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Just home from a brilliant beginners kickboxing class at #elitemartialarts in Glenageary - totally out of my comfort zone but sure that’s half the fun! 🥊
Just home from a brilliant beginners kickboxing class at #elitemartialarts  in Glenageary - totally out of my comfort zone but sure that’s half the fun! 🥊
Quick noodles and prawn (veg of course) 🍤
Quick noodles and prawn (veg of course) 🍤
Double posting because I can 👸🏽🍑 hope everyone’s having a great day ❤️
Double posting because I can 👸🏽🍑 hope everyone’s having a great day ❤️
Hey Ladies and Gents. Rebel Barre are @lululemon tomorrow Dancing and barring for an hour or so from 1pm-2pm! Come join in the fun if you’re around town or near @officialbrownthomas whoop! .
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#lovedublin #rebelbarre #fitnessmotivation #brownthomas #lululemon #lululemondublin #dance #barre #ballet #pilates #yoga #stretch #dublinfitfam #dublinfitness #irishfitfam #irishfitness #instadaily #music
THE SIZE OF THE PRIZE MAY MEAN ALOT TO YOU BUT MAKE NO MISTAKE, NO ONE GIVES TWO F*CKS HOW BIG YOUR EXCUSES ARE 🤔

Procrastination is temporary stress relief that in the long term, adds to further stress.

Be fucking militant with what you must get done 🏋

#fridayfeeling #personaldevelopment 
#workingonadream #irishfitfam
THE SIZE OF THE PRIZE MAY MEAN ALOT TO YOU BUT MAKE NO MISTAKE, NO ONE GIVES TWO F*CKS HOW BIG YOUR EXCUSES ARE 🤔 Procrastination is temporary stress relief that in the long term, adds to further stress. Be fucking militant with what you must get done 🏋 #fridayfeeling  #personaldevelopment  #workingonadream  #irishfitfam 
Eyes on the clock... One lap left... You can do this!

Credit to @irish_yoga_girl
For the pic

#f45sandyford #f45 #sweat #teamtraininglifechanging #positivevibesonly #dublinfitfam #dublinfitness
“Você não consegue parar alguém que sabe para onde está indo.” Correndo em outros verdes! 17/2017 👐🏿
@lideresempreendedores 
#apltreinamentointegrado #runners #dublinrunners #dublinfitness #strength #strong #strongfirst #gfm #emusic #house #deephouse #housemusic
The benefits of Vitamin D are endless. With that being said, however, many of us don't get the required amount our bodies need.

Research has shown Vitamin D to play a huge part in immune system support and recovery for those engaging in rigorous exercise & sport. Vitamin D is also associated with maintaining healthy joints, teeth & bones and providing benefits to muscle function. 
The Vitamin D Council state that the two main ways to get sufficient amounts of Vitamin D in the body are to expose bare skin to sunlight or to take Vitamin D supplements.
#PPNI
The benefits of Vitamin D are endless. With that being said, however, many of us don't get the required amount our bodies need. Research has shown Vitamin D to play a huge part in immune system support and recovery for those engaging in rigorous exercise & sport. Vitamin D is also associated with maintaining healthy joints, teeth & bones and providing benefits to muscle function. The Vitamin D Council state that the two main ways to get sufficient amounts of Vitamin D in the body are to expose bare skin to sunlight or to take Vitamin D supplements. #PPNI 
Bewb day 😇 42.5kg for a single (comp style)
Bewb day 😇 42.5kg for a single (comp style)
📸 @progumcustomgumshields
📸 @progumcustomgumshields
Big shout out to @jadeforresterx for being such a hard worker. -
Jade not only has three kids & runs her own business but she also battles chrons disease on a daily basis but still finds the time and motivation to make the 6am groups.
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Jade is back now over 6 weeks and already you can see changes,not only in her appearance but also her attitude & energy levels.
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Well done @jadeforresterx hats off.
#cpfamily #cpfitness #transformation #feelinggood #effort #fitness #gym #dublinfitness #phibsborough #results #girlswhotrain #womenwholift
Big shout out to @jadeforresterx for being such a hard worker. - Jade not only has three kids & runs her own business but she also battles chrons disease on a daily basis but still finds the time and motivation to make the 6am groups. - Jade is back now over 6 weeks and already you can see changes,not only in her appearance but also her attitude & energy levels. - Well done @jadeforresterx hats off. #cpfamily  #cpfitness  #transformation  #feelinggood  #effort  #fitness  #gym  #dublinfitness  #phibsborough  #results  #girlswhotrain  #womenwholift 
Great way to start the weekend!! 💪💪 #repost @nikitamastersonpt
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Get down to @ymcafitnessdublin at 5:30pm work up a sweat and get those gains for the weekend with Power Hour, it’s sure to be a great class!🥊🏋🏻‍♀️
Great way to start the weekend!! 💪💪 #repost  @nikitamastersonpt • • • Get down to @ymcafitnessdublin at 5:30pm work up a sweat and get those gains for the weekend with Power Hour, it’s sure to be a great class!🥊🏋🏻‍♀️
TGIF! Happy Weekend, beautiful people! My Daddy is boarding a flight to Boston as we speak, to go to the Christening of the newest baby Whelan! Baby Maeve is very lucky to have him as her Godfather. So send all good wishes to my poor auld Dad as he battles with no leg room and poor lumbar support for the next several hours! And all the feels to baby Maeve, for the day she'll be the star of and won't even remember! 🦄💓
TGIF! Happy Weekend, beautiful people! My Daddy is boarding a flight to Boston as we speak, to go to the Christening of the newest baby Whelan! Baby Maeve is very lucky to have him as her Godfather. So send all good wishes to my poor auld Dad as he battles with no leg room and poor lumbar support for the next several hours! And all the feels to baby Maeve, for the day she'll be the star of and won't even remember! 🦄💓
MONSTER ULTRA 🚚💪
MONSTER ULTRA 🚚💪
BUY 2 Get 1 FREE 🎁🎅👈
BUY 2 Get 1 FREE 🎁🎅👈
Happy Friday peeps!!!!
Here is one to think about on the commute home from work or the gym this weekend.
After a good workout, all too often you see people slouch and drive home with poor posture. 🚘

Remember when your mam used to tell you to stand up straight and not slouch? Well she wasnt wrong. 
It’s really important to try and maintain that good posture, but it’s especially important to remember to keep your shoulders back and stand or sit up straight after your workouts. 
It’s better for your breathing, will increase blood flow, and helps you recover faster! #fmfitnessnutrition
Happy Friday peeps!!!! Here is one to think about on the commute home from work or the gym this weekend. After a good workout, all too often you see people slouch and drive home with poor posture. 🚘 Remember when your mam used to tell you to stand up straight and not slouch? Well she wasnt wrong. It’s really important to try and maintain that good posture, but it’s especially important to remember to keep your shoulders back and stand or sit up straight after your workouts. It’s better for your breathing, will increase blood flow, and helps you recover faster! #fmfitnessnutrition 
There's always one exercise in a programme or a circuit that people can't...one evil fecker thrown in there to break your spirit.

What's the 1 thing you dread when you head to training whether in the gym or outdoors??? For me it's sprints! I'm as graceful as a windmill rolling down a hill! 
Leave your comments below ☺

Happy Friday ✔

#fridayfeel #trainingday #gymlife #irishfitfam
There's always one exercise in a programme or a circuit that people can't...one evil fecker thrown in there to break your spirit. What's the 1 thing you dread when you head to training whether in the gym or outdoors??? For me it's sprints! I'm as graceful as a windmill rolling down a hill! Leave your comments below ☺ Happy Friday ✔ #fridayfeel  #trainingday  #gymlife  #irishfitfam 
GAA Upper Body Workout went up on the YouTube last night. 💪💪💪 www.youtube.com/coachcolm (Link in description)

#gaa #gaelicfootball
GAA Upper Body Workout went up on the YouTube last night. 💪💪💪 www.youtube.com/coachcolm (Link in description) #gaa  #gaelicfootball 
💗NEW Floral Sports Set 💕www.riofitnesswear.com

https://www.riofitnesswear.com/collections/sport-set/products/floral-sports-set

Follow: @riofitnesswear_europe

#riofitnesswear_europe #bodygoals #wellnessfitness #strongbody  #squats #fitnessaddict #bodybuilder #bodybuildingcompetitor #workout #fitfamuk #glutesandhams #ribff #nabba #ifbbwellness #muscle #workhard #ireland #corkfitfam #ukfitfam
#londonfitfam  #dublinfitness #belfastfitfam #corkfitfam #irishfitfamily #galwayfitfam #dublin #waterfordfitfam #limerickfitfam #dublinfitfam
💗NEW Floral Sports Set 💕www.riofitnesswear.com https://www.riofitnesswear.com/collections/sport-set/products/floral-sports-set Follow: @riofitnesswear_europe #riofitnesswear_europe  #bodygoals  #wellnessfitness  #strongbody   #squats  #fitnessaddict  #bodybuilder  #bodybuildingcompetitor  #workout  #fitfamuk  #glutesandhams  #ribff  #nabba  #ifbbwellness  #muscle  #workhard  #ireland  #corkfitfam  #ukfitfam  #londonfitfam  #dublinfitness  #belfastfitfam  #corkfitfam  #irishfitfamily  #galwayfitfam  #dublin  #waterfordfitfam  #limerickfitfam  #dublinfitfam 
2 weeks post competition update: The tan has most definitely gone, and I am back to a pale shade of ghost 😂 Probably have put on a few needed lbs, but I’m happy to not be walking around shivering all the time 😂. Starting to get strength back for lifts again. As for food intake, it’s been a process of trial and error. (I ate a whole vegan pizza yesterday and felt incredibly sick afterwards 😂) so I have to slowly reintroduce food back in again ( first world problem 😂). Embracing the fact that it is unsustainable to be stage lean all year round, so taking this time to enjoy some delicious food and train like a beast. Have a good evening friends 😊
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#bikiniprep #bikinicomp #powerliftingwomen #girlswithmuscle #bikiniathlete #bikinicompetitor #physique #dublinfitness #dublinfitfam #irishfitfam #fitspiration #strongereveryday #bodybuilding #irishfitspo #ukfitness #strongnotskinny #girlswhosquat #glutes #legday #corkfitfam #irishfitness #gymbunny  #girlswithabs #bodybuildingmotivation #girlswholift #ukfitfam #scoliosiswarrior #powerlifting
2 weeks post competition update: The tan has most definitely gone, and I am back to a pale shade of ghost 😂 Probably have put on a few needed lbs, but I’m happy to not be walking around shivering all the time 😂. Starting to get strength back for lifts again. As for food intake, it’s been a process of trial and error. (I ate a whole vegan pizza yesterday and felt incredibly sick afterwards 😂) so I have to slowly reintroduce food back in again ( first world problem 😂). Embracing the fact that it is unsustainable to be stage lean all year round, so taking this time to enjoy some delicious food and train like a beast. Have a good evening friends 😊 . #bikiniprep  #bikinicomp  #powerliftingwomen  #girlswithmuscle  #bikiniathlete  #bikinicompetitor  #physique  #dublinfitness  #dublinfitfam  #irishfitfam  #fitspiration  #strongereveryday  #bodybuilding  #irishfitspo  #ukfitness  #strongnotskinny  #girlswhosquat  #glutes  #legday  #corkfitfam  #irishfitness  #gymbunny  #girlswithabs  #bodybuildingmotivation  #girlswholift  #ukfitfam  #scoliosiswarrior  #powerlifting 
"You have power over your mind - not outside events. Realize this, and you will find strength." Marcus Aurelius
"You have power over your mind - not outside events. Realize this, and you will find strength." Marcus Aurelius
The best kind of exercise is......
The best kind of exercise is......
Handstands all day 🤸🏻‍♂️🤸🏻‍♀️ My line is crap and my hold is not long 😭 you have good days and you have not so good days. But fuck it, you keep at it simply because you love it. The reflection shows how my shoulders throw off my line, I do work on them but there’s a bit to go yet. If anyone has some other good shoulder mobility exercises please do let me know 😊 this song is my favorite song a while now too 👌🏼Burnout by The Lulu Raes 🎶
Movement and Conditioning Class @ Saint Francis Xavier Community Centre 7-8:30pm Thursday’s 🕺🏻💃🏻 #ima #irishmovementacademy #handstand #inversions #movement #toulouse #lulu #pointyourtoes #hashtag #dublinmovement #irishfitness #dublinfitness
Handstands all day 🤸🏻‍♂️🤸🏻‍♀️ My line is crap and my hold is not long 😭 you have good days and you have not so good days. But fuck it, you keep at it simply because you love it. The reflection shows how my shoulders throw off my line, I do work on them but there’s a bit to go yet. If anyone has some other good shoulder mobility exercises please do let me know 😊 this song is my favorite song a while now too 👌🏼Burnout by The Lulu Raes 🎶 Movement and Conditioning Class @ Saint Francis Xavier Community Centre 7-8:30pm Thursday’s 🕺🏻💃🏻 #ima  #irishmovementacademy  #handstand  #inversions  #movement  #toulouse  #lulu  #pointyourtoes  #hashtag  #dublinmovement  #irishfitness  #dublinfitness 
Im just gonna leave this here while I go bang my head off a wall 🤦🏼‍♀️🤕 I honestly can’t believe I feel fat at the mo....but that how crazy the mind is sometimes 🤔💭
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So in the last few weeks I’ve been told I’m starting to look a ‘bit skinny’ (what???!) and I’ve also been told I look a ‘bit too muscular/manly’ (double what??!!), and I’ve also been told I’m starting to ‘fill out a bit’ (whatever that means... i dunno I assume fat?!!) 🤣🤣
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Like I’d really rather not be any of them, and while I don’t think any of these were intended maliciously, unfortunately they sent my head into a bit of a spin, and I really started questioning what I’m doing 😱 Am I doing it right? Or more so am I doing enough?!! And of course the more you stress about things.....!!
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So after a bit of soul searching, (or over thinking whatever u wanna call it!) I remembered why I train everyday, that it’s not so much about how I look it’s more about what I’m learning and how I feel, and I feel great!! Of course I wanna look great too, who doesn’t?! And if that happens too then that’s a bonus 😜 but for now I’m training & eating well & I feel great, and that’s what really matters 💜💜💜
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#transformation #trainforyourself #healthymind #healthybody
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#myjourney#fitnessjourney #training #workout #fitlife #fitness #progress #trainhard #eatwell  #iifym  #strongnotskinny #girlswholift #beyourbestself #loveyourbody #irishfitfam #dublinfitfam  #ukfitfam #dublinfitness #fat2fitdotie #fitnessprogress 
#strengthtraining #fitnessgirl  #fitspiration #dowhatmakesyouhappy #workoutsmakemehappy #transformationthursday
Im just gonna leave this here while I go bang my head off a wall 🤦🏼‍♀️🤕 I honestly can’t believe I feel fat at the mo....but that how crazy the mind is sometimes 🤔💭 - So in the last few weeks I’ve been told I’m starting to look a ‘bit skinny’ (what???!) and I’ve also been told I look a ‘bit too muscular/manly’ (double what??!!), and I’ve also been told I’m starting to ‘fill out a bit’ (whatever that means... i dunno I assume fat?!!) 🤣🤣 - Like I’d really rather not be any of them, and while I don’t think any of these were intended maliciously, unfortunately they sent my head into a bit of a spin, and I really started questioning what I’m doing 😱 Am I doing it right? Or more so am I doing enough?!! And of course the more you stress about things.....!! - So after a bit of soul searching, (or over thinking whatever u wanna call it!) I remembered why I train everyday, that it’s not so much about how I look it’s more about what I’m learning and how I feel, and I feel great!! Of course I wanna look great too, who doesn’t?! And if that happens too then that’s a bonus 😜 but for now I’m training & eating well & I feel great, and that’s what really matters 💜💜💜 - #transformation  #trainforyourself  #healthymind  #healthybody  - ▫️ ▫️ ▫️ ________________________________________________ #myjourney #fitnessjourney  #training  #workout  #fitlife  #fitness  #progress  #trainhard  #eatwell  #iifym  #strongnotskinny  #girlswholift  #beyourbestself  #loveyourbody  #irishfitfam  #dublinfitfam  #ukfitfam  #dublinfitness  #fat2fitdotie  #fitnessprogress  #strengthtraining  #fitnessgirl  #fitspiration  #dowhatmakesyouhappy  #workoutsmakemehappy  #transformationthursday 
**** 100th post ***** Determined to grow these shoulders, even though I have tendinitis in both 😢 currently reading/studying for my exams while everyone is out drinking for Christmas Day in the college (things I’d do for a bottle of beer rn🤤) but I know it will all pay off at the end of the day and I also have a trip to Dublin this weekend to look forward to 💃🏽 hope everyone has a great day ❤️❤️
**** 100th post ***** Determined to grow these shoulders, even though I have tendinitis in both 😢 currently reading/studying for my exams while everyone is out drinking for Christmas Day in the college (things I’d do for a bottle of beer rn🤤) but I know it will all pay off at the end of the day and I also have a trip to Dublin this weekend to look forward to 💃🏽 hope everyone has a great day ❤️❤️
Cobra variation for Day 7 of #AwakenYourFall in my lovely @billabong ’Yoga Wear’ 😜☺️
🔮✨✨ 🍁🔮👽🍁
Hosts:
@the_muscle_bound_yogi 🦊
@themuscleboundyogi 
@lunar11mermaid 🦄
Sponsors:
@shopmyotherhalf 
@musclesanddonuts 
@heyemilydee 
@nessarosejewelry 
@tharasacra 
@lotustribeclothing 
@namasteasfuck
🍁🔮👽🍁
Inspired by @popsterivy 
#yogachallenge #yogaonthego #yogafun #yogainspiration #novemberyogachallenge #igyoga #igyogachallenge #yogisofinstagram #yogisofig #yogaeverydamnday #yogalove #urbanyogadublin #urbanyoga #namastebitches #yogaeverywhere #yogalove #yogaanytime #billabongwomens #billabong #leotardlovies #dublinfitfam #dublinfitness #irishfitfam
Cobra variation for Day 7 of #AwakenYourFall  in my lovely @billabong ’Yoga Wear’ 😜☺️ 🔮✨✨ 🍁🔮👽🍁 Hosts: @the_muscle_bound_yogi 🦊 @themuscleboundyogi @lunar11mermaid 🦄 Sponsors: @shopmyotherhalf @musclesanddonuts @heyemilydee @nessarosejewelry @tharasacra @lotustribeclothing @namasteasfuck 🍁🔮👽🍁 Inspired by @popsterivy #yogachallenge  #yogaonthego  #yogafun  #yogainspiration  #novemberyogachallenge  #igyoga  #igyogachallenge  #yogisofinstagram  #yogisofig  #yogaeverydamnday  #yogalove  #urbanyogadublin  #urbanyoga  #namastebitches  #yogaeverywhere  #yogalove  #yogaanytime  #billabongwomens  #billabong  #leotardlovies  #dublinfitfam  #dublinfitness  #irishfitfam 
⚠️Mammy Rant! Recently comments have been made about my recent change in body type, eating habits and general lifestyle. On one side I’ve been told I’m too “skinny” I need to put on fat, you don’t eat enough, you have to include junk food to treat yourself to another side of why are you muscular, why do you eat that much food? Why do you want to look like a man?. In order to address all comments I would have to write a book, however I’ll make it short and sweet. After I had my son I was at the lowest weight I had been in a very long time, but I had no muscles, no energy, ate poorly, I wasn’t toned in any way and I felt miserable and depressed about the way I looked. With a history of an eating disorder I knew I had two choices slip back into food restriction, starving myself and just hating my body OR my a conscious decision to change my life completely for myself and my son. My goal was never to loose weight and technically I haven’t, since I started trained I have lost BODY FAT and gained MUSCLE so I actually weight more now than I did when I was slimmer. I wanted my body to grow, be stronger and look healthier and fuller. It has taken a year to get my body to this stage. I still haven’t reached a 2000 cal goal yet but I’m getting there. Daily I consumed 1850 Cals, this is broken down into roughly 185g of Carbs, 185g of Protein and 41g of Fat. (NOTE this is for my body, levels of exercise and work ect. Will not suit others) I am aware some may think this is quite low or some may think I’m eating way too much. Before I started lifting I was eating maybe 900-1000 Cals a day some days only eating 500-650 which isn’t healthy for any body type. Progress is made over time. I’ve worked hard to achieve the goals I have set myself and I love the changes I’ve made and it’s made to my life. Regardless of peoples opinions I am very healthy, happy and loving to journey 🔥💪🏼🔥
⚠️Mammy Rant! Recently comments have been made about my recent change in body type, eating habits and general lifestyle. On one side I’ve been told I’m too “skinny” I need to put on fat, you don’t eat enough, you have to include junk food to treat yourself to another side of why are you muscular, why do you eat that much food? Why do you want to look like a man?. In order to address all comments I would have to write a book, however I’ll make it short and sweet. After I had my son I was at the lowest weight I had been in a very long time, but I had no muscles, no energy, ate poorly, I wasn’t toned in any way and I felt miserable and depressed about the way I looked. With a history of an eating disorder I knew I had two choices slip back into food restriction, starving myself and just hating my body OR my a conscious decision to change my life completely for myself and my son. My goal was never to loose weight and technically I haven’t, since I started trained I have lost BODY FAT and gained MUSCLE so I actually weight more now than I did when I was slimmer. I wanted my body to grow, be stronger and look healthier and fuller. It has taken a year to get my body to this stage. I still haven’t reached a 2000 cal goal yet but I’m getting there. Daily I consumed 1850 Cals, this is broken down into roughly 185g of Carbs, 185g of Protein and 41g of Fat. (NOTE this is for my body, levels of exercise and work ect. Will not suit others) I am aware some may think this is quite low or some may think I’m eating way too much. Before I started lifting I was eating maybe 900-1000 Cals a day some days only eating 500-650 which isn’t healthy for any body type. Progress is made over time. I’ve worked hard to achieve the goals I have set myself and I love the changes I’ve made and it’s made to my life. Regardless of peoples opinions I am very healthy, happy and loving to journey 🔥💪🏼🔥
Winter is coming! Are u worried about Winter weight gain? ( yes it’s a thing). We tend to put on an extra lb or two over this season and it’s no wonder.
Nights are darker, weather is colder . 
There are many reasons for piling on the weight. 
We tend to stay in bed more and are less motivated to get out and exercise. All the chocolate, cakes and heavy meals just keep a coming. 
Holiday drinking undoubtedly increases for many with all the parties and festivities and some can even suffer from Seasonal Affective Disorder (SAD) that can affect our mood and eating habits too. But it’s not all doom and gloom. Research has shown from an evolutionary standpoint, it’s ingrained in our hunter gatherer DNA to eat more during the Winter months. Although these days, we’re hardly going to die of malnutrition when SuperValu closes its doors for two days over the holidays. 
Just be mindful of your portion size, alcohol intake and do try and keep up with your fitness. Running in the cold can actually be amazingly life affirming and if the cold isn’t your thing, there are so many indoor classes ( ahem, like my Insanity class in Sutton), to keep the weight off. 
But the main thing is to not stress. It happens to the best of us. But there’s no reason to wait till January to start achieving your fitness goals. Get ahead of yourself now!
#winteriscoming #winter #winterweight #winterweight #winterweightloss #healthyfood #healthylifestyle #healthyeating #healthy #fitforlife #trainer #dublinfitfam #dublinfitness #irishfitfam #irishfitness #irishrunner #insanity #beatthebulge #mindful #weightlossjourney #weightlossmotivation #weightloss #weightgain
Winter is coming! Are u worried about Winter weight gain? ( yes it’s a thing). We tend to put on an extra lb or two over this season and it’s no wonder. Nights are darker, weather is colder . There are many reasons for piling on the weight. We tend to stay in bed more and are less motivated to get out and exercise. All the chocolate, cakes and heavy meals just keep a coming. Holiday drinking undoubtedly increases for many with all the parties and festivities and some can even suffer from Seasonal Affective Disorder (SAD) that can affect our mood and eating habits too. But it’s not all doom and gloom. Research has shown from an evolutionary standpoint, it’s ingrained in our hunter gatherer DNA to eat more during the Winter months. Although these days, we’re hardly going to die of malnutrition when SuperValu closes its doors for two days over the holidays. Just be mindful of your portion size, alcohol intake and do try and keep up with your fitness. Running in the cold can actually be amazingly life affirming and if the cold isn’t your thing, there are so many indoor classes ( ahem, like my Insanity class in Sutton), to keep the weight off. But the main thing is to not stress. It happens to the best of us. But there’s no reason to wait till January to start achieving your fitness goals. Get ahead of yourself now! #winteriscoming  #winter  #winterweight  #winterweight  #winterweightloss  #healthyfood  #healthylifestyle  #healthyeating  #healthy  #fitforlife  #trainer  #dublinfitfam  #dublinfitness  #irishfitfam  #irishfitness  #irishrunner  #insanity  #beatthebulge  #mindful  #weightlossjourney  #weightlossmotivation  #weightloss  #weightgain 
Dance is everywhere! Loved this beautiful short dance film @depechemode had playing during their show last night! So gorgeous. We’ll see you soon at the barre, on the rebounder or on the dance floor!! 😊 #barre dance #danceislife #dublindance #dublinfitness #dublinfitfam #barreeveryday #irishfitness #irishfitfam #lovedublin #loveranelagh #depechemode2017
We're delighted to announce that one of Ireland's best spin instructors is joining our team. @padraigclyne is taking over Monday nights at Spinzone! He's a spinning DVD star and a Master Instructor with over 20 years' experience teaching spinning classes. Now he's bringing all this experience & expertise to Spinzone. Join Padraig next Monday at 5.30pm or 6.30pm (or both if you dare!) #spinning #irishfitfam #dublinfitfam #dublinfitness
We're delighted to announce that one of Ireland's best spin instructors is joining our team. @padraigclyne is taking over Monday nights at Spinzone! He's a spinning DVD star and a Master Instructor with over 20 years' experience teaching spinning classes. Now he's bringing all this experience & expertise to Spinzone. Join Padraig next Monday at 5.30pm or 6.30pm (or both if you dare!) #spinning  #irishfitfam  #dublinfitfam  #dublinfitness 
Jantinha de hj: salada de grão de bico ao molho pesto! E aquele queijinho por cima pra dar um toque especial!!!Delícia demais! 😋 😋 😋 A inspiração veio da @aprendanacozinha 
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#threefromminas #workout #workhard #workoutmotivation #workoutdone #fitnessaddict #gohard #gohardorgohome #fitnessgirl #goals #fitness #healthy #healthylife #healthybody #healthyeating #healthylifestyle #healthygirl #vegetarian #vidasaudavel #vemprotreino #bumbumnanuca #dublin #dublinfitness #ireland #irlanda #igers #igersdublin #dinner
Jantinha de hj: salada de grão de bico ao molho pesto! E aquele queijinho por cima pra dar um toque especial!!!Delícia demais! 😋 😋 😋 A inspiração veio da @aprendanacozinha By Cris . . . . . . . . #threefromminas  #workout  #workhard  #workoutmotivation  #workoutdone  #fitnessaddict  #gohard  #gohardorgohome  #fitnessgirl  #goals  #fitness  #healthy  #healthylife  #healthybody  #healthyeating  #healthylifestyle  #healthygirl  #vegetarian  #vidasaudavel  #vemprotreino  #bumbumnanuca  #dublin  #dublinfitness  #ireland  #irlanda  #igers  #igersdublin  #dinner 
Jantinha de hj: salada de grão de bico ao molho pesto! E aquele queijinho por cima pra dar um toque especial!!!Delícia demais!😋😋😋
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#threefromminas #workout #workhard #workoutmotivation #workoutdone #fitnessaddict #gohard #gohardorgohome #fitnessgirl #goals #fitness #healthy #healthylife #healthybody #healthyeating #healthylifestyle #healthygirl #vegetarian #vidasaudavel #vemprotreino #bumbumnanuca #dublin #dublinfitness #ireland #irlanda #igers #igersdublin #dinner
Jantinha de hj: salada de grão de bico ao molho pesto! E aquele queijinho por cima pra dar um toque especial!!!Delícia demais!😋😋😋 . . . . . . . . #threefromminas  #workout  #workhard  #workoutmotivation  #workoutdone  #fitnessaddict  #gohard  #gohardorgohome  #fitnessgirl  #goals  #fitness  #healthy  #healthylife  #healthybody  #healthyeating  #healthylifestyle  #healthygirl  #vegetarian  #vidasaudavel  #vemprotreino  #bumbumnanuca  #dublin  #dublinfitness  #ireland  #irlanda  #igers  #igersdublin  #dinner 
2️⃣ Keep Protein High 🥩🍳
When Cutting protein becomes extremely important. First of all it’s filling, Reducing hunger, Which can only be a good thing when Cutting 😂, Also your body can break down protein at a faster rate when cutting so to avoid muscle loss keep the your intake high. The great thing about protein is our body’s aren’t very good at converting it into fatty acids, (Which are stored as body fat). So eating a lot of protein has a better chance of building muscle or being used as energy but not for storing fat 🏋️‍♂️💪🥩 #irishfitfam #westparkfitness #dublinfitfam #fitfam #fitfood #protein #nutrition #personaltrainerdublin #dublinfitness #gymlife #gymdublin #fitness #gym #bodybuilding #fitnessinspiration
2️⃣ Keep Protein High 🥩🍳 When Cutting protein becomes extremely important. First of all it’s filling, Reducing hunger, Which can only be a good thing when Cutting 😂, Also your body can break down protein at a faster rate when cutting so to avoid muscle loss keep the your intake high. The great thing about protein is our body’s aren’t very good at converting it into fatty acids, (Which are stored as body fat). So eating a lot of protein has a better chance of building muscle or being used as energy but not for storing fat 🏋️‍♂️💪🥩 #irishfitfam  #westparkfitness  #dublinfitfam  #fitfam  #fitfood  #protein  #nutrition  #personaltrainerdublin  #dublinfitness  #gymlife  #gymdublin  #fitness  #gym  #bodybuilding  #fitnessinspiration 
SWIPE LEFT FOR MY TRICEP WORKOUT 💪🏼💪🏼💪🏼 save it and tell me how you found it ❤️
SWIPE LEFT FOR MY TRICEP WORKOUT 💪🏼💪🏼💪🏼 save it and tell me how you found it ❤️
Some single leg RDLs from my last vlog (link is description). It is a great exercise to work hamstring, glutes and balance. If you don't have good enough balance then the exercise will not be beneficial. Learn to rdl fiest, improve your balance and then give it a go. I perscribe this exercise to intermidaite to advanced level lifters who also play sports.

Keep the bar tight to your body, slight bend in the knee, chest up and hinge at your hips.
Some single leg RDLs from my last vlog (link is description). It is a great exercise to work hamstring, glutes and balance. If you don't have good enough balance then the exercise will not be beneficial. Learn to rdl fiest, improve your balance and then give it a go. I perscribe this exercise to intermidaite to advanced level lifters who also play sports. Keep the bar tight to your body, slight bend in the knee, chest up and hinge at your hips.
Repost from @cartergood Really one of my favourite pages for good reason. Always solid information and advice all coming from a good place and based on solid science😁😁😁 #flexibledieters #fitness #fit  #fitnessaddict #fitspo #workout #bodybuilding  #gym #train #training  #dublinpersonaltrainer #healthy #fitfam #dublinfit #gymlife #personaltrainerdublin  #instagood #instafit #lifestyle #diet #fitfamireland #fitfamdublin #iifym #exercise #dublinfitfam #irishfitfam #irelandfitfam #dublinfitness #fitnessmotivation #dublinfitspo
Repost from @cartergood Really one of my favourite pages for good reason. Always solid information and advice all coming from a good place and based on solid science😁😁😁 #flexibledieters  #fitness  #fit  #fitnessaddict  #fitspo  #workout  #bodybuilding  #gym  #train  #training  #dublinpersonaltrainer  #healthy  #fitfam  #dublinfit  #gymlife  #personaltrainerdublin  #instagood  #instafit  #lifestyle  #diet  #fitfamireland  #fitfamdublin  #iifym  #exercise  #dublinfitfam  #irishfitfam  #irelandfitfam  #dublinfitness  #fitnessmotivation  #dublinfitspo 
We're absolutely delighted to be sponsoring the Mr Meath event in aid of CMRF Crumlin. To get involved, please send a private message to their Facebook page! #PPNI
We're absolutely delighted to be sponsoring the Mr Meath event in aid of CMRF Crumlin. To get involved, please send a private message to their Facebook page! #PPNI 
Treating myself because - drum roll - it's weigh day! And the first one that my doctor has been happy with in a while! Making GAINS! It was only .7kgs up but it's progress in the right direction! So I'm having pre-lunchtime yoga tastiness to congratulate myself! HUZZAH! ☕
Treating myself because - drum roll - it's weigh day! And the first one that my doctor has been happy with in a while! Making GAINS! It was only .7kgs up but it's progress in the right direction! So I'm having pre-lunchtime yoga tastiness to congratulate myself! HUZZAH! ☕
New & exclusive @HPnutrition.ie
PhD Smart Bar Peanut butter !

Soo goood 😍.
New & exclusive @HPnutrition.ie PhD Smart Bar Peanut butter ! Soo goood 😍.
Leg day done😁😁 leg day is actually way more enjoyable to me compared to chest day. I hate chest day with a vengeance but I do it anyway for proportion’s sake😂 #gymselfies #fitness #fit  #fitnessaddict #fitspo #workout #bodybuilding  #gym #train #training  #dublinpersonaltrainer #healthy #fitfam #dublinfit #gymlife #personaltrainerdublin  #instagood #instafit #lifestyle #diet #fitfamireland #fitfamdublin #iifym #exercise #dublinfitfam #irishfitfam #irelandfitfam #dublinfitness #fitnessmotivation #dublinfitspo
Leg day done😁😁 leg day is actually way more enjoyable to me compared to chest day. I hate chest day with a vengeance but I do it anyway for proportion’s sake😂 #gymselfies  #fitness  #fit  #fitnessaddict  #fitspo  #workout  #bodybuilding  #gym  #train  #training  #dublinpersonaltrainer  #healthy  #fitfam  #dublinfit  #gymlife  #personaltrainerdublin  #instagood  #instafit  #lifestyle  #diet  #fitfamireland  #fitfamdublin  #iifym  #exercise  #dublinfitfam  #irishfitfam  #irelandfitfam  #dublinfitness  #fitnessmotivation  #dublinfitspo 
Wednesdays motivation ⭐️⭐️⭐️ consistency over long periods of time along with discipline and preparation 3 rules of success and of course hard work too☺️ #ugetwhatuputin #fitnessinspiration #fitnessgoals #clients #personaltrainer #irishfitfam #dublinfitness #dublinfitspo #girlswholift #⭐️👌💪💯
Looks like a mess but its a box of heaven. Eggs, bacon, ham, turkey, cheese, green and kidney beans, nuts and feta. And a banana and @offbeatdonuts coffee to go with it. Not a bad breakfast 😍
Looks like a mess but its a box of heaven. Eggs, bacon, ham, turkey, cheese, green and kidney beans, nuts and feta. And a banana and @offbeatdonuts coffee to go with it. Not a bad breakfast 😍
You asked ! We delivered!💪🚚 Peanut Lovers Selection Box 😍

In stock but selling fast 🎅!
You asked ! We delivered!💪🚚 Peanut Lovers Selection Box 😍 In stock but selling fast 🎅!
Took my two rest days off together because I was feeling drained and honestly just lazy 😂 but we are back to the routine this morning with a 5am start in the gym by 6am and now off to college! 👌🏼💪🏼people ask me if I’m not really tired starting my day so early and training 6 days a week, but I felt more tired and sluggish on the two days I didn’t train than days I do, so on my test days I’m going to try do some fun activities that keep me active in general so I don’t feel the slump ✌🏼
Took my two rest days off together because I was feeling drained and honestly just lazy 😂 but we are back to the routine this morning with a 5am start in the gym by 6am and now off to college! 👌🏼💪🏼people ask me if I’m not really tired starting my day so early and training 6 days a week, but I felt more tired and sluggish on the two days I didn’t train than days I do, so on my test days I’m going to try do some fun activities that keep me active in general so I don’t feel the slump ✌🏼
Join me today for Lunchtime Flow 1.05-1.50pm, 
Beginners Yoga 6.00pm, 
Energetic Flow 7.30pm. 
Email / text maria@lifecleanse.ie / 087 1010100 to book your place or pop to LifeCleanse.ie/yoga

New to LifeCleanse? Get your first 2 classes for €20 or 10 for €100.
Join me today for Lunchtime Flow 1.05-1.50pm, Beginners Yoga 6.00pm, Energetic Flow 7.30pm. Email / text maria@lifecleanse.ie / 087 1010100 to book your place or pop to LifeCleanse.ie/yoga New to LifeCleanse? Get your first 2 classes for €20 or 10 for €100.
Literally...
Literally...
Did ya ever just get up one day and say “right - that’s enough of that!!” ✊ #focusisback
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Great days training today, lower body mobility at #movement101 and upper body strength & mobility tonight at the gym (even squeezed in a few sets of rackpulls at the end 🙈 #myoldfave)
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ANDDDD my foods been on track for 2 days in a row (trust me that’s an achievement at the mo 👏)
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The good days are good 💜💜
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#mindovermatter #tuesdaymotivation #upperbodyworkout #mobility #strength
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#myjourney#fitnessjourney #training #workout #fitness #progress #trainhard #eatwell  #iifym  #dancerslife  #strongnotskinny #beyourbestself #irishfitfam #dublinfitfam  #ukfitfam #dublinfitness #fat2fitdotie #fitnessprogress 
#strengthtraining  #dowhatmakesyouhappy #workoutsmakemehappy #gymselfie
Did ya ever just get up one day and say “right - that’s enough of that!!” ✊ #focusisback  - Great days training today, lower body mobility at #movement101  and upper body strength & mobility tonight at the gym (even squeezed in a few sets of rackpulls at the end 🙈 #myoldfave ) - ANDDDD my foods been on track for 2 days in a row (trust me that’s an achievement at the mo 👏) - The good days are good 💜💜 - #mindovermatter  #tuesdaymotivation  #upperbodyworkout  #mobility  #strength  - ▫️ ▫️ ▫️ ▫️ ▫️ ________________________________________________ #myjourney #fitnessjourney  #training  #workout  #fitness  #progress  #trainhard  #eatwell  #iifym  #dancerslife  #strongnotskinny  #beyourbestself  #irishfitfam  #dublinfitfam  #ukfitfam  #dublinfitness  #fat2fitdotie  #fitnessprogress  #strengthtraining  #dowhatmakesyouhappy  #workoutsmakemehappy  #gymselfie 
Fully stocked up in @nxtnutrition 😊. Shop in store or online @www.theproteinstore.ie.

#theproteinstore #theproteinstore.ie #fitfamireland #fitness #dublinfitness #swords #irishfitfam #ukfitfam #fitfamuk #fitfam #dublinfitfam #instafit #diet #supplements #nutrition #bodybuilding #healthyeating #flyefit #flyefitswords
NXT Nutrition​ Nuclear Range of products.
TNT Pre-Workout.
TNT High Energy Shots.
Glyco-Power Cyclic Dextrin plus Electrolyte Blend.
MPS Essential Amino Acid Formula.
Shutdown Sleep Formula.
Nuclear Fat Burners.
More details to follow.

Shop in store or online @www.theproteinstore.ie.

#theproteinstore #theproteinstore.ie #fitfamireland #fitness #dublinfitness #swords #irishfitfam #ukfitfam #fitfamuk #fitfam #dublinfitfam #instafit #diet #supplements #nutrition #bodybuilding #healthyeating #flyefit #flyefitswords
NXT Nutrition​ Nuclear Range of products. TNT Pre-Workout. TNT High Energy Shots. Glyco-Power Cyclic Dextrin plus Electrolyte Blend. MPS Essential Amino Acid Formula. Shutdown Sleep Formula. Nuclear Fat Burners. More details to follow. Shop in store or online @www.theproteinstore.ie. #theproteinstore  #theproteinstore .ie #fitfamireland  #fitness  #dublinfitness  #swords  #irishfitfam  #ukfitfam  #fitfamuk  #fitfam  #dublinfitfam  #instafit  #diet  #supplements  #nutrition  #bodybuilding  #healthyeating  #flyefit  #flyefitswords 
In the making .. happy with progress just needs tiding up 🤗
In the making .. happy with progress just needs tiding up 🤗
Smiles all around 😃
Smiles all around 😃
When the sun makes a brief appearance and shines so bright it makes your face disappear 😶🌻🍁
When the sun makes a brief appearance and shines so bright it makes your face disappear 😶🌻🍁
Our next weekend club @dean.dublin 🙌🏽 is on Sunday the 26th November! We have 2 x drop in Pilates classes at 10am & 11am 😀 you can book these online www.projectrevive.ie. The classes cater for all abilities from complete beginners to those super advanced. We offer variations for every exercise in our classes. We can't wait to see you there! Hayley & Annie xxx
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#pilates #pilatesfix #pilatesstudio #pilatespower #pilatesinstructor #pilatesireland #pilatesgirl #fitnessmotivation #fitnessgoals  #pilatestrainer #irishfitfam #irishfitness #fitnessgoals  #healthychoices #injuryprevention #pilateslovers
 #pilatestime  #strengthtraining #corecontrol  #fitfam  #dublinfitness #pilateslovers #healthymovement #projectrevive_ie #corporatepilates #winter
Our next weekend club @dean.dublin 🙌🏽 is on Sunday the 26th November! We have 2 x drop in Pilates classes at 10am & 11am 😀 you can book these online www.projectrevive.ie. The classes cater for all abilities from complete beginners to those super advanced. We offer variations for every exercise in our classes. We can't wait to see you there! Hayley & Annie xxx . . . . . . #pilates  #pilatesfix  #pilatesstudio  #pilatespower  #pilatesinstructor  #pilatesireland  #pilatesgirl  #fitnessmotivation  #fitnessgoals  #pilatestrainer  #irishfitfam  #irishfitness  #fitnessgoals  #healthychoices  #injuryprevention  #pilateslovers  #pilatestime  #strengthtraining  #corecontrol  #fitfam  #dublinfitness  #pilateslovers  #healthymovement  #projectrevive_ie  #corporatepilates  #winter 
Implementing high intensity training techniques, eg supersets, pre-exhaust, negatives, partials, is necessary to maintain progression when building muscle.

One such technique is
Drop Sets,
where an exercise is performed to failure, or just short of, then the weight is reduced for more repetitions.
This can be repeated 2-5 times and is best suited for the last set of an exercise and usually on the last exercise for a particular muscle, to 'finish it off'. Highly suited towards hypertrophy, increasing muscle size, as even though you've hit failure with the first set, not all muscle fibres have been recruited. By stripping the weight for concurrent sets, you recruit more reserve fibres, deeper in the muscle and extend the length of time the muscle is under tension, taking it to failure and beyond.

Drop Sets can be performed with dumbbells, barbells, plate loaded and weight stack machines, with the latter being the easiest and quickest to change weight without a training partner, keeping rest intervals to a minimum.

The size of the drop is determined by your goals, anywhere between 10-30% of the initial weight, stick to between 6-12 reps, or you could even half the weight nd rep out 15-30 for a savage pump with the last set.

Featured are two Drop Sets from my Shoulder routine;
- Seated Dumbbell Lateral Raise 
with slow eccentrics on the first drop and isolation holds on the second and finished up repping out that weight. Have since added heavy partials into the mix of my working sets. - Plate loaded Shoulder Press 
4 drops to annihilate the Delt, safe to hit failure without a spotter, as opposed to utilising a barbell for example.

Stay tuned for more high intensity vids and DM or mail Coach Col at warriorfitirl@gmail.com for advice or Online/Personal Training to sculpt your physique. "If you can find a way to push through pain, there's something greater on the other side of it"
Ray Lewis

Powered by Celt/Viking blood and @vitaminshopdublin
Implementing high intensity training techniques, eg supersets, pre-exhaust, negatives, partials, is necessary to maintain progression when building muscle. One such technique is Drop Sets, where an exercise is performed to failure, or just short of, then the weight is reduced for more repetitions. This can be repeated 2-5 times and is best suited for the last set of an exercise and usually on the last exercise for a particular muscle, to 'finish it off'. Highly suited towards hypertrophy, increasing muscle size, as even though you've hit failure with the first set, not all muscle fibres have been recruited. By stripping the weight for concurrent sets, you recruit more reserve fibres, deeper in the muscle and extend the length of time the muscle is under tension, taking it to failure and beyond. Drop Sets can be performed with dumbbells, barbells, plate loaded and weight stack machines, with the latter being the easiest and quickest to change weight without a training partner, keeping rest intervals to a minimum. The size of the drop is determined by your goals, anywhere between 10-30% of the initial weight, stick to between 6-12 reps, or you could even half the weight nd rep out 15-30 for a savage pump with the last set. Featured are two Drop Sets from my Shoulder routine; - Seated Dumbbell Lateral Raise with slow eccentrics on the first drop and isolation holds on the second and finished up repping out that weight. Have since added heavy partials into the mix of my working sets. - Plate loaded Shoulder Press 4 drops to annihilate the Delt, safe to hit failure without a spotter, as opposed to utilising a barbell for example. Stay tuned for more high intensity vids and DM or mail Coach Col at warriorfitirl@gmail.com for advice or Online/Personal Training to sculpt your physique. "If you can find a way to push through pain, there's something greater on the other side of it" Ray Lewis Powered by Celt/Viking blood and @vitaminshopdublin
I’m delighted to announce that Nathan of @freemenfitness the fitness salmon of knowledge himself is taking our Movement and Conditioning Class on Thursdays for the next two weeks 😊🕺🏻💃🏻 Nathan is the only @gmbfitness coach in Ireland, he’s completed the ADAPT (Art du Duplacement and Parkour Teaching) Level 1. He’s from an MMA background originally but now he’s knee deep in gymnastics strength training and mobility. He’s one of my good friends and he’s helping me all the time so I highly suggest you attend these classes just for Nathan’s sheer knowledge. His house has literally some sort of mobility, parkour, MMA, BJJ equipment or book in every corner. Get down to our class this Thursday you won’t regret it 😊 I’m away to France working and will be back in 2 weeks ✌️
Movement and Conditioning Class Thursdays 7-8:30 p.m. @ Saint Francis Xavier Community Centre all for a 10er
#freemenfitness #ima #irishmovementacademy #latslapping #gmb #splits #mobility #dublin #dublinfitness #dublinmovement #parkour #ireland #movementculture #movelikeahuman #movement 
P.S. he may try and deny his intentions in the last photo but we all know...we all know 👉🏻👊
I’m delighted to announce that Nathan of @freemenfitness the fitness salmon of knowledge himself is taking our Movement and Conditioning Class on Thursdays for the next two weeks 😊🕺🏻💃🏻 Nathan is the only @gmbfitness coach in Ireland, he’s completed the ADAPT (Art du Duplacement and Parkour Teaching) Level 1. He’s from an MMA background originally but now he’s knee deep in gymnastics strength training and mobility. He’s one of my good friends and he’s helping me all the time so I highly suggest you attend these classes just for Nathan’s sheer knowledge. His house has literally some sort of mobility, parkour, MMA, BJJ equipment or book in every corner. Get down to our class this Thursday you won’t regret it 😊 I’m away to France working and will be back in 2 weeks ✌️ Movement and Conditioning Class Thursdays 7-8:30 p.m. @ Saint Francis Xavier Community Centre all for a 10er #freemenfitness  #ima  #irishmovementacademy  #latslapping  #gmb  #splits  #mobility  #dublin  #dublinfitness  #dublinmovement  #parkour  #ireland  #movementculture  #movelikeahuman  #movement  P.S. he may try and deny his intentions in the last photo but we all know...we all know 👉🏻👊
What’s the craic everyone!!! I’mma give y’all a progress update on everything. .

Just passed by 700 subs on the YouTube yesterday!!! Shout out to all 700+ of you mad young fellas and ladies. Also just passed 3500 here in instagram and 7500 on facebook, Thank You! YOU ABSOLUTE LEGENDS!!!
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Training wise I’m weighing in at 83ish kg first thing in the morning (another kilo or two heavier and that’ll do it). My upper body strength has suffered between de-loading for championship and training for the marathon but this doesn’t bother me. I’m far more concerned with my lower limb strength and power. It has improved slightly since my last testing session (which is good seeing as I did a marathon in between). Wooop Woop!I’ve recently had trouble with recovery because I’ve been less strict on my diet. I introduced falafles and they messed with my sleep causing me to miss a few sessions. I use an app called Elite HRV to help me track how well I’m recovering. I’ll talk about this in the vlog soon. I’m also going to introduce some conditioning work to the vlog. She’s getting cowld outside so I may need to do some indoor HIT sessions. .

In terms of new programmes due we are 3/4 the way through. They’ll be done by the end of the week. Thanks to everyone for being so patient. Shout out to Dave “Target Fitness” (LOL) Grant for the hand (see my story from yesterday). My brother is back in limerick so we get to hang out more, which is great, and we are working on a secret project. Who would like more physio based stuff?
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My mother is constantly in the gym lifting heavy stuff. HON MUM, LEGEND! Does your mother even lift??? Haha.
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Thank you to everyone that’s been engaging in the content over the last month. WOOP! MIGHTY CRAIC!!! Colm 😋 
#FIT100 #HavingTheCraic
What’s the craic everyone!!! I’mma give y’all a progress update on everything. . Just passed by 700 subs on the YouTube yesterday!!! Shout out to all 700+ of you mad young fellas and ladies. Also just passed 3500 here in instagram and 7500 on facebook, Thank You! YOU ABSOLUTE LEGENDS!!! . Training wise I’m weighing in at 83ish kg first thing in the morning (another kilo or two heavier and that’ll do it). My upper body strength has suffered between de-loading for championship and training for the marathon but this doesn’t bother me. I’m far more concerned with my lower limb strength and power. It has improved slightly since my last testing session (which is good seeing as I did a marathon in between). Wooop Woop!I’ve recently had trouble with recovery because I’ve been less strict on my diet. I introduced falafles and they messed with my sleep causing me to miss a few sessions. I use an app called Elite HRV to help me track how well I’m recovering. I’ll talk about this in the vlog soon. I’m also going to introduce some conditioning work to the vlog. She’s getting cowld outside so I may need to do some indoor HIT sessions. . In terms of new programmes due we are 3/4 the way through. They’ll be done by the end of the week. Thanks to everyone for being so patient. Shout out to Dave “Target Fitness” (LOL) Grant for the hand (see my story from yesterday). My brother is back in limerick so we get to hang out more, which is great, and we are working on a secret project. Who would like more physio based stuff? . My mother is constantly in the gym lifting heavy stuff. HON MUM, LEGEND! Does your mother even lift??? Haha. . Thank you to everyone that’s been engaging in the content over the last month. WOOP! MIGHTY CRAIC!!! Colm 😋 #FIT100  #HavingTheCraic 
🌟With technologic fabrics that don't stretch out after using them. 🍑 Buy the best fitness apparel here: www.riofitnesswear.com

Register to our newsletter and receive updates and discounts 💖

Follow us: @riofitnesswear_europe

#riofitnesswear_europe #fitnessmotivation #workout #workoutleggings #fashionfitness #strongwomen #fitnessmodel #activewear #gym #gymclothes #pilates #gymfashion #yogainspiration #sportswear #gymfashion #gymwear #runningmom #ukfitgirls #ukfitfam #irishfitness #irishfitfam #corkfitfam #instafitnessgirls #dublinfitness #dubaifitness #switzerlandfitness #londonfitfam #londonfitness
🌟With technologic fabrics that don't stretch out after using them. 🍑 Buy the best fitness apparel here: www.riofitnesswear.com Register to our newsletter and receive updates and discounts 💖 Follow us: @riofitnesswear_europe #riofitnesswear_europe  #fitnessmotivation  #workout  #workoutleggings  #fashionfitness  #strongwomen  #fitnessmodel  #activewear  #gym  #gymclothes  #pilates  #gymfashion  #yogainspiration  #sportswear  #gymfashion  #gymwear  #runningmom  #ukfitgirls  #ukfitfam  #irishfitness  #irishfitfam  #corkfitfam  #instafitnessgirls  #dublinfitness  #dubaifitness  #switzerlandfitness  #londonfitfam  #londonfitness 
The things I’d do for a nap right, I’ve been living on my laptop these past few weeks. Between and assignments,exams and training, I’m up to my eyeballs 😴 but I can’t complain as I love being busy 🤓 hopefully I’ll put up my back workout tomorrow or later in the week once I find someone to record it for me 😇
The things I’d do for a nap right, I’ve been living on my laptop these past few weeks. Between and assignments,exams and training, I’m up to my eyeballs 😴 but I can’t complain as I love being busy 🤓 hopefully I’ll put up my back workout tomorrow or later in the week once I find someone to record it for me 😇
A mindfulness practice opens up a safe space within your brain, wherein, you can confront all the things you are afraid to do battle with out loud 🌻
A mindfulness practice opens up a safe space within your brain, wherein, you can confront all the things you are afraid to do battle with out loud 🌻
Shoulder day complete😁😁😁 strength gains starting to become more frequent since I’ve been back at maintenance,loving it so so much😂 #gymselfies #fitness #fit  #fitnessaddict #fitspo #workout #bodybuilding  #gym #train #training  #dublinpersonaltrainer #healthy #fitfam #dublinfit #gymlife #personaltrainerdublin  #instagood #instafit #lifestyle #diet #fitfamireland #fitfamdublin #iifym #exercise #dublinfitfam #irishfitfam #irelandfitfam #dublinfitness #fitnessmotivation #dublinfitspo
Shoulder day complete😁😁😁 strength gains starting to become more frequent since I’ve been back at maintenance,loving it so so much😂 #gymselfies  #fitness  #fit  #fitnessaddict  #fitspo  #workout  #bodybuilding  #gym  #train  #training  #dublinpersonaltrainer  #healthy  #fitfam  #dublinfit  #gymlife  #personaltrainerdublin  #instagood  #instafit  #lifestyle  #diet  #fitfamireland  #fitfamdublin  #iifym  #exercise  #dublinfitfam  #irishfitfam  #irelandfitfam  #dublinfitness  #fitnessmotivation  #dublinfitspo 
First workout in about 2 weeks. Just did a bit of a bodyweight and kettlebell circuit focusing on legs, shoulders and a bit of cardio.
First workout in about 2 weeks. Just did a bit of a bodyweight and kettlebell circuit focusing on legs, shoulders and a bit of cardio.
Nutritional yeast with a lots of protein to add in soup or everything you like 😍😍😍 #fitnessmotivation #fitness #nutrition #nutritionalyeast #goodtaste #happygirl #vitamins #foodsupplement #vegan #yeast #proteins #fitnessgirl #dublinfitness #dublin #ireland🍀 #girl #reikah
90’s music and dance steps. What’s not to love! Come join us for a fun cardio dance workout @templelanerehearsals on Saturday 25th of Nov at 11.30-1. ONLY TWO SPACES left! Go grab them while you can we are almost full! .
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#barre #rebel #cardiodance #cardiodancedublin #dancedublin #templelane #irishfitness #irishfitfam #dublinfitfam #dublinfitness #hiit #toneitup #music #danceworkout #90s #90sfashion #noscrubs #tlc #spicegirls #rave #burn #funworkouts
90’s music and dance steps. What’s not to love! Come join us for a fun cardio dance workout @templelanerehearsals on Saturday 25th of Nov at 11.30-1. ONLY TWO SPACES left! Go grab them while you can we are almost full! . . . . . #barre  #rebel  #cardiodance  #cardiodancedublin  #dancedublin  #templelane  #irishfitness  #irishfitfam  #dublinfitfam  #dublinfitness  #hiit  #toneitup  #music  #danceworkout  #90s  #90sfashion  #noscrubs  #tlc  #spicegirls  #rave  #burn  #funworkouts 
New @HPnutrition Shaker Range !
New @HPnutrition Shaker Range !
Weight loss can change your whole character. And that always amazed me: Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body.
Weight loss can change your whole character. And that always amazed me: Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body.
Issa mess 🍽 but it tasted good ok 😂 #Iwilldobetter #avocado #spinach #veg #wedges
Monday nights @projectrevive_ie 💜 I love teaching this bunch, always so much fun! Thanks for coming along guys! @anniekpilates @genbrennan1 @orla_lawlor @siobhanmcw @carlareddy @aoifesav @saraghkilleen @clarecremmins @emmayreilly .
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#pilates #pilatesfix #pilatesstudio #pilatespower #pilatesinstructor #pilatesireland #pilatesgirl #fitnessmotivation #fitnessgoals  #pilatestrainer #irishfitfam #irishfitness #fitnessgoals  #healthychoices #injuryprevention #pilateslovers
 #pilatestime  #strengthtraining #corecontrol  #fitfam  #dublinfitness #pilateslovers #healthymovement #projectrevive_ie #corporatepilates #winter
Monday nights @projectrevive_ie 💜 I love teaching this bunch, always so much fun! Thanks for coming along guys! @anniekpilates @genbrennan1 @orla_lawlor @siobhanmcw @carlareddy @aoifesav @saraghkilleen @clarecremmins @emmayreilly . . . . . . #pilates  #pilatesfix  #pilatesstudio  #pilatespower  #pilatesinstructor  #pilatesireland  #pilatesgirl  #fitnessmotivation  #fitnessgoals  #pilatestrainer  #irishfitfam  #irishfitness  #fitnessgoals  #healthychoices  #injuryprevention  #pilateslovers  #pilatestime  #strengthtraining  #corecontrol  #fitfam  #dublinfitness  #pilateslovers  #healthymovement  #projectrevive_ie  #corporatepilates  #winter 
It can be easy to drop in fancy buzzwords that get thrown around social media on a daily basis. 🤔

You know the words. I use some myself; 'humility' & 'gratitude' & 'kindness' & 'mindfulness'. Ask yourself what these words mean to you? Are they dropped in as token gestures or are we being genuine in the messages we put out online to others? 🤔

My attitude & approach today was simple...just to be a decent person to myself & everyone else I met or spoke to on this very day. Not that I'm generally rude but I wanted to be conscious of my interactions & behaviour without giving it a fancy title or label.

I'm a trainer; a coach; a teacher; am I the best in the business? NOPE. Do I know it all? NOT A FUCKING CHANCE Is there stuff I haven't a clue about? THE MORE I LEARN THE LESS I KNOW Have I messed up before? AT LEAST TWICE A DAY EVERYDAY. Do others intimidate me? AGAIN, AT LEAST TWICE A DAY EVERYDAY.

I have always tried my best & sometimes my best has just been fucked up & knowing this is what keeps me grounded.

Be decent 🎖👌✔ #goodnight #personaldevelopment #mentalhealth #irishfitfam
It can be easy to drop in fancy buzzwords that get thrown around social media on a daily basis. 🤔 You know the words. I use some myself; 'humility' & 'gratitude' & 'kindness' & 'mindfulness'. Ask yourself what these words mean to you? Are they dropped in as token gestures or are we being genuine in the messages we put out online to others? 🤔 My attitude & approach today was simple...just to be a decent person to myself & everyone else I met or spoke to on this very day. Not that I'm generally rude but I wanted to be conscious of my interactions & behaviour without giving it a fancy title or label. I'm a trainer; a coach; a teacher; am I the best in the business? NOPE. Do I know it all? NOT A FUCKING CHANCE Is there stuff I haven't a clue about? THE MORE I LEARN THE LESS I KNOW Have I messed up before? AT LEAST TWICE A DAY EVERYDAY. Do others intimidate me? AGAIN, AT LEAST TWICE A DAY EVERYDAY. I have always tried my best & sometimes my best has just been fucked up & knowing this is what keeps me grounded. Be decent 🎖👌✔ #goodnight  #personaldevelopment  #mentalhealth  #irishfitfam 
Enough said! Barre is Amazing as we all know and makes us feel great! But did you know that doing Barre promotes : ALIGNMENT 
CONDITIONING
FLEXIBILITY
MUSCLE TONE
ENDURANCE
WEIGHT LOSS
STRENGTH
BODY AWARENESS 
And of course overall happiness, confidence and Fitness. What’s not to love! Book into Barre and have a great week. .
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#barre #fitness #irishfitfam #irishfitness #irishfitspo #dublin #dublinfitness #dublinfitfam #instagood #instadaily #rebel #rebelbarre #barreallday #barreeveryday #ballet #balletbarre #tone #muscle #music #cardio #hiit #fit #fitnessmotivation #dance #behappy #goodvibes #eat #sleep #barre #repeat
Enough said! Barre is Amazing as we all know and makes us feel great! But did you know that doing Barre promotes : ALIGNMENT CONDITIONING FLEXIBILITY MUSCLE TONE ENDURANCE WEIGHT LOSS STRENGTH BODY AWARENESS And of course overall happiness, confidence and Fitness. What’s not to love! Book into Barre and have a great week. . . . . . #barre  #fitness  #irishfitfam  #irishfitness  #irishfitspo  #dublin  #dublinfitness  #dublinfitfam  #instagood  #instadaily  #rebel  #rebelbarre  #barreallday  #barreeveryday  #ballet  #balletbarre  #tone  #muscle  #music  #cardio  #hiit  #fit  #fitnessmotivation  #dance  #behappy  #goodvibes  #eat  #sleep  #barre  #repeat