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Trying to find some sort of definition after Christmas ๐Ÿ™„
Dragging myself through January to be perfectly honest ๐Ÿ˜ฅ

#shoulders #motivation #fitness #strong #bodybuilding #bootygainz #ohfitnessfurnace #hardwork #instafit #balance #girlswithmuscle #getfit #healthy #fit #workout #motivation #fitfam #bodybuilding #healthy #fitspo #health #training #lifestyle #fitnessaddict #muscle  #exercise  #photooftheday #flyefit #flex
It's pump day at @explosivefitness_beauty smash a work out plenty a classes to choose from if classes arnt for you DM for personal training deals plenty of them too suit every budget , happy Wednesday folks ๐Ÿ˜๐Ÿ˜“๐Ÿ’ช๐Ÿฝ๐Ÿ˜Š#explosivefitness #motivation #powerlifting #gymshark #naturalbodybuilding #beastmode # #bodybuilding #flyefit #ifbb #bodytransfermations #physique #fitlife #fitnessmotivation #underarmoursportswear  #gains #arnoldschwarzenegger #gymking #instafit #legday #muscle #swole #ukifbb #shredded #myprotein #squats #deadlift #bench #irishfitfam
It's pump day at @explosivefitness_beauty smash a work out plenty a classes to choose from if classes arnt for you DM for personal training deals plenty of them too suit every budget , happy Wednesday folks ๐Ÿ˜๐Ÿ˜“๐Ÿ’ช๐Ÿฝ๐Ÿ˜Š#explosivefitness  #motivation  #powerlifting  #gymshark  #naturalbodybuilding  #beastmode  # #bodybuilding  #flyefit  #ifbb  #bodytransfermations  #physique  #fitlife  #fitnessmotivation  #underarmoursportswear  #gains  #arnoldschwarzenegger  #gymking  #instafit  #legday  #muscle  #swole  #ukifbb  #shredded  #myprotein  #squats  #deadlift  #bench  #irishfitfam 
My names Alan @jralan_2 18 y/o. First upload to the the Gram.BackDay #gym #gymlife #gymshark #flyefit #flyefitgeorgesstreet #life
Sleeve Squats 
221 x 1  @7
230 x 1  @8
Drop off sets 165 3x10

Todayโ€™s workout in reply to @jayboggan โ€˜s 220 last weekend. I was going to leave it at the 221 but 1) he wouldnโ€™t have talked to me for a week ๐Ÿคฃ and 2) it felt too easy not to go higher. Good atmosphere in the gym most of the gang down for a session helped a lot. I think I have 2 more of these sessions left now and really want a big number before I go back to wrapped squats. Ball is on your side of the court now bro

#squats #irishfitfam #laoch #flyefit #aipo #powerlifting
Sleeve Squats 221 x 1 @7 230 x 1 @8 Drop off sets 165 3x10 Todayโ€™s workout in reply to @jayboggan โ€˜s 220 last weekend. I was going to leave it at the 221 but 1) he wouldnโ€™t have talked to me for a week ๐Ÿคฃ and 2) it felt too easy not to go higher. Good atmosphere in the gym most of the gang down for a session helped a lot. I think I have 2 more of these sessions left now and really want a big number before I go back to wrapped squats. Ball is on your side of the court now bro #squats  #irishfitfam  #laoch  #flyefit  #aipo  #powerlifting 
What happens if you dont make it
What if everything youve done
All that hard work was for nothing?
.
I would rathered go after my dreams and fail
Then to have never gone after them atall and wondered what if
.
There is a always gonna be doubt there
However
Dreams can become reality
Never let doubt to hold you back
Go after your dreams and dont stop untill youve got them
.
#motivation#gymmotivation#bodybuildingmotivation#motivationalquotes#dreams#bodybuilding#bodybuilder#physique#aesthetics#classicphysique#gymlife#gym#gymrat#natty#nosteriods#flyefit#chestday#internationalchestday#chestworkout#workout#delts#abs#fitfam#irishfitfam#instafitfam#ukfitfam
What happens if you dont make it What if everything youve done All that hard work was for nothing? . I would rathered go after my dreams and fail Then to have never gone after them atall and wondered what if . There is a always gonna be doubt there However Dreams can become reality Never let doubt to hold you back Go after your dreams and dont stop untill youve got them . #motivation #gymmotivation #bodybuildingmotivation #motivationalquotes #dreams #bodybuilding #bodybuilder #physique #aesthetics #classicphysique #gymlife #gym #gymrat #natty #nosteriods #flyefit #chestday #internationalchestday #chestworkout #workout #delts #abs #fitfam #irishfitfam #instafitfam #ukfitfam 
Oh heya ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #mentalexercise ...trying to gain some perspective ๐Ÿง
Oh heya ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ #mentalexercise  ...trying to gain some perspective ๐Ÿง
All my life I've been really self conscious and absolutely hated my body. Thought that I was too unfit to do anything about it because I wasn't great at traditional sports and I'd only end up embarrassing myself if people could see me trying to work out. If you could have told me this time last year that I would be going to the gym every day and LOVING it, I wouldn't have believed you! I've learned so much more about my body and while I may not be  great at traditional sports, I  can still do other things like weights! It has completely changed my life and I couldn't recommend it more to anyone out there who is feeling unhappy with themselves! If I can do it, you definitely can! Sappy post over, just thought I would share my own struggles! ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ™ˆ . . .
.
.
 #artist #hourglass #beauty #blonde #blondegirl #blueeyes  #dublin #fitfam  #booty  #fitnessmotivation  #girl #๐Ÿ‘ #ireland #me #mua #squats  #flyefit  #makeupartist #fitness  #healthy  #strongnotskinny  #inkedgirls  #gym  #myjourney  #curves #girlswithink #girlswithtattoos #inked #ink #tattoo
All my life I've been really self conscious and absolutely hated my body. Thought that I was too unfit to do anything about it because I wasn't great at traditional sports and I'd only end up embarrassing myself if people could see me trying to work out. If you could have told me this time last year that I would be going to the gym every day and LOVING it, I wouldn't have believed you! I've learned so much more about my body and while I may not be great at traditional sports, I can still do other things like weights! It has completely changed my life and I couldn't recommend it more to anyone out there who is feeling unhappy with themselves! If I can do it, you definitely can! Sappy post over, just thought I would share my own struggles! ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ™ˆ . . . . . #artist  #hourglass  #beauty  #blonde  #blondegirl  #blueeyes  #dublin  #fitfam  #booty  #fitnessmotivation  #girl  #๐Ÿ‘ #ireland  #me  #mua  #squats  #flyefit  #makeupartist  #fitness  #healthy  #strongnotskinny  #inkedgirls  #gym  #myjourney  #curves  #girlswithink  #girlswithtattoos  #inked  #ink  #tattoo 
Trying to these two messers in for a photo that was Instagram worthy tonight in the snow! Absolute fail....
๐Ÿคช
But Harleyโ€™s first time out in snow and he was lovin life....
๐Ÿถ
Kenzie as always was bootin it round in her element....
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐Ÿ“ธInstagram: @Mrflye
๐ŸŒwww.aaronsmythpt.com
๐Ÿ“งEmail: Info@aaronsmythpt.com
๐Ÿ‘ปSnapchat: aaronsmythpt
๐ŸŒŽFB: Aaron Smyth - The fit life
๐Ÿ“นYouTube: The Fit Life
๐ŸคTwitter: Aaronsmyth_pt
Trying to these two messers in for a photo that was Instagram worthy tonight in the snow! Absolute fail.... ๐Ÿคช But Harleyโ€™s first time out in snow and he was lovin life.... ๐Ÿถ Kenzie as always was bootin it round in her element.... โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐Ÿ“ธInstagram: @Mrflye ๐ŸŒwww.aaronsmythpt.com ๐Ÿ“งEmail: Info@aaronsmythpt.com ๐Ÿ‘ปSnapchat: aaronsmythpt ๐ŸŒŽFB: Aaron Smyth - The fit life ๐Ÿ“นYouTube: The Fit Life ๐ŸคTwitter: Aaronsmyth_pt
I love a transformation Tuesday ๐Ÿ‘๐Ÿ’•๐Ÿ”‘ some days feel shite about my body โ˜น๏ธ consistency is what keeps me going cause I know if I keep doing what Iโ€™m doing Iโ€™m gonna see great results in the end ๐Ÿ˜โค๏ธ #consistency#gains#goals#fitness#fitstagram#fitfamily#fitnessmodel#gym#weightlifting#weightloss#transformationtuesday#inspiration#irishfitfam#sweat#cardio#squats#healthy#beautiful#toned#results#motivation#like4like#followforfollow#me#proud#flyefit#hardwork#trainning#gymbunny#lifestyle#
I love a transformation Tuesday ๐Ÿ‘๐Ÿ’•๐Ÿ”‘ some days feel shite about my body โ˜น๏ธ consistency is what keeps me going cause I know if I keep doing what Iโ€™m doing Iโ€™m gonna see great results in the end ๐Ÿ˜โค๏ธ #consistency #gains #goals #fitness #fitstagram #fitfamily #fitnessmodel #gym #weightlifting #weightloss #transformationtuesday #inspiration #irishfitfam #sweat #cardio #squats #healthy #beautiful #toned #results #motivation #like4like #followforfollow #me #proud #flyefit #hardwork #trainning #gymbunny #lifestyle #
Time To Get Back To The Grind ๐Ÿ”ฅ Hopefully I Can Get Back Into The Gym By The End Of The Week ๐Ÿ’ช๐Ÿผ
Time To Get Back To The Grind ๐Ÿ”ฅ Hopefully I Can Get Back Into The Gym By The End Of The Week ๐Ÿ’ช๐Ÿผ
An ugly 190kg with no belt, wraps or laces.
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If your looking to increase your one rep max in any exercise try out 5x5 sets or Pyramid sets.
-
5x5 is exactly what it sounds like. Perform 5 reps of an exercise for 5 sets with a weight that should be near failure on the final rep of each set.
-
Pyramid sets are where you taper off your reps each set while increasing the weight your lifting each set. For example 60kg x 15 reps, 80kg x 12reps, 100kg x 8 reps, 120kg x 6 reps etc.
-
โ„นIf your looking to gain strength/ muscle or lose fat PM or E-mail me for more info on diet/ training programmes.
-
#irishfitfam #strength #deadlift #flyefit
An ugly 190kg with no belt, wraps or laces. - If your looking to increase your one rep max in any exercise try out 5x5 sets or Pyramid sets. - 5x5 is exactly what it sounds like. Perform 5 reps of an exercise for 5 sets with a weight that should be near failure on the final rep of each set. - Pyramid sets are where you taper off your reps each set while increasing the weight your lifting each set. For example 60kg x 15 reps, 80kg x 12reps, 100kg x 8 reps, 120kg x 6 reps etc. - โ„นIf your looking to gain strength/ muscle or lose fat PM or E-mail me for more info on diet/ training programmes. - #irishfitfam  #strength  #deadlift  #flyefit 
Took a trip to flyefit chq yesterday for a push session, and honestly was quite disappointed with the layout. Everything felt so crammed and there was a lack of equipment for the amount of people there. Good vibes there and managed to get a good pump so that's what matters! 
Last leg session in Dublin at flyefit drumcondra tomorrow if anyone wants to join me ๐Ÿ’ช๐Ÿ‘ #gym #nurseswholift #flyefit #flyefitchq #nursinglife #health #healthylifestyle #fitness #fittingfitness #irishfitfam #dublinfitfam #ukfitfam #irishfitness #vikingstyle #vikingpower #fitnurse #physique #bulklife #bulkingseason #bodybuilding #flexibledieting #mensphysique
Took a trip to flyefit chq yesterday for a push session, and honestly was quite disappointed with the layout. Everything felt so crammed and there was a lack of equipment for the amount of people there. Good vibes there and managed to get a good pump so that's what matters! Last leg session in Dublin at flyefit drumcondra tomorrow if anyone wants to join me ๐Ÿ’ช๐Ÿ‘ #gym  #nurseswholift  #flyefit  #flyefitchq  #nursinglife  #health  #healthylifestyle  #fitness  #fittingfitness  #irishfitfam  #dublinfitfam  #ukfitfam  #irishfitness  #vikingstyle  #vikingpower  #fitnurse  #physique  #bulklife  #bulkingseason  #bodybuilding  #flexibledieting  #mensphysique 
Super happy and to say I'm now part of the family in @flyefit in CHQ๐Ÿ’ช๐Ÿป Will be taking on Clients from next week so if your interested in training with me you can email me at orlaafriel@hotmail.com or simply slide on into my DM's to arrange a consultation๐Ÿ™‹๐Ÿผ
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January is the perfect time to start exercising or simply get back into it and get your nutrition back on track! Even if you've never set foot in a gym before give me a shout and I'll help you towards your goals no matter what they are๐Ÿ’ž
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HAPPY JANUARY!
#personaltrainer #personaltraining #pt #nutritionplans #exerciseplans #workouts #weights #flyefit #chq #fitfam #irishfitfam #fitspo #training #cardio #diet #musclegain #exercise #fitness #gym #motivation #goals #newyearnewyou #health #happiness #potd #instagood
Super happy and to say I'm now part of the family in @flyefit in CHQ๐Ÿ’ช๐Ÿป Will be taking on Clients from next week so if your interested in training with me you can email me at orlaafriel@hotmail.com or simply slide on into my DM's to arrange a consultation๐Ÿ™‹๐Ÿผ -------------------- January is the perfect time to start exercising or simply get back into it and get your nutrition back on track! Even if you've never set foot in a gym before give me a shout and I'll help you towards your goals no matter what they are๐Ÿ’ž --------------------- HAPPY JANUARY! #personaltrainer  #personaltraining  #pt  #nutritionplans  #exerciseplans  #workouts  #weights  #flyefit  #chq  #fitfam  #irishfitfam  #fitspo  #training  #cardio  #diet  #musclegain  #exercise  #fitness  #gym  #motivation  #goals  #newyearnewyou  #health  #happiness  #potd  #instagood 
#techniquetuesday โ€ข
The Bulgarian Split Squat is a great compound exercise. It activates the Quads, Glutes & Hamstrings. As well as this it is also a great test of one's balance ๐Ÿค”
โ€ข
Like lots of exercises in the gym it is often preformed wrong. Here are my top tips with how to get the most out of this movement and make some solid leg gains ๐Ÿ’ช๐Ÿ˜Ž
โ€ข
- Make sure you have a long stride and that the knee of the back leg has enough room to track back.
- Use a modest weight and focus on a slow controlled eccentric (negative) movement. - A small forward lean in the torso can help  take pressure off the lower back.
- Using something you can grip easily like a Kettlebell or using straps can help you focus on stabilising the legs.
- Do the movement on a slightly curved cylindrical surface. Instead of putting your back foot on a bench/box, use a bar with a  bar pad on it for a more comfortable foot placement and so the back leg can track back easier.
โ€ข
Try out my tips with this movement and let me know if you noticed a difference ๐Ÿ˜Š
โ€ข
#naturalbodybuilding 
#teamdramaticphysiques
#personaltrainer #sockgameonpoint
#techniquetuesday  โ€ข The Bulgarian Split Squat is a great compound exercise. It activates the Quads, Glutes & Hamstrings. As well as this it is also a great test of one's balance ๐Ÿค” โ€ข Like lots of exercises in the gym it is often preformed wrong. Here are my top tips with how to get the most out of this movement and make some solid leg gains ๐Ÿ’ช๐Ÿ˜Ž โ€ข - Make sure you have a long stride and that the knee of the back leg has enough room to track back. - Use a modest weight and focus on a slow controlled eccentric (negative) movement. - A small forward lean in the torso can help take pressure off the lower back. - Using something you can grip easily like a Kettlebell or using straps can help you focus on stabilising the legs. - Do the movement on a slightly curved cylindrical surface. Instead of putting your back foot on a bench/box, use a bar with a bar pad on it for a more comfortable foot placement and so the back leg can track back easier. โ€ข Try out my tips with this movement and let me know if you noticed a difference ๐Ÿ˜Š โ€ข #naturalbodybuilding  #teamdramaticphysiques  #personaltrainer  #sockgameonpoint 
Real men have hairy chests ๐Ÿฆ
Thatโ€™s a cold hard fact. 
@smilinsammyj Sheโ€™s got an eye for this ๐Ÿ‘

#beardgamestrong #datderehairygorilla #idontevenliftheavy #flyefit #raw #madeintheeast #irishfitfam #fitfam #myprotien #beastsfromtheeast #makinggainssince94 #ucdgym
I will hold my hand up and say I am not my best self in this weather ๐Ÿ™…โ€โ™€๏ธ๐Ÿ˜‚ I definitelty don't get as excited about leaving the house for my morning gym sessions but at this stage I don't even consider it as a decision.  In the same way I know I'm going to turn up for work, the gym is just another part of my daily routine ๐Ÿ™Œ If you're not a morning person and dont think you can get to the gym before work just trusssst me if I can do it then anybody can ๐Ÿ˜ช 
This morning @glittersandglutes brought me treats and let me tell you those @foodsofathenry cookie shots and a cuppa saw me through the rest of the day ๐Ÿค—โค #flyefit#lovindublin#dublinfoodie#flexibledieting#bodyfirstnutrition#shredded#irishfitness#dublinfitfam#corkfitfam#galwayfitfam#girlswithmuscle#gymbunny#pullups#muscleup#handstand#inversion#weightloss#calaesthetics#bachata#bachatera#salsera#14daycalisthenics#bodybuilding#occupationaltherapy#occupationaltherapist
I will hold my hand up and say I am not my best self in this weather ๐Ÿ™…โ€โ™€๏ธ๐Ÿ˜‚ I definitelty don't get as excited about leaving the house for my morning gym sessions but at this stage I don't even consider it as a decision. In the same way I know I'm going to turn up for work, the gym is just another part of my daily routine ๐Ÿ™Œ If you're not a morning person and dont think you can get to the gym before work just trusssst me if I can do it then anybody can ๐Ÿ˜ช This morning @glittersandglutes brought me treats and let me tell you those @foodsofathenry cookie shots and a cuppa saw me through the rest of the day ๐Ÿค—โค #flyefit #lovindublin #dublinfoodie #flexibledieting #bodyfirstnutrition #shredded #irishfitness #dublinfitfam #corkfitfam #galwayfitfam #girlswithmuscle #gymbunny #pullups #muscleup #handstand #inversion #weightloss #calaesthetics #bachata #bachatera #salsera #14daycalisthenics #bodybuilding #occupationaltherapy #occupationaltherapist 
Iโ€™m caring less and less about the cuts on my abs than the sound of those kicks ๐Ÿ‘€๐Ÿ”Š
Another great session with @ddowdall in @dublin_thaiboxing ๐ŸฅŠ
Finally got my hands on the new ombrรฉ collection from @myproteinuk - Iโ€™m wearing a medium! Discount code and affiliate link in my bio ๐Ÿค™๐Ÿผ
Iโ€™m caring less and less about the cuts on my abs than the sound of those kicks ๐Ÿ‘€๐Ÿ”Š Another great session with @ddowdall in @dublin_thaiboxing ๐ŸฅŠ Finally got my hands on the new ombrรฉ collection from @myproteinuk - Iโ€™m wearing a medium! Discount code and affiliate link in my bio ๐Ÿค™๐Ÿผ
Cool little video done with @flyefit. Give it a watch
โ€ข
#flyefit #flyefitmacken #conditioning
With this extremely cold snap of weather we are having its hard finding the motivation to move, (let alone partake in a training session). It seems like so much energy is spent just trying to keep warm and perform everyday activities. 
Even when you do actually go out to train- your first set requires some effort, and you really wish you could turn back and go home. But now people in the gym have seen you, and it would look really strange if you just did 1 set and left ๐Ÿ˜‚
I always find after the first set, when thereโ€™s a bit of blood circulating and Iโ€™m used to the movement- then Iโ€™ve a bit more gusto for training.
That and coffee. Always coffee before training ๐Ÿ˜Ž
With this extremely cold snap of weather we are having its hard finding the motivation to move, (let alone partake in a training session). It seems like so much energy is spent just trying to keep warm and perform everyday activities. Even when you do actually go out to train- your first set requires some effort, and you really wish you could turn back and go home. But now people in the gym have seen you, and it would look really strange if you just did 1 set and left ๐Ÿ˜‚ I always find after the first set, when thereโ€™s a bit of blood circulating and Iโ€™m used to the movement- then Iโ€™ve a bit more gusto for training. That and coffee. Always coffee before training ๐Ÿ˜Ž
Post chest day meal bloat ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ last blowout with food is Amsterdam in 2 weeks then prep time for body power ๐Ÿ”ฅ๐Ÿ™๐Ÿผ might look somewhat decent standing beside @calumvonmoger ๐Ÿ˜‚ #gym #gymshark #gymmotivation #gymtime #gymlife #workout #weights #weightstraining #dumbells #motivation #progress #hardwork #flyefit #myprotein #nike #nikepro #thegymmonasterevin #underarmour
___TRANSFORMATION TUESDAY ___
FROM SUNNY GYM IN MALAYSIA TO  GYM TOILET IN DUBLIN , I THINK I'M EVEN WEARING THE SAME GYM CLOTHES ๐Ÿ˜‚
โ–ช
A CHANGE IN GYM & SURROUNDINGS CAN BE A GREAT THING TO HELP KEEP YOU MOTIVATED & WORKOUTS FEELING FRESH AGAIN. IT'S ONE OF THE REASONS I LOVE THE ROAMING MEMBERSHIP @flyefit. WITH 9 GYM LOCATIONS IN #dublin
โ–ช
#transformationtuesday #tuesdaymotivation #transformation #gym #change #flyefit #iifym #fitnessaddict #bodybuilding #naturalbodybuilding #Powerlifting #aesthetic #pump #gainz #beastmode #bearmode #dublinfitness #muscle #fitspo #newyearbetterme #newyearnewyou
___TRANSFORMATION TUESDAY ___ FROM SUNNY GYM IN MALAYSIA TO GYM TOILET IN DUBLIN , I THINK I'M EVEN WEARING THE SAME GYM CLOTHES ๐Ÿ˜‚ โ–ช A CHANGE IN GYM & SURROUNDINGS CAN BE A GREAT THING TO HELP KEEP YOU MOTIVATED & WORKOUTS FEELING FRESH AGAIN. IT'S ONE OF THE REASONS I LOVE THE ROAMING MEMBERSHIP @flyefit. WITH 9 GYM LOCATIONS IN #dublin  โ–ช #transformationtuesday  #tuesdaymotivation  #transformation  #gym  #change  #flyefit  #iifym  #fitnessaddict  #bodybuilding  #naturalbodybuilding  #Powerlifting  #aesthetic  #pump  #gainz  #beastmode  #bearmode  #dublinfitness  #muscle  #fitspo  #newyearbetterme  #newyearnewyou 
Who knows ... a future #peaker ?!
๐Ÿ˜œ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ–ค
Repost from @FlyeFit (@fitnessgoose using @RepostRegramApp - Excitement of getting your first PB

#flyefit #fitnessgoose #biglifts
Who knows ... a future #peaker  ?! ๐Ÿ˜œ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ–ค Repost from @FlyeFit (@fitnessgoose using @RepostRegramApp - Excitement of getting your first PB #flyefit  #fitnessgoose  #biglifts 
Follow my son Eric on his business page @pinnaclesp and @flyefit  Eric is featured on their page today. #getfit #livefit #flyefit #pinnaclesp
๐Ÿ™‹ Did you make a new years resolution to lose weight, start hitting the gym or just get generally healthier?
Yes? Good!
Everyone should be doing some form of exercise! Ranging from stretches to cardio to weight training!
Are you starting to waiver or have you given up trying already?
Don't make such a big deal of it, burnt out by the idea by the end of January!
Instead, make a small lifestyle change a week!
One step at a time! One change at a time! Understand why your doing it, not just because someone somewhere out there said it's good for you! Your not gonna keep doing something you don't understand forever, where as If it makes sense, there's no reason to stop right? This applies to exercise and nutrition! Don't be afraid to ask!
Start a small walk in the evening! Have breakfast! Drink more water! It's as simple as that! One step at a time! #2018Goals #FitLife
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๐Ÿ“ธ: @Mario_Morelli_
๐Ÿ™‹ Did you make a new years resolution to lose weight, start hitting the gym or just get generally healthier? Yes? Good! Everyone should be doing some form of exercise! Ranging from stretches to cardio to weight training! Are you starting to waiver or have you given up trying already? Don't make such a big deal of it, burnt out by the idea by the end of January! Instead, make a small lifestyle change a week! One step at a time! One change at a time! Understand why your doing it, not just because someone somewhere out there said it's good for you! Your not gonna keep doing something you don't understand forever, where as If it makes sense, there's no reason to stop right? This applies to exercise and nutrition! Don't be afraid to ask! Start a small walk in the evening! Have breakfast! Drink more water! It's as simple as that! One step at a time! #2018Goals  #FitLife  - ๐Ÿ“ธ: @Mario_Morelli_
From my last leg session few days ago. Nice squats alternative for ppl with lower back issues and it's also easier on the knees. 
It focusing more on glutes and hamstrings then quads tho. 
So I use it at the end of my workout since I'm on never ending war to get my quads big enough to match my calves ๐Ÿ™ˆ

#legday #squats #glutes #hamstrings #quads #leg #calves #personaltrainer #allblack #polishboy #asstothegrass #polskifacet #flyefitchq #flyefit #biglegs #workout #trainhard #training
From my last leg session few days ago. Nice squats alternative for ppl with lower back issues and it's also easier on the knees. It focusing more on glutes and hamstrings then quads tho. So I use it at the end of my workout since I'm on never ending war to get my quads big enough to match my calves ๐Ÿ™ˆ #legday  #squats  #glutes  #hamstrings  #quads  #leg  #calves  #personaltrainer  #allblack  #polishboy  #asstothegrass  #polskifacet  #flyefitchq  #flyefit  #biglegs  #workout  #trainhard  #training 
Life Is better when u keep to yourself amirite
Life Is better when u keep to yourself amirite
This is my boy Eric -on the right with his Da. Check him out on Flyefit Instagram. If  you need a personal trainer, heโ€™s your only man.  #flyefit #getfit #fightingfit #dietstartstoday Ericโ€™s instagram personal training page is @pinnaclesp he trains at Flyefit Macken Street @flyefit.
This is my boy Eric -on the right with his Da. Check him out on Flyefit Instagram. If you need a personal trainer, heโ€™s your only man. #flyefit  #getfit  #fightingfit  #dietstartstoday  Ericโ€™s instagram personal training page is @pinnaclesp he trains at Flyefit Macken Street @flyefit.
Double Tap if you want me to make for you this Fantastic 5 INGREDIENT Dinner
_________________________________________________________
Marinated Fillet of Cod โšซTri colour Quinoa โšช Veggie Ribbons โšซAvocado โšชEgg
Double Tap if you want me to make for you this Fantastic 5 INGREDIENT Dinner _________________________________________________________ Marinated Fillet of Cod โšซTri colour Quinoa โšช Veggie Ribbons โšซAvocado โšชEgg
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ true story
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ true story
I will be #floating around #FLYEfit #gym #Ranelagh tomorrow #evening. Not on shift but #working with #clients, so if you see me and wish to #enquire about #PT then fire away and I'll #help #you as #best as I can ๐Ÿ˜Ž #personaltrainer #fitnessinstructor #dublin #ireland๐Ÿ€ #irish #consultation #programmes #girlswholift #lifters #routine #catertoyou #yourrules #classes #spinking
These are like gold dust BUT if you can find them in your local LIdl .... grab some! Theyโ€™re so nice! My boy @ichsaule got me addicted to these now!
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐Ÿ“ธInstagram: @Mrflye
๐ŸŒwww.aaronsmythpt.com
๐Ÿ“งEmail: Info@aaronsmythpt.com
๐Ÿ‘ปSnapchat: aaronsmythpt
๐ŸŒŽFB: Aaron Smyth - The fit life
๐Ÿ“นYouTube: The Fit Life
๐ŸคTwitter: Aaronsmyth_pt
These are like gold dust BUT if you can find them in your local LIdl .... grab some! Theyโ€™re so nice! My boy @ichsaule got me addicted to these now! โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐Ÿ“ธInstagram: @Mrflye ๐ŸŒwww.aaronsmythpt.com ๐Ÿ“งEmail: Info@aaronsmythpt.com ๐Ÿ‘ปSnapchat: aaronsmythpt ๐ŸŒŽFB: Aaron Smyth - The fit life ๐Ÿ“นYouTube: The Fit Life ๐ŸคTwitter: Aaronsmyth_pt
Hacks squats went down today. My hip mobility training, using @functionalrangeconditioning methods, is paying dividends here!
โ–ช๏ธ
My control in and out of the bottom position had never felt better, Reverse band technique certainly helping there but it doesnโ€™t get 100% or the credit.
โ–ช๏ธ
Todayโ€™s pre workout and intra workout supplements were fueled by @kineticasports
Hacks squats went down today. My hip mobility training, using @functionalrangeconditioning methods, is paying dividends here! โ–ช๏ธ My control in and out of the bottom position had never felt better, Reverse band technique certainly helping there but it doesnโ€™t get 100% or the credit. โ–ช๏ธ Todayโ€™s pre workout and intra workout supplements were fueled by @kineticasports
Heavy box squats with bands & chains ๐Ÿ˜…

Training with @speedpowerstrength always almost kills me but brings out the best!

150kg on the bar. Approx 40kg of pressure from bands at the top position. Each chain weighs 14.7kg when all links off the floor.

Basically, it's heavy.

#flyefitswords #flyefit #strength #strong #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #igfitness #igfitfam #igfit #instafit #instagram #deadlift #deadlifts #ironaddict #iifym #doyouevenlift #doyoueven #gym #fitspo #challenge #powerlifting #instagramfitness #instagramfitfam
Heavy box squats with bands & chains ๐Ÿ˜… Training with @speedpowerstrength always almost kills me but brings out the best! 150kg on the bar. Approx 40kg of pressure from bands at the top position. Each chain weighs 14.7kg when all links off the floor. Basically, it's heavy. #flyefitswords  #flyefit  #strength  #strong  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #igfitness  #igfitfam  #igfit  #instafit  #instagram  #deadlift  #deadlifts  #ironaddict  #iifym  #doyouevenlift  #doyoueven  #gym  #fitspo  #challenge  #powerlifting  #instagramfitness  #instagramfitfam 
Why you need breaks between diets:
.
.
Dieting is an imbalance.ย  Remaining in a state of imbalance for prolonged periods is not physically healthy. After about 3 months of dieting, the amount of calorie restriction needed to continue losing weight becomes oppressive. You begin to risk injury from working out with increasing fatigue. The bodyโ€™s compensation mechanisms are in full force to make more weight loss harder and harder. ย You need a break to allow your body to recover from this stress, ramp metabolism back up, and stop compensating for the caloric restriction.
.
.
You need a mental break. Remaining in a state of imbalance for prolonged periods is not mentally healthy either. Dieting is mentally stressful in part because of the bodyโ€™s physiological response to caloric restriction. In attempt to keep you from taking more of its fat, your body will make you feel tired, hungry, and lethargic. Pushing through your daily workouts and life is harder under these conditions. The added mental stress of weighing and measuring food and abstaining from treats and drinks should not be underestimated either. Missing out on fun foods and experiences takes a toll and one can begin to feel deprived and depressed. This suffering and sacrifice are necessary for an efficient fat loss diet, but should be temporary. Hunger and fatigue are both totally normal and fine for discrete periods of time.ย  Just like your moderate 10 mile run, some discomfort is expected to get you there, but it should not be extreme or prolonged. In the case of dieting, about 12 weeks is as long as you should be hypocaloric (eating less calories than you are burning) in most cases. I am talking about the average individual now if you are super obese then you may benefit from longer periods of dieting but for the average person breaks are a must.
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#health #fitness #fit #fitdutchies #irishfitfam #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #like4like #training #photooftheday #health #healthy #instahealth #healthychoices #likeforlike #strong #motivation #flyefit #ukfitfam #lifestyle #diet #getfit #cleaneating #eatclean #exercise
Why you need breaks between diets: . . Dieting is an imbalance.ย  Remaining in a state of imbalance for prolonged periods is not physically healthy. After about 3 months of dieting, the amount of calorie restriction needed to continue losing weight becomes oppressive. You begin to risk injury from working out with increasing fatigue. The bodyโ€™s compensation mechanisms are in full force to make more weight loss harder and harder. ย You need a break to allow your body to recover from this stress, ramp metabolism back up, and stop compensating for the caloric restriction. . . You need a mental break. Remaining in a state of imbalance for prolonged periods is not mentally healthy either. Dieting is mentally stressful in part because of the bodyโ€™s physiological response to caloric restriction. In attempt to keep you from taking more of its fat, your body will make you feel tired, hungry, and lethargic. Pushing through your daily workouts and life is harder under these conditions. The added mental stress of weighing and measuring food and abstaining from treats and drinks should not be underestimated either. Missing out on fun foods and experiences takes a toll and one can begin to feel deprived and depressed. This suffering and sacrifice are necessary for an efficient fat loss diet, but should be temporary. Hunger and fatigue are both totally normal and fine for discrete periods of time.ย  Just like your moderate 10 mile run, some discomfort is expected to get you there, but it should not be extreme or prolonged. In the case of dieting, about 12 weeks is as long as you should be hypocaloric (eating less calories than you are burning) in most cases. I am talking about the average individual now if you are super obese then you may benefit from longer periods of dieting but for the average person breaks are a must. . . . . #health  #fitness  #fit  #fitdutchies  #irishfitfam  #fitnessmodel  #fitnessaddict  #fitspo  #workout  #bodybuilding  #cardio  #gym  #like4like  #training  #photooftheday  #health  #healthy  #instahealth  #healthychoices  #likeforlike  #strong  #motivation  #flyefit  #ukfitfam  #lifestyle  #diet  #getfit  #cleaneating  #eatclean  #exercise 
Re-posting this from the nutrition God that is @thealanaragon ๐Ÿ˜‡
โ€ข
I STRONGLY suggest that all competitors/fitness fanatics (especially women) give this a good read over and take note of the guidelines ๐Ÿค“โ˜๏ธ
โ€ข
The main reason why reverse dieting is a flawed concept is because once you get to your leanest, the last thing ypur body wants to do is function properly. Your hormones are out of whack and your strength & energy levels will be low. Therefore staying a super low bodyfat for an extended period of time is not smart ๐Ÿค”
โ€ข
Instead of worrying about keeping the "shredz", recover your body and prioritise your health and fitness.
Getting yourself back into a surplus as quick as possible is essential for hormonal health, as well as to get some gains so you can make noticeable progress ๐Ÿ’ช๐Ÿ˜Ž
โ€ข
Reverse Diet OUT โŒ Recovery Diet IN โœ”
โ€ข
#teamdramaticphysiques 
#reversedieting #naturalbodybuilding
Re-posting this from the nutrition God that is @thealanaragon ๐Ÿ˜‡ โ€ข I STRONGLY suggest that all competitors/fitness fanatics (especially women) give this a good read over and take note of the guidelines ๐Ÿค“โ˜๏ธ โ€ข The main reason why reverse dieting is a flawed concept is because once you get to your leanest, the last thing ypur body wants to do is function properly. Your hormones are out of whack and your strength & energy levels will be low. Therefore staying a super low bodyfat for an extended period of time is not smart ๐Ÿค” โ€ข Instead of worrying about keeping the "shredz", recover your body and prioritise your health and fitness. Getting yourself back into a surplus as quick as possible is essential for hormonal health, as well as to get some gains so you can make noticeable progress ๐Ÿ’ช๐Ÿ˜Ž โ€ข Reverse Diet OUT โŒ Recovery Diet IN โœ” โ€ข #teamdramaticphysiques  #reversedieting  #naturalbodybuilding 
Weโ€™re now into the 3rd week of January.
-
The new years hype is still strong every one,crushing goals and making summer bodies.
-
Not quite,Most started out too strong,theyโ€™re now sore hungry tired and on their 3rd cup of coffee of the day and its only 9.30am.
-
It didnโ€™t stick,but why?The workout plan and diet you downloaded promised glistening abs within weeks.
-
Blood sweat and tears,thats how we get results right.
-
Let me break it to you,You donโ€™t have a HIIT deficiency, you donโ€™t need more volume and most definitely donโ€™t have a caffeine and pre workout deficiency.
-
Pain,struggle and suffering seems to be the desired outcome from diet and training systems Iโ€™m currently seeing floating about.
-
Where you most likely have a deficiency sleep,recovery,digestion.
-
Adding more fuel to the fire WILL NOT improve these integral ingredients for results.
-
Do you chew your food,have consistent bathroom habits,Sleep Hygiene, Stimulant intake.Do you have colour and variety of micronutrients on your plate at every meal?Do your meals even look edible.
-
Lets address to how improve some of these and look at some actual standards.
-
40 chews or semi liquid state with your meals,put the knife and fork DOWN when doing so.
-
Poop twice a day,with no strain.
-
Sleep7-8 hours, pre bed,ZERO electronics,when you wake,ZERO electronics in a pitch black semi cold room.
-
Coffee,limit to 1-2 cups a day,and have 1- 2 days a week with ZERO stimulants.
-
Microโ€™s,As much veggies and colour as the plate will handle,STOP WEIGHING SPINACH!
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Technology Breaks/Detoxes where you remove all technology for 2X16 hour periods a week.
-
Move,7k steps a day in outdoor light(10k isnโ€™t feasible for most its winter and you work in an office).
-
Rest and recovery dayโ€™s,where you have a nap,get a massage,or nailโ€™s and Hurrr did.
-
Training 4-5x45 minute sessions a week will tick the boxes if the quality is high and you donโ€™t f**k about.
-
Train hard but recover HARDER.
-
Nailing the above,will have a huge impact over any amount of volume/HiiT/Supplementation for your results.
-
BTW the above,simple as they may seem will only add value and quality to your life.
๐Ÿ“ธ: @z.visuals
Weโ€™re now into the 3rd week of January. - The new years hype is still strong every one,crushing goals and making summer bodies. - Not quite,Most started out too strong,theyโ€™re now sore hungry tired and on their 3rd cup of coffee of the day and its only 9.30am. - It didnโ€™t stick,but why?The workout plan and diet you downloaded promised glistening abs within weeks. - Blood sweat and tears,thats how we get results right. - Let me break it to you,You donโ€™t have a HIIT deficiency, you donโ€™t need more volume and most definitely donโ€™t have a caffeine and pre workout deficiency. - Pain,struggle and suffering seems to be the desired outcome from diet and training systems Iโ€™m currently seeing floating about. - Where you most likely have a deficiency sleep,recovery,digestion. - Adding more fuel to the fire WILL NOT improve these integral ingredients for results. - Do you chew your food,have consistent bathroom habits,Sleep Hygiene, Stimulant intake.Do you have colour and variety of micronutrients on your plate at every meal?Do your meals even look edible. - Lets address to how improve some of these and look at some actual standards. - 40 chews or semi liquid state with your meals,put the knife and fork DOWN when doing so. - Poop twice a day,with no strain. - Sleep7-8 hours, pre bed,ZERO electronics,when you wake,ZERO electronics in a pitch black semi cold room. - Coffee,limit to 1-2 cups a day,and have 1- 2 days a week with ZERO stimulants. - Microโ€™s,As much veggies and colour as the plate will handle,STOP WEIGHING SPINACH! - Technology Breaks/Detoxes where you remove all technology for 2X16 hour periods a week. - Move,7k steps a day in outdoor light(10k isnโ€™t feasible for most its winter and you work in an office). - Rest and recovery dayโ€™s,where you have a nap,get a massage,or nailโ€™s and Hurrr did. - Training 4-5x45 minute sessions a week will tick the boxes if the quality is high and you donโ€™t f**k about. - Train hard but recover HARDER. - Nailing the above,will have a huge impact over any amount of volume/HiiT/Supplementation for your results. - BTW the above,simple as they may seem will only add value and quality to your life. ๐Ÿ“ธ: @z.visuals
Well, at least I have one quad ๐Ÿคท๐Ÿผโ€โ™€๏ธ
Well, at least I have one quad ๐Ÿคท๐Ÿผโ€โ™€๏ธ
Remember kids to try eat healthy fats on a daily basis. Some examples would be avocados, nuts, seeds, fish, and oils. Though they can be quite calorie dense (donโ€™t forget to track them), healthy fats are essential to support metabolism, immunity, absorption of vitamin A and D and hormone production!
Remember kids to try eat healthy fats on a daily basis. Some examples would be avocados, nuts, seeds, fish, and oils. Though they can be quite calorie dense (donโ€™t forget to track them), healthy fats are essential to support metabolism, immunity, absorption of vitamin A and D and hormone production!
Working hard on that booty erryday' ๐Ÿ‘๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ’ช๐Ÿผ . . .
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.
 #artist #hourglass #beauty #blonde #blondegirl #blueeyes  #dublin #designer #booty  #fitnessmotivation  #girl #๐Ÿ‘ #ireland #me #mua #squats  #flyefit  #makeupartist #fitness  #healthy  #strongnotskinny  #inkedgirls  #undiscovered_muas #makeupartistsworldwide #curves #girlswithink #girlswithtattoos #inked #ink #tattoo
Itโ€™s been a while since I did a 16 hour day @flyefit ๐Ÿ™‹coming home and cooking Sirloin burgers, asparagus and few cheeky eggs makes it all better ๐Ÿ˜๐Ÿ˜
Itโ€™s been a while since I did a 16 hour day @flyefit ๐Ÿ™‹coming home and cooking Sirloin burgers, asparagus and few cheeky eggs makes it all better ๐Ÿ˜๐Ÿ˜
โ€œDonโ€™t judge me by my successes, judge me by how many times I fell and got back up againโ€
โ€”โ€”โ€”โ€”
The out takes they donโ€™t show you on social media ๐Ÿ™‹๐Ÿผโ€โ™€๏ธ I was attempting King Pigeon but I wasnโ€™t warmed up, couldnโ€™t get the grip right and rolled back ๐Ÿคธ๐Ÿผโ€โ™€๏ธ ๐Ÿ‘๐Ÿผ๐Ÿคฃ .
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#yoga #irishfitfam #namasteireland #yogi #yogahub #junction6 #irishyoga #dublin #ireland #falling #getbackup #stronger #kingpigeon #asana #fun #playfulyoga #fwfg #ywa #flyefit #positivevibes #tiuteam
โ€œDonโ€™t judge me by my successes, judge me by how many times I fell and got back up againโ€ โ€”โ€”โ€”โ€” The out takes they donโ€™t show you on social media ๐Ÿ™‹๐Ÿผโ€โ™€๏ธ I was attempting King Pigeon but I wasnโ€™t warmed up, couldnโ€™t get the grip right and rolled back ๐Ÿคธ๐Ÿผโ€โ™€๏ธ ๐Ÿ‘๐Ÿผ๐Ÿคฃ . . . #yoga  #irishfitfam  #namasteireland  #yogi  #yogahub  #junction6  #irishyoga  #dublin  #ireland  #falling  #getbackup  #stronger  #kingpigeon  #asana  #fun  #playfulyoga  #fwfg  #ywa  #flyefit  #positivevibes  #tiuteam 
90KG feeling like 10 gafs today. ๐Ÿคฎ #nodepthnancy But I got through first session back in over 3 weeks without absolutely dying. Almost, trust me, but I made it ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† PS facial expressions on fleek whaaaaa #fuckyougerms
____________________________________________
๐Ÿ“ธ Instagram: @rahafitness_
๐Ÿ“ฒ Facebook: RAHA Fitness Personal Training
๐Ÿ“ง Email: rahafitness@gmail.com
๐Ÿ‘ป Snapchat: rahafitness1
#SoreTodayStrongTomorrow
____________________________________________
90KG feeling like 10 gafs today. ๐Ÿคฎ #nodepthnancy  But I got through first session back in over 3 weeks without absolutely dying. Almost, trust me, but I made it ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† PS facial expressions on fleek whaaaaa #fuckyougerms  ____________________________________________ ๐Ÿ“ธ Instagram: @rahafitness_ ๐Ÿ“ฒ Facebook: RAHA Fitness Personal Training ๐Ÿ“ง Email: rahafitness@gmail.com ๐Ÿ‘ป Snapchat: rahafitness1 #SoreTodayStrongTomorrow  ____________________________________________
Some of my 2018 fitness goals. Also have goals for gym rings and flexibilty stuff. I decided I would also draw them. Out of boredom mainly. As you can see my drawing skills are exceptional. If anyone would like to commission me for a portrait drawing feel free to DM me or comment below. Quality guarenteed. #2018goals #fitness #fitnessgoals #yoga #calisthenics #exercise #health #handstand #drawing #pen #stickmen #headstand #planche #crowpose #artist #talent #portraits #drawingskills #painter #renaissance #flyefit #gym #fitness #thinkIsaidfitnessalready #dublin #ireland #artistsunite #penmanship #flexibilty #abrole #abwheel
Some of my 2018 fitness goals. Also have goals for gym rings and flexibilty stuff. I decided I would also draw them. Out of boredom mainly. As you can see my drawing skills are exceptional. If anyone would like to commission me for a portrait drawing feel free to DM me or comment below. Quality guarenteed. #2018goals  #fitness  #fitnessgoals  #yoga  #calisthenics  #exercise  #health  #handstand  #drawing  #pen  #stickmen  #headstand  #planche  #crowpose  #artist  #talent  #portraits  #drawingskills  #painter  #renaissance  #flyefit  #gym  #fitness  #thinkIsaidfitnessalready  #dublin  #ireland  #artistsunite  #penmanship  #flexibilty  #abrole  #abwheel 
Everyone has there thing they enjoy , my thing is absolutely wreck myself in the gym ๐Ÿ˜‚ looking forward to this week a torture ๐Ÿ˜๐Ÿ˜Š๐Ÿค—๐Ÿ’ฆ๐Ÿ’ฏ๐Ÿ’ช๐Ÿฝ๐Ÿ˜€#explosivefitness #motivation #powerlifting #gymshark #naturalbodybuilding #beastmode # #bodybuilding #flyefit #ifbb #bodytransfermations #physique #fitlife #fitnessmotivation #underarmoursportswear  #gains #arnoldschwarzenegger #gymking #instafit #legday #muscle #swole #ukifbb #shredded #myprotein #squats #deadlift #bench #irishfitfam
Everyone has there thing they enjoy , my thing is absolutely wreck myself in the gym ๐Ÿ˜‚ looking forward to this week a torture ๐Ÿ˜๐Ÿ˜Š๐Ÿค—๐Ÿ’ฆ๐Ÿ’ฏ๐Ÿ’ช๐Ÿฝ๐Ÿ˜€#explosivefitness  #motivation  #powerlifting  #gymshark  #naturalbodybuilding  #beastmode  # #bodybuilding  #flyefit  #ifbb  #bodytransfermations  #physique  #fitlife  #fitnessmotivation  #underarmoursportswear  #gains  #arnoldschwarzenegger  #gymking  #instafit  #legday  #muscle  #swole  #ukifbb  #shredded  #myprotein  #squats  #deadlift  #bench  #irishfitfam 
Juicy ๐Ÿ’ฆ reppin pink.  @smilinsammyj โ€œyouโ€™re a wizardโ€ ๐Ÿ‘๐Ÿ™ #swol #bouldershoulders #realmenwearpink #flyefit #flyefitgeorgesstreet #irishfitfam #fitfam #thick #ucd #ucdgym #raw
Good 6 rounds in tonight๐Ÿ‘Š๐Ÿผ Feeling good!! 4 weeks Kid๐Ÿ˜Ž#SONNER
Good 6 rounds in tonight๐Ÿ‘Š๐Ÿผ Feeling good!! 4 weeks Kid๐Ÿ˜Ž#SONNER 
Fitness goals โญ๏ธโญ๏ธ
Well I can guess the majority of us all probably have fitness goals we want to smash over short or long periods of time! At the start of last year and all of last year all I wanted to achieve from fitness was to have abs and be thin but then it came to the end of the year and I started to really think about what I really wanted to achieve in terms of my fitness goals! When I started thinking again I remembered why I had actually picked up the gym in the first place and that was to help with my athletics training and add strength training to my sessions! It then made me think that from now on my goal should in fact be to improve in athletics as it always has been and not exactly just want abs or to look good from training! So now it's time to work on my real goals from last year and keep them up โ˜บ๏ธ hope everyone has some goals in mind to smash for 2018 โค๏ธโค๏ธ #flyefit#gym#training#athletics#running#racing#swimming#cycling#flyefitranelagh#swanleisure#health#fitness#adidas#puma#pumarunning#nike#nikerunning#karrimor#asics#garmin#adidas#irishfitfam#fitfam#shopping#holidays#weighttraining#exams#study#seltering#strengthfeed#fitmonkeys
Fitness goals โญ๏ธโญ๏ธ Well I can guess the majority of us all probably have fitness goals we want to smash over short or long periods of time! At the start of last year and all of last year all I wanted to achieve from fitness was to have abs and be thin but then it came to the end of the year and I started to really think about what I really wanted to achieve in terms of my fitness goals! When I started thinking again I remembered why I had actually picked up the gym in the first place and that was to help with my athletics training and add strength training to my sessions! It then made me think that from now on my goal should in fact be to improve in athletics as it always has been and not exactly just want abs or to look good from training! So now it's time to work on my real goals from last year and keep them up โ˜บ๏ธ hope everyone has some goals in mind to smash for 2018 โค๏ธโค๏ธ #flyefit #gym #training #athletics #running #racing #swimming #cycling #flyefitranelagh #swanleisure #health #fitness #adidas #puma #pumarunning #nike #nikerunning #karrimor #asics #garmin #adidas #irishfitfam #fitfam #shopping #holidays #weighttraining #exams #study #seltering #strengthfeed #fitmonkeys 
Squat numbers are going up woohoo. Did first set at 107.5kg for 4reps then for the next 3 sets did 110kg for 4 reps each set which is bloody awesome considering before xmas my 1RM was 115kg. Delighted with life today ๐Ÿ’ช๐Ÿ’ช#squats#weightsgoingup#maxsquats#beastmode#gettingstronger#feelingstronger#flyefit#flyefitdrumcondra#buildingstrength#strengthtraining#powerlifting#weightlifting#fitfam#irishfitfam
Delighted to announce that I am now taking on new clients for 2018 contest prep ๐Ÿค—
โ€ข
I offer a premium, attentive and personal service and as a result am keeping my slots limited ๐Ÿ‘Œ
โ€ข
Unlike many coaches my number one priority with my clients is to get them into stage condition while staying fit and healthy ๐Ÿ—
โ€ข
I am currently working with four dedicated individuals for upcoming shows. 
If you are interested in my coaching services and would like to join #teamdramaticphysiques don't hesitate to get in touch ๐Ÿ˜Ž๐Ÿ“ฒ
Delighted to announce that I am now taking on new clients for 2018 contest prep ๐Ÿค— โ€ข I offer a premium, attentive and personal service and as a result am keeping my slots limited ๐Ÿ‘Œ โ€ข Unlike many coaches my number one priority with my clients is to get them into stage condition while staying fit and healthy ๐Ÿ— โ€ข I am currently working with four dedicated individuals for upcoming shows. If you are interested in my coaching services and would like to join #teamdramaticphysiques  don't hesitate to get in touch ๐Ÿ˜Ž๐Ÿ“ฒ
Finally starting to see some of the chub melting away ๐Ÿ™ˆ๐Ÿ˜‚
Finally starting to see some of the chub melting away ๐Ÿ™ˆ๐Ÿ˜‚
One of my favourite โ€˜mobility drillโ€™ for increasing lumbopelvic movement and awareness.
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As my training volume has increased significantly lately I have ensured that my mobility training and movement quality has not taken a back seat.
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I understand not everybody has the  utter delight of living in a gym 12 hours of the day, but if you can set some time during the week or your training day to address poor movement patterns you wonโ€™t regret it. โ–ช๏ธ
You can train for an awesome squat without squatting.
One of my favourite โ€˜mobility drillโ€™ for increasing lumbopelvic movement and awareness. โ–ช๏ธ As my training volume has increased significantly lately I have ensured that my mobility training and movement quality has not taken a back seat. โ–ช๏ธ I understand not everybody has the utter delight of living in a gym 12 hours of the day, but if you can set some time during the week or your training day to address poor movement patterns you wonโ€™t regret it. โ–ช๏ธ You can train for an awesome squat without squatting.
I am delighted to announce I have partnered up with @kineticasports for 2018
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@kineticasports will be fueling my training and recovery for the year ahead and I am looking forward to documenting my progress throughout with you.
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@kineticasports products are of the highest quality and tested thoroughly by WADA. Their standards and code of ethics are unique I am looking forward to a health filled partnership with such a reputable brand.
#kineticamakeitcount #kineticasports
I am delighted to announce I have partnered up with @kineticasports for 2018 โ–ช๏ธ @kineticasports will be fueling my training and recovery for the year ahead and I am looking forward to documenting my progress throughout with you. ๐Ÿ”ณ @kineticasports products are of the highest quality and tested thoroughly by WADA. Their standards and code of ethics are unique I am looking forward to a health filled partnership with such a reputable brand. #kineticamakeitcount  #kineticasports 
I asked my coach how he has a better ass than me but he never hip thrusts... His secret.. Cleans!  So here I am doing cleans! ๐Ÿ˜‚๐Ÿ‘ I'm only learning and yes I know my form is far from perfect but baby steps ๐Ÿ‘ฃ so form police please shh for now! ๐Ÿ‘ฎ swipe over for my attempts ๐Ÿ™ˆ๐Ÿ˜‚ ๐ŸŒŸA clean is a total-body exercise that consists of quickly and explosively pulling a barbell from the floor to the shoulders in one fluid movement. It's a triple extension movement.  This exercise doesn't work one individual muscle, but rather calls upon several different muscles throughout the body,  including the quadriceps,  back, shoulders, muscles of the arms,  hamstrings and glutes. I'm doing hang cleans in the video as apposed to power cleans which would be from the floor. ๐Ÿ”ฅStarting position: Hanging
The first position when performing the hang clean is to assume the hang, or hinge, position. Rather than placing the barbell on the ground, the weightlifter starts with feet hip-width apart, bent at the hips with the barbell hanging just above the knees held in an overhand grip, close to the legs with the chest over the bar. The knees should be slightly bent and not locked. The weightlifter should maintain a flat back and keep the head up. ๐Ÿ”ฅSecond position: Extending
From the starting position, the weightlifter then should begin the movement by powerfully extending through the hips, knees, and ankles to create an upward momentum. At the same time, the weightlifter should shrug the shoulders toward the ears. As this motion starts to bring the barbell upward, the weightlifter flexes the arms to bend the elbows upward and outward. This creates a vertical trajectory. The weightlifter should focus on keeping most of the weight on the heels to manage this force while pushing the shoulders back. Some people even recommend performing a slight jump for added momentum. ๐Ÿ”ฅThird position: Catching 
As the bar is propelled upwards, the weightlifter shifts his or her body under the bar to catch the weight using his or her chest. The palms end up facing the ceiling and the weightlifter sinks into a squat positionย while catching the weight. (Continued in comments) ๐Ÿ™Š
I asked my coach how he has a better ass than me but he never hip thrusts... His secret.. Cleans! So here I am doing cleans! ๐Ÿ˜‚๐Ÿ‘ I'm only learning and yes I know my form is far from perfect but baby steps ๐Ÿ‘ฃ so form police please shh for now! ๐Ÿ‘ฎ swipe over for my attempts ๐Ÿ™ˆ๐Ÿ˜‚ ๐ŸŒŸA clean is a total-body exercise that consists of quickly and explosively pulling a barbell from the floor to the shoulders in one fluid movement. It's a triple extension movement. This exercise doesn't work one individual muscle, but rather calls upon several different muscles throughout the body, including the quadriceps, back, shoulders, muscles of the arms, hamstrings and glutes. I'm doing hang cleans in the video as apposed to power cleans which would be from the floor. ๐Ÿ”ฅStarting position: Hanging The first position when performing the hang clean is to assume the hang, or hinge, position. Rather than placing the barbell on the ground, the weightlifter starts with feet hip-width apart, bent at the hips with the barbell hanging just above the knees held in an overhand grip, close to the legs with the chest over the bar. The knees should be slightly bent and not locked. The weightlifter should maintain a flat back and keep the head up. ๐Ÿ”ฅSecond position: Extending From the starting position, the weightlifter then should begin the movement by powerfully extending through the hips, knees, and ankles to create an upward momentum. At the same time, the weightlifter should shrug the shoulders toward the ears. As this motion starts to bring the barbell upward, the weightlifter flexes the arms to bend the elbows upward and outward. This creates a vertical trajectory. The weightlifter should focus on keeping most of the weight on the heels to manage this force while pushing the shoulders back. Some people even recommend performing a slight jump for added momentum. ๐Ÿ”ฅThird position: Catching As the bar is propelled upwards, the weightlifter shifts his or her body under the bar to catch the weight using his or her chest. The palms end up facing the ceiling and the weightlifter sinks into a squat positionย while catching the weight. (Continued in comments) ๐Ÿ™Š
I think I'm just gonna nominate myself Porridge Queen ๐Ÿ˜‚ Right here is just a bowl of warm delicious perfection ๐Ÿ‘Œ

You need to try them ๐Ÿ™ˆ They're my favourite food at the moment ๐Ÿ˜

Ingredients:
* 40g @flahavans oats
* 150g @margaretsfreerange egg whites
* 2 squares of @lindtuk 90% chocolate
* @myproteinuk white chocolate flavdrops * 50g frozen mixed berries .

Method: .
* Cover oats in enough water to cover by about 1cm and place in microwave until semi-cooked. About 2 mins.
* Add egg whites and mix with a fork.
* Microwave until desired texture is reached.
* Heat frozen berries in the microwave while mixing flavdrops to the porridge. * Top with berries and chocolate ๐Ÿ˜

Wait a few seconds and the chocolate will melt ๐Ÿ™ˆ If you're chocolate crazy like me you'll love this ๐Ÿ˜‚

Calories are around 370 with a good balance of protein, carbs and fats ๐Ÿ˜˜
I think I'm just gonna nominate myself Porridge Queen ๐Ÿ˜‚ Right here is just a bowl of warm delicious perfection ๐Ÿ‘Œ You need to try them ๐Ÿ™ˆ They're my favourite food at the moment ๐Ÿ˜ Ingredients: * 40g @flahavans oats * 150g @margaretsfreerange egg whites * 2 squares of @lindtuk 90% chocolate * @myproteinuk white chocolate flavdrops * 50g frozen mixed berries . Method: . * Cover oats in enough water to cover by about 1cm and place in microwave until semi-cooked. About 2 mins. * Add egg whites and mix with a fork. * Microwave until desired texture is reached. * Heat frozen berries in the microwave while mixing flavdrops to the porridge. * Top with berries and chocolate ๐Ÿ˜ Wait a few seconds and the chocolate will melt ๐Ÿ™ˆ If you're chocolate crazy like me you'll love this ๐Ÿ˜‚ Calories are around 370 with a good balance of protein, carbs and fats ๐Ÿ˜˜
Back day at CHQ @flyefit with @ian__sheridan__ ๐Ÿ‹๐Ÿผโ€โ™€๏ธ The gym is located underground and layout is so different to anywhere Iโ€™ve been before, really cool gym and worth going to for a session!
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Anyone have other suggestions for good gyms around Dublin?
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Wearing @fittingfitness_ Racer top in navy ๐Ÿ˜ Limited stock still available online .
#fit#fitfam#irishfitfam#dublin#backday#flyefit#chq#weekend#workout#training#work#workhard#goals#gym#couple#gymrat#fittingfitness#selfie#gymselfie
Back day at CHQ @flyefit with @ian__sheridan__ ๐Ÿ‹๐Ÿผโ€โ™€๏ธ The gym is located underground and layout is so different to anywhere Iโ€™ve been before, really cool gym and worth going to for a session! . . Anyone have other suggestions for good gyms around Dublin? . . Wearing @fittingfitness_ Racer top in navy ๐Ÿ˜ Limited stock still available online . #fit #fitfam #irishfitfam #dublin #backday #flyefit #chq #weekend #workout #training #work #workhard #goals #gym #couple #gymrat #fittingfitness #selfie #gymselfie 
Name a more iconic duo, Iโ€™ll wait.... #nattybrah #flyefit #doyouknowtheway