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Morning guys it’s all about starting the right way, here’s a quick home workout you can do by yourself or even with a fitness body when you get a chance. 
Stay connected with FitFlick and find a fitness body today. #fitnessbuddy #fit #fitfamdublin #fitness #fitgirl #fitman #warmup
Morning guys it’s all about starting the right way, here’s a quick home workout you can do by yourself or even with a fitness body when you get a chance. Stay connected with FitFlick and find a fitness body today. #fitnessbuddy  #fit  #fitfamdublin  #fitness  #fitgirl  #fitman  #warmup 
Morning girls, here’s a quick home workout you can do by yourself or even with a fitness body when you get a chance. 
Stay connected with FitFlick and find a fitness body today. #fitnessbuddy #fit #fitfamdublin #fitness #fitgirl #fitwoman
Nearly healed now 🙌 new ink and I finally got my third eye 💉 big thank you for this random visit to Darek from @spidertattoo26 and thanks for the offer to finish that leg on the next cork tattoo expo ❤️ of course I am taking it 😉 took a few days off training 👌 feeling a bit bloated 🐷 #quickmass 🤣 the water is not fully down yet but staying clean for the last few days 😁 awaiting for a new diet plan and training from the boss 🤗 and back to the grind 👌 no more excuses 👊 happy hump day peeps 🍑I will catch up with you tomorrow #newink#girlswithink#inkygoodness#bodybuilding#fitfam#fitfamdublin#fitfamuk#fitfamireland#fit#fitmama#girlswithmuscles#girlswithtattoos#muscle#gains#gainsaddicted#gymaddict#eatclean#traindirty#polishgirl#nomoreexcuses#nopainnogain
Nearly healed now 🙌 new ink and I finally got my third eye 💉 big thank you for this random visit to Darek from @spidertattoo26 and thanks for the offer to finish that leg on the next cork tattoo expo ❤️ of course I am taking it 😉 took a few days off training 👌 feeling a bit bloated 🐷 #quickmass  🤣 the water is not fully down yet but staying clean for the last few days 😁 awaiting for a new diet plan and training from the boss 🤗 and back to the grind 👌 no more excuses 👊 happy hump day peeps 🍑I will catch up with you tomorrow #newink #girlswithink #inkygoodness #bodybuilding #fitfam #fitfamdublin #fitfamuk #fitfamireland #fit #fitmama #girlswithmuscles #girlswithtattoos #muscle #gains #gainsaddicted #gymaddict #eatclean #traindirty #polishgirl #nomoreexcuses #nopainnogain 
Repost from @cartergood this is 100% accurate. The aggressiveness of your caloric deficit will determine how much weight you’ll lose(that includes muscle if your macros and training aren’t  on point) your exercise routine will determine how much muscle you retain and how quickly you lose the fat. Do tons of cardio and lift in the high rep/pump range while in a caloric deficit and I guarantee you that you’ll lose a sizeable amount of muscle along with the fat. I’ve never suffered strength losses on a cut and even make strength gains sometimes. I lift almost exclusively in the 1-6 rep ranges. By almost exclusively I mean 90% of my lifting is done in that range. Scientific studies have proven that this is the best way to train and with the results I’ve experienced it only solidifies it😁😁😁 #flexibledieting #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 this is 100% accurate. The aggressiveness of your caloric deficit will determine how much weight you’ll lose(that includes muscle if your macros and training aren’t on point) your exercise routine will determine how much muscle you retain and how quickly you lose the fat. Do tons of cardio and lift in the high rep/pump range while in a caloric deficit and I guarantee you that you’ll lose a sizeable amount of muscle along with the fat. I’ve never suffered strength losses on a cut and even make strength gains sometimes. I lift almost exclusively in the 1-6 rep ranges. By almost exclusively I mean 90% of my lifting is done in that range. Scientific studies have proven that this is the best way to train and with the results I’ve experienced it only solidifies it😁😁😁 #flexibledieting  #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 
Mutant Test 30 Day Supply
Bioactive Test Supplement

Modern Nutrition
Bray | Coolock | Dublin 2

#testosterone #hormone #mutanttest #mutant #nutrition #anabolic #sexdrive #libido #musclegain #supplements #recovery #hormonebooster #life #leanmass #fitness #bodybuilding #workout #heavyweight #modernnutrition #fitfamdublin
This is a really simple, quick and easy to make high protein snack that's low in calories and quite filling 😋
-
Contains:
Fage low fat Greek yogurt
Chocolate whey protein -
100g of The fage Greek yogurt only comes to 60 calories and contains 10g of protein (contains mostly casein which is a slower digesting protein) Adding some chocolate whey protein (or a flavoured protein of your preference) bumps up the protein even more and makes it a really tasty and filling snack 👌🏻
Repost @charizmafitness
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#irishbusiness #munster #hurling #gaelicfootball #waterford #wexford
This is a really simple, quick and easy to make high protein snack that's low in calories and quite filling 😋 - Contains: Fage low fat Greek yogurt Chocolate whey protein - 100g of The fage Greek yogurt only comes to 60 calories and contains 10g of protein (contains mostly casein which is a slower digesting protein) Adding some chocolate whey protein (or a flavoured protein of your preference) bumps up the protein even more and makes it a really tasty and filling snack 👌🏻 Repost @charizmafitness #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #irishbusiness  #munster  #hurling  #gaelicfootball  #waterford  #wexford 
🎉SPECIAL OFFER🎉 -  LESS THAN HALF PRICE CLASSES🏔💁🏻‍♂️ 🔹30 minute Altitude class €10✔️
🔹No contract, Pay as you train✔️
🔹Quality training, Amazing Results✔️
🔹Suitable for all levels & abilities✔️
🔹Perfect time for beginners to join✔️ This offer will only be available for 4 weeks, limited places available- contact me to book your place now🏋🏻💪🏻
Contact me via Facebook💁🏻‍♂️ or 📩Email- leedohertyfitness@gmail.com 
#BeginYourJouney🔛🔝
#altitude #fitfamdublin #dublinfitness #tallaght #dublinfitfam #fitfamireland #personaltrainer #irishfitfam
🎉SPECIAL OFFER🎉 - LESS THAN HALF PRICE CLASSES🏔💁🏻‍♂️ 🔹30 minute Altitude class €10✔️ 🔹No contract, Pay as you train✔️ 🔹Quality training, Amazing Results✔️ 🔹Suitable for all levels & abilities✔️ 🔹Perfect time for beginners to join✔️ This offer will only be available for 4 weeks, limited places available- contact me to book your place now🏋🏻💪🏻 Contact me via Facebook💁🏻‍♂️ or 📩Email- leedohertyfitness@gmail.com #BeginYourJouney 🔛🔝 #altitude  #fitfamdublin  #dublinfitness  #tallaght  #dublinfitfam  #fitfamireland  #personaltrainer  #irishfitfam 
Our 🌪STORM SALE🌪 is still going on all Kinetica, Olimp and Meridian products. Check out our site and use the discount code: Ophelia10
.
#dundalk #irishcrossfit #irishfitfam #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #irishbusiness #ukfitfam #gaelicfootball #waterford #wexford
Our 🌪STORM SALE🌪 is still going on all Kinetica, Olimp and Meridian products. Check out our site and use the discount code: Ophelia10 . #dundalk  #irishcrossfit  #irishfitfam  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #irishbusiness  #ukfitfam  #gaelicfootball  #waterford  #wexford 
Cinnamon Roll Protein Balls
From @goodandguiltyvegan
1 ½ cups almonds.
1 ½ scoops Sunwarrior vanilla protein.
1 Tbs cinnamon.
1 cup pitted dates – soaked in warm water for 30 minutes.
2 Tbs maple syrup.
2 Tbs water.
In a food processor, grind almonds until you get a coarse flour consistency. You’ll want some crunch in the almonds, so don’t go all the way to flour!
Place almond grounds in a large bowl and add the protein powder and cinnamon. Mix well to combine.
In the same food processor, add your soaked dates, maple syrup and water. Process until smooth. Add date mixture to almond mixture and stir well to combine.
Divide batter into 12 balls. Eat right away, or store in fridge for up to 2 weeks.
.
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #irishbusiness #hurling #gaelicfootball #waterford #wexford
Cinnamon Roll Protein Balls From @goodandguiltyvegan 1 ½ cups almonds. 1 ½ scoops Sunwarrior vanilla protein. 1 Tbs cinnamon. 1 cup pitted dates – soaked in warm water for 30 minutes. 2 Tbs maple syrup. 2 Tbs water. In a food processor, grind almonds until you get a coarse flour consistency. You’ll want some crunch in the almonds, so don’t go all the way to flour! Place almond grounds in a large bowl and add the protein powder and cinnamon. Mix well to combine. In the same food processor, add your soaked dates, maple syrup and water. Process until smooth. Add date mixture to almond mixture and stir well to combine. Divide batter into 12 balls. Eat right away, or store in fridge for up to 2 weeks. . #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #irishbusiness  #hurling  #gaelicfootball  #waterford  #wexford 
Never miss a Sunday brilliant hitt session this morning  @joe_dunne_fitness #irishfitfam #FITFAM #fitfamdublin #strengthandconditioning #lovelifting #girlswithmuscle #girlswholift
CREATINE🏋🏻
💪🏽Creatine has been shown countless times to help increase muscular strength and power output✅
.
🚴Creatine also aids in aerobic capacity and muscular endurance, leading to added hypertrophy due to an increase in training volume✅
.
🚑Long term studies show that a dosage of 5g/day is perfectly safe in those with good renal health❤️
.
📌To conclude, some people may see no benefits (roughly 30% of people). However, creatine for the most part is an effective supplement, which is cheap and completely safe to use✌🏽
.
🤙🏼Tag a friend for a chance to win a free training programme! DM me with any fitness questions📥
Repost @physiotrition
.
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #irishbusiness #hurling #gaelicfootball #waterford #wexford
CREATINE🏋🏻 💪🏽Creatine has been shown countless times to help increase muscular strength and power output✅ . 🚴Creatine also aids in aerobic capacity and muscular endurance, leading to added hypertrophy due to an increase in training volume✅ . 🚑Long term studies show that a dosage of 5g/day is perfectly safe in those with good renal health❤️ . 📌To conclude, some people may see no benefits (roughly 30% of people). However, creatine for the most part is an effective supplement, which is cheap and completely safe to use✌🏽 . 🤙🏼Tag a friend for a chance to win a free training programme! DM me with any fitness questions📥 Repost @physiotrition . #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #irishbusiness  #hurling  #gaelicfootball  #waterford  #wexford 
INTRODUCING FITFLICK CLOTHING. Comes in POLO T shirts for men. This is available on depop check out our clothing and follow the movement.
INTRODUCING FITFLICK CLOTHING. Comes in POLO T shirts for men. This is available on depop check out our clothing and follow the movement.
FITFLICK CLOTHING IS NOW AVAILABLE GUYS!! http://depop.com/fitflick_/fitflick_-introducing-slim-fitted-fitflick-t only €15 for these quality t shirts. Cop them ASAP they are going fast!! #fitflick #fitness #fashion #style
FITFLICK CLOTHING IS NOW AVAILABLE GUYS!! http://depop.com/fitflick_/fitflick_-introducing-slim-fitted-fitflick-t only €15 for these quality t shirts. Cop them ASAP they are going fast!! #fitflick  #fitness  #fashion  #style 
The cut along with revealing my abs more and more has also been pretty evident in the change to my face😂😂photo on the left was 14 weeks ago when I started my cut and the photo on the right is from today😁 refeed coming up tomorrow and my reverse diet starts in just under 2 weeks😊 #fitnesstransformation #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
The cut along with revealing my abs more and more has also been pretty evident in the change to my face😂😂photo on the left was 14 weeks ago when I started my cut and the photo on the right is from today😁 refeed coming up tomorrow and my reverse diet starts in just under 2 weeks😊 #fitnesstransformation  #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 
💥Monday Prep Talk💥
After a weekend of relaxation 😌 or getting drunk🙃, Or in my case stressing over football 🤕😂.
Monday's almost upon us, And usually a lot of us may spend the day moping around work or the house eating crap and just about surviving before heading home to bed without doing any of the productive things we'd really like to get done. I'm challenging anyone who feels like this to change our Monday's from tomorrow onwards, Get to the gym, And Train 🏋😜 I promise you will feel better for it and it will set you up for the week. It's all about momentum guys if we let Monday's beat us then Tuesday probably won't be much better and so on. We beat Monday, Come Tuesday were killing it in the gym 💪 It's not a question of Will Power it's just either You DO 👍 or You DONT 👎, What got me thinking of this is this storm 🌪 coming tomorrow, I know we all need to be careful and lets see what the weathers like buy unless it's dangerous don't let the weather, Feeling tired or even being hungover destroy your new week. Try it one time and you'll never look at lazy Monday's the same again. 
Also Altitude Strength and Conditioning walk in classes in the pipeline anybody interested in trying them out get in touch either though Facebook or email at Leedohertyfitness@gmail.com.
Happy Sunday 😁 #fitfamdublin #dublinfitfam #dublinfitness #dublin #dublinpersonaltrainer #dublinpt #tallaght #irishfitfam #fitfamireland #gymlife #mondaymotivation #fitfam #personaltrainer #fitnessmotivation
💥Monday Prep Talk💥 After a weekend of relaxation 😌 or getting drunk🙃, Or in my case stressing over football 🤕😂. Monday's almost upon us, And usually a lot of us may spend the day moping around work or the house eating crap and just about surviving before heading home to bed without doing any of the productive things we'd really like to get done. I'm challenging anyone who feels like this to change our Monday's from tomorrow onwards, Get to the gym, And Train 🏋😜 I promise you will feel better for it and it will set you up for the week. It's all about momentum guys if we let Monday's beat us then Tuesday probably won't be much better and so on. We beat Monday, Come Tuesday were killing it in the gym 💪 It's not a question of Will Power it's just either You DO 👍 or You DONT 👎, What got me thinking of this is this storm 🌪 coming tomorrow, I know we all need to be careful and lets see what the weathers like buy unless it's dangerous don't let the weather, Feeling tired or even being hungover destroy your new week. Try it one time and you'll never look at lazy Monday's the same again. Also Altitude Strength and Conditioning walk in classes in the pipeline anybody interested in trying them out get in touch either though Facebook or email at Leedohertyfitness@gmail.com. Happy Sunday 😁 #fitfamdublin  #dublinfitfam  #dublinfitness  #dublin  #dublinpersonaltrainer  #dublinpt  #tallaght  #irishfitfam  #fitfamireland  #gymlife  #mondaymotivation  #fitfam  #personaltrainer  #fitnessmotivation 
This is so true. A lot of people are caught in a cycle of binge eating and then punishing themselves with extra exercise along with drastically reduced calories or even a full day fast sometimes. I’ve definitely been guilty of this in the past so I completely understand. The main thing to remember is to listen to your body. Find out what’s making you stuck in that cycle and address it. Never ever train through pain or injury. If you feel pain during a certain exercise,stop immediately. It could be as simple a solution as a tweak in your form or you might just be due a few rest days. Rest is not the enemy even though I don’t enjoy my rest days I know they’re absolutely necessary😊😊 The bottom line here is listen to your body,don’t starve yourself and approach your goals with a healthy mindset based on a moderately aggressive caloric deficit along with a properly complementary training programme and you’ll do perfect😁😁 #health #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
This is so true. A lot of people are caught in a cycle of binge eating and then punishing themselves with extra exercise along with drastically reduced calories or even a full day fast sometimes. I’ve definitely been guilty of this in the past so I completely understand. The main thing to remember is to listen to your body. Find out what’s making you stuck in that cycle and address it. Never ever train through pain or injury. If you feel pain during a certain exercise,stop immediately. It could be as simple a solution as a tweak in your form or you might just be due a few rest days. Rest is not the enemy even though I don’t enjoy my rest days I know they’re absolutely necessary😊😊 The bottom line here is listen to your body,don’t starve yourself and approach your goals with a healthy mindset based on a moderately aggressive caloric deficit along with a properly complementary training programme and you’ll do perfect😁😁 #health  #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 
Chest day done😁that’s my least favourite day out of the way now. Currently weighing in at 176lbs at just about under 12% bodyfat. Should be at 10 or just under 10 by the end of my reverse diet😁😁no strength losses and a few strength gains during this cut so I’ve got no complaints😊 #gymselfie #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
Chest day done😁that’s my least favourite day out of the way now. Currently weighing in at 176lbs at just about under 12% bodyfat. Should be at 10 or just under 10 by the end of my reverse diet😁😁no strength losses and a few strength gains during this cut so I’ve got no complaints😊 #gymselfie  #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 
COFFEE☕️ 🏋🏻Coffee has been shown countless times to have a positive effect on muscle strength and endurance & so is an effective preworkout 💯
.
😋Drinking coffee post-workout may help decrease pain after your workouts by up to 50%😱
.
❤️Coffee consumption is also associated with decreased risks of stroke, CVD, Alzheimer’s, type 2 diabetes and many other diseases✌🏽
.
📌To conclude, you should definitely drink coffee! Not only is it an ergogenic substance, it also will help prevent against many diseases❤️ .
🤙🏼Tag a friend for a chance to win a free training programme! DM me with any fitness questions📥
Repost @physiotrition
.
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #irishbusiness #hurling #gaelicfootball #waterford #wexford
COFFEE☕️ 🏋🏻Coffee has been shown countless times to have a positive effect on muscle strength and endurance & so is an effective preworkout 💯 . 😋Drinking coffee post-workout may help decrease pain after your workouts by up to 50%😱 . ❤️Coffee consumption is also associated with decreased risks of stroke, CVD, Alzheimer’s, type 2 diabetes and many other diseases✌🏽 . 📌To conclude, you should definitely drink coffee! Not only is it an ergogenic substance, it also will help prevent against many diseases❤️ . 🤙🏼Tag a friend for a chance to win a free training programme! DM me with any fitness questions📥 Repost @physiotrition . #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #irishbusiness  #hurling  #gaelicfootball  #waterford  #wexford 
🍗🍳 Lets Talk Food 🧀🍯
We all come to a stand still at times with our training or our Diet, In my opinion a great way to mix it up and make things happen again is Carb Cycling. It's a great way to drop body fat without the struggle of a long term low carb diet 😴.
On rest days or days with low intensity training eat High Fat 🧀, Very Low Carb meals, This will lower insulin levels and Accelerate Fat Burning. 
On heavy training days increase your carbs 🍚🍞 especially after you train and take in a lot less fat, This will refill Glycogen Stores for energy and Regulate leptin levels. 💃
I only talk about things I've personally studied and tried myself and this has worked for me time and time again.
Any questions about my ideas or diet plans, Or any ideas or information you'd like to share with me, Get in touch either through messenger or leedohertyfitness@gmail.com
Cheers ☝️☺️ #carbcycling #diet #nutrition #personaltrainer #dublinfitfam #fitfamdublin #dublin #tallaght #irishfitfam #fitfamireland #irishfitness #dublinfitness #macros #altitudebootcamps #leedohertyfitness
🍗🍳 Lets Talk Food 🧀🍯 We all come to a stand still at times with our training or our Diet, In my opinion a great way to mix it up and make things happen again is Carb Cycling. It's a great way to drop body fat without the struggle of a long term low carb diet 😴. On rest days or days with low intensity training eat High Fat 🧀, Very Low Carb meals, This will lower insulin levels and Accelerate Fat Burning. On heavy training days increase your carbs 🍚🍞 especially after you train and take in a lot less fat, This will refill Glycogen Stores for energy and Regulate leptin levels. 💃 I only talk about things I've personally studied and tried myself and this has worked for me time and time again. Any questions about my ideas or diet plans, Or any ideas or information you'd like to share with me, Get in touch either through messenger or leedohertyfitness@gmail.com Cheers ☝️☺️ #carbcycling  #diet  #nutrition  #personaltrainer  #dublinfitfam  #fitfamdublin  #dublin  #tallaght  #irishfitfam  #fitfamireland  #irishfitness  #dublinfitness  #macros  #altitudebootcamps  #leedohertyfitness 
🌟SLOW AND STEADY WINS THE RACE🌟 🤔🤔Mindset tip🤔🤔 : whether your goal is muscle building or fat loss/toning  creating small sustainable habits daily is your ticket to success..
To have the mindset that you can dramatically change your body composition over a couple of weeks is not gonna happen then 2 things can happen
1. U  get disheartened and either quit
2.gradually change back to old habits...
Repost @mickfaganpt17
.
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #connacht #hurling #gaelicfootball #waterford #irish
🌟SLOW AND STEADY WINS THE RACE🌟 🤔🤔Mindset tip🤔🤔 : whether your goal is muscle building or fat loss/toning creating small sustainable habits daily is your ticket to success.. To have the mindset that you can dramatically change your body composition over a couple of weeks is not gonna happen then 2 things can happen 1. U get disheartened and either quit 2.gradually change back to old habits... Repost @mickfaganpt17 . #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #connacht  #hurling  #gaelicfootball  #waterford  #irish 
Look what has arrived in Dublin, thinking of the wonderful @sarahs_day as soon as I saw this 🌸 the whole collection available at Health Matters on Grafton Street, Dublin. #Dublinhealth #ireland #fitfamdublin #healthdublin #lovingearth #vegan #vegandublin #dublinvegan #fitfam #veganchocolate
Blueberry & Raspberry Cream Smoothie😋😊 12 oz coconut milk.
1 handful frozen blueberries.
1 handful frozen raspberries.
1 frozen banana.
1 scoop vanilla Sunwarrior protein.
Blend and enjoy! 
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #connacht #hurling #gaelicfootball #waterford #irish
Blueberry & Raspberry Cream Smoothie😋😊 12 oz coconut milk. 1 handful frozen blueberries. 1 handful frozen raspberries. 1 frozen banana. 1 scoop vanilla Sunwarrior protein. Blend and enjoy! #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #connacht  #hurling  #gaelicfootball  #waterford  #irish 
Why Is Protein Important 🤔?
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💪🏻🍗Protein contains essential amino acids that are needed are needed to maintain, repair and grow muscle. Your body needs 20 amino acids, 11 non essential amino acids are already produced in the body but you need 9 more essential amino acids contained in food such a meat, dairy, fish and beans in order to repair and build muscle. -
😋 Protein is the most filling macronutrient which can help with adherence in a fat loss phase. When you are eating less calories, you obviously will be a little hungrier. Eating more protein with your meals can help you feel fuller throughout the day & prevent you from eating too many calories. Consuming more protein can also help preserve lean muscle mass when calories are restricted.
-
👴🏻👵🏻🏋️‍♀️⛹🏻Physically Active, lean, resistance trained, older adults & calorie restricted individuals require more protein. The research shows that 20-40g of protein from a quality protein source (in particular the amino acid leucine) maximises muscle protein synthesis which is the main mechanism behind muscle growth. Older adults require more protein due to anabolic resistance from ageing. Also leaner individuals who lift weights & very active individuals require more protein due to the increase in muscle protein breakdown.
-
🍽💪🏻 While total daily protein intake is the most important consideration, there may be benefits to paying attention to the protein quality & distribution of your protein intake if your goal is to fully maximise muscle growth. Getting in a quality source of protein that meets or exceeds the leucine threshold (20-40g of protein depending on age should provide that) distributed over e.g 4-6 meals compared to 2-3 meals throughout the day. Older adults may need to aim for 40g due to anabolic resistance in order to optimally stimulate muscle protein synthesis. 
Repost @charizmafitness
 #dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #connacht#hurling
Why Is Protein Important 🤔? - 💪🏻🍗Protein contains essential amino acids that are needed are needed to maintain, repair and grow muscle. Your body needs 20 amino acids, 11 non essential amino acids are already produced in the body but you need 9 more essential amino acids contained in food such a meat, dairy, fish and beans in order to repair and build muscle. - 😋 Protein is the most filling macronutrient which can help with adherence in a fat loss phase. When you are eating less calories, you obviously will be a little hungrier. Eating more protein with your meals can help you feel fuller throughout the day & prevent you from eating too many calories. Consuming more protein can also help preserve lean muscle mass when calories are restricted. - 👴🏻👵🏻🏋️‍♀️⛹🏻Physically Active, lean, resistance trained, older adults & calorie restricted individuals require more protein. The research shows that 20-40g of protein from a quality protein source (in particular the amino acid leucine) maximises muscle protein synthesis which is the main mechanism behind muscle growth. Older adults require more protein due to anabolic resistance from ageing. Also leaner individuals who lift weights & very active individuals require more protein due to the increase in muscle protein breakdown. - 🍽💪🏻 While total daily protein intake is the most important consideration, there may be benefits to paying attention to the protein quality & distribution of your protein intake if your goal is to fully maximise muscle growth. Getting in a quality source of protein that meets or exceeds the leucine threshold (20-40g of protein depending on age should provide that) distributed over e.g 4-6 meals compared to 2-3 meals throughout the day. Older adults may need to aim for 40g due to anabolic resistance in order to optimally stimulate muscle protein synthesis. Repost @charizmafitness #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #connacht #hurling 
After a crazy hectic day, i didnt get to leave work till almost 7. Tired, hungry and pissed off I still had to go to Tesco on the way home to get brown rice and brocolli to go with the curry I prepped on Monday. There was a girl in front of me in queue who had a bottle of my FAVOURITE red wine and a big bag of crisps. I was so jealous looking at exactly what I wanted in that exact moment - I wanted to trade places and be on my merry way with a tasty Cab Sav. 
Buuuuuuuut when I really thought about it I knew I actually wanted to go home and eat my curry and spend some time on the foam roller. I wanted to stick to the plan I had set out in my head for the week. 
I'm very good at making excuses for myself but these 12 weeks are all about being accountable for my actions. Its about making conscious, better decisions everyday. I'm happy I could remember why I began this challenge and that I stayed strong.

#proudmoment #weightsnotwine
#ffstransformationchallenge
#transformation #healthyfood #nutritionchallenge #nutrition #healthy #healthandnutrition #healthandwellness #fitnesschallenge #fitfamdublin #irelandfitfamily #fitfam #dublin #instalike #instagood
After a crazy hectic day, i didnt get to leave work till almost 7. Tired, hungry and pissed off I still had to go to Tesco on the way home to get brown rice and brocolli to go with the curry I prepped on Monday. There was a girl in front of me in queue who had a bottle of my FAVOURITE red wine and a big bag of crisps. I was so jealous looking at exactly what I wanted in that exact moment - I wanted to trade places and be on my merry way with a tasty Cab Sav. Buuuuuuuut when I really thought about it I knew I actually wanted to go home and eat my curry and spend some time on the foam roller. I wanted to stick to the plan I had set out in my head for the week. I'm very good at making excuses for myself but these 12 weeks are all about being accountable for my actions. Its about making conscious, better decisions everyday. I'm happy I could remember why I began this challenge and that I stayed strong. #proudmoment  #weightsnotwine  #ffstransformationchallenge  #transformation  #healthyfood  #nutritionchallenge  #nutrition  #healthy  #healthandnutrition  #healthandwellness  #fitnesschallenge  #fitfamdublin  #irelandfitfamily  #fitfam  #dublin  #instalike  #instagood 
Story time 🙋 Three hundred years ago, a sailor on a long voyage would likely not return home alive - not because he might be slain by pirates ☠ or die in a storm, but because he might develop the dreaded disease scurvy. A British doctor found that a daily ration of lime juice would prevent the horrible softening and bleeding of organs, tendons, skin, and gums that led to death for sailors. Sailors got the nickname "limey" from this practice. Today, it is known that the sailors' scurvy was caused by vitamin C deficiency. Because fresh fruits and vegetables could not be stored on board, lime juice provided the vitamin C the sailors needed. 
Having being at constant battle with man flu over the past two weeks it's time to spend my two days off dosing myself with Pure Vitamin C, I try get plenty of my vitamins in through natural sources but this is a great way to keep on top of your intake 🍊🍋
For any information on Supplements, Altitude Boothcamps or Man Flu get in touch 🤗💪 #vitaminc #7nutritionteam #fitfamireland #irishfitfam #fitfamdublin #dublinfitness #dublinfitfam #tallaght #dublin #irishfitspo #irishpersonaltrainer #ptdublin
Story time 🙋 Three hundred years ago, a sailor on a long voyage would likely not return home alive - not because he might be slain by pirates ☠ or die in a storm, but because he might develop the dreaded disease scurvy. A British doctor found that a daily ration of lime juice would prevent the horrible softening and bleeding of organs, tendons, skin, and gums that led to death for sailors. Sailors got the nickname "limey" from this practice. Today, it is known that the sailors' scurvy was caused by vitamin C deficiency. Because fresh fruits and vegetables could not be stored on board, lime juice provided the vitamin C the sailors needed. Having being at constant battle with man flu over the past two weeks it's time to spend my two days off dosing myself with Pure Vitamin C, I try get plenty of my vitamins in through natural sources but this is a great way to keep on top of your intake 🍊🍋 For any information on Supplements, Altitude Boothcamps or Man Flu get in touch 🤗💪 #vitaminc  #7nutritionteam  #fitfamireland  #irishfitfam  #fitfamdublin  #dublinfitness  #dublinfitfam  #tallaght  #dublin  #irishfitspo  #irishpersonaltrainer  #ptdublin 
Leg day pump 🍑 going heavy today 🏋 missed you weights 🤣 the end of my break 😬 back to the if diet from tomorrow and a bit of detox from coffee and other stimulants 🙈u live u learn 🤔 stay strong and keep your head up 💪 happy Thu peeps 😉 #booty#bootyfordays#legs#progress#fitmama#fit#fitfam#fitfamdublin#fitfamireland#fitfamuk#fitness#instafit#fitspiration#motivation#bodybuilding#musclegains#weights#lift#liftheavyshit#girlswholift#girlwhosqaut#girlswithtattoos#polishgirl#noexuses#nopainnogain💪
Leg day pump 🍑 going heavy today 🏋 missed you weights 🤣 the end of my break 😬 back to the if diet from tomorrow and a bit of detox from coffee and other stimulants 🙈u live u learn 🤔 stay strong and keep your head up 💪 happy Thu peeps 😉 #booty #bootyfordays #legs #progress #fitmama #fit #fitfam #fitfamdublin #fitfamireland #fitfamuk #fitness #instafit #fitspiration #motivation #bodybuilding #musclegains #weights #lift #liftheavyshit #girlswholift #girlwhosqaut #girlswithtattoos #polishgirl #noexuses #nopainnogain 💪
Hitt this morning then a great weight session this evening @joe_dunne_fitness
Always pushing ya leave nothing in the tank .
Use heavy weight as u can on all stations 40 secs on 10secs rest ,4 rounds on each station 👊💪#FITFAM #fitfamireland #fitfamdublin #stregthandconditioning #strongwomen #girlswithmuscle #girlswholift #strongnotskinny #
New Classes starting in @no_limits_fitness_edenmore.

Try a class on Tuesday 14th, Thursday 16th , Tuesday 21st and Thursday the 23rd For ONLY €5.

Then you can decide if you would like to sign up to a 6 week course starting Monday the 6th of November 
Class times: 
Mondays 6pm
Tuesday 9.30am
Thursday 9.30am

1 class per week for 6 weeks ONLY €50
2 classes per week €85 
Or all 3 classes per week only €120!! €12 drop in (depending on available space!!) Classes are suitable for beginners. (Class days must be choses on payment. 
Classes are non transferable and non refundable) ✌❤ #hathayoga #yogadublin #yogaforfitness
#yogaforwellness #yogaforlife #fitfamireland #fitfamdublin #wellbeing #fitnessforyourmind #trainyourbrain
New Classes starting in @no_limits_fitness_edenmore. Try a class on Tuesday 14th, Thursday 16th , Tuesday 21st and Thursday the 23rd For ONLY €5. Then you can decide if you would like to sign up to a 6 week course starting Monday the 6th of November Class times: Mondays 6pm Tuesday 9.30am Thursday 9.30am 1 class per week for 6 weeks ONLY €50 2 classes per week €85 Or all 3 classes per week only €120!! €12 drop in (depending on available space!!) Classes are suitable for beginners. (Class days must be choses on payment. Classes are non transferable and non refundable) ✌❤ #hathayoga  #yogadublin  #yogaforfitness  #yogaforwellness  #yogaforlife  #fitfamireland  #fitfamdublin  #wellbeing  #fitnessforyourmind  #trainyourbrain 
🎉Amazing 🎉Offer for my 6 Week Altitude Bootcamps now available, Classes will be 1 hour long every
👉Monday at 7 A.M and 👉Wednesday at 7 P.M
Full Diet Plan and Constant Tracking are all part of this 6 Week Transformation. Be one of this first to join this experience and see the results for your self. All it takes ios one class to know this is Something Different 🏔💪 All in, This 6 week Altitude Journey is available for just €360.
For any questions on
Payment options?
Why Altitude?
Is it too tough? 
Or anything at all contact me through messenger or at Leedohertyfitness@gmail.com.
Cheers Guys ☝️☺️ #fitfamdublin #dublinfitfam #dublin #tallaght #personaltrainingdublin #dublinpersonaltrainer #fitfamireland
🎉Amazing 🎉Offer for my 6 Week Altitude Bootcamps now available, Classes will be 1 hour long every 👉Monday at 7 A.M and 👉Wednesday at 7 P.M Full Diet Plan and Constant Tracking are all part of this 6 Week Transformation. Be one of this first to join this experience and see the results for your self. All it takes ios one class to know this is Something Different 🏔💪 All in, This 6 week Altitude Journey is available for just €360. For any questions on Payment options? Why Altitude? Is it too tough? Or anything at all contact me through messenger or at Leedohertyfitness@gmail.com. Cheers Guys ☝️☺️ #fitfamdublin  #dublinfitfam  #dublin  #tallaght  #personaltrainingdublin  #dublinpersonaltrainer  #fitfamireland 
Upper body day done with a bit of extra work on shoulders at the end😁😁 can’t wait to check out the new cat lounge in town later with @blaiselara #gymselfie #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
Upper body day done with a bit of extra work on shoulders at the end😁😁 can’t wait to check out the new cat lounge in town later with @blaiselara #gymselfie  #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 
🏋🏻🏋🏻🏋🏻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 
Refuel after tonight's hitt and weights legs hanging salmon,quinoa and peppers and onions and brocolli meal 4 looking forward to greek yoghurt and berries for late night snack 😛rest day tomorrow #legoooo #FITFAM #fitfamireland #fitfamdublin #stregthandconditioning #fitchick#cleaneating #girlswithmuscle #girlswholift
Gym time at last 🙌 upper body and shoulders done and dusted 🏋 took a break for a while to have my batteries charged 👌 back to the healthy habits this week 💪 lots of water in my body 💦 need to get rid of it fast 🤣 have a good one peeps #upperbodyworkout#upperbodystrength#fit#fitmama#fitfam#fitfamdublin#fitfamuk#fitfamireland#fitness#bidybuilding#musclegains#gymlife#gymrat#chasingthegainz#girlswholift#girlswhosquat#girlswithtattoos#strongandsexy#polishgirl#eatcleantraindirty#noexcuses#nopainnogain
Gym time at last 🙌 upper body and shoulders done and dusted 🏋 took a break for a while to have my batteries charged 👌 back to the healthy habits this week 💪 lots of water in my body 💦 need to get rid of it fast 🤣 have a good one peeps #upperbodyworkout #upperbodystrength #fit #fitmama #fitfam #fitfamdublin #fitfamuk #fitfamireland #fitness #bidybuilding #musclegains #gymlife #gymrat #chasingthegainz #girlswholift #girlswhosquat #girlswithtattoos #strongandsexy #polishgirl #eatcleantraindirty #noexcuses #nopainnogain 
Shoulder day done😁😁shoulders tend to be the most common flagging muscle unless your genetics happen to give you a lucky break,everyone has that muscle group that’s a bit ahead and one that’s a bit behind. My chest and back never have problems growing but my calves and shoulders tend to lag behind which is why I do extra work on them😁😁 #gymselfie #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 done😁😁shoulders tend to be the most common flagging muscle unless your genetics happen to give you a lucky break,everyone has that muscle group that’s a bit ahead and one that’s a bit behind. My chest and back never have problems growing but my calves and shoulders tend to lag behind which is why I do extra work on them😁😁 #gymselfie  #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 
Never miss a Sunday loved this morning's hitt @joe_dunne_fitness session full on 40secs on 20secs rest .no excuses fasted after last night's g&ts at miss Saigon in bord gais fab.
Pwo meal 100g smoked salmon 2eggs scrambled and spinach #fitfamireland #FITFAM #morningafternightbe4 #fitfamdublin #cleaneating #girlswithmuscle #girlswholift #stregthandconditioning #strength
If you're starting to find it tough to get out of bed on these cold and dark mornings it's probably due to a lack of vitamin D, which we get from sunshine. It's vital, as we head into the winter months, to supplement your diet with vitamin D to maintain energy levels and prevent colds and flu.
.
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #connacht #hurling #gaelicfootball #waterford #irish
If you're starting to find it tough to get out of bed on these cold and dark mornings it's probably due to a lack of vitamin D, which we get from sunshine. It's vital, as we head into the winter months, to supplement your diet with vitamin D to maintain energy levels and prevent colds and flu. . #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #connacht  #hurling  #gaelicfootball  #waterford  #irish 
🍪🌟Chocolate Chunk Coconut Cookies🌟🍪
From @teri_live_in_wow
¼ cup chia seeds or flax meal mixed with ½ cup non-dairy milk.
3 over-ripe bananas, mashed, approximately 1.5 cups.
1/3 cup organic peanut butter.
1 tsp real vanilla extract.
1 cup organic old-fashioned oatmeal.
1½ cups almond meal, plus more if needed.
2 scoops chocolate protein. 
½ tsp baking soda, alum free.
1½ tsp organic cinnamon.
½ cup organic toasted coconut shavings or flakes.
½ cup dairy free chocolate, roughly chopped.
¼ tsp sea salt.
Pre-heat the oven to 350F, and cover a large baking sheet or two small sheets with parchment paper.
Measure all of the wet ingredients in a large bowl including the sugar and flax or chia blend. Mix well and set aside.
Next, combine the remaining dry ingredients together and add to the wet mixture to create a thick, sticky batter. Take a little taste; it’s so good you can eat as is yet refrain for they are super yummy baked. Adjust the texture with additional coconut meal if needed. If you prefer a sweeter cookie add more cinnamon or a touch more sugar to taste.
Using a large soup spoon or two-inch ice cream scoop drop the batter onto your prepared sheet leaving 2 inches between each cookie. Shape into even rounds and bake in the preheated oven approximately 25-30 minutes or until the cookies are evenly browned. If you prefer a crunchier cookie, let them bake a little longer then cool on a rack before storing in a covered glass container in a cool location up to a week.  #dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #connacht #hurling #gaelicfootball #waterford #irish
🍪🌟Chocolate Chunk Coconut Cookies🌟🍪 From @teri_live_in_wow ¼ cup chia seeds or flax meal mixed with ½ cup non-dairy milk. 3 over-ripe bananas, mashed, approximately 1.5 cups. 1/3 cup organic peanut butter. 1 tsp real vanilla extract. 1 cup organic old-fashioned oatmeal. 1½ cups almond meal, plus more if needed. 2 scoops chocolate protein. ½ tsp baking soda, alum free. 1½ tsp organic cinnamon. ½ cup organic toasted coconut shavings or flakes. ½ cup dairy free chocolate, roughly chopped. ¼ tsp sea salt. Pre-heat the oven to 350F, and cover a large baking sheet or two small sheets with parchment paper. Measure all of the wet ingredients in a large bowl including the sugar and flax or chia blend. Mix well and set aside. Next, combine the remaining dry ingredients together and add to the wet mixture to create a thick, sticky batter. Take a little taste; it’s so good you can eat as is yet refrain for they are super yummy baked. Adjust the texture with additional coconut meal if needed. If you prefer a sweeter cookie add more cinnamon or a touch more sugar to taste. Using a large soup spoon or two-inch ice cream scoop drop the batter onto your prepared sheet leaving 2 inches between each cookie. Shape into even rounds and bake in the preheated oven approximately 25-30 minutes or until the cookies are evenly browned. If you prefer a crunchier cookie, let them bake a little longer then cool on a rack before storing in a covered glass container in a cool location up to a week. #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #connacht  #hurling  #gaelicfootball  #waterford  #irish 
Busy morning for us so far at @bfitbandon for their open day and competition. Great atmosphere here so call over for some samples if you're around.
.
#dundalk #irishcrossfit #irishcrossfitters #wicklow #kildare #meath #irishrugby #irishmma #fitfamireland #limerickfitfam #fitfamcork #fitfamdublin #mayogaa #naas #Kilkenny #waterfordgaa #tipperary #galwayfitfam #kilkennyfitfam #corkfitfam #dublinfitfam #irishfitfam #westcork #corkcity#munster #connacht #hurling #gaelicfootball #waterford  #bandon
Busy morning for us so far at @bfitbandon for their open day and competition. Great atmosphere here so call over for some samples if you're around. . #dundalk  #irishcrossfit  #irishcrossfitters  #wicklow  #kildare  #meath  #irishrugby  #irishmma  #fitfamireland  #limerickfitfam  #fitfamcork  #fitfamdublin  #mayogaa  #naas  #Kilkenny  #waterfordgaa  #tipperary  #galwayfitfam  #kilkennyfitfam  #corkfitfam  #dublinfitfam  #irishfitfam  #westcork  #corkcity #munster  #connacht  #hurling  #gaelicfootball  #waterford  #bandon 
Leg day done and dusted 🙌 missed my training this week due to the family  commitments 👫❤️ so catching on it today 🏋 since I am not doing the competition this month I have allowed myself for a bit of treats 👌 looking forward to watch the competition and I wish good luck to all my friends participating 😉 happy Friday peeps #legday#legendaryday#fitness#fit#fitfam#fitfamdublin#fitfamireland#fitfamuk#fitmama#bodybuilding#bodybuildingmotivation#weights#lift#liftheavyshit#girlswholift#girlswhosqaut#girlswithmuscles#girlswithtattoos#polishgirl#instafit#fitspiration#noexcuses#eatcleantraindirty#nopainnogain
Leg day done and dusted 🙌 missed my training this week due to the family commitments 👫❤️ so catching on it today 🏋 since I am not doing the competition this month I have allowed myself for a bit of treats 👌 looking forward to watch the competition and I wish good luck to all my friends participating 😉 happy Friday peeps #legday #legendaryday #fitness #fit #fitfam #fitfamdublin #fitfamireland #fitfamuk #fitmama #bodybuilding #bodybuildingmotivation #weights #lift #liftheavyshit #girlswholift #girlswhosqaut #girlswithmuscles #girlswithtattoos #polishgirl #instafit #fitspiration #noexcuses #eatcleantraindirty #nopainnogain 
Hiit and sauna done😁😁 the last few weeks of a cut are always the toughest. With the body sometimes refusing to drop below its set point. With consistency and patience I’m pretty sure I’ll still end up where I plan to be in the next 3 weeks😁😁 #gymselfie #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
Hiit and sauna done😁😁 the last few weeks of a cut are always the toughest. With the body sometimes refusing to drop below its set point. With consistency and patience I’m pretty sure I’ll still end up where I plan to be in the next 3 weeks😁😁 #gymselfie  #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 
High fat brekkie omellet 2eggs, 100g of lean ham ,tomatoes  and jalapenos with balsamic .took few mins and I didn't burn it yaaay 😍#FITFAM #fitfamireland #fitfamdublin #cleaneating #onplan#girlswithmuscle #girlswholift #stregthandconditioning #strongwomen
So measurements are down ,12lbsdown,
But what I'm really happy with 7 1/2 %body fat down 😂😄😉👊👊sooo excited see what happens the next 4 weeks .this session last night killer Amrap for time .
#FITFAM #fitfamireland #fitfamdublin #stregthandconditioning #strength #girlswithmuscle #girlswholift #strongnotskinny #strongwomen
Finally my happy hour 🏋 Back workout done and dusted 🙌 trying to take it easy but it's not an easy job 🤣 my second day on the diet 👊 I am full of water and can't wait to get rid of it 😉 happy Tuesday peeps #upperbodyworkout#upperbodystrength#backpump#fit#fitmama#fitfam#fitfamdublin#fitfamireland#fitfamuk#fitspiration#instafit#progress#bodybuilding#bodybuildingmotivation#weights#gains#chaisingains#gainsaddicted#lift#liftheavyshit#girlswholift#girlswhosquat#girlswithmuscles#polishgirl#eatcleantraindirty#noexcuses#nopainnogain💪
Finally my happy hour 🏋 Back workout done and dusted 🙌 trying to take it easy but it's not an easy job 🤣 my second day on the diet 👊 I am full of water and can't wait to get rid of it 😉 happy Tuesday peeps #upperbodyworkout #upperbodystrength #backpump #fit #fitmama #fitfam #fitfamdublin #fitfamireland #fitfamuk #fitspiration #instafit #progress #bodybuilding #bodybuildingmotivation #weights #gains #chaisingains #gainsaddicted #lift #liftheavyshit #girlswholift #girlswhosquat #girlswithmuscles #polishgirl #eatcleantraindirty #noexcuses #nopainnogain 💪
Little late night snack ,lettuce boats with turkey and hummus yum #fitfamilylife #fitfamireland #FITFAM#fitfamdublin #stregthandconditioning #motivated #strongnotskinny #girlswholift #girlswithmuscle
Great hitt class in bitz ,month mini cut over tomorrow  find out measurements 😲😲#fitfamireland #fitfam #sweatymess#fitfamdublin #girlswithmuscle #girlswholift #stregthandconditioning #strength
Big happy birthday to my big boy who just turned 7 ❤️ bit of sugary and carby day 🍰🌮🍟☕️ Back to the diet tomorrow 🙈😂 and staying 💯 focused chasing my gains 👊 looking forward to see the competition process next week 🙌 balance is not something you find, it's something you create 👌 happy Sunday peeps 😉#training#welness#bodybuilding#bodybuildingmotivation#fitness#fit#fitfam#fitfamuk#fitfamdublin#fitfamireland#fitmama#muscles#gainz#lift#girlswholift#girlwhosquat#girlswithmuscles#girlswithtattooss#intafit#fitspiration#familyday#positivetime#kiddostime#happysunday#sundayfunday❤️
Big happy birthday to my big boy who just turned 7 ❤️ bit of sugary and carby day 🍰🌮🍟☕️ Back to the diet tomorrow 🙈😂 and staying 💯 focused chasing my gains 👊 looking forward to see the competition process next week 🙌 balance is not something you find, it's something you create 👌 happy Sunday peeps 😉#training #welness #bodybuilding #bodybuildingmotivation #fitness #fit #fitfam #fitfamuk #fitfamdublin #fitfamireland #fitmama #muscles #gainz #lift #girlswholift #girlwhosquat #girlswithmuscles #girlswithtattooss #intafit #fitspiration #familyday #positivetime #kiddostime #happysunday #sundayfunday ❤️
Shoulders done and dusted 🙌 finding hard to get back to my diet after a lil break 🙈 sugar cravings are killing me but I am getting there doe 👊 mistakes are proof that you are trying 👌 happy Saturday peeps ❤️ have a good one #upperbodyworkout#upperbodystrength#fit#fitmama#fitfam#fitfamdublin#fitfamuk#fitfamireland#fitness#bidybuilding#musclegains#gymlife#gymrat#chasingthegainz#girlswholift#girlswhosquat#girlswithtattoos#strongandsexy#polishgirl#eatcleantraindirty#noexcuses#nopainnogain💪
Shoulders done and dusted 🙌 finding hard to get back to my diet after a lil break 🙈 sugar cravings are killing me but I am getting there doe 👊 mistakes are proof that you are trying 👌 happy Saturday peeps ❤️ have a good one #upperbodyworkout #upperbodystrength #fit #fitmama #fitfam #fitfamdublin #fitfamuk #fitfamireland #fitness #bidybuilding #musclegains #gymlife #gymrat #chasingthegainz #girlswholift #girlswhosquat #girlswithtattoos #strongandsexy #polishgirl #eatcleantraindirty #noexcuses #nopainnogain 💪
Limitations only exist if you let them 🙌 leg day with the boss and @magda__leno 👊 happy to be back taking it a bit easier as I slightly overtrained myself again #gainsaddicted 😂 happy Friday peeps ❤️ #legday#quadsworkout#fitfam#fitfamdublin#fitfamuk#fitfamireland#bodybuilding#bodybuildingmotivation#fitspiration#instafit#weights#lift#girlswholift#girlswhosquatgirlswithmuscles#polishgirls#noexcuses#nopainnogain💪
Hiit cardio and sauna done😁😁took a break from the article writing to finish my nutrition exam but now that it’s done a new article will be up on Monday as usual😁😁 thanks for all the support everyone🙏 #gymselfie #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
Hiit cardio and sauna done😁😁took a break from the article writing to finish my nutrition exam but now that it’s done a new article will be up on Monday as usual😁😁 thanks for all the support everyone🙏 #gymselfie  #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 
Happy Friday peeps 🙌 back to the grind this morning with a bit of motivation 👌don't let people around you to shrink your dreams just because they want to stay comfortable and set for less than their full potential 💯 cardio time 💦 and finally back to weights 🏋 leg day later with the boss 👊 can't wait 🤗 have a good one Peeps ❤️#earlygrind#fastedcardio#cardiofreak#fitmama#fitfam#fitfamdublin#fitfamireland#fitfamuk#fitness#fitnessfreak#bodybuilding#bodybuildingmotivation#gainsaddict#weights#lift#liftheavyshit#chasinggains#gymlife#instafit#fitspiration#girlswholift#girlswithmuscles#girlswhosquat#girlswithtattoos#polishgirl#eatcleantraindirty#noexcuses#nopainnogain
Happy Friday peeps 🙌 back to the grind this morning with a bit of motivation 👌don't let people around you to shrink your dreams just because they want to stay comfortable and set for less than their full potential 💯 cardio time 💦 and finally back to weights 🏋 leg day later with the boss 👊 can't wait 🤗 have a good one Peeps ❤️#earlygrind #fastedcardio #cardiofreak #fitmama #fitfam #fitfamdublin #fitfamireland #fitfamuk #fitness #fitnessfreak #bodybuilding #bodybuildingmotivation #gainsaddict #weights #lift #liftheavyshit #chasinggains #gymlife #instafit #fitspiration #girlswholift #girlswithmuscles #girlswhosquat #girlswithtattoos #polishgirl #eatcleantraindirty #noexcuses #nopainnogain 
Hitt tonight was brutal trx and then tabatha with kettlebell great Craic
😂😂💪💪 @joe_dunne_fitness #fitfam #fitfamireland #fitfamdublin #girlswithmuscle #girlswholift #stregthandconditioning #strongnotskinny #strength #lovelifting #
back squat 5 setsx3(last 3 sets shown) 100kg
deadlift 1x5 130kg
overhead press 5 setsx2(last set shown) 60kg
9/27/17

big shout out to all the homies in @fit4lesscorkstreet .. this is most likely my last training session with y'all 😥 but I just want to say that the past couple of months have been great. your gym has such a nice atmosphere compared to other gyms I've been in. you might be small but you got a lot of heart! the staff are what make the place here. Aaron, Christopher, Simon, Scott and the two ladies(sorry I never got your names!) were always so welcoming and helpful. Aaron in particular I got to give you a shout out for hooking me up with a shorter membership than would have normally been accommodated. It really was kind of you. When I joined I was getting ready to leave town and only had a short time left here but you made sure I was able to get a membership to suit me so I was able to keep training. I can't say the same for my local gym that I had been a member at for years! Not naming any names but you know who you are 👋 anyway thanks my dudes and dont forget to squat every day! 🙂✌
back squat 5 setsx3(last 3 sets shown) 100kg deadlift 1x5 130kg overhead press 5 setsx2(last set shown) 60kg 9/27/17 big shout out to all the homies in @fit4lesscorkstreet .. this is most likely my last training session with y'all 😥 but I just want to say that the past couple of months have been great. your gym has such a nice atmosphere compared to other gyms I've been in. you might be small but you got a lot of heart! the staff are what make the place here. Aaron, Christopher, Simon, Scott and the two ladies(sorry I never got your names!) were always so welcoming and helpful. Aaron in particular I got to give you a shout out for hooking me up with a shorter membership than would have normally been accommodated. It really was kind of you. When I joined I was getting ready to leave town and only had a short time left here but you made sure I was able to get a membership to suit me so I was able to keep training. I can't say the same for my local gym that I had been a member at for years! Not naming any names but you know who you are 👋 anyway thanks my dudes and dont forget to squat every day! 🙂✌
✍️✍️✍️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 
The babe in the middle is hubby , so proud great day for the club and him hurlers won the championship. gives 100% to anything he commits to ,the hard work helping coach the team this year has paid off ,well done erins isle #fitfamireland #fitfamdublin #fitfam #soproudofyou #
The babe in the middle is hubby , so proud great day for the club and him hurlers won the championship. gives 100% to anything he commits to ,the hard work helping coach the team this year has paid off ,well done erins isle #fitfamireland  #fitfamdublin  #fitfam  #soproudofyou  #
Another one of transformation Tuesday posts 👊 again Oct 16 to Sep 17 🙌 only a year of training and such a great results thanks to my awesome pt @marcin.konkel 💪💪 couldn't be more happy with his work and all the support he gives me every time I need it ❤️ don't wish for it work for it 😉 looking forward to more progress 🙌 happy Tuesday peeps 😇 #upperbodyworkout#upperbodystrength#backpump#fit#fitmama#fitfam#fitfamdublin#fitfamireland#fitfamuk#fitspiration#instafit#progress#bodybuilding#bodybuildingmotivation#weights#gains#chaisingains#gainsaddicted#lift#liftheavyshit#girlswholift#girlswhosquat#girlswithmuscles#polishgirl#eatcleantraindirty#noexcuses#nopainnogain💪
Another one of transformation Tuesday posts 👊 again Oct 16 to Sep 17 🙌 only a year of training and such a great results thanks to my awesome pt @marcin.konkel 💪💪 couldn't be more happy with his work and all the support he gives me every time I need it ❤️ don't wish for it work for it 😉 looking forward to more progress 🙌 happy Tuesday peeps 😇 #upperbodyworkout #upperbodystrength #backpump #fit #fitmama #fitfam #fitfamdublin #fitfamireland #fitfamuk #fitspiration #instafit #progress #bodybuilding #bodybuildingmotivation #weights #gains #chaisingains #gainsaddicted #lift #liftheavyshit #girlswholift #girlswhosquat #girlswithmuscles #polishgirl #eatcleantraindirty #noexcuses #nopainnogain 💪
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 
Fab omelette for brekkie and the coffee is amazing  only €6.50for omelette bargain 😍 #fitfamilylife #fitfamireland #fitfamdublin #fitness #dublinfitfam#fitfam
What a great session as usual hitt this morning and weights tonight .could never do do pull ups  have carpal tunnel in both wrists ,but did assisted 4sets 5 reps 😁 only week three another 4 lbs down love having a plan to follow .can't believe how much I've learned in three weeks with the right training and nutrition @joe_dunne_fitness #buzzin #fitfamireland #fitfam #fitfamdublin #strongnotskinny #girlswithmuscle#girlswholift #stregthandconditioning #
some days you get what you want and some days you don't. today I got nothing decent except for some RDL's that went up alright. I wanted to squat 100kg for 3 setsx5 and overhead press 57.5kg for the same but I got a big fat ZERO. I'm gonna blame the lack of sleep and shitty pre-workout meal 😆

the struggle continues

RDL 
90kgx8(3sets)

overhead press
57.5kgxZERO

back squat 
100kgxZERO
some days you get what you want and some days you don't. today I got nothing decent except for some RDL's that went up alright. I wanted to squat 100kg for 3 setsx5 and overhead press 57.5kg for the same but I got a big fat ZERO. I'm gonna blame the lack of sleep and shitty pre-workout meal 😆 the struggle continues RDL 90kgx8(3sets) overhead press 57.5kgxZERO back squat 100kgxZERO