the change. If I can do it then so can you. Down over a Kg this week by just getting out walking and eating right. If you believe you can’t do it then you have already failed. The first step to succeeding is having the belief you can do it and you can 💪 #transformationthursday  #yougotthis  #setagoal  #fitfam  #corkfitfam  #getactive  #stayactive  #mentalhealth 
***Week 7 💪🏼*** - 
After your routine training, repeat this sequence as shown 10 times 😅
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Did you know that our gym’s name was inspired by this lady’s fitness center in Poland "Be active - dietetics & fitness" ?! 👌🏼😊🙌🏼 - 
@chodakowskaewa is one of the most popular fitness experts/motivators in Poland. She is also well known for her fantastic training programs 💪🏼
We are going to post Ewa’s short "training addition" video’s every week, to help you keep your work out on point 👌🏼 Do you want more? 
Jump on her page - FITNESS ON DEMAND - www.BeActiveTv.pl where you will find 21 full 45 min training programs 💦💦 #MISJAchoda 
#chodaGANG
***Week 7 💪🏼*** - After your routine training, repeat this sequence as shown 10 times 😅 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Did you know that our gym’s name was inspired by this lady’s fitness center in Poland "Be active - dietetics & fitness" ?! 👌🏼😊🙌🏼 - @chodakowskaewa is one of the most popular fitness experts/motivators in Poland. She is also well known for her fantastic training programs 💪🏼 We are going to post Ewa’s short "training addition" video’s every week, to help you keep your work out on point 👌🏼 Do you want more? Jump on her page - FITNESS ON DEMAND - www.BeActiveTv.pl where you will find 21 full 45 min training programs 💦💦 #MISJAchoda  #chodaGANG