an online Instagram web viewer

#corkfitfam medias

Photos

Early start tomorrow at Donnybrook. PT followed by some new moves for my Reformer class. Looking forward to it . The Reformer will always be my first love. It changed my life and took me out of a cycle of pain I had lived with for so long #teamelitecork #elitepilates #reformer #painfree #mysayso
Early start tomorrow at Donnybrook. PT followed by some new moves for my Reformer class. Looking forward to it . The Reformer will always be my first love. It changed my life and took me out of a cycle of pain I had lived with for so long #teamelitecork  #elitepilates  #reformer  #painfree  #mysayso 
Evening,
*
A few straight leggz from my workout over the weekend ๐Ÿ‘
*
The key to these is engaging the ol hamstrings. I also feel this in my quads though when I squeeze at the top, is this ok/normal #helpmefitfam
*
I also managed to stay somewhat on track this weekend and slept my brains out ๐Ÿ˜‡
*
I hope everyone had a good one ๐Ÿ‘
*
Until next time ๐Ÿผ๐Ÿผ๐Ÿผ
*
*
#liftsmileenjoy #liftheavybestrong #macros #iifym #ifitfitsyourmacros #iifymgirls #iifymwomen #fitfam #ukfitfam #irishfitfam #galwayfitfam #corkfitfam #fitspo #fitsporation #bendunne #bendunnesandyford #strengthtraining #physique #girlswholift #girlswhosquat #gymshark #gymbunny #gymsharkwomen #weightloss
Evening, * A few straight leggz from my workout over the weekend ๐Ÿ‘ * The key to these is engaging the ol hamstrings. I also feel this in my quads though when I squeeze at the top, is this ok/normal #helpmefitfam  * I also managed to stay somewhat on track this weekend and slept my brains out ๐Ÿ˜‡ * I hope everyone had a good one ๐Ÿ‘ * Until next time ๐Ÿผ๐Ÿผ๐Ÿผ * * #liftsmileenjoy  #liftheavybestrong  #macros  #iifym  #ifitfitsyourmacros  #iifymgirls  #iifymwomen  #fitfam  #ukfitfam  #irishfitfam  #galwayfitfam  #corkfitfam  #fitspo  #fitsporation  #bendunne  #bendunnesandyford  #strengthtraining  #physique  #girlswholift  #girlswhosquat  #gymshark  #gymbunny  #gymsharkwomen  #weightloss 
Leanest shape I've ever been in ๐Ÿ’ชa slow cut which started back in May cutting out needless sugary carbs and then focusing on eating complex carbs at the right time so they wouldn't be stored as fat. In addition bringing in supersets and dropsets to add intensity as well as HIIT cardio! #irishfitfam #corkfitfam #cutting #abs #gains
Leanest shape I've ever been in ๐Ÿ’ชa slow cut which started back in May cutting out needless sugary carbs and then focusing on eating complex carbs at the right time so they wouldn't be stored as fat. In addition bringing in supersets and dropsets to add intensity as well as HIIT cardio! #irishfitfam  #corkfitfam  #cutting  #abs  #gains 
Hamstring Rehab๐Ÿ‘†๐Ÿผ
โ€”
๐Ÿ“This video demonstrates a series of progressions for the single leg deadlift.
.
โ˜ ๏ธThe SLDL is one of the staple exercises that should be used during all phases of hamstring rehab. It starts with an unweighted single leg reach and eventually progresses to just regular strength training with kettlebells and unrestricted range of motion.
.
๐Ÿ‚The last progression is to consciously accelerate the back leg and create a strong and fast stretch on the front hamstring. The key here with movement from one variation to the next is gauging how the hammy feels.
.
๐Ÿ‘There is often a continuum in how an injured hamstring feels. It starts with pain during any real contraction or stretch. It turns into a pulling or tugging sensation but with much less pain. Eventually, this pull is just a stretch. And finally, the hamstring should just feel normal.
.
๐Ÿ‹Every exercise everyday should be a constant assessment of readiness. Pulling is OK when the next phase begins, but we want there to be improved tolerance on a weekly basis.
.
๐ŸžThe four most common exercises and variations I use in hamstring rehab are bridges, SLDLs, band pulldowns, and sliding lunge variations.
.
.
Repost @strengthcoachtherapy  #HamstringRehab#fit #fitness #fitfam #fatlossmotivation #gains #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam #corkcity #Ireland #health #healthyeating #bodybuilding #irishbusiness #weightloss #fatloss #galwayfitfam #workout #gym #protein #limerickfitfam #fitfamily #irishfitness #irish
Hamstring Rehab๐Ÿ‘†๐Ÿผ โ€” ๐Ÿ“This video demonstrates a series of progressions for the single leg deadlift. . โ˜ ๏ธThe SLDL is one of the staple exercises that should be used during all phases of hamstring rehab. It starts with an unweighted single leg reach and eventually progresses to just regular strength training with kettlebells and unrestricted range of motion. . ๐Ÿ‚The last progression is to consciously accelerate the back leg and create a strong and fast stretch on the front hamstring. The key here with movement from one variation to the next is gauging how the hammy feels. . ๐Ÿ‘There is often a continuum in how an injured hamstring feels. It starts with pain during any real contraction or stretch. It turns into a pulling or tugging sensation but with much less pain. Eventually, this pull is just a stretch. And finally, the hamstring should just feel normal. . ๐Ÿ‹Every exercise everyday should be a constant assessment of readiness. Pulling is OK when the next phase begins, but we want there to be improved tolerance on a weekly basis. . ๐ŸžThe four most common exercises and variations I use in hamstring rehab are bridges, SLDLs, band pulldowns, and sliding lunge variations. . . Repost @strengthcoachtherapy #HamstringRehab #fit  #fitness  #fitfam  #fatlossmotivation  #gains  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #corkcity  #Ireland  #health  #healthyeating  #bodybuilding  #irishbusiness  #weightloss  #fatloss  #galwayfitfam  #workout  #gym  #protein  #limerickfitfam  #fitfamily  #irishfitness  #irish 
Finally the weekend๐Ÿ™Œzero Sunday night blues 
#chocolate mocha#protein fluff#@bulkpowders_ie #chocolate sauce#@carefreefoods#sweet tooth#iifym#corkfitfam#irishfitfam#
I like this picture i made today โœจ๐Ÿ˜ƒ๐Ÿ‘Œ๐Ÿป๐Ÿ˜ป๐Ÿ‘๐ŸปElise did great ๐Ÿ‘๐Ÿป Also i'm looking for a new name for my photography account as i lost count how many shoots I did already, getting better and better. Model: @fitbeautysas  Photo: @istitutofotograficosportivo
I like this picture i made today โœจ๐Ÿ˜ƒ๐Ÿ‘Œ๐Ÿป๐Ÿ˜ป๐Ÿ‘๐ŸปElise did great ๐Ÿ‘๐Ÿป Also i'm looking for a new name for my photography account as i lost count how many shoots I did already, getting better and better. Model: @fitbeautysas Photo: @istitutofotograficosportivo
๐Ÿ˜Ž
...
#repost @sarcasm_only
๐Ÿ˜Ž ... #repost  @sarcasm_only
Brunch in Sober Lane today - final day of being off plan! Canโ€™t wait to get back on it ๐Ÿ’ช๐Ÿผ #irishfitfam #wicklowfitfam #corkfitfam #girlswholift #pilates #reformerpilates  #healthyeats #healthyeating #slimmingworldcork #slimmingworldjourney #slimmingworldfamily #slimmingworldfriends #slimmingworldsupport #slimmingworld
Glute Activation: is the hype justified?โ˜๐Ÿผ๐Ÿค”
---------------------------
๐Ÿ‘‰๐ŸผIt's common these days for athletes to carry out "glute activation" exercises as part of their warm-up routine but are they a waste of time?๐Ÿ˜ถ
.
๐Ÿ”นUsing a 7 exercise glute activation protocol prior to exercise, Crow et al (2012) found it resulted in a 4.2% increase in peak power vertical jump. The authors say that this increase is directly related to the gluteal activation exercises!๐Ÿ˜ฑ
.
๐Ÿ”ธCochrane et al (2017) designed a study to determine if a short-term gluteal activation program was able to result in neuromuscular activation which would in turn enhance muscular force production. After 6 weeks they failed to find any significant effect๐Ÿ™ƒ
.
โš ๏ธSo should you bother with glute activation exercisesโ“
.
๐Ÿ“šThe current evidence isn't too convincing although further research is definitely needed. It is certainly no harm to do such exercises. For example I like to do Monster Walks with a resistance band and Supine Glute Bridges as part of my leg day warm-up. Give these exercises a go yourself and see if you notice any benefitโœŒ๐Ÿผ๐Ÿ’ฏ
Glute Activation: is the hype justified?โ˜๐Ÿผ๐Ÿค” --------------------------- ๐Ÿ‘‰๐ŸผIt's common these days for athletes to carry out "glute activation" exercises as part of their warm-up routine but are they a waste of time?๐Ÿ˜ถ . ๐Ÿ”นUsing a 7 exercise glute activation protocol prior to exercise, Crow et al (2012) found it resulted in a 4.2% increase in peak power vertical jump. The authors say that this increase is directly related to the gluteal activation exercises!๐Ÿ˜ฑ . ๐Ÿ”ธCochrane et al (2017) designed a study to determine if a short-term gluteal activation program was able to result in neuromuscular activation which would in turn enhance muscular force production. After 6 weeks they failed to find any significant effect๐Ÿ™ƒ . โš ๏ธSo should you bother with glute activation exercisesโ“ . ๐Ÿ“šThe current evidence isn't too convincing although further research is definitely needed. It is certainly no harm to do such exercises. For example I like to do Monster Walks with a resistance band and Supine Glute Bridges as part of my leg day warm-up. Give these exercises a go yourself and see if you notice any benefitโœŒ๐Ÿผ๐Ÿ’ฏ
Vlog #3 tomorrow. This week was tough. Time to up the Ante! #staytuned
Vlog #3  tomorrow. This week was tough. Time to up the Ante! #staytuned 
10km, Sprints and Walkies with the doggies and @jenom for a Super Sunday 
#sunday #supersunday #fit #fitness #fitfam #irishfitfam #corkfitfam #cork #rebelrun #dogsofinstagram #dogs #puppies #play #run #running #funday #instapet #instafit #redsetter #sprint #10k #cleo๐Ÿ’ช๐Ÿ˜ #nofilter
Online client @chrisol79 looking awesome during her shoot with @kestphotographer
โคโค #Repost @kestphotographer (@get_repost)
ใƒปใƒปใƒป
''Always find a way to capture the same scene differently - keep growing''.
#shotbykest #bevfrancis #nycphotographer #nycfitness #lafitness #miamipro #miamiphotographer #laphotographer #musclebeach #bodybuilding #fitness #girlswholift #stronggirls #fitgirls #fitnessphotography #fitnessaddict #training #igfitness #squats #shesquats #fitnessmotivation #instafitness #fitnessgirl #shesquats #glutes #corkfitfam #limerickfitfam #irishfitfam
Online client @chrisol79 looking awesome during her shoot with @kestphotographer โคโค #Repost  @kestphotographer (@get_repost) ใƒปใƒปใƒป ''Always find a way to capture the same scene differently - keep growing''. #shotbykest  #bevfrancis  #nycphotographer  #nycfitness  #lafitness  #miamipro  #miamiphotographer  #laphotographer  #musclebeach  #bodybuilding  #fitness  #girlswholift  #stronggirls  #fitgirls  #fitnessphotography  #fitnessaddict  #training  #igfitness  #squats  #shesquats  #fitnessmotivation  #instafitness  #fitnessgirl  #shesquats  #glutes  #corkfitfam  #limerickfitfam  #irishfitfam 
Lunchboxing ๐Ÿ˜ got all my crunches ready #inferno #infernoripandburn # 6weekstorip #weightloss #fitness  #fitfam #corkfitfam #irishfitfam #hummus #nuts
When people start dieting, one area that can be completely forgotten about is liquids and how itโ€™s so easy to exceed your calorie needs by just a few added calorie containing drinks consumed during the day.
.
For instance a typical day may include.
.
A glass of orange juice at breakfast, 1 flat white mid morning and a bottle of lucozade for a perk up before you hit the gym all of which comes in at over 500 calories from just 3 drinks. Now if you are looking to lose weight and not taking into consideration liquid calories, then those 3 drinks can completely negate any of your dieting efforts.
.
Another issue with liquid calories is people tend to struggle to keep hunger under control when consuming their calories from liquids. Reason for this is liquids donโ€™t require the mechanical process of chewing to breakdown in order to digest therefore not offering the same degree of satiation as whole foods..
.
However simple changes can go along way. Replace the orange juice with a whole orange. Half the calories and twice the satiation. Secondly use skimmed milk instead of whole milk in your flat white and finally substitute the bottle of lucozade with a total focus on your overall nutrition which should help you sustain energy throughout the day rather that constantly looking for perk ups.
.
Take home points is if looking to lose weight take into consideration itโ€™s very easy to over consume daily calorie needs from liquids. Advice would be primarily focus on eating your calories as this will keep you fuller and less likely to over eat over the course of the day.#Irishfitfam #ukfitfam #IrishFitness #Irishfitspo #Dublinfitfam #Corkfitfam #igfitness #CorkFit #FitSpo #TrainHard #FitFam #fitness #gym #fit #iifym #weights #nutrition #lifestyle #MuscleGain #FatLoss #Mindset #Progress #Lifestyle #Coaching #Pt #Coach
#dennehysdouglas #dennehysballincollig #dennehysblackpool #dennehysbespokenutrition
When people start dieting, one area that can be completely forgotten about is liquids and how itโ€™s so easy to exceed your calorie needs by just a few added calorie containing drinks consumed during the day. . For instance a typical day may include. . A glass of orange juice at breakfast, 1 flat white mid morning and a bottle of lucozade for a perk up before you hit the gym all of which comes in at over 500 calories from just 3 drinks. Now if you are looking to lose weight and not taking into consideration liquid calories, then those 3 drinks can completely negate any of your dieting efforts. . Another issue with liquid calories is people tend to struggle to keep hunger under control when consuming their calories from liquids. Reason for this is liquids donโ€™t require the mechanical process of chewing to breakdown in order to digest therefore not offering the same degree of satiation as whole foods.. . However simple changes can go along way. Replace the orange juice with a whole orange. Half the calories and twice the satiation. Secondly use skimmed milk instead of whole milk in your flat white and finally substitute the bottle of lucozade with a total focus on your overall nutrition which should help you sustain energy throughout the day rather that constantly looking for perk ups. . Take home points is if looking to lose weight take into consideration itโ€™s very easy to over consume daily calorie needs from liquids. Advice would be primarily focus on eating your calories as this will keep you fuller and less likely to over eat over the course of the day.#Irishfitfam  #ukfitfam  #IrishFitness  #Irishfitspo  #Dublinfitfam  #Corkfitfam  #igfitness  #CorkFit  #FitSpo  #TrainHard  #FitFam  #fitness  #gym  #fit  #iifym  #weights  #nutrition  #lifestyle  #MuscleGain  #FatLoss  #Mindset  #Progress  #Lifestyle  #Coaching  #Pt  #Coach  #dennehysdouglas  #dennehysballincollig  #dennehysblackpool  #dennehysbespokenutrition 
Never let the options of others become the measure of your self worth ๐Ÿ’Žโœจ
.
.
.
.
#gym #gymlooks #girlswholift #girlswhoworkout #fitness #lifestyle #ukfitfam #irishfitfam #corkfitfam #plantbased #blantbasedprotein #excercise #macros #cleaneating #sundayfunday
Rocky Road made and I canโ€™t have any today ๐Ÿค” Used up most of my fats. Duh ๐Ÿ™„! Tomorrow is another day ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ .
.
.
Another golden oldie (like myself) recipe I havenโ€™t made in a while. Recipe is on my page somewhere! .
.
. ๐Ÿ“Š #Macros: 114 calories (I made 18 small bars) 
7.8F
8.4C
2.1P .
.
. ๐Ÿ‘‰All of these easy macro-friendly recipes and many more will be available to our online clients and soon a purchasable online recipe eBook. .
.
.
๐Ÿ‘‰Interested in IIFYM/flexible dieting coaching? 
Contact us by email themacrocoach.ie@gmail.com or DM us here for more information on our online coaching service and exclusive our macro-friendly recipes.
..
#themacrocoach
..
..
..
.. #iifym #corkfitfam #igfit #instafit #irishfitfam  #fitness #fitnessgoals  #fitfoodie #igfoodie #strongnotskinny  #fitnessmotivation  #fitfam #flexibledieting #fitness  #ukfitfam #fitnessfood #weightloss #dedication  #fitnessblogger #leangain #fatloss #leanbulk #onlinecoach #onlinecoaching #baking #macros #calories #lowcarb
Rocky Road made and I canโ€™t have any today ๐Ÿค” Used up most of my fats. Duh ๐Ÿ™„! Tomorrow is another day ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ . . . Another golden oldie (like myself) recipe I havenโ€™t made in a while. Recipe is on my page somewhere! . . . ๐Ÿ“Š #Macros : 114 calories (I made 18 small bars) 7.8F 8.4C 2.1P . . . ๐Ÿ‘‰All of these easy macro-friendly recipes and many more will be available to our online clients and soon a purchasable online recipe eBook. . . . ๐Ÿ‘‰Interested in IIFYM/flexible dieting coaching? Contact us by email themacrocoach.ie@gmail.com or DM us here for more information on our online coaching service and exclusive our macro-friendly recipes. .. #themacrocoach  .. .. .. .. #iifym  #corkfitfam  #igfit  #instafit  #irishfitfam  #fitness  #fitnessgoals  #fitfoodie  #igfoodie  #strongnotskinny  #fitnessmotivation  #fitfam  #flexibledieting  #fitness  #ukfitfam  #fitnessfood  #weightloss  #dedication  #fitnessblogger  #leangain  #fatloss  #leanbulk  #onlinecoach  #onlinecoaching  #baking  #macros  #calories  #lowcarb 
๐ŸซRocky Road๐Ÿซ
.
.
Another golden oldie recipe of mine. Low in carbs / high in fat. A perfect ๐Ÿ‘Œ๐Ÿป little treat to get the healthy fats into you (binding ingredient is coconut ๐ŸŒด oil). Protein powder added to the mix to give a little protein boost which can be increased or decreased depending on macros. Simple to make and stores well in the fridge for a few days. .
.
. ๐Ÿ“Š #Macros: 114 calories (I made 18 small bars) 
7.8F
8.4C
2.1P .
.
. ๐Ÿ‘‰All of these easy macro-friendly recipes and many more will be available to our online clients and soon a purchasable online recipe eBook. .
.
.
๐Ÿ‘‰Interested in IIFYM/flexible dieting coaching? 
Contact us by email themacrocoach.ie@gmail.com or DM us here for more information on our online coaching service and exclusive our macro-friendly recipes.
..
#themacrocoach
..
..
..
.. #iifym #corkfitfam #igfit #instafit #irishfitfam  #fitness #fitnessgoals  #fitfoodie #igfoodie #strongnotskinny  #fitnessmotivation #gym #fitfam #flexibledieting #fitness #ukfitfam #fitnessfood  #dedication  #fitnessblogger #weightloss #fatloss #leanbulk #onlinecoach #onlinecoaching #baking #macros #calories #lowcalorie
๐ŸซRocky Road๐Ÿซ . . Another golden oldie recipe of mine. Low in carbs / high in fat. A perfect ๐Ÿ‘Œ๐Ÿป little treat to get the healthy fats into you (binding ingredient is coconut ๐ŸŒด oil). Protein powder added to the mix to give a little protein boost which can be increased or decreased depending on macros. Simple to make and stores well in the fridge for a few days. . . . ๐Ÿ“Š #Macros : 114 calories (I made 18 small bars) 7.8F 8.4C 2.1P . . . ๐Ÿ‘‰All of these easy macro-friendly recipes and many more will be available to our online clients and soon a purchasable online recipe eBook. . . . ๐Ÿ‘‰Interested in IIFYM/flexible dieting coaching? Contact us by email themacrocoach.ie@gmail.com or DM us here for more information on our online coaching service and exclusive our macro-friendly recipes. .. #themacrocoach  .. .. .. .. #iifym  #corkfitfam  #igfit  #instafit  #irishfitfam  #fitness  #fitnessgoals  #fitfoodie  #igfoodie  #strongnotskinny  #fitnessmotivation  #gym  #fitfam  #flexibledieting  #fitness  #ukfitfam  #fitnessfood  #dedication  #fitnessblogger  #weightloss  #fatloss  #leanbulk  #onlinecoach  #onlinecoaching  #baking  #macros  #calories  #lowcalorie 
ORDERS CLOSE MIDNIGHT TONIGHT ๐Ÿ“ฆ๐Ÿ‹๐Ÿผ๐Ÿ’ช๐Ÿผ
Get your hands on the November New3Fit box.
www.new3fit.ie/box
ORDERS CLOSE MIDNIGHT TONIGHT ๐Ÿ“ฆ๐Ÿ‹๐Ÿผ๐Ÿ’ช๐Ÿผ Get your hands on the November New3Fit box. www.new3fit.ie/box
So happy!!!!
My world!!!
County champs

#crossfitleeside #nemoabu
few gins later ๐Ÿธ
______________________________________________________
.
.
.
.
#nightout#drunk#gin#oott#bf#fitfam#irishfitfam#ukfitfam#dublinfitfam#corkfitfam#wicklowfitfam#gym#asthetics#workout#selfie#couplegoals
Sunday funday down absolutely bate ๐Ÿ˜œ
Here's what I did today 
Paused back barbell squats up to 120kg then drop sets. 10 sets total
Deadlift with shoulder shrugs up to 150kg 5 sets
Barbell front squat with shoulder press 30kg 5 sets
Lunges up to 70kg 5 sets
Upright barbell rows 60kg 5 sets
Straight arm lat pull full stack drop set 12 sets
Single leg Calf raises 5 sets per leg
Lateral raises 5 sets
Pull-ups assisted 5 sets
Rear delt fly 5 sets
Leg extensions 15 sets
Face pulls 3 sets
Each sets 5 reps except for lunges and calf raises
Bout 3.5 hour workout today

#gymlife #corkfitfam #irishfitfam #ukfitfam #bodybuilding #beastmode #legday #backday #armday #shouldersday #ireland #fitfam  #fitness  #workout  #lifestyle  #Cork  #Corkcity #ripped #gymrat #picoftheday #repost #judo #taekwondo #karate #mma #martialarts #mixedmartialarts #follow #aboutgains #martialartslife
Sunday funday down absolutely bate ๐Ÿ˜œ Here's what I did today Paused back barbell squats up to 120kg then drop sets. 10 sets total Deadlift with shoulder shrugs up to 150kg 5 sets Barbell front squat with shoulder press 30kg 5 sets Lunges up to 70kg 5 sets Upright barbell rows 60kg 5 sets Straight arm lat pull full stack drop set 12 sets Single leg Calf raises 5 sets per leg Lateral raises 5 sets Pull-ups assisted 5 sets Rear delt fly 5 sets Leg extensions 15 sets Face pulls 3 sets Each sets 5 reps except for lunges and calf raises Bout 3.5 hour workout today #gymlife  #corkfitfam  #irishfitfam  #ukfitfam  #bodybuilding  #beastmode  #legday  #backday  #armday  #shouldersday  #ireland  #fitfam  #fitness  #workout  #lifestyle  #Cork  #Corkcity  #ripped  #gymrat  #picoftheday  #repost  #judo  #taekwondo  #karate  #mma  #martialarts  #mixedmartialarts  #follow  #aboutgains  #martialartslife 
๐Ÿฅ˜ Prawn ๐Ÿค Paella ๐Ÿฅ˜ .
.
Was reminded of this dish during the week but didnโ€™t get a chance to make it till today . Paella is a one pot wonder that is also super versatile. Basically anything can go into it to suit your macros and tastebuds. I use a tonne of chilli ๐ŸŒถ because I like it spicy !! . It also is made with one of the most beneficial spices turmeric (the list heathy benefits from this spice is as long as your arm) . Itโ€™s an all round good dish with great macros ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ .
๐Ÿ“Š#macros : 351 calories per portion as above
2.2g Fat
55g Carbs
24.1g Protein
(Protein and fat content could be upped by adding chicken and chorizo) .
.
.
. ๐Ÿ‘‰Interested in IIFYM/flexible dieting coaching? 
Contact us by email themacrocoach.ie@gmail.com or DM us here for more information on our online coaching service and exclusive our macro-friendly recipes.
..
#themacrocoach
..
..
..
.. #iifym #corkfitfam #igfit #instafit #irishfitfam  #fitness #fitnessgoals  #fitfoodie #igfoodie #strongnotskinny  #fitnessmotivation #gym #fitfam #flexibledieting #fitness  #fitmom #ukfitfam #fitnessfood #fitnessphysique  #dedication  #fitnessblogger #leangain #fatloss #leanbulk #onlinecoach #onlinecoaching #paella #macros #goodfood #healthylifestyle
๐Ÿฅ˜ Prawn ๐Ÿค Paella ๐Ÿฅ˜ . . Was reminded of this dish during the week but didnโ€™t get a chance to make it till today . Paella is a one pot wonder that is also super versatile. Basically anything can go into it to suit your macros and tastebuds. I use a tonne of chilli ๐ŸŒถ because I like it spicy !! . It also is made with one of the most beneficial spices turmeric (the list heathy benefits from this spice is as long as your arm) . Itโ€™s an all round good dish with great macros ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ . ๐Ÿ“Š#macros  : 351 calories per portion as above 2.2g Fat 55g Carbs 24.1g Protein (Protein and fat content could be upped by adding chicken and chorizo) . . . . ๐Ÿ‘‰Interested in IIFYM/flexible dieting coaching? Contact us by email themacrocoach.ie@gmail.com or DM us here for more information on our online coaching service and exclusive our macro-friendly recipes. .. #themacrocoach  .. .. .. .. #iifym  #corkfitfam  #igfit  #instafit  #irishfitfam  #fitness  #fitnessgoals  #fitfoodie  #igfoodie  #strongnotskinny  #fitnessmotivation  #gym  #fitfam  #flexibledieting  #fitness  #fitmom  #ukfitfam  #fitnessfood  #fitnessphysique  #dedication  #fitnessblogger  #leangain  #fatloss  #leanbulk  #onlinecoach  #onlinecoaching  #paella  #macros  #goodfood  #healthylifestyle 
Getting back into routine again, after a few days off the gym it's always hard to get going again.. but Sunday night planning to get off on the right foot is what's needed ๐Ÿ’ช๐Ÿผ
Getting back into routine again, after a few days off the gym it's always hard to get going again.. but Sunday night planning to get off on the right foot is what's needed ๐Ÿ’ช๐Ÿผ
Always nice to get some positive feedback ๐Ÿ˜Š I work with this group every Tuesday and they're genuinely a joy to work with each week, I've really seen an improvement in form and morale. Sometimes the smallest actions can make a huge impact ๐Ÿ‘Œ 
#dennehys #trainer #pt #progress #fitfam #corkfitfam #irishfitfam #gym #gymlife #gymvibes #fitness #instafit #goodvibes #behappy
Some great ideas for those interested in weight loss ๐Ÿ‘Œ๐Ÿผ
-
๐ŸณThe first meal of your day should be focused around protein as if you're in a calorie deficit (for weight loss), retaining lean muscle is so important ๐Ÿ’ช๐Ÿผ. Fruit & veggies are also great for keeping you satiated until lunchtime.
-
๐Ÿค”Try to have a think about some of the unnecessary calories you're adding to meals. Opt for sugar-free sauces, Greek yog instead of regular and zero calorie sweeteners over sugary ones (they won't give you cancer ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ).
-
๐Ÿ’จIf like me, you're in a rush in the morning, instead of skipping breakfast and feeling terrible, try preparing your breakfast the night before (there's some great overnight oats recipes on my Insta). A protein shake and a piece of fruit is also a great idea ๐Ÿ‘Œ๐Ÿผ.
-
โ˜•๏ธFinally, if you're not the sort of person that can stomach a meal upon waking, then why not fast until lunchtime. This is a great idea for those who require less daily calories. Coffee and water should help keep you going through the morning ๐Ÿ˜Š
.
#fatloss #fatlossfood #fatlosstips #fatlosshelp #fatlossmotivation #fatlosscoach #fatlossplan #fatlossgoals #weightloss #weightlossmotivation #weightlosshelp #weightlossfood #weightlosstips #diet #dieting #dietplan #dietfood #nutritionguide #nutritionhelp #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#healthylifestyle #healthy #health #healthydiet #fitfam #irish
Some great ideas for those interested in weight loss ๐Ÿ‘Œ๐Ÿผ - ๐ŸณThe first meal of your day should be focused around protein as if you're in a calorie deficit (for weight loss), retaining lean muscle is so important ๐Ÿ’ช๐Ÿผ. Fruit & veggies are also great for keeping you satiated until lunchtime. - ๐Ÿค”Try to have a think about some of the unnecessary calories you're adding to meals. Opt for sugar-free sauces, Greek yog instead of regular and zero calorie sweeteners over sugary ones (they won't give you cancer ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ). - ๐Ÿ’จIf like me, you're in a rush in the morning, instead of skipping breakfast and feeling terrible, try preparing your breakfast the night before (there's some great overnight oats recipes on my Insta). A protein shake and a piece of fruit is also a great idea ๐Ÿ‘Œ๐Ÿผ. - โ˜•๏ธFinally, if you're not the sort of person that can stomach a meal upon waking, then why not fast until lunchtime. This is a great idea for those who require less daily calories. Coffee and water should help keep you going through the morning ๐Ÿ˜Š . #fatloss  #fatlossfood  #fatlosstips  #fatlosshelp  #fatlossmotivation  #fatlosscoach  #fatlossplan  #fatlossgoals  #weightloss  #weightlossmotivation  #weightlosshelp  #weightlossfood  #weightlosstips  #diet  #dieting  #dietplan  #dietfood  #nutritionguide  #nutritionhelp  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #healthylifestyle  #healthy  #health  #healthydiet  #fitfam  #irish 
Ce soir sรฉance haut du corps pec/triceps je rentres a la maison avec un gros claquage ร  la cuisse et une grosse bosse sur le front... ๐Ÿคฆ

#diet #lowcarbs #eatclean #eathealthy #fatloss #weightloss #proteines #proteins #gymlover #gym #trainhard #transformation #motivation #loveit #fitnessaddict #workout #fitnesslover #fitfam #fitfrenchies #frenchfit #teamshape #shape #irishfitfam #corkfitfam #fitfamily #teamshape #musculation#fitmuslimah#fitgirl #fitmom
Ce soir sรฉance haut du corps pec/triceps je rentres a la maison avec un gros claquage ร  la cuisse et une grosse bosse sur le front... ๐Ÿคฆ #diet  #lowcarbs  #eatclean  #eathealthy  #fatloss  #weightloss  #proteines  #proteins  #gymlover  #gym  #trainhard  #transformation  #motivation  #loveit  #fitnessaddict  #workout  #fitnesslover  #fitfam  #fitfrenchies  #frenchfit  #teamshape  #shape  #irishfitfam  #corkfitfam  #fitfamily  #teamshape  #musculation #fitmuslimah #fitgirl  #fitmom 
โฉโฉ Choosing chocolate ๐Ÿซ over abs atm so six pack well hidden but otherwise very happy with my current body shape and what my body is able to lift and to do.
Sure I've been fitter and stronger but also I've been a lot weaker, so this is fine, still hitting an ok PB in most movements, plus arms are very strong, big and rounded and I love that ๐Ÿ˜Š๐Ÿ’ช #gym #fitness #fit #legday #girlswhosquat #girlswholift #cork #corkcity #crossfit #foodie #fitfam #muscle #corkfitfam #weightlifting #booty #bbg #bbgcommunity #strength #squats #healthy #healthyliving #healthychoices
โฉโฉ Choosing chocolate ๐Ÿซ over abs atm so six pack well hidden but otherwise very happy with my current body shape and what my body is able to lift and to do. Sure I've been fitter and stronger but also I've been a lot weaker, so this is fine, still hitting an ok PB in most movements, plus arms are very strong, big and rounded and I love that ๐Ÿ˜Š๐Ÿ’ช #gym  #fitness  #fit  #legday  #girlswhosquat  #girlswholift  #cork  #corkcity  #crossfit  #foodie  #fitfam  #muscle  #corkfitfam  #weightlifting  #booty  #bbg  #bbgcommunity  #strength  #squats  #healthy  #healthyliving  #healthychoices 
S/o to @adidas for getting in touch to kit us out for the @filthy150. ๐Ÿ‘ญ๐Ÿคธ๐Ÿผโ€โ™€๏ธ๐Ÿ’๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ
โ€ข
โ€ข
โ€ข
#ad #sp #crossfit #crossfitireland #crossfitgirls #crossfitter #filthy150  #dublin #competition #fitness #fit #fitnessmotivation #fitnessjourney #training #gym #irishfitfam #instafit #lifestyle #fitspo #corkfitfam #strength #girlswholift #weighttraining #strong #ireland #instafit #gymlife #fitnessgirl #gymmotivation #lifestyle
S/o to @adidas for getting in touch to kit us out for the @filthy150. ๐Ÿ‘ญ๐Ÿคธ๐Ÿผโ€โ™€๏ธ๐Ÿ’๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ โ€ข โ€ข โ€ข #ad  #sp  #crossfit  #crossfitireland  #crossfitgirls  #crossfitter  #filthy150  #dublin  #competition  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #training  #gym  #irishfitfam  #instafit  #lifestyle  #fitspo  #corkfitfam  #strength  #girlswholift  #weighttraining  #strong  #ireland  #instafit  #gymlife  #fitnessgirl  #gymmotivation  #lifestyle 
A Sunday well spent ๐Ÿ™Œ๐Ÿผ๐Ÿ’ช๐Ÿฝ๐Ÿ™Œ๐Ÿผ Headphones ๐ŸŽง on, my own headspace and me ,myself and I alone to push myself. You are your own motivation. .
.
Decided to go lower rep/higher weight today for #legs to see where Iโ€™m at. All weights noted and an increase in #carbs from my Coach @coachsfitness ๐Ÿ™Œ๐Ÿผmeans time to really push myself where strength is concerned. .
.
Back tracking ๐Ÿ’ฏ from today after taking the last  two weeks where I loosely tracked . Time to really get my head back in the game
A Sunday well spent ๐Ÿ™Œ๐Ÿผ๐Ÿ’ช๐Ÿฝ๐Ÿ™Œ๐Ÿผ Headphones ๐ŸŽง on, my own headspace and me ,myself and I alone to push myself. You are your own motivation. . . Decided to go lower rep/higher weight today for #legs  to see where Iโ€™m at. All weights noted and an increase in #carbs  from my Coach @coachsfitness ๐Ÿ™Œ๐Ÿผmeans time to really push myself where strength is concerned. . . Back tracking ๐Ÿ’ฏ from today after taking the last two weeks where I loosely tracked . Time to really get my head back in the game
Past client, Rachel, speaks about her time working with me. Read below for an insight into how we worked together to structure her nutrition appropriately and incorporate a balanced diet she could adhere to long term, taking into account she is vegan and celiac.
๐Ÿ’๐Ÿผ
"Working with Jerry over the last 6 weeks has been a pleasure. As I am vegan and celiac (gluten-free foods only), my diet can sometimes be a little tricky to get the balance right and calorie intake was sometimes a battle. I really wanted to add more structure to my nutrition on a daily basis and introduce more carbs and protein to coincide with my training to steady my energy levels.
๐Ÿ’๐Ÿผ
All foods included in my plan were things I love and structured so I could adapt them to my busier days at work and even better still I got to have almond butter every day! After about two weeks of being consistent with my water intake and plan (which Jerry tweaked a few times in accordance to how I was feeling hunger wise and food preferences), I began to see a noticeable difference in my energy levels and hunger patterns. I'm not glued to the bed in the mornings now and my overall quality of sleep has improved.
๐Ÿ’๐Ÿผ
My training volume has increased and is still on the up, as are the intensity and longevity of my sessions. Jerry has been very helpful and drawn up a structured training plan for me which I am enjoying following and seeing results with. Overall, a very positive experience, a friendly and approachable service and I am looking forward to continue working with Jerry in the future" - Rachel.
๐Ÿ’๐Ÿผ
8 weeks to Christmas guys! Get yourself feeling and looking fantastic for the festive season! ๐ŸŽ…๐Ÿผ๐ŸŽ„๐ŸŽ‰Contact me today to discuss the perfect online nutrition or private personal training package to suit you!
โ–ซ๏ธ
"The Personal Approach, to Personal Training!"
โ–ซ๏ธ
"What doesn't challenge you, doesn't change you!"
โ–ซ๏ธ
#jlynchptcentre
Past client, Rachel, speaks about her time working with me. Read below for an insight into how we worked together to structure her nutrition appropriately and incorporate a balanced diet she could adhere to long term, taking into account she is vegan and celiac. ๐Ÿ’๐Ÿผ "Working with Jerry over the last 6 weeks has been a pleasure. As I am vegan and celiac (gluten-free foods only), my diet can sometimes be a little tricky to get the balance right and calorie intake was sometimes a battle. I really wanted to add more structure to my nutrition on a daily basis and introduce more carbs and protein to coincide with my training to steady my energy levels. ๐Ÿ’๐Ÿผ All foods included in my plan were things I love and structured so I could adapt them to my busier days at work and even better still I got to have almond butter every day! After about two weeks of being consistent with my water intake and plan (which Jerry tweaked a few times in accordance to how I was feeling hunger wise and food preferences), I began to see a noticeable difference in my energy levels and hunger patterns. I'm not glued to the bed in the mornings now and my overall quality of sleep has improved. ๐Ÿ’๐Ÿผ My training volume has increased and is still on the up, as are the intensity and longevity of my sessions. Jerry has been very helpful and drawn up a structured training plan for me which I am enjoying following and seeing results with. Overall, a very positive experience, a friendly and approachable service and I am looking forward to continue working with Jerry in the future" - Rachel. ๐Ÿ’๐Ÿผ 8 weeks to Christmas guys! Get yourself feeling and looking fantastic for the festive season! ๐ŸŽ…๐Ÿผ๐ŸŽ„๐ŸŽ‰Contact me today to discuss the perfect online nutrition or private personal training package to suit you! โ–ซ๏ธ "The Personal Approach, to Personal Training!" โ–ซ๏ธ "What doesn't challenge you, doesn't change you!" โ–ซ๏ธ #jlynchptcentre 
The sorcery behind @jimbuddy's  high protein macro-friendly donuts ๐Ÿ’ช๐Ÿฉ 8-10g of protein & less than 100 calories per donut ๐Ÿ˜ฑ

Available in 4 flavours: Chocolate Orange, Peanut Butter, Vanilla Bean and Banana Cinnamon โค๏ธ Get in our stores in Swords, Clontarf & Ranelagh or online for nationwide delivery via www.bodyfirst.ie/product-tag/jimbuddy
The sorcery behind @jimbuddy's high protein macro-friendly donuts ๐Ÿ’ช๐Ÿฉ 8-10g of protein & less than 100 calories per donut ๐Ÿ˜ฑ Available in 4 flavours: Chocolate Orange, Peanut Butter, Vanilla Bean and Banana Cinnamon โค๏ธ Get in our stores in Swords, Clontarf & Ranelagh or online for nationwide delivery via www.bodyfirst.ie/product-tag/jimbuddy
Our @vodisport branded teeโ€™s are due next week!! Who wants one?? #elitesportsnutrition #esncork #supplements #protein #whey #isolate #creatine #bcaa #optimumnutrition #bsn #ostrovit #allnutrition #kinetica #grenade #nocco #cork #corkfitfam #ireland #irishfitfam #fitfam
Naked burrito how you doooooin??? ๐Ÿ˜๐Ÿ˜
Naked burrito how you doooooin??? ๐Ÿ˜๐Ÿ˜
The lat pull down .
.
An amazing exercise to add width to your back if you're interested in achieving a v taper ๐Ÿ‘๐Ÿผ this exercise works best when full range of motion is achieved.
.
.
Remember to always hold the contraction for a couple of seconds and to slow the negative part of the movement. This will allow you to break down the most amount of muscle fibres possible which in turn, with the proper nutrition and rest, will help you achieve the muscle growth you want. #gym #gymlife #gavinsgymlife #active #aesthetic #athlete #bodybuilder #personaltrainer #irishfitfam #corkfitfam #fitness #fitfam
The lat pull down . . An amazing exercise to add width to your back if you're interested in achieving a v taper ๐Ÿ‘๐Ÿผ this exercise works best when full range of motion is achieved. . . Remember to always hold the contraction for a couple of seconds and to slow the negative part of the movement. This will allow you to break down the most amount of muscle fibres possible which in turn, with the proper nutrition and rest, will help you achieve the muscle growth you want. #gym  #gymlife  #gavinsgymlife  #active  #aesthetic  #athlete  #bodybuilder  #personaltrainer  #irishfitfam  #corkfitfam  #fitness  #fitfam 
Getting the rest of this bad boy finished tomorrow the excitement is real ๐Ÿ’‰๐Ÿ˜
#forearmtattoo
Getting the rest of this bad boy finished tomorrow the excitement is real ๐Ÿ’‰๐Ÿ˜ #forearmtattoo 
A simple breakfast to have on the go .... overnight oats ready to soak in the fridge 
#overnightoats #corkfitfam #workoutmotivation #workout #oatmeal #oats #easy #simple #sunday#breakfast #greekyogurt #yogurt #fruit
So happy with our new @apollofitness2017 elite barbell. This bar feels so different to the other bars we have. There is no substitute for quality. Get in and try it out now! 
@claytonhotelcork @clubvitae12 @essencespacork 
#apollofitness #barbell #snatch #cleanandjerk #deadlift #irishfitfam #corkfitfam #fitness #health #gym #muscle #cardio #weights #swimmingpool #pool #spa #weightloss
Casually rented a Ferrari 488 Spider for the weekend to spin down and see Abu Dhabi ๐Ÿ˜
Casually rented a Ferrari 488 Spider for the weekend to spin down and see Abu Dhabi ๐Ÿ˜
Me and my two fans ๐Ÿ‘€ Looking forward to going back to the U.K. and getting some more work done with world champ @chriseubankjr ๐Ÿ™Œ๐Ÿฝ See you soon @conorslater9 ๐Ÿ™ƒ
Me and my two fans ๐Ÿ‘€ Looking forward to going back to the U.K. and getting some more work done with world champ @chriseubankjr ๐Ÿ™Œ๐Ÿฝ See you soon @conorslater9 ๐Ÿ™ƒ
100% this morning.. hangover & walking in the fields=coffee fuelled day โ˜•๏ธโ˜•๏ธโ˜•๏ธ#happysunday #sunday #freshair #walks #autumn๐Ÿ #autumnwalks #famillytime #gymmotivation #corkfitfam #cork #corkfitness #corkfit #mumlife #irishfitfam #fitmama #runningmums #healthyfood #healthylunch #fitspo #fitmama #busyday #healthymum #healthymind
Grand morning for a 10km! Finishing off absolutely tearing around Cit track ๐Ÿ’ช๐Ÿค˜๐Ÿƒโ€โ™€๏ธ๐Ÿƒ #rebelrun #cork #running #fitness #runnersworld #instarun #corkfitfam #irishfitfam #fitfam #healthyeating #healthyliving #fitcouple #goodlife #funtimes #personalbest
Happy Sunday Fitfam ๐Ÿ™‹

I'm on cloud 9 today as I finally plucked up the courage to do a chest session by myself ๐Ÿ˜† its no joke how much I  dread working out chest I actually avoid it like the plague ๐Ÿ˜‚ but I think myself and chest may have formed a friendship after today ๐Ÿ˜ I never thought I'd see the day ๐Ÿ™ˆ๐Ÿ’ช๐Ÿ‘Š #gym #gymlife #irishfitness #irishfitfam #corkfitfam #fitlife #bodybuilding #muscle #gains #healthylife #sunday #sundaysesh #chest #chestday #hardwork #dedication #motivation #obstacles #overcome #pushthrough  #strength #allornothing #nevergiveup #nevergivein #allornothing
Happy Sunday Fitfam ๐Ÿ™‹ I'm on cloud 9 today as I finally plucked up the courage to do a chest session by myself ๐Ÿ˜† its no joke how much I dread working out chest I actually avoid it like the plague ๐Ÿ˜‚ but I think myself and chest may have formed a friendship after today ๐Ÿ˜ I never thought I'd see the day ๐Ÿ™ˆ๐Ÿ’ช๐Ÿ‘Š #gym  #gymlife  #irishfitness  #irishfitfam  #corkfitfam  #fitlife  #bodybuilding  #muscle  #gains  #healthylife  #sunday  #sundaysesh  #chest  #chestday  #hardwork  #dedication  #motivation  #obstacles  #overcome  #pushthrough  #strength  #allornothing  #nevergiveup  #nevergivein  #allornothing 
Pumpkin Protein Chocolate-Chip Cookies From @tommydidario
.
ยฝ cup of organic pumpkin (+ 1 additional Tbs).
1 cup of almond butter.
ยผ cup of organic maple syrup.
1 flax egg (or regular egg๐Ÿ˜Š).
1 scoop of chocolate or natural Protein.
1 tsp baking soda.
1 tsp vanilla extract.
ยผ tsp pink Himalayan sea salt.
1 ยฝโ€“2 tsp pumpkin pie spice .
ยผ cup of Chocolate Chips. .
Preheat oven to 350 degrees.
Combine all ingredients in a large bowl and stir until smooth.
Add in the vegan chocolate chips and lightly stir. (The batter will be a little runny, and that is okay; these cookies are meant to have more of a fluffy cake-like consistency)
Using a tablespoon, scoop out batter and put on parchment paper, 6 at a time (recipe makes about 12โ€“16 depending on size of your scoop)
Bake each batch for 14 minutes
Remove cookies to a plate and store in refrigerator so they can firm up
Let sit for 20 minutes in the refrigerator so the flavors can settle.
Enjoy!
#vegan #vegetarian #plantbased #veganrecipes #vegans #cookies#healthysnack#healthyfood #fit #fitness #fitfam #fatlossmotivation  #corkfitfam #dublinfitfam  #supplements #nutrition #irishfitfam #corkcity #Ireland #health #healthyeating #irishbusiness #weightloss #fatloss #galwayfitfam #protein #limerickfitfam #irishfitness #irish
Pumpkin Protein Chocolate-Chip Cookies From @tommydidario . ยฝ cup of organic pumpkin (+ 1 additional Tbs). 1 cup of almond butter. ยผ cup of organic maple syrup. 1 flax egg (or regular egg๐Ÿ˜Š). 1 scoop of chocolate or natural Protein. 1 tsp baking soda. 1 tsp vanilla extract. ยผ tsp pink Himalayan sea salt. 1 ยฝโ€“2 tsp pumpkin pie spice . ยผ cup of Chocolate Chips. . Preheat oven to 350 degrees. Combine all ingredients in a large bowl and stir until smooth. Add in the vegan chocolate chips and lightly stir. (The batter will be a little runny, and that is okay; these cookies are meant to have more of a fluffy cake-like consistency) Using a tablespoon, scoop out batter and put on parchment paper, 6 at a time (recipe makes about 12โ€“16 depending on size of your scoop) Bake each batch for 14 minutes Remove cookies to a plate and store in refrigerator so they can firm up Let sit for 20 minutes in the refrigerator so the flavors can settle. Enjoy! #vegan  #vegetarian  #plantbased  #veganrecipes  #vegans  #cookies #healthysnack #healthyfood  #fit  #fitness  #fitfam  #fatlossmotivation  #corkfitfam  #dublinfitfam  #supplements  #nutrition  #irishfitfam  #corkcity  #Ireland  #health  #healthyeating  #irishbusiness  #weightloss  #fatloss  #galwayfitfam  #protein  #limerickfitfam  #irishfitness  #irish 
Sunday starts with Barre class . 50 minutes of intense burn coming my way ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ + an amazing morning stretch ๐Ÿ˜ƒ๐Ÿ˜ƒ๐Ÿ˜ƒ #pilates #meetmeatthebarre #reclaimyoursunday #mmstrains #pilatesinstructor
Upon waking I take 2 scoops of Amino Energy and (3) L-Carnitine before my morning cardio. I take Opti-men and 2 CLA with breakfast. I have a fish oil softgel with each of my next 3 meals. I have 1 scoop of Platinum Hydrowhey 60 minutes before I train. 30 minutes before I lift, I mix up either Gold Standard Pre-Workout or Platinum PRE- (1.5 scoops) and 2 HMB. I sip on 3 scoops of PRO BCAAs or Gold Standard BCAAs during my workout. Immediately post workout I will have 2 more HMB, (1) Performaxx multi, and either PRO Complex, or Platinum Hydrowhey. I change things up every couple of weeks. At night I have casein either as a drink, pudding, or ice cream depending on my mood. I also have another Opti-Men and 2 CLA with my final meal. Right before bed I will take my ZMA and zzzzzzzzzzzzz (I fall asleep).- Tobias Young .
 #fit #fitness #fitfam #fatlossmotivation #gains #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam #corkcity #postworkout #health #healthyeating #bodybuilding #cork #weightloss #fatloss #ukfitfam #workout #gym #protein #limerickfitfam #fitfamily #preworkout #irish
Upon waking I take 2 scoops of Amino Energy and (3) L-Carnitine before my morning cardio. I take Opti-men and 2 CLA with breakfast. I have a fish oil softgel with each of my next 3 meals. I have 1 scoop of Platinum Hydrowhey 60 minutes before I train. 30 minutes before I lift, I mix up either Gold Standard Pre-Workout or Platinum PRE- (1.5 scoops) and 2 HMB. I sip on 3 scoops of PRO BCAAs or Gold Standard BCAAs during my workout. Immediately post workout I will have 2 more HMB, (1) Performaxx multi, and either PRO Complex, or Platinum Hydrowhey. I change things up every couple of weeks. At night I have casein either as a drink, pudding, or ice cream depending on my mood. I also have another Opti-Men and 2 CLA with my final meal. Right before bed I will take my ZMA and zzzzzzzzzzzzz (I fall asleep).- Tobias Young . #fit  #fitness  #fitfam  #fatlossmotivation  #gains  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #corkcity  #postworkout  #health  #healthyeating  #bodybuilding  #cork  #weightloss  #fatloss  #ukfitfam  #workout  #gym  #protein  #limerickfitfam  #fitfamily  #preworkout  #irish 
Not wanting to say bye to @sj_cowman ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ but only two months until I see her again!
Not wanting to say bye to @sj_cowman ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ but only two months until I see her again!
Crumlin Gala Dinner with Teamwork.com ๐Ÿพ๐ŸŽ‰๐Ÿ’•โญ I love these people โค๏ธ
#charity #nightout #annasandwich #corkfitfam #xxfitness #gala #blacktie #teamwork #corkcity
๐Ÿ’๐Ÿผ
๐Ÿ’๐Ÿผ
Presenting again tonight sharing about the importance of whole food nutrition & our incredible business opportunity ๐Ÿ™Œ
.
.
.
.
#dreams #motivation #motivated #business #makingshithappen #workfromhome #beast #doit #yolo #passion #live #liveit #dreamit #fun #hussle #work #workhard #vision #goals #success #ownit #instabeast #corkfitfam #irishfitfam #irishmovement #teammission #corkcity #lifestyle #goals #love #life
Mirror mirror ๐Ÿ’…๐Ÿ‘€
Mirror mirror ๐Ÿ’…๐Ÿ‘€