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
💥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
🍗🍳 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 email@example.com
Cheers ☝️☺️ #carbcycling#diet#nutrition#personaltrainer#dublinfitfam#fitfamdublin#dublin#tallaght#irishfitfam#fitfamireland#irishfitness#dublinfitness#macros#altitudebootcamps#leedohertyfitness
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.
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
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
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
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
🍪🌟Chocolate Chunk Coconut Cookies🌟🍪
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
back squat 5 setsx3(last 3 sets shown) 100kg
deadlift 1x5 130kg
overhead press 5 setsx2(last set shown) 60kg
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! 🙂✌
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 #
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