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🏋🏻🏋🏻🏋🏻Front Squats and Back Squats work different muscles in different ways because the placement of the bar causes slight changes in motion of the spine, hips, knees and ankles. Quite simply, Front Squats zone in on the quads and upper back, while Back Squats focus more on the hips, glutes and lower back. 
#dublinpersonaltrainer #personaltrainerdublin #irelandfitness #personaltrainerireland #fitnessdublin #fitfamireland #fitfamdublin #fitnessdublin #energieballsbridge #energiegym #energiefitnessclub #ireland #dublin #gymdublin #dublingym #irishgym #irishman #irishfitfam #irishfitness #irelandgym #irelandgyms #dublingyms #flyfitgym #flyfit
🏋🏻🏋🏻🏋🏻Front Squats and Back Squats work different muscles in different ways because the placement of the bar causes slight changes in motion of the spine, hips, knees and ankles. Quite simply, Front Squats zone in on the quads and upper back, while Back Squats focus more on the hips, glutes and lower back. #dublinpersonaltrainer  #personaltrainerdublin  #irelandfitness  #personaltrainerireland  #fitnessdublin  #fitfamireland  #fitfamdublin  #fitnessdublin  #energieballsbridge  #energiegym  #energiefitnessclub  #ireland  #dublin  #gymdublin  #dublingym  #irishgym  #irishman  #irishfitfam  #irishfitness  #irelandgym  #irelandgyms  #dublingyms  #flyfitgym  #flyfit 
Book a class, come to class, do an at home training video, follow your nutrition program, listen to @sjnofilterfitness  we she tell you what you need to do. Book a PT session.  You get out what you put in
Book a class, come to class, do an at home training video, follow your nutrition program, listen to @sjnofilterfitness we she tell you what you need to do. Book a PT session. You get out what you put in
#Repost @mcsportireland (@get_repost)
・・・
The countdown to #FlyefitCHQ is  on and here's a quick install video from our last job @flyefit Drumcondra. 
#mcsport #mcsportgyminstall #precor #spinning #exigo #irishfitfam #irishfitness #cardio #gym #flyefitgyms #turnkey #strenght #ifsc #dublingyms
That's me done for Friday 🤗assignments all night and bed 😍so excited about sleep tonight!😁cardio and lots of stretching. That's my flex Friday 😊#flexibility
That's me done for Friday 🤗assignments all night and bed 😍so excited about sleep tonight!😁cardio and lots of stretching. That's my flex Friday 😊#flexibility 
✍️✍️✍️Sled pushing and pulling develops some solid strength in the glutes, calves, hamstrings, quads, and core, It will not only make you get gains in strength, but you will also improve your aerobic and anaerobic conditioning, it’s intense, and it will burn so good.

Check on my stories for full workout ☝️☝️☝️ Be the best version of yourself 😉

#dublinpersonaltrainer #personaltrainerdublin #irelandfitness #personaltrainerireland #fitnessdublin #fitfamireland #fitfamdublin #fitnessdublin #energieballsbridge #energiegym #energiefitnessclub #ireland #dublin #gymdublin #dublingym #irishgym #irishman #irishfitfam #irishfitness #irelandgym #irelandgyms #dublingyms #flyfitgym #flyfit
✍️✍️✍️Sled pushing and pulling develops some solid strength in the glutes, calves, hamstrings, quads, and core, It will not only make you get gains in strength, but you will also improve your aerobic and anaerobic conditioning, it’s intense, and it will burn so good. Check on my stories for full workout ☝️☝️☝️ Be the best version of yourself 😉 #dublinpersonaltrainer  #personaltrainerdublin  #irelandfitness  #personaltrainerireland  #fitnessdublin  #fitfamireland  #fitfamdublin  #fitnessdublin  #energieballsbridge  #energiegym  #energiefitnessclub  #ireland  #dublin  #gymdublin  #dublingym  #irishgym  #irishman  #irishfitfam  #irishfitness  #irelandgym  #irelandgyms  #dublingyms  #flyfitgym  #flyfit 
For build strength and endurance during high intensity workout, while working your full body and engaging a ton of muscle groups at de same time, mix SkiErg with Ropes, both together also will burn major calories, give you power and great results in a short amount of time. 
Be the best version of yourself💪🏼 #dublinpersonaltrainer #personaltrainerdublin #irelandfitness #personaltrainerireland #fitnessdublin #fitfamireland #fitfamdublin #fitnessdublin #energieballsbridge #energiegym #energiefitnessclub #ireland #dublin #gymdublin #dublingym #irishgym #irishman #irishfitfam #irishfitness #irelandgym #irelandgyms #dublingyms #flyfitgym #flyfit
For build strength and endurance during high intensity workout, while working your full body and engaging a ton of muscle groups at de same time, mix SkiErg with Ropes, both together also will burn major calories, give you power and great results in a short amount of time. Be the best version of yourself💪🏼 #dublinpersonaltrainer  #personaltrainerdublin  #irelandfitness  #personaltrainerireland  #fitnessdublin  #fitfamireland  #fitfamdublin  #fitnessdublin  #energieballsbridge  #energiegym  #energiefitnessclub  #ireland  #dublin  #gymdublin  #dublingym  #irishgym  #irishman  #irishfitfam  #irishfitness  #irelandgym  #irelandgyms  #dublingyms  #flyfitgym  #flyfit 
😷Dark places. Dark faces😷

Deep and meaningful well done to everyone today on the #assaultbike #intervals
😱5x45sec sprints with 3mins rest😱

#nohiding #pukey #bumsandtums #HIT #lacticacid #lacticthreshold #quadpump #thedarkplace #emotional #tears #unit1trainingfacility #dublingyms #irishfitfam #deanohit32cals #beast @dean_roche @cmg_fit @ik_skelzo
✍️✍️✍️The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups, if you need to do one exercise, this is the one to do. The Deadlift works your lower and upper body, including your back muscles, also increases your core strength and adds to core stability. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.

Check my stories for full work out☝️☝️☝️ Be the best version of yourself😉

#dublinpersonaltrainer #personaltrainerdublin #irelandfitness #personaltrainerireland #fitnessdublin #fitfamireland #fitfamdublin #fitnessdublin #energieballsbridge #energiegym #energiefitnessclub #ireland #dublin #gymdublin #dublingym #irishgym #irishman #irishfitfam #irishfitness #irelandgym #irelandgyms #dublingyms
✍️✍️✍️The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups, if you need to do one exercise, this is the one to do. The Deadlift works your lower and upper body, including your back muscles, also increases your core strength and adds to core stability. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities. Check my stories for full work out☝️☝️☝️ Be the best version of yourself😉 #dublinpersonaltrainer  #personaltrainerdublin  #irelandfitness  #personaltrainerireland  #fitnessdublin  #fitfamireland  #fitfamdublin  #fitnessdublin  #energieballsbridge  #energiegym  #energiefitnessclub  #ireland  #dublin  #gymdublin  #dublingym  #irishgym  #irishman  #irishfitfam  #irishfitness  #irelandgym  #irelandgyms  #dublingyms 
Does your warm up look anything like this when you go to train? Okay, there are 1 or 2 drills specific to me and the exercises that comprise my training session but still... or do you just waltz on in and start lifting?? *Pro-tip: WARM UP!!!!!!!!*
#ABCGymLucan #abcfamily #LucanGyms #DublinGyms #DublinFitFam #IrishFitFam #Strength #Conditioning #Mobility #Movement #MovementPrep #PrepWork #WarmUp #PersonalTrainers
Fire up your day!! 🔥🔥 Brian hitting over head slams this morning to fire the CNS 💪 #ABCGym #ABCLucan #Movement #CNSDevelopment #Move #Mobility #PersonalTraining #Strength #Power #Lucan #FitFam #DublinFitFam #Strong #IrishFitFam #DublinGyms #FatLoss #StrengthGain
Check out coach @andyg_fitness and coach @roryyf training with Michael last week! This quick time lapse shows the guys flying through their six minutes of cardio! 🙈 missing the first minute due to technical difficulties... 💔🙈 #ABCGym #ABCLucan #Movement #Conditioning #Cardio #Move #ABCFam #FitFam #LucanGyms #FatLoss #DublinGyms #IrishFitFam #Strong #DublinFitFam #Stronger #ignitethefire #strengthtraining
Quick snapshot of team finisher with @andyg_fitness 💪 missed the first two minutes but sure look 👀 that @plae_us tee giving me strength! 🙌 #ABCGym #ABCLucan #Conditioning #Strength #StopExercisingStartTraining #AssaultBike #Rower #BetterNeverQuits #PLAE #R#FitFam #Fitness #DublinFitFam #DublinGyms #WhatsNext #Nike #NikeTraining
September  Facebook Check  In  Competition 
Check out our page Kiwifit-Glasnevin. 
This month we are giving away
* 2 Weeks Unlimited training and
* A Kiwifit Hoody

Simply check in with us at Kiwifit-Glasnevin,  3 times between now and Sept 30th.
Winner  announced October 1st
Good luck folks
September Facebook Check In Competition Check out our page Kiwifit-Glasnevin. This month we are giving away * 2 Weeks Unlimited training and * A Kiwifit Hoody Simply check in with us at Kiwifit-Glasnevin, 3 times between now and Sept 30th. Winner announced October 1st Good luck folks
Your mammy told you to never go to school without breakfast, now we're telling you never train without warming up! Amy and Eoin getting prepped for squats 👌 #ABCGym #ABCLucan #ABCFam #strengthtraining #WarmUps #HipFlow #Move #Movement #Mobility #DublinGyms #DublinFitFam #IrishFitFam #FitFam #Strong #Stronger #Gains #LucanGyms
♫Hello Darkness My Old Friend♫ Fully committing to the cause is one of the hardest things to coach. We can't force them to put in the effort...but once they go there, they'll understand❤ 
#happyfriday #thedarkplace #intensity #movement #strength #conditioning #comfortzone #goodluck #unit1trainingfacility #irishfitfam #dublingyms #tsa @cmg_fit @ik_skelzo
Deadbug progression 2 for your core

See Level 1 beginners version in last week's posts. 
Tag someone who might want to try this exercise as part of their ab workout. 
#irishfitfam #fitfam #fitspo #fitness #thefemmefitale #physique #fatloss #weightloss #transformation #6pack #core #strength #conditioning #personaltraining #dublin #dublingyms #kiwifit #waisttraining #slimmingworld
Another local business and client offering a 10% discount to our Kiwifit Clients
John Ruth runs the company 'Tours and Transfers' and is one of the 6 Professional drivers for new company called 'Child Friendly Taxis'
Be it tours of Ireland or transfers around the country, check him out. 
Child Friendly Taxis have every type of child seat imagineable from booster seats to baby seats ensuring you get you and your family to your destination safely.

Call John Ruth on 0857206168 and show him your membership card to avail of your Kiwifit Discount.
Another local business and client offering a 10% discount to our Kiwifit Clients John Ruth runs the company 'Tours and Transfers' and is one of the 6 Professional drivers for new company called 'Child Friendly Taxis' Be it tours of Ireland or transfers around the country, check him out. Child Friendly Taxis have every type of child seat imagineable from booster seats to baby seats ensuring you get you and your family to your destination safely. Call John Ruth on 0857206168 and show him your membership card to avail of your Kiwifit Discount.
Most of our clients start out with The Kiwifit 3 Week Kickstart .
While it may only be 3 weeks, we still get fantastic results and set up great foundations for achieving ongoing results on a long term basis.

You get a one hour 1 to 1 consultation,  2 Beginners Mobility Classes, 12 Semi private training Sessions,  Before and After Pictures  and a Certificate of Achievement.
Investment :€149

After the Kickstart, you can continue with the semi private training on a monthly basis whilst still having regular consultations, pictures,nutritional support and new training programmes .

Call us on 01-8041917 to book your consultation for September now.
Most of our clients start out with The Kiwifit 3 Week Kickstart . While it may only be 3 weeks, we still get fantastic results and set up great foundations for achieving ongoing results on a long term basis. You get a one hour 1 to 1 consultation, 2 Beginners Mobility Classes, 12 Semi private training Sessions, Before and After Pictures and a Certificate of Achievement. Investment :€149 After the Kickstart, you can continue with the semi private training on a monthly basis whilst still having regular consultations, pictures,nutritional support and new training programmes . Call us on 01-8041917 to book your consultation for September now.
It's not just the members who train here at ABC Gym... the coaches go through the exact same training sessions on a weekly basis, and not just the fun stuff like Turkish Get Ups, we also do the dirty conditioning work as well! We believe in our programmes! #ABCFam #ABCGym #ABCLucan #Move #Muscle #Mobility #Movement #Conditioning #strengthtraining #Stronger #Strong #Strength #LucanGyms #DublinGyms #FitFam #FatLoss #DublinFitFam #IrishFitFam #TeamABC #TestWeek #Gains
It's not just the members who train here at ABC Gym... the coaches go through the exact same training sessions on a weekly basis, and not just the fun stuff like Turkish Get Ups, we also do the dirty conditioning work as well! We believe in our programmes! #ABCFam  #ABCGym  #ABCLucan  #Move  #Muscle  #Mobility  #Movement  #Conditioning  #strengthtraining  #Stronger  #Strong  #Strength  #LucanGyms  #DublinGyms  #FitFam  #FatLoss  #DublinFitFam  #IrishFitFam  #TeamABC  #TestWeek  #Gains 
Thanks to @thechaptercoach for the inspiration for this post. 
Our trainers will coach you and give you the guidance you need to get your fitness and health moving in the right direction.

Call us on 01-8041917 to book a consultation.
Thanks to @thechaptercoach for the inspiration for this post. Our trainers will coach you and give you the guidance you need to get your fitness and health moving in the right direction. Call us on 01-8041917 to book a consultation.
😘Ledge😘
Very sound of @hollie.murphy.98 - one of the most talented and determined athletes I've ever worked and trained with. You're wasted in Dubai, Holl, come home and play for Ireland, we could have done with your help💚 Strong love, we'll miss the craic @unit1_trainingfacility
@ik_skelzo #darkplace 💚

#sodeep #generalsoundness #iftheresonepersonwhowill #godark #holliemurphy #darkfriends #irishrugby #womensrugby #strengthandconditioning #beasht #unit1trainingfacility #training #terenure #dublingyms #sports #athlete #irishsport #irishfitfam @optimumnutrition_ie
😘Ledge😘 Very sound of @hollie.murphy.98 - one of the most talented and determined athletes I've ever worked and trained with. You're wasted in Dubai, Holl, come home and play for Ireland, we could have done with your help💚 Strong love, we'll miss the craic @unit1_trainingfacility @ik_skelzo #darkplace  💚 #sodeep  #generalsoundness  #iftheresonepersonwhowill  #godark  #holliemurphy  #darkfriends  #irishrugby  #womensrugby  #strengthandconditioning  #beasht  #unit1trainingfacility  #training  #terenure  #dublingyms  #sports  #athlete  #irishsport  #irishfitfam  @optimumnutrition_ie
Fridays at ABC can only mean one thing... TGUs 😍 (Turkish get ups) our programme calls for high CNS demand early in the week, on Fridays and Saturdays we like to reset while still working hard!  Ste has come a long way with his TGUs and they are looking might fine! 😎 #ABCGym #ABCLucan #ABCFam #ABCCommunity #strengthtraining #TurkishGetUps #Move #Movement #NervousSystemTraining #DublinGyms #DublinFitFam #FitFam #IrishFitFam #LucanGyms #TGU #TeamABC
Here we have two absolute gents of ABC, @aidojack1980 and @paul__field completing two of our favourite lower body exercises!! Split squats and RDLs 🤙🍑 excellent progressions to be used in your next training session! #ABCGym #ABCFam #ABCLucan #strengthtraining #rdl #SplitSquat #Gainz #BootyGainz #IrishFitFam #FitFam #DublinFitFam #DublinGyms #LucanGyms #BetterNeverQuits #FirstNeverFollows
How do you fare on the body fat scale?
How do you fare on the body fat scale?
Brian is one of the best characters in the ABC community!! Comes in every day with a smile on his face and cracking jokes, but when it's time to do the tough stuff there's no messing around, he's trained extremely hard since joining and seriously improved his movement... we need more Brian's 🙌 #ABCLucan #ABCGym #ABCFam #ABCCommunity #DublinGyms #Mobility #DublinFitFam #IrishFitFam #FitFam #Stability #Squat #strengthtraining #Stronger #Conditioning #Movement
Some new shots of the recent installation at @flyefit .....we were tasked to design, supply and fit out this 18,000SF monster gym and we did all on time !! No job too big or small and now onto the next project💪👍😎 #mcsport #mcsportgyminstalls #precor #exigo #spinner #spinners #spinning #flyefit #dublingyms #fitness #cardio #strength #irishfitfam #irishfitness #highperformance #turnkey
❤Gym Love❤ mad that it's been 4months. Wut.😲 #Repost @unit1_trainingfacility (@get_repost)
・・・
❤Throwback to the opening of the gym which coincided with owner @cmg_fit 's 30th Bday #fossil ❤

It's been almost 4months and all is going well, finally settled into things after many learnings and our little community is constantly growing and progressing. Very proud of our members and all they've achieved so far. Huge thank you to them and to everyone who has helped along the way. It doesn't go unnoticed. Kudos to genius @pbarnes_
@barnesmedia for the vid  #wutalegend

#craic #tsa #banta #irishfitfam #dublingyms #groupclasses #personaltraining #strength #conditioning #fitness #hit #core #mobility #gymnastics #coaching #cmgfit #optimumnutrition #TeamON @optimumnutrition_ie @ik_skelzo  @paleo_ireland @mcloughlinmillbutchers @grindandgrubd6 @vithitdrinks @jenni_trx @kohcoconut_ireland
❤Gym Love❤ mad that it's been 4months. Wut.😲 #Repost  @unit1_trainingfacility (@get_repost) ・・・ ❤Throwback to the opening of the gym which coincided with owner @cmg_fit 's 30th Bday #fossil  ❤ It's been almost 4months and all is going well, finally settled into things after many learnings and our little community is constantly growing and progressing. Very proud of our members and all they've achieved so far. Huge thank you to them and to everyone who has helped along the way. It doesn't go unnoticed. Kudos to genius @pbarnes_ @barnesmedia for the vid #wutalegend  #craic  #tsa  #banta  #irishfitfam  #dublingyms  #groupclasses  #personaltraining  #strength  #conditioning  #fitness  #hit  #core  #mobility  #gymnastics  #coaching  #cmgfit  #optimumnutrition  #TeamON  @optimumnutrition_ie @ik_skelzo @paleo_ireland @mcloughlinmillbutchers @grindandgrubd6 @vithitdrinks @jenni_trx @kohcoconut_ireland
One of our clients with her  little boy joining in at the the end of her workout. 
He was so exited to try planking, Med Ball Slams and the battle rope. 
#kiwifit #kidscamp #fitkids #teentraining #getfit #irishfitfam #fitfam #fitspo #fitness #motivation #physique #exercise #personaltraining #dublin #dublingyms #dublinfitfam #thefemmefitale #inspiration #mindset
❤Throwback to the opening of the gym which coincided with owner @cmg_fit 's 30th Bday #fossil ❤

It's been almost 4months and all is going well, finally settled into things after many learnings and our little community is constantly growing and progressing. Very proud of our members and all they've achieved so far. Huge thank you to them and to everyone who has helped along the way. It doesn't go unnoticed. Kudos to genius @pbarnes_
@barnesmedia for the vid  #wutalegend

#craic #tsa #banta #irishfitfam #dublingyms #groupclasses #personaltraining #strength #conditioning #fitness #hit #core #mobility #gymnastics #coaching #cmgfit #optimumnutrition #TeamON @optimumnutrition_ie @ik_skelzo  @paleo_ireland @mcloughlinmillbutchers @grindandgrubd6 @vithitdrinks @jenni_trx @kohcoconut_ireland
❤Throwback to the opening of the gym which coincided with owner @cmg_fit 's 30th Bday #fossil  ❤ It's been almost 4months and all is going well, finally settled into things after many learnings and our little community is constantly growing and progressing. Very proud of our members and all they've achieved so far. Huge thank you to them and to everyone who has helped along the way. It doesn't go unnoticed. Kudos to genius @pbarnes_ @barnesmedia for the vid #wutalegend  #craic  #tsa  #banta  #irishfitfam  #dublingyms  #groupclasses  #personaltraining  #strength  #conditioning  #fitness  #hit  #core  #mobility  #gymnastics  #coaching  #cmgfit  #optimumnutrition  #TeamON  @optimumnutrition_ie @ik_skelzo @paleo_ireland @mcloughlinmillbutchers @grindandgrubd6 @vithitdrinks @jenni_trx @kohcoconut_ireland
Get lifting @flyefit....custom Eleiko Competition Plates at Flyefit Drumcondra which are located in the High Performance Room. 
#mcsport #mcsportgyminstall #eleiko  #flyefitdrumcondra #olympiclifting #weightlifting #highperformance #irishfitfam #irishfitness #dublingyms #gym #lifting #strenght #strenghtraining
@flyefit leading the way offering their members a top class experience. This was a pleasure for @mcsportireland as we created, supplied and managed the project from day one!! Here is the main cardio floor and high performance room in the new 18,000 sqf facility at FF Drumcondra. 
#mcsportgyminstalls #precor #flyefit #flyefitdrumcondra #exigo #gym #irishfitfam #irishfitness #cardio #freeweights #strenght #dublingyms #fitness #functionaltraining #strenghtandconditioning #classes #turnkey 💪💪💪
@flyefit leading the way offering their members a top class experience. This was a pleasure for @mcsportireland as we created, supplied and managed the project from day one!! Here is the main cardio floor and high performance room in the new 18,000 sqf facility at FF Drumcondra. #mcsportgyminstalls  #precor  #flyefit  #flyefitdrumcondra  #exigo  #gym  #irishfitfam  #irishfitness  #cardio  #freeweights  #strenght  #dublingyms  #fitness  #functionaltraining  #strenghtandconditioning  #classes  #turnkey  💪💪💪
Day two (Wednesday/Thursday) of our new programme went down a storm 🙌🙌 its different but great! There has been such a buzz in the facility the last two days! #ABCGym #ABCFam #ABCLucan #strengthtraining #TrainingNotExercising #TeamWork #Conditioning #FatLoss #Strength #Stronger #Movement #Move #Mobility #DublinGyms #DublinFitFam #IrishFitFam #FitFam
Well done to one of our clients, Lorna Meleady who did Tough Mudder last wkend representing Kiwifit. 
Brilliant picture👌
Well done to one of our clients, Lorna Meleady who did Tough Mudder last wkend representing Kiwifit. Brilliant picture👌
Seriously though... Bren has made serious progress! He has put great size on in the Lats and upper body in general! Not just about looking big though, Bren has seriously improved in most of his exercises, adding serious strength gains! Keep it up Bren 💪 #ABCGym #ABCLucan #ABCFam #FitFam #DublinFitFam #IrishFitFam #DublinGyms #strengthtraining #Strength #Strong #Muscle #Gains #Conditioning #LucanGyms #TeamABC #TeamWork #TrainingNotExercising
Cycling is a great form of cardio. Engages large muscle groups in a sustained activity which elevates your heart rate for a large number of health benefits: burns fat, builds endurance, suppresses appetite, reduces stress, strengthens the heart muscle, increases metabolism, improves your hormonal profile... the list goes on.
Easier on the joints than running and everyone has an access to a bike, right? 
You can do it as a solo session or as a part of your weights session for a warm up / cool down. 
Give these intervals a try: 
HIIT CYCLE 20 min 
2 minute warm up (RPM 80 / WATTS 100)

30 sec standing climb WATTS 100
30 sec seated climb WATTS 100
30 sec seated sprint WATTS 150-250
X4

30 sec seated climb WATTS 100
30 sec standing climb WATTS 100
30 sec standing sprint WATTS 150-250
X4

30 sec standing climb WATTS 100
20 sec standing attack WATTS 150-250
20 sec seated attack WATTS 150-250
X 4

Find your own sprint and climb gear referencing to suggested WATTS and take a minute of active rest between sets (RPM 80 / WATTS 100)

We're no joke when we sit on that bike. Beast mode on! Come check us out next Wednesday 7pm @anytimefitnesskilmainham

#spinclass #grouptraining #fitnessinstructor
#cycle #fatloss #hiit #sweatsession #joyride #spinning #intervaltraining #fitfam #fitspo #fitfun #irishfitfam #dublinfitfam #dublinfitness #trainingmodeon #sweatitout #trainforlife #gettingstronger #beastmodeon 
#dublingyms #anytimefitness #anytimefitnesskilmainham #anytimefitnessirl
Cycling is a great form of cardio. Engages large muscle groups in a sustained activity which elevates your heart rate for a large number of health benefits: burns fat, builds endurance, suppresses appetite, reduces stress, strengthens the heart muscle, increases metabolism, improves your hormonal profile... the list goes on. Easier on the joints than running and everyone has an access to a bike, right? You can do it as a solo session or as a part of your weights session for a warm up / cool down. Give these intervals a try: HIIT CYCLE 20 min 2 minute warm up (RPM 80 / WATTS 100) 30 sec standing climb WATTS 100 30 sec seated climb WATTS 100 30 sec seated sprint WATTS 150-250 X4 30 sec seated climb WATTS 100 30 sec standing climb WATTS 100 30 sec standing sprint WATTS 150-250 X4 30 sec standing climb WATTS 100 20 sec standing attack WATTS 150-250 20 sec seated attack WATTS 150-250 X 4 Find your own sprint and climb gear referencing to suggested WATTS and take a minute of active rest between sets (RPM 80 / WATTS 100) We're no joke when we sit on that bike. Beast mode on! Come check us out next Wednesday 7pm @anytimefitnesskilmainham #spinclass  #grouptraining  #fitnessinstructor  #cycle  #fatloss  #hiit  #sweatsession  #joyride  #spinning  #intervaltraining  #fitfam  #fitspo  #fitfun  #irishfitfam  #dublinfitfam  #dublinfitness  #trainingmodeon  #sweatitout  #trainforlife  #gettingstronger  #beastmodeon  #dublingyms  #anytimefitness  #anytimefitnesskilmainham  #anytimefitnessirl 
🐍 @cmg_fit is back from hols...the ssshhhnnake🐍 Just in time for Saturday Swole and Sexy Sesh💪💦Again, as forewarned by @ik_skelzo during zee week, class will take place post LIONS MATCH @11AM 🦁☡🏉 #rogby

#ruggerbuggers #lionstour2017 #strength #swole #sick #sweaty #sexay #shnakey #pushups #triceps #deepburn #entrapment #shtyle #catherinezitajones #unit1trainingfacility #cmgfit #optimumnutrition #TeamON #irishfitfam #dublingyms @optimumnutrition_ie @jenni_trx #swolenation
🐍 @cmg_fit is back from hols...the ssshhhnnake🐍 Just in time for Saturday Swole and Sexy Sesh💪💦Again, as forewarned by @ik_skelzo during zee week, class will take place post LIONS MATCH @11AM 🦁☡🏉 #rogby  #ruggerbuggers  #lionstour2017  #strength  #swole  #sick  #sweaty  #sexay  #shnakey  #pushups  #triceps  #deepburn  #entrapment  #shtyle  #catherinezitajones  #unit1trainingfacility  #cmgfit  #optimumnutrition  #TeamON  #irishfitfam  #dublingyms  @optimumnutrition_ie @jenni_trx #swolenation 
❤💀Assault💀❤ Nothing like a blow out on the bike. Dark Place. ALERT: SATURDAY SWOLE AND SEXY CLASS starting half an hour later tomorrow at 1030am to try accommodate the rugby heads. So no excuses @ace_aesthetics @moraner13 @davehare #beginnerswelcome #itsokdave

#strength #swole #sick #sexy #savage #session #saturdays #unit1trainingfacility #cmgfit #bassbeats #bass #beasts #banter #bootays #irishfitfam #assaultbike #weighttraining #strengthandconditioning #HIT #dublingyms #optimumnutrition #TeamON
❤💀Assault💀❤ Nothing like a blow out on the bike. Dark Place. ALERT: SATURDAY SWOLE AND SEXY CLASS starting half an hour later tomorrow at 1030am to try accommodate the rugby heads. So no excuses @ace_aesthetics @moraner13 @davehare #beginnerswelcome  #itsokdave  #strength  #swole  #sick  #sexy  #savage  #session  #saturdays  #unit1trainingfacility  #cmgfit  #bassbeats  #bass  #beasts  #banter  #bootays  #irishfitfam  #assaultbike  #weighttraining  #strengthandconditioning  #HIT  #dublingyms  #optimumnutrition  #TeamON 
❤☻Shtawwwp. We know.☻❤We're pretty handy with an aul can of spray paint. Not. We got the extremely talented #graffiti #artist @n.nnathan to finally sort out our lack of signage. Free hand. No joke. 
#thankyou #wutalegend #derelicte #dublingraffiti #art #orsh #orshy #dublingyms #irishfitfam #terenure #training #cmgfit #personaltraining #groupclasses #craicagusceol #strengthandconditioning #HIT #weightlifting #core #mobility #gymnastics #darkplace #happyplace @cmg_fit @jenni_trx @ik_skelzo #coaches #dreamteam #TeamON @optimumnutrition_ie
❤☻Shtawwwp. We know.☻❤We're pretty handy with an aul can of spray paint. Not. We got the extremely talented #graffiti  #artist  @n.nnathan to finally sort out our lack of signage. Free hand. No joke. #thankyou  #wutalegend  #derelicte  #dublingraffiti  #art  #orsh  #orshy  #dublingyms  #irishfitfam  #terenure  #training  #cmgfit  #personaltraining  #groupclasses  #craicagusceol  #strengthandconditioning  #HIT  #weightlifting  #core  #mobility  #gymnastics  #darkplace  #happyplace  @cmg_fit @jenni_trx @ik_skelzo #coaches  #dreamteam  #TeamON  @optimumnutrition_ie
Thursday Leg Day with @metabolicfitness actual footage from Hell 😂😂😂
Try this for a serious Leg session!!!
We did our usual warm up, roll out & dynamic stretching into this!!!
SUPER SETS👇🏻👇🏻👇🏻
Split squat- getting heavier each round I finished on 16kg ( 8 reps) 
X
Swings outside the knees 30 sec  straight into 
15 sec lung pulse (each leg) 
You could use KB here too!!!( I hate those weighted bats) 🤡
 4 sets 
Deadlift getting heavier x 8 reps 
X
Single Leg Curls 8 each legs getting heavier 
4 sets 
Box jumps 5 reps 
X
Hip thrusts with resistance bands push those knees out at the top! 15 reps 
4 sets & RELAX😏
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#fitfam #fitness #metabolicfitness #legday #thursdayworkout #workoutoftheday #naturalbornfeeder #training #legtraining #legworkout #dublingyms
Thursday Leg Day with @metabolicfitness actual footage from Hell 😂😂😂 Try this for a serious Leg session!!! We did our usual warm up, roll out & dynamic stretching into this!!! SUPER SETS👇🏻👇🏻👇🏻 Split squat- getting heavier each round I finished on 16kg ( 8 reps) X Swings outside the knees 30 sec straight into 15 sec lung pulse (each leg) You could use KB here too!!!( I hate those weighted bats) 🤡 4 sets Deadlift getting heavier x 8 reps X Single Leg Curls 8 each legs getting heavier 4 sets Box jumps 5 reps X Hip thrusts with resistance bands push those knees out at the top! 15 reps 4 sets & RELAX😏 - - - - - - #fitfam  #fitness  #metabolicfitness  #legday  #thursdayworkout  #workoutoftheday  #naturalbornfeeder  #training  #legtraining  #legworkout  #dublingyms 
Nervous about joining a gym because of your age, fitness levels , weight or ability? 
Have a listen to Paul feedback. It might encourage you to take that first step and talk to us today.

Call us on 01-8041917 to speak to a trainer today about how we can help you reach your goal. 
#irishfitfam #fitfam #thefemmefitale #inspiration #mindset #ukfitfam #ireland #kiwifit #glasnevin #sutton #dublin #dublingyms #dublinfitfam #irish #fatloss #dedication #goalsetting #cleaneating
Nervous about joining a gym because of your age, fitness levels , weight or ability? Have a listen to Paul feedback. It might encourage you to take that first step and talk to us today. Call us on 01-8041917 to speak to a trainer today about how we can help you reach your goal. #irishfitfam  #fitfam  #thefemmefitale  #inspiration  #mindset  #ukfitfam  #ireland  #kiwifit  #glasnevin  #sutton  #dublin  #dublingyms  #dublinfitfam  #irish  #fatloss  #dedication  #goalsetting  #cleaneating 
Roz nailing her Metabolic session this morning, she's making serious progress #hardwork #dedication 💪🏻🙌 #Repost @rozannapurcell 
Recently changed one of my sessions with @metabolicfitness to more of a full body movements kinda day and he's showing me KB flow & I'm loving it ❤️. Check out these 3 exercises we did 4 rounds of each keeping reps up👌🏻 I posted our Tricep finisher in stories to get that 🔥🔥🔥
Gear- Top @reebokwomenuk 
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#fitfam #training #kettlebellworkout #naturalbornfeeder #workout #workoutoftheday #fullbodyworkout #dublingyms #metabolicfitness
Roz nailing her Metabolic session this morning, she's making serious progress #hardwork  #dedication  💪🏻🙌 #Repost  @rozannapurcell Recently changed one of my sessions with @metabolicfitness to more of a full body movements kinda day and he's showing me KB flow & I'm loving it ❤️. Check out these 3 exercises we did 4 rounds of each keeping reps up👌🏻 I posted our Tricep finisher in stories to get that 🔥🔥🔥 Gear- Top @reebokwomenuk Pants @varley - - - - - - #fitfam  #training  #kettlebellworkout  #naturalbornfeeder  #workout  #workoutoftheday  #fullbodyworkout  #dublingyms  #metabolicfitness 
🐒😈BLESSED to have our gym located in this suntrap. We can train/sleep inside & out... Scorching forecast for today and 2mo: SUMMER IS HERE, QUICK, COME FIND YOUR ABS AND GET RIPPED 'n' STUFF. Class 530pm today and 10am 2mo. Poor Root @ruthiemcglynn 😈🐒 #root #sleepisit #legend #therootthatkeepsongiving #recovery #norecovery #ripped #abs #beachbod #sculpted #strengthandconditioning #gohardorgohome #HIT #alwayscreepinneversleepin #irishfitfam #dublingyms #personaltraining #groupclasses #craic #divilment #jackedandtanned #unit1trainingfacility @cmg_fit @ik_skelzo @jenni_trx @optimumnutrition_ie
🐒😈BLESSED to have our gym located in this suntrap. We can train/sleep inside & out... Scorching forecast for today and 2mo: SUMMER IS HERE, QUICK, COME FIND YOUR ABS AND GET RIPPED 'n' STUFF. Class 530pm today and 10am 2mo. Poor Root @ruthiemcglynn 😈🐒 #root  #sleepisit  #legend  #therootthatkeepsongiving  #recovery  #norecovery  #ripped  #abs  #beachbod  #sculpted  #strengthandconditioning  #gohardorgohome  #HIT  #alwayscreepinneversleepin  #irishfitfam  #dublingyms  #personaltraining  #groupclasses  #craic  #divilment  #jackedandtanned  #unit1trainingfacility  @cmg_fit @ik_skelzo @jenni_trx @optimumnutrition_ie
Well done to Gavin who just finished 4 Weeks of training. 
4 x30 minute sessions a week

Focusing on resistance training ,Core strengthening and High Intensity Interval training. 
Nutrition is a huge part of achieving results like this. 
Remember,  you can't out train a bad diet. 
Call us on 01-8041917 to book a consultation. 
#irishfitfam #fitfam #fitspo #fitness #thefemmefitale #physique #fatloss #bodybuilding #squats #instahealth #ukfitfam #ireland #kiwifit #glasnevin #phibsboro #drumcondra #ashbourne #cabra #whitehall #finglas #santry #poppintree #dublinfitfam #dublingyms #personaltraining #coaching
Well done to Gavin who just finished 4 Weeks of training. 4 x30 minute sessions a week Focusing on resistance training ,Core strengthening and High Intensity Interval training. Nutrition is a huge part of achieving results like this. Remember, you can't out train a bad diet. Call us on 01-8041917 to book a consultation. #irishfitfam  #fitfam  #fitspo  #fitness  #thefemmefitale  #physique  #fatloss  #bodybuilding  #squats  #instahealth  #ukfitfam  #ireland  #kiwifit  #glasnevin  #phibsboro  #drumcondra  #ashbourne  #cabra  #whitehall  #finglas  #santry  #poppintree  #dublinfitfam  #dublingyms  #personaltraining  #coaching 
When you have a gym close to you every time, whenever you are, it's hard to find an excuse not to get moving.
#1card #startnow #noexcuses #dublingyms #fitness #wellness #transformation #motivation #determination #irishfitfam #corporatewellness #
OK, so it's a quarter past midday and my eyes are barely opened....but I'm still determined! Happy Monday! 👍💪 #nevermissamonday #health #fitness #workout #workoutmotivation #gymlife #noexcuses #irishfitfam #dublinfitfam #dublin #iveaghfitness #dublingyms #health #fitnessclasses
#justdoit #bodybuilding #body #aesthetic
About to take my first round of things to San Diego, see you soon SD @parallelplanetproduction ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #MaleModel #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk #Follow #F4F #L4L
About to take my first round of things to San Diego, see you soon SD @parallelplanetproduction ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt  #FashionLife  #MaleModel  #DublinGyms  #IrishMMA  #Travel  #TravelLife  #Chef  #ChefLife  #MMA  #MMALife  #Wine  #WineLife  #Bartender  #BartenderLife  #Dublin  #Ireland  #Spain  #Ibiza  #HereIComeIbiza  #CraftBeer  #CraftCocktails  #Cocktails  #Music  #MusicLife  #Funk  #LaFunk  #Follow  #F4F  #L4L 
Good morning everyone! Hope everyone has a great Saturday, Time for me to start moving to San Diego @parallelplanetproduction ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #MaleModel #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk #Follow #F4F #Reebok
Good morning everyone! Hope everyone has a great Saturday, Time for me to start moving to San Diego @parallelplanetproduction ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt  #FashionLife  #MaleModel  #DublinGyms  #IrishMMA  #Travel  #TravelLife  #Chef  #ChefLife  #MMA  #MMALife  #Wine  #WineLife  #Bartender  #BartenderLife  #Dublin  #Ireland  #Spain  #Ibiza  #HereIComeIbiza  #CraftBeer  #CraftCocktails  #Cocktails  #Music  #MusicLife  #Funk  #LaFunk  #Follow  #F4F  #Reebok 
Thanks for the shirt @thefearless_alfred Best coach/friend I've ever had, make sure to check out our photos and video coming out soon and make sure to check out the gym @teamgfc and show your support by following them! @parallelplanetproduction ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #MaleModel #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk #Follow #F4F #Reebok
Thanks for the shirt @thefearless_alfred Best coach/friend I've ever had, make sure to check out our photos and video coming out soon and make sure to check out the gym @teamgfc and show your support by following them! @parallelplanetproduction ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt  #FashionLife  #MaleModel  #DublinGyms  #IrishMMA  #Travel  #TravelLife  #Chef  #ChefLife  #MMA  #MMALife  #Wine  #WineLife  #Bartender  #BartenderLife  #Dublin  #Ireland  #Spain  #Ibiza  #HereIComeIbiza  #CraftBeer  #CraftCocktails  #Cocktails  #Music  #MusicLife  #Funk  #LaFunk  #Follow  #F4F  #Reebok 
Stay tuned for more amazing shots like this one of my stay at @wooldridgecreekwinery ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #MaleModel #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk #Follow #F4F
"Tried to save myself but myself keep slipping away" I'm sorry to let everybody know but I won't be traveling as soon as I thought. Sadly I'll be in San Diego for a few months regrouping. If anyone there still knows me hit me up, I could use some friends right now. :'(... Check out and share the go fund me, much love. gofundme.com/3n8d3v4 #FineArt #FashionLife #MaleModel #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
"Tried to save myself but myself keep slipping away" I'm sorry to let everybody know but I won't be traveling as soon as I thought. Sadly I'll be in San Diego for a few months regrouping. If anyone there still knows me hit me up, I could use some friends right now. :'(... Check out and share the go fund me, much love. gofundme.com/3n8d3v4 #FineArt  #FashionLife  #MaleModel  #DublinGyms  #IrishMMA  #Travel  #TravelLife  #Chef  #ChefLife  #MMA  #MMALife  #Wine  #WineLife  #Bartender  #BartenderLife  #Dublin  #Ireland  #Spain  #Ibiza  #HereIComeIbiza  #CraftBeer  #CraftCocktails  #Cocktails  #Music  #MusicLife  #Funk  #LaFunk 
"Tried to save myself but myself keep slipping away" I'm sorry to let everybody know but I won't be traveling as soon as I thought. Sadly I'll be in San Diego for a few months regrouping. If anyone there still knows me hit me up, I could use some friends right now. :'(... Check out and share the go fund me, much love. gofundme.com/3n8d3v4 #FineArt #FashionLife #MaleModel #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
"Tried to save myself but myself keep slipping away" I'm sorry to let everybody know but I won't be traveling as soon as I thought. Sadly I'll be in San Diego for a few months regrouping. If anyone there still knows me hit me up, I could use some friends right now. :'(... Check out and share the go fund me, much love. gofundme.com/3n8d3v4 #FineArt  #FashionLife  #MaleModel  #DublinGyms  #IrishMMA  #Travel  #TravelLife  #Chef  #ChefLife  #MMA  #MMALife  #Wine  #WineLife  #Bartender  #BartenderLife  #Dublin  #Ireland  #Spain  #Ibiza  #HereIComeIbiza  #CraftBeer  #CraftCocktails  #Cocktails  #Music  #MusicLife  #Funk  #LaFunk 
Almost forgot about this dankness this last night ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Sneak peek of @heapsnheaps playing at Harvard and Stone ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Nothing like letting a drunk guy use your skateboard for 20 bucks to impress his girlfriend and get free drinks ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
I will always have a special place in my heart for Hawaiian barbecue ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Just finished some head shots for my good friend Rosavel ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Some of my favorite photos I've ever shot at Salvation Mountain with my friend Melissa ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Some of my favorite photos I've ever shot at Salvation Mountain with my friend Melissa ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Some of my favorite photos I've ever shot at Salvation Mountain with my friend Melissa ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
Some of my favorite photos I've ever shot at Salvation Mountain with my friend Melissa ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk
People in Beverly Hills can be weird LOL ;] plz check out and share the go fund me love!!! gofundme.com/3n8d3v4 #FineArt #FashionLife #DublinGyms #IrishMMA #Travel #TravelLife #Chef #ChefLife #MMA #MMALife #Wine #WineLife #Bartender #BartenderLife #Dublin #Ireland #Spain #Ibiza #HereIComeIbiza #CraftBeer #CraftCocktails #Cocktails #Music #MusicLife #Funk #LaFunk