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I'm not lucky.you don't know how much I work.๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐ŸŽ‰โœ…โœ…โœ…๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿคง๐Ÿคง๐Ÿคง๐Ÿคง๐Ÿคงโœ…โœ…โœ…โœ…๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช#muscle #biceps #workout #workoutmotivation #gym #gymmotivation #ifbb #ifbbpro #fitness #fitnessmotivation ##fitnessmodel #fit #fitfam #irishfitfam #ukfitfam #flyefitswords #eat #eatclean #trainhard #ireland #dublin #model #healthylifestyle #healthyeating #healthy #myprotein
I'm not lucky.you don't know how much I work.๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐ŸŽ‰โœ…โœ…โœ…๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿคง๐Ÿคง๐Ÿคง๐Ÿคง๐Ÿคงโœ…โœ…โœ…โœ…๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช#muscle  #biceps  #workout  #workoutmotivation  #gym  #gymmotivation  #ifbb  #ifbbpro  #fitness  #fitnessmotivation  ##fitnessmodel  #fit  #fitfam  #irishfitfam  #ukfitfam  #flyefitswords  #eat  #eatclean  #trainhard  #ireland  #dublin  #model  #healthylifestyle  #healthyeating  #healthy  #myprotein 
Growing in numbers! 
What a class that was! Class is growing in size week on week! I'm so thankful for everyone who turns up for my classes! 
This mornings class was rocking! Everyone killed it! Can't wait for next Wednesday for another morning of circuits with you amazing bunch! Make sure to bring a friend with you next time! And don't forget if you want more I'm on flatline and HIIT & Abs tomorrow @flyefit Swords!
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Email: stephenheaney28@gmail.com --------------------------------------------------------
#thehealthandfitnesscoach #circuits #amtraining #morningsession #class #personaltraining #weightloss #transformation #strengthtraining #strong #healthy #lifestyle #simple #workouts #nutrition #weights #weightlifting #grouptraining  #fitnessmotivation #fitfam #flyefitswords #flyefit
Growing in numbers! What a class that was! Class is growing in size week on week! I'm so thankful for everyone who turns up for my classes! This mornings class was rocking! Everyone killed it! Can't wait for next Wednesday for another morning of circuits with you amazing bunch! Make sure to bring a friend with you next time! And don't forget if you want more I'm on flatline and HIIT & Abs tomorrow @flyefit Swords! -------------------------------------------------------- FB: The Health and Fitness Coach Insta:The Health and Fitness Coach Email: stephenheaney28@gmail.com -------------------------------------------------------- #thehealthandfitnesscoach  #circuits  #amtraining  #morningsession  #class  #personaltraining  #weightloss  #transformation  #strengthtraining  #strong  #healthy  #lifestyle  #simple  #workouts  #nutrition  #weights  #weightlifting  #grouptraining  #fitnessmotivation  #fitfam  #flyefitswords  #flyefit 
The only exit( ground floor) I can use after legs day ๐Ÿ˜†#flyefitswords #weights #gyms#flyefit
My Cut going good so far still not happy but another fresh week full of goals and things to improve๐Ÿ’ช #gym #fitness #beeinspiredclothing #flyefit #flyefitswords #jsfitness #hardwork 
#motivation #personaltrainer #fitnesslife #STPT
FORGET R.I.C.E 
REMEMBER P.O.L.I.C.E

ADDRESS.RESTORE.IMPROVE

For acute (First 48/72hrs) injuries we would always have used R.I.C.E

R: Rest
I: Ice
C: Compression 
E: Elevation 
But times have changed and we know restoring full mobility back to the injured area is our number 1 priority; that's why we have changed to P.O.L.I.C.E

With the "O & L" for Optimal Loading 
We are working on applying weight and movement to the area without further damaging the injured area.

For example take an injured ankle, after 48hrs rest and the swelling comes down from applying the ICE rule, we should begin to apply some load to the area even if this means using some crutches or walking in a swimming pool. 
#prehabnotrehab #physiotherapy #physicaltherapy #Dublin #pain #prehab #injury #running #sitting #sportsrehab #crossfit #fitfam #irishfitfam #crossfitgirls #crossfitgames #squats #deadlifts #motivation #preworkout #legday #masseuse #sportsmasseuse #ass #glutes #ukfitfam #flyefit #flyefitswords
FORGET R.I.C.E REMEMBER P.O.L.I.C.E ADDRESS.RESTORE.IMPROVE For acute (First 48/72hrs) injuries we would always have used R.I.C.E R: Rest I: Ice C: Compression E: Elevation But times have changed and we know restoring full mobility back to the injured area is our number 1 priority; that's why we have changed to P.O.L.I.C.E With the "O & L" for Optimal Loading We are working on applying weight and movement to the area without further damaging the injured area. For example take an injured ankle, after 48hrs rest and the swelling comes down from applying the ICE rule, we should begin to apply some load to the area even if this means using some crutches or walking in a swimming pool. #prehabnotrehab  #physiotherapy  #physicaltherapy  #Dublin  #pain  #prehab  #injury  #running  #sitting  #sportsrehab  #crossfit  #fitfam  #irishfitfam  #crossfitgirls  #crossfitgames  #squats  #deadlifts  #motivation  #preworkout  #legday  #masseuse  #sportsmasseuse  #ass  #glutes  #ukfitfam  #flyefit  #flyefitswords 
Leg curls at 15kg and glute thrusts at 40kg and feeling light. Why must my hamstrings be so weak and my butt so strong?
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#irishfitfam#fitfam#flyefit#flyefitswords#deadlift#deadlifts#powerlifting#weights#gains#girlswholift#strongnotskinny#fitness#fitspo#fitspiration#getfit#instafit#fitlife#gymlife#gymselfie#selfie#gym#workout#legday#fitlifestyle#lifestyle#hamstring#glutes
75kg 5x10
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These were tough. My legs were shaking for the last couple reps of each set, but I love it when you find the perfect weight that challenges you cause thatโ€™s where the improvement happens ๐Ÿ”ฅ
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#irishfitfam#fitfam#flyefit#flyefitswords#deadlift#deadlifts#powerlifting#weights#gains#girlswholift#strongnotskinny#fitness#fitspo#fitspiration#getfit#instafit#fitlife#gymlife#gymselfie#selfie#gym#workout#legday#fitlifestyle#lifestyle#hamstrings#glutes
75kg 5x10 - These were tough. My legs were shaking for the last couple reps of each set, but I love it when you find the perfect weight that challenges you cause thatโ€™s where the improvement happens ๐Ÿ”ฅ . . . #irishfitfam #fitfam #flyefit #flyefitswords #deadlift #deadlifts #powerlifting #weights #gains #girlswholift #strongnotskinny #fitness #fitspo #fitspiration #getfit #instafit #fitlife #gymlife #gymselfie #selfie #gym #workout #legday #fitlifestyle #lifestyle #hamstrings #glutes 
๐ŸŽถ #CheungDynasty song time!
I'm a little teapot
Short and stout
Here is My handle
Here is my spout
When I get all steamed up here me shout
Tip me over and pour me out
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The teapot and teacup! Hitting the stages world wide 2018! You saw it here first!
#SiblingGoals @winniecfitness
๐ŸŽถ #CheungDynasty  song time! I'm a little teapot Short and stout Here is My handle Here is my spout When I get all steamed up here me shout Tip me over and pour me out - The teapot and teacup! Hitting the stages world wide 2018! You saw it here first! #SiblingGoals  @winniecfitness
A little check under the hood to see how things are looking.

I've started a bulk the last few weeks in an attempt to get a few new personal bests and to gain a bit more muscle.

Glad to see I haven't become a total fat slob just yet ๐Ÿ˜… we'll see what the winter holds.

Hurray bulking season!

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #transformation #fitspo #inspo #ironaddict #iifym #doyouevenlift #doyoueven #gym #justdoit #gymlife #gymrat #deadlift #physique #elitetraining #squat #menthatlift
A little check under the hood to see how things are looking. I've started a bulk the last few weeks in an attempt to get a few new personal bests and to gain a bit more muscle. Glad to see I haven't become a total fat slob just yet ๐Ÿ˜… we'll see what the winter holds. Hurray bulking season! #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #transformation  #fitspo  #inspo  #ironaddict  #iifym  #doyouevenlift  #doyoueven  #gym  #justdoit  #gymlife  #gymrat  #deadlift  #physique  #elitetraining  #squat  #menthatlift 
Stop what you are doing and lookโ˜๏ธโ˜๏ธ Next week's classes with me @flyefit Swords! So grab your gym buddy and book it in!! ๐Ÿ‘Š You won't be disappointed and there will be something for all #fitness abilities ๐Ÿ˜†๐Ÿ˜† Make sure to tag other #flyefitswords gym goers to make sure we get a rocking class!! --------------------------------------------------------
FB: The Health and Fitness Coach
Insta:The Health and Fitness Coach
Email: stephenheaney28@gmail.com --------------------------------------------------------
#thehealthandfitnesscoach  #personaltraining #weightloss #transformation #strengthtraining #strong #healthy #lifestyle #simple #workouts #nutrition #weights #weightlifting #grouptraining  #fitnessmotivation #fitfam #flyefitswords #flyefit #flyefitclasses #fitfamuk @flyefit @nadycasey @maeveymcmahon @lesleyclarke1980 @catsg7
Stop what you are doing and lookโ˜๏ธโ˜๏ธ Next week's classes with me @flyefit Swords! So grab your gym buddy and book it in!! ๐Ÿ‘Š You won't be disappointed and there will be something for all #fitness  abilities ๐Ÿ˜†๐Ÿ˜† Make sure to tag other #flyefitswords  gym goers to make sure we get a rocking class!! -------------------------------------------------------- FB: The Health and Fitness Coach Insta:The Health and Fitness Coach Email: stephenheaney28@gmail.com -------------------------------------------------------- #thehealthandfitnesscoach  #personaltraining  #weightloss  #transformation  #strengthtraining  #strong  #healthy  #lifestyle  #simple  #workouts  #nutrition  #weights  #weightlifting  #grouptraining  #fitnessmotivation  #fitfam  #flyefitswords  #flyefit  #flyefitclasses  #fitfamuk  @flyefit @nadycasey @maeveymcmahon @lesleyclarke1980 @catsg7
Sunday squad gettin' things done! Smashed out some shoulders! #ImSoTanned
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5x10 military press @40kg
5x15 cable facepulls
5x10 cable uprightrows
5x10 lateral raises @10kg
5x10 D grip cable shoulder press
Sunday squad gettin' things done! Smashed out some shoulders! #ImSoTanned  - 5x10 military press @40kg 5x15 cable facepulls 5x10 cable uprightrows 5x10 lateral raises @10kg 5x10 D grip cable shoulder press
My Champion ๐Ÿ† So much strength, passion, will, sacrifice and motivation in one little girl was hiding all the time inside, somewhere deep undiscovered.  Finally You found Yourself. Now You know your Social, Physical, Mental limits ๐Ÿ’ช and You are now stronger than ever before ๐Ÿ˜˜๐Ÿ™‚๐Ÿฅ‡๐Ÿ†๐Ÿ’ชโค๏ธ
1 ST Place Bikini Fitness U 164cm. RIBBF. So Proud. 
#ribbf #ribbf2017 #fitcouple #hardworkpaysoff #fit #dublin #flyefit #flyefitswords #flyefitportobello
My Champion ๐Ÿ† So much strength, passion, will, sacrifice and motivation in one little girl was hiding all the time inside, somewhere deep undiscovered. Finally You found Yourself. Now You know your Social, Physical, Mental limits ๐Ÿ’ช and You are now stronger than ever before ๐Ÿ˜˜๐Ÿ™‚๐Ÿฅ‡๐Ÿ†๐Ÿ’ชโค๏ธ 1 ST Place Bikini Fitness U 164cm. RIBBF. So Proud. #ribbf  #ribbf2017  #fitcouple  #hardworkpaysoff  #fit  #dublin  #flyefit  #flyefitswords  #flyefitportobello 
Trying hard to keep up with the girlfriend with my flex game; how am I doing? ๐Ÿ˜…

Big respect to professional bodybuilders and their ability to pose; it's deceptively hard!

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #girlsthatlift #strong #strongman #iifym #doyouevenlift #doyoueven #gym #justdoit #gymlife #powerlifting #bodybuilding #physique #mensphysique #bodytransformation #nabba #fitspo #strongwoman #ironaddict #flex
Trying hard to keep up with the girlfriend with my flex game; how am I doing? ๐Ÿ˜… Big respect to professional bodybuilders and their ability to pose; it's deceptively hard! #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #girlsthatlift  #strong  #strongman  #iifym  #doyouevenlift  #doyoueven  #gym  #justdoit  #gymlife  #powerlifting  #bodybuilding  #physique  #mensphysique  #bodytransformation  #nabba  #fitspo  #strongwoman  #ironaddict  #flex 
1.5 hours of shoulders
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Really really really did not want to go to the gym after work today. Made it though.
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#irishfitfam#fitfam#flyefitswords#flyefit#powerlifting#shoulders#shoulderworkout#strongnotskinny#girlswholift#gains#pump#getfit#instafit#gymselfie#selfie#gym#workout#fitspo#fitspiration#fitlife#gymlife#fitness#lifestyle#weights#posing
Yesterday's shoulders finisher! D grip cable shoulder press! Got this movement from @smith.julian! follow this man if your not already! An absolute knowledge bomb in exercises and brings a new meaning to changing it up and being creative in the gym! ๐Ÿ™
Yesterday's shoulders finisher! D grip cable shoulder press! Got this movement from @smith.julian! follow this man if your not already! An absolute knowledge bomb in exercises and brings a new meaning to changing it up and being creative in the gym! ๐Ÿ™
A short of clip of the finisher we had during the week with @saoirsebardin ๐Ÿ”ฅ๐Ÿ”ฅ
3 rounds of 3 minutes work : 2 minutes rest
A. Battle ropes 
B. Sled pull
C. Sled push
As many rounds in 3 minutes 
Give it a try!! --------------------------------------------------------
FB: The Health and Fitness Coach
Insta:The Health and Fitness Coach
Email: stephenheaney28@gmail.com --------------------------------------------------------
#thehealthandfitnesscoach  #personaltraining #weightloss #transformation #strengthtraining #strong #healthy #lifestyle #simple #workouts #nutrition #weights #weightlifting #grouptraining  #fitnessmotivation #fitfam #flyefitswords #flyefit #fitfamuk FLYEfit
A short of clip of the finisher we had during the week with @saoirsebardin ๐Ÿ”ฅ๐Ÿ”ฅ 3 rounds of 3 minutes work : 2 minutes rest A. Battle ropes B. Sled pull C. Sled push As many rounds in 3 minutes Give it a try!! -------------------------------------------------------- FB: The Health and Fitness Coach Insta:The Health and Fitness Coach Email: stephenheaney28@gmail.com -------------------------------------------------------- #thehealthandfitnesscoach  #personaltraining  #weightloss  #transformation  #strengthtraining  #strong  #healthy  #lifestyle  #simple  #workouts  #nutrition  #weights  #weightlifting  #grouptraining  #fitnessmotivation  #fitfam  #flyefitswords  #flyefit  #fitfamuk  FLYEfit
Chest day. Donโ€™t forget to work your upper body strength incase you have to physically fight someone.
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#irishfitfam#fitfam#flyefitswords#flyefit#powerlifting#chestday#strongnotskinny#girlswholift#gains#pump#getfit#instafit#gymselfie#selfie#gym#workout#fitspo#fitspiration#fitlife#gymlife#fitness#lifestyle#weights#posing#funny#joke
Two weeks ago I couldnโ€™t even do a single piston squat. Now watch me do THREE(ish)...and then watch me flounder around attempting a fourth
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#irishfitfam#fitfam#flyefitswords#flyefit#powerlifting#chestday#pistonsquats#squats#singlelegsquat#strongnotskinny#girlswholift#gains#pump#quads#legday#getfit#instafit#gymselfie#selfie#gym#workout#fitspo#fitspiration#fitlife#gymlife#fitness#lifestyle#weights
Working on the Back-squat technique with @mjffitness !! (Where are my shoes ? ๐Ÿ™ˆ๐Ÿ˜‚) Great session after a tough week!! #flyefitswords #fitness #fitfam #fitspo #gettingstronger #strongbody #stongmind #backsquat #deadlift #pads ๐Ÿ’ช๐Ÿ‘Š๐Ÿ‘
10th set of my 10x10 GVT @120kg!
Man, and I thought my squats GVT on Monday was hard? Felt like throwing up for the majority of this workout! ๐Ÿ˜ท Myself and @mario_morelli_ absolutely powering through this workout last night! Focusing on better form and technique! #12tonnes #6Elephants
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10x10 Deadlifts @120kg
5x15 back extensions

Triset x5
x15 hanging leg raises
x15 heel reaches
x30 Russian twists
10th set of my 10x10 GVT @120kg! Man, and I thought my squats GVT on Monday was hard? Felt like throwing up for the majority of this workout! ๐Ÿ˜ท Myself and @mario_morelli_ absolutely powering through this workout last night! Focusing on better form and technique! #12tonnes  #6Elephants  - 10x10 Deadlifts @120kg 5x15 back extensions Triset x5 x15 hanging leg raises x15 heel reaches x30 Russian twists
Try out this Guinness stew recipe full video on my YouTube channel
Try out this Guinness stew recipe full video on my YouTube channel
Back day
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Was super tired today and did not feel at my strongest but you gotta stick with the program โœŒ๏ธ
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#irishfitfam#fitfam#flyefitswords#flyefit#powerlifting#backday#strongnotskinny#girlswholift#gains#pump#quads#legday#getfit#instafit#gymselfie#selfie#gym#workout#fitspo#fitspiration#fitlife#gymlife#fitness#lifestyle#weights#posing
Ok so spin happened and left me in a sweaty state ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #thehealthandfitnesscoach #flyefit #flyefitswords #hourspin #spinning #ryde #sweaty #personaltrainer #cardio #bike #showertime @flyefit #swords #dublin
Took the plunge and picked up a pair of lifting shoes. 
I've never had hip or ankle mobility issues when squatting, but my training partners say they're a lot more sturdy than going in socks on the power rack platforms. 
Monday heavy squats will be their first outing; I have high hopes!

Thanks to the staff @d8fitness for all their help ๐Ÿ˜€

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #transformation #fitspo #inspo #ironaddict #iifym #doyouevenlift #doyoueven #gym #justdoit #gymlife #gymrat #deadlift #squat #snatch #olympiclifts #overheadsquat
Took the plunge and picked up a pair of lifting shoes. I've never had hip or ankle mobility issues when squatting, but my training partners say they're a lot more sturdy than going in socks on the power rack platforms. Monday heavy squats will be their first outing; I have high hopes! Thanks to the staff @d8fitness for all their help ๐Ÿ˜€ #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #transformation  #fitspo  #inspo  #ironaddict  #iifym  #doyouevenlift  #doyoueven  #gym  #justdoit  #gymlife  #gymrat  #deadlift  #squat  #snatch  #olympiclifts  #overheadsquat 
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Today I was inspired by a client to try make Guinness stew
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It is a serious autumn dinner
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Made enough for 10 meals .
#GuinnessStew
. . Today I was inspired by a client to try make Guinness stew . . It is a serious autumn dinner . . Made enough for 10 meals . #GuinnessStew 
Ain't nobody gonna stop me from clapping my hands... nobody! #ChestFly
Ain't nobody gonna stop me from clapping my hands... nobody! #ChestFly 
I put the belt on at 5.30am with an average bpm of 52 and kicked off spin class at 6am and 6.30am. I peaked my heart rate to 198 bpm. So currently Iv the heart rate of a 22 year old. I will take that!! I started at 192bpm and Iv increased it to 198 with being so cardio fit. Itโ€™s an amazing feeling to work your body from 55bpm up to 198bpm in a sprint. I wonโ€™t hit that every sprint but when I do, itโ€™s an amazing feeling ๐Ÿ˜
Weldone to all my #myzoners and clients this morning who smashed the #heartratezones 
#personaltrainer #flyefitswords #flyefit #myzone @mcsportireland @myzonemoves
I put the belt on at 5.30am with an average bpm of 52 and kicked off spin class at 6am and 6.30am. I peaked my heart rate to 198 bpm. So currently Iv the heart rate of a 22 year old. I will take that!! I started at 192bpm and Iv increased it to 198 with being so cardio fit. Itโ€™s an amazing feeling to work your body from 55bpm up to 198bpm in a sprint. I wonโ€™t hit that every sprint but when I do, itโ€™s an amazing feeling ๐Ÿ˜ Weldone to all my #myzoners  and clients this morning who smashed the #heartratezones  #personaltrainer  #flyefitswords  #flyefit  #myzone  @mcsportireland @myzonemoves
LOWER BACK PAIN 
REHAB EXERCISE

ADDRESS.RESTORE.IMPROVE

Most issues of muscular back pain can be resolved by helping the iliacus muscle relax; this is located deep in the hip but by performing this easy exercise it can help the iliacus turn off and in turn the lower back will relax.

This needs to be performed just once or twice a day for 5mins.

1: Lie on your back with your legs over a chair 
2: Keep your arms down by your side
3: Relax your upper back and ensure your lower back flattens to the floor evenly

Thats it, relax your breathing and hold for 5mins.

#physio #physicaltherapy #legday #CBD #fitquote #fitnessmotivation #fitspo #bodybuilding #deadlift #fitnessgoals #trainhard #deadlift #squats #runners #fitlife #glutes #ass #gym #girlswholift #crossfit #crossfitgirls #gymlife #weights #prehab #rehab #injury #dublin #flyefitswords #preworkout
LOWER BACK PAIN REHAB EXERCISE ADDRESS.RESTORE.IMPROVE Most issues of muscular back pain can be resolved by helping the iliacus muscle relax; this is located deep in the hip but by performing this easy exercise it can help the iliacus turn off and in turn the lower back will relax. This needs to be performed just once or twice a day for 5mins. 1: Lie on your back with your legs over a chair 2: Keep your arms down by your side 3: Relax your upper back and ensure your lower back flattens to the floor evenly Thats it, relax your breathing and hold for 5mins. #physio  #physicaltherapy  #legday  #CBD  #fitquote  #fitnessmotivation  #fitspo  #bodybuilding  #deadlift  #fitnessgoals  #trainhard  #deadlift  #squats  #runners  #fitlife  #glutes  #ass  #gym  #girlswholift  #crossfit  #crossfitgirls  #gymlife  #weights  #prehab  #rehab  #injury  #dublin  #flyefitswords  #preworkout 
Grow, quads. GROW
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Got told by my brother last week that I should actually be leg pressing heavier than my squats. Turns out Iโ€™d been straight chillin with my 25kg presses but switched to 60kg today and man my legs were hella jelly afterwards
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#irishfitfam#fitfam#flyefitswords#flyefit#powerlifting#squats#barbellsquats#strongnotskinny#girlswholift#gains#pump#quads#legday#getfit#instafit#gymselfie#selfie#gym#workout#fitspo#fitspiration#fitlife#gymlife#fitness#lifestyle#weights#posing
Grow, quads. GROW - Got told by my brother last week that I should actually be leg pressing heavier than my squats. Turns out Iโ€™d been straight chillin with my 25kg presses but switched to 60kg today and man my legs were hella jelly afterwards . . . #irishfitfam #fitfam #flyefitswords #flyefit #powerlifting #squats #barbellsquats #strongnotskinny #girlswholift #gains #pump #quads #legday #getfit #instafit #gymselfie #selfie #gym #workout #fitspo #fitspiration #fitlife #gymlife #fitness #lifestyle #weights #posing 
Throwback to my former life ๐Ÿ˜…

I learned some good lessons from pro wrestling and made great memories. 
I'd never rule out doing it again, but training has definitely shown itself to be a fulfilling passion.

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #prowrestling #wwe #legdrop #throwback #memories #fitspo #inspo #ironaddict #iifym #doyouevenlift #doyoueven #gym #justdoit #gymlife #gymrat #deadlift #physique #mensphysique #nabba
Throwback to my former life ๐Ÿ˜… I learned some good lessons from pro wrestling and made great memories. I'd never rule out doing it again, but training has definitely shown itself to be a fulfilling passion. #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #prowrestling  #wwe  #legdrop  #throwback  #memories  #fitspo  #inspo  #ironaddict  #iifym  #doyouevenlift  #doyoueven  #gym  #justdoit  #gymlife  #gymrat  #deadlift  #physique  #mensphysique  #nabba 
10am spin was mental! That is all ๐Ÿ˜†๐Ÿ˜† --------------------------------------------------------
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#thehealthandfitnesscoach #spin #ryde #fun #personaltraining #weightloss #transformation #strengthtraining #strong #healthy #lifestyle #simple #workouts #nutrition #weights #weightlifting #grouptraining  #fitnessmotivation #fitfam #flyefitswords #flyefit @flyefit
10am spin was mental! That is all ๐Ÿ˜†๐Ÿ˜† -------------------------------------------------------- FB: The Health and Fitness Coach Insta:The Health and Fitness Coach Email: stephenheaney28@gmail.com -------------------------------------------------------- #thehealthandfitnesscoach  #spin  #ryde  #fun  #personaltraining  #weightloss  #transformation  #strengthtraining  #strong  #healthy  #lifestyle  #simple  #workouts  #nutrition  #weights  #weightlifting  #grouptraining  #fitnessmotivation  #fitfam  #flyefitswords  #flyefit  @flyefit
Interesting how few filters can make you look good ๐Ÿ˜‚ I'm not that shredded anymore.. winter coat ON - abs OFF and 12kg heavier at the moment ๐Ÿ™Œ๐Ÿผ
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#eddymfitness #personaltrainer #flyefit #flyefitswords #aesthetics #bodybuilding #mensphysique #chest #eatclean #trainhard #fit #adobegainz #fitspiration #fitfam #irishfitfam #dublinfitfam #fitnessgoals #fitlife #fitnessmotivation #nopainnogain #workoutmotivation #fitspo #gymmotivation #beastmode #workoutday #justdoit #fitfluential #motivation #gymbeast #iifym
Interesting how few filters can make you look good ๐Ÿ˜‚ I'm not that shredded anymore.. winter coat ON - abs OFF and 12kg heavier at the moment ๐Ÿ™Œ๐Ÿผ ________________________________________ #eddymfitness  #personaltrainer  #flyefit  #flyefitswords  #aesthetics  #bodybuilding  #mensphysique  #chest  #eatclean  #trainhard  #fit  #adobegainz  #fitspiration  #fitfam  #irishfitfam  #dublinfitfam  #fitnessgoals  #fitlife  #fitnessmotivation  #nopainnogain  #workoutmotivation  #fitspo  #gymmotivation  #beastmode  #workoutday  #justdoit  #fitfluential  #motivation  #gymbeast  #iifym 
MY FUCKING KNEES
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50kg 5x10
After two sets of my knees flying all over the place I knew I needed to take this third set (and all my future squats) slow and concentrate on activating my quads and thereโ€™s definitely a lot more control here (hard to see with that glare from the windows in the back).
I think my problem is that I was too focused on using my glutes to do the work. I was trying to lift the highest point of my body related to the squat and losing the mind muscle connection I needed in my quads. 
That mind muscle connection is so important doh ๐Ÿ’†
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#irishfitfam#fitfam#flyefitswords#flyefit#powerlifting#squats#barbellsquats#strongnotskinny#girlswholift#gains#pump#legday#getfit#instafit#gymselfie#selfie#gym#workout#fitspo#fitspiration#fitlife#gymlife#fitness#lifestyle#weights
MY FUCKING KNEES - 50kg 5x10 After two sets of my knees flying all over the place I knew I needed to take this third set (and all my future squats) slow and concentrate on activating my quads and thereโ€™s definitely a lot more control here (hard to see with that glare from the windows in the back). I think my problem is that I was too focused on using my glutes to do the work. I was trying to lift the highest point of my body related to the squat and losing the mind muscle connection I needed in my quads. That mind muscle connection is so important doh ๐Ÿ’† . . . #irishfitfam #fitfam #flyefitswords #flyefit #powerlifting #squats #barbellsquats #strongnotskinny #girlswholift #gains #pump #legday #getfit #instafit #gymselfie #selfie #gym #workout #fitspo #fitspiration #fitlife #gymlife #fitness #lifestyle #weights 
A little snatch practice before training legs yesterday. 
Decided the training dowel is best while still figuring out technique. 
I am definitely not a natural ๐Ÿ˜…

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #transformation #fitspo #inspo #ironaddict #iifym #elitetraining #snatch #olympiclifts #deadlift #mobility #doyoueven #doyouevenlift #bodytransformation #mensphysique #bodybuilding #powerlifting
A little snatch practice before training legs yesterday. Decided the training dowel is best while still figuring out technique. I am definitely not a natural ๐Ÿ˜… #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #transformation  #fitspo  #inspo  #ironaddict  #iifym  #elitetraining  #snatch  #olympiclifts  #deadlift  #mobility  #doyoueven  #doyouevenlift  #bodytransformation  #mensphysique  #bodybuilding  #powerlifting 
Yes, another chest post.. try this combination - alternating close grip press with dbell fly.
Also, after every set flex the muscle as hard as you can to maximise blood flow into the muscle ๐Ÿ’ช
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#eddymfitness #personaltrainer #flyefit #flyefitswords #aesthetics #aesthetic #bodybuilding #chest #doievenlift #eatclean #trainhard #fit #fitness #fitfam #irishfitfam #dublinfitfam #gym #gymbeast #mensphysique #ribbf #iifym #justdoit #myprotein #nodaysoff #shredz #workout #pump #nabba #ukfitfam
Yes, another chest post.. try this combination - alternating close grip press with dbell fly. Also, after every set flex the muscle as hard as you can to maximise blood flow into the muscle ๐Ÿ’ช ____________________________________ #eddymfitness  #personaltrainer  #flyefit  #flyefitswords  #aesthetics  #aesthetic  #bodybuilding  #chest  #doievenlift  #eatclean  #trainhard  #fit  #fitness  #fitfam  #irishfitfam  #dublinfitfam  #gym  #gymbeast  #mensphysique  #ribbf  #iifym  #justdoit  #myprotein  #nodaysoff  #shredz  #workout  #pump  #nabba  #ukfitfam 
When your gym bag says it all #gym #gymbag #bagofcans #bigbagofcans #flyefit #flyefitswords #gymbunny
Been focusing on building my triceps so much my biceps are kinda lacking abit now ๐Ÿ˜‚ #TrainingProblems
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New vlog is now online! Link in bio โœŒ๐Ÿ˜Š
Been focusing on building my triceps so much my biceps are kinda lacking abit now ๐Ÿ˜‚ #TrainingProblems  - New vlog is now online! Link in bio โœŒ๐Ÿ˜Š
Stats from the moment I put the belt on to the moment it came off๐Ÿ‘Œ๐Ÿป #myzone #myzonemoves #myzonebelt #myzonebelt #heartratetraining #heartratemonitor #heartratezonetraining #flyefitswords #personaltrainer @mcsportireland @myzonemoves
60mins of spinning this morning and seriously happy ๐Ÿ˜Š Life is good! That sweaty and red face feeling post spin ๐Ÿ‘Œ๐Ÿป๐Ÿ’ƒ๐Ÿšดโ€โ™€๏ธ #spinning #spinclass #spininstructor #atleticum #ryde #hourspinclass #doubletrouble #cardio #highintensityintervaltraining #heartratetraining #sweatbetty #flyefitswords #happiness
Chest and triceps done ๐Ÿ’ช
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Hit the gym with @vincentcheungpt this morning. Did separate workouts but killin it in this gym selfie together ๐Ÿ’ฏ
#cheungdynasty
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#siblinggoals#siblings#irishfitfam#fitfam#flyefit#flyefitswords#weights#gains#girlswholift#strongnotskinny#fitness#fitspo#fitspiration#getfit#instafit#fitlife#gymlife#gymselfie#selfie#gym#workout#legday#fitlifestyle#lifestyle#chestday#flex
10th set of my 10x10 GVT @100kg!
Had to summon all my Batman power from my t-shirt and undies to complete this work out! ๐Ÿ˜… Happy I plowed through this coz I could barely finish my 5x10 @100kg last week! Upwards and onwards! ๐Ÿค“
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10x10 barbell squats @100kg
3x20 leg press @100kg
5x10 leg extensions
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Quads so swollen my shorts couldnt stay down ๐Ÿ˜‚ #WholikesShortShorts
10th set of my 10x10 GVT @100kg! Had to summon all my Batman power from my t-shirt and undies to complete this work out! ๐Ÿ˜… Happy I plowed through this coz I could barely finish my 5x10 @100kg last week! Upwards and onwards! ๐Ÿค“ - 10x10 barbell squats @100kg 3x20 leg press @100kg 5x10 leg extensions - Quads so swollen my shorts couldnt stay down ๐Ÿ˜‚ #WholikesShortShorts 
Some behind the scenes footage of yesterday's vlog! Uploads tomorrow! โœŒ๐Ÿ˜Š #Vlog
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๐Ÿ“ฝ: @mann_man_95
๐Ÿ“ฝ: @mario_morelli_
Some behind the scenes footage of yesterday's vlog! Uploads tomorrow! โœŒ๐Ÿ˜Š #Vlog  - ๐Ÿ“ฝ: @mann_man_95 ๐Ÿ“ฝ: @mario_morelli_
SWEAT
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70kg 4x10
Started off with one set of 75kg but felt that my back couldnโ€™t stay tight enough for another four sets so I dropped my weights and Iโ€™m okay with that โœŒ๏ธ
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#irishfitfam#fitfam#flyefit#flyefitswords#deadlift#powerlifting#weights#gains#girlswholift#strongnotskinny#fitness#fitspo#fitspiration#getfit#instafit#fitlife#gymlife#gymselfie#selfie#gym#workout#legday#fitlifestyle#lifestyle
Hit chest yesterday with @vincentcheungpt and @mann_man_95 This is me on my 6th and 8th set ๐Ÿ’ช๐Ÿผ My weights are moving great at the moment and I am really enjoying the grind.
โ€ข
Was going for a 10x2 at 120KG but unfortunately on my 8th set my elbow came back into play with some vicious pains as you can see in the video.
โ€ข
It's actually my tricep that is damaged. I throw a lot of reverse elbow strikes when boxing and my tricep has taken the brunt of that recently ๐Ÿค•.
โ€ข
Other than that it was a great session, we went on to hit some proper volume after ๐Ÿ˜ค.
โ€ข
#2017 #gym #gymbuddies #fitness #fit #lifting #gettingshitdone #fitfam #sweating #workingout #workout #lifting #flyefit #powerlifting #strengthandconditioning #olympicweightlifting #olympiclifting #weightlifting #kickboxing #boxing #tkd #ift #flyefitswords #deadlift #deadlifting #wolfpackathletes #wewilladapt
Hit chest yesterday with @vincentcheungpt and @mann_man_95 This is me on my 6th and 8th set ๐Ÿ’ช๐Ÿผ My weights are moving great at the moment and I am really enjoying the grind. โ€ข Was going for a 10x2 at 120KG but unfortunately on my 8th set my elbow came back into play with some vicious pains as you can see in the video. โ€ข It's actually my tricep that is damaged. I throw a lot of reverse elbow strikes when boxing and my tricep has taken the brunt of that recently ๐Ÿค•. โ€ข Other than that it was a great session, we went on to hit some proper volume after ๐Ÿ˜ค. โ€ข #2017  #gym  #gymbuddies  #fitness  #fit  #lifting  #gettingshitdone  #fitfam  #sweating  #workingout  #workout  #lifting  #flyefit  #powerlifting  #strengthandconditioning  #olympicweightlifting  #olympiclifting  #weightlifting  #kickboxing  #boxing  #tkd  #ift  #flyefitswords  #deadlift  #deadlifting  #wolfpackathletes  #wewilladapt 
Working on overhead position for the snatch at Olympic Lifting Workshop in @flyefit Swords with @waynehealy 
Over rotated the overhead position at the beginning but it got a little better as the day progressed. 
Great experience learning from one of the best.

Always strive to learn new things and challenge your body in new ways.

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #squat #olympiclifts #deadlift #overheadsquat #ironaddict #barbell #fun #challenge #iifym #doyouevenlift #doyoueven #gym #fitspo #inspo #advice #transformation
Working on overhead position for the snatch at Olympic Lifting Workshop in @flyefit Swords with @waynehealy Over rotated the overhead position at the beginning but it got a little better as the day progressed. Great experience learning from one of the best. Always strive to learn new things and challenge your body in new ways. #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #squat  #olympiclifts  #deadlift  #overheadsquat  #ironaddict  #barbell  #fun  #challenge  #iifym  #doyouevenlift  #doyoueven  #gym  #fitspo  #inspo  #advice  #transformation 
Sunday spins destroyed in #flyefitswords 2 fully packed spins with some serious motivators this morning. There is nothing better than smashing out a spin class with spinners who are just as addicted to spin as myself!๐Ÿ˜ˆ #sundaysesh #sundayspinning #sundaycardio #morningmotivation #sweatsesh #climbs #sprints #rollinghills #oldschoolmusic #personaltrainer #spininstructor #myzonebelt #myzonechallenge #myzonemoves #myzonemeps #heartrate #heartratezones #heartratetraining @mcsportireland @myzonemoves
Sunday spins destroyed in #flyefitswords  2 fully packed spins with some serious motivators this morning. There is nothing better than smashing out a spin class with spinners who are just as addicted to spin as myself!๐Ÿ˜ˆ #sundaysesh  #sundayspinning  #sundaycardio  #morningmotivation  #sweatsesh  #climbs  #sprints  #rollinghills  #oldschoolmusic  #personaltrainer  #spininstructor  #myzonebelt  #myzonechallenge  #myzonemoves  #myzonemeps  #heartrate  #heartratezones  #heartratetraining  @mcsportireland @myzonemoves
Learning from the best ๐Ÿ˜‹๐Ÿ‹๐Ÿป #olympicweightlifting #flyefitswords
A great olympic lifting seminar today with expert Wayne Healy @waynehealy
Here's a brief clip of him demonstrating the snatch. 
Unbelievably fast.

Thank you to @flyefit & @benhighperformance for making this happen.

#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #transformation #fitspo #inspo #ironaddict #iifym #elitetraining #snatch #olympiclifts #deadlift #mobility #challenge #master #doyoueven #gym #doyouevenlift #seminar
A great olympic lifting seminar today with expert Wayne Healy @waynehealy Here's a brief clip of him demonstrating the snatch. Unbelievably fast. Thank you to @flyefit & @benhighperformance for making this happen. #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #transformation  #fitspo  #inspo  #ironaddict  #iifym  #elitetraining  #snatch  #olympiclifts  #deadlift  #mobility  #challenge  #master  #doyoueven  #gym  #doyouevenlift  #seminar 
Today's squad smashing out #ChestDay!
My man @mann_man_95 travelling all the way home from Scotland to celebrate his birthday in the gym with us! Out for food and drinks later! ๐Ÿ’ช๐Ÿ˜Š๐Ÿด๐Ÿป #HappyBirthdayBro
Today's squad smashing out #ChestDay ! My man @mann_man_95 travelling all the way home from Scotland to celebrate his birthday in the gym with us! Out for food and drinks later! ๐Ÿ’ช๐Ÿ˜Š๐Ÿด๐Ÿป #HappyBirthdayBro 
Great day at the Olympic.weightlifting workshop today with  Wayne Healy (Ireland's best Olympic weightlifter). Some great advice given. Safe to say I have a new level of respect for Olympic weightlifters. This shit ain't easy ๐Ÿ˜œ๐Ÿ‹๐Ÿป #olympicweightlifting  #waynehealy #flyefitswords #expandyourmind #neverstop learning
Late night session with client, Ryan, yesterday. 
A farmers carry into 10 deadlifts into tyre flips into 10 deadlifts. All done with the Tuf Nut. 
Great piece of kit for when you want to switch between different movements quickly or you're short on time.

We used this as a break from supersets yesterday to give Ryan an opportunity to recover and perform better in the second phase of the workout. 
He makes this look easy, but give it a shot if you're game ๐Ÿ˜‰

#flyefitswords #flyefit #personaltraining #personaltrainer #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #transformation #fitspo #inspo #ironaddict #iifym #doyouevenlift #doyoueven #gym #justdoit #gymlife #gymrat #deadlift #physique #fitforlife #squat #strongnotskinny
Late night session with client, Ryan, yesterday. A farmers carry into 10 deadlifts into tyre flips into 10 deadlifts. All done with the Tuf Nut. Great piece of kit for when you want to switch between different movements quickly or you're short on time. We used this as a break from supersets yesterday to give Ryan an opportunity to recover and perform better in the second phase of the workout. He makes this look easy, but give it a shot if you're game ๐Ÿ˜‰ #flyefitswords  #flyefit  #personaltraining  #personaltrainer  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #transformation  #fitspo  #inspo  #ironaddict  #iifym  #doyouevenlift  #doyoueven  #gym  #justdoit  #gymlife  #gymrat  #deadlift  #physique  #fitforlife  #squat  #strongnotskinny 
Why is training so fun? #WolfPackAthletics
Finished off the previous days back session last night with a bit of volume ๐Ÿ‘Œ๐Ÿผ.
โ€ข
Here I am doing a reverse grip straight bar push down at 41KG for a 5x12 with a light squeeze at the top focusing on form.
โ€ข 
@vincentcheungpt suggested we should try the reverse grip and It really worked great ๐Ÿ’ช๐Ÿผ.
โ€ข
#2017 #gym #gymbuddies #fitness #fit #lifting #gettingshitdone #fitfam #sweating #workingout #workout #lifting #flyefit #powerlifting #strengthandconditioning #olympicweightlifting #olympiclifting #weightlifting #kickboxing #boxing #tkd #ift #flyefitswords #deadlift #deadlifting #wolfpackathletes #wewilladapt
Finished off the previous days back session last night with a bit of volume ๐Ÿ‘Œ๐Ÿผ. โ€ข Here I am doing a reverse grip straight bar push down at 41KG for a 5x12 with a light squeeze at the top focusing on form. โ€ข @vincentcheungpt suggested we should try the reverse grip and It really worked great ๐Ÿ’ช๐Ÿผ. โ€ข #2017  #gym  #gymbuddies  #fitness  #fit  #lifting  #gettingshitdone  #fitfam  #sweating  #workingout  #workout  #lifting  #flyefit  #powerlifting  #strengthandconditioning  #olympicweightlifting  #olympiclifting  #weightlifting  #kickboxing  #boxing  #tkd  #ift  #flyefitswords  #deadlift  #deadlifting  #wolfpackathletes  #wewilladapt 
Transformation ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ชโœ…โœ…โœ…โœ…โœ…โœ…โœ…๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช#bodygoals #bodypower #nodaysoff #getfit #train #lift #aesthetics #gains #inspiration #fitspo #instafit #bodybuilding #gym #gymlife #wourkout #model #fitnessmodel #fitnesmotivation #irishfit #fitfam #ukfitfam #personaltrainer #shreded #eatclean #eatwell #dublin #ireland #flyefitswords #healthylifestyle #myprotein#flyefitswords# @proudfitfam
Transformation ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ชโœ…โœ…โœ…โœ…โœ…โœ…โœ…๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช#bodygoals  #bodypower  #nodaysoff  #getfit  #train  #lift  #aesthetics  #gains  #inspiration  #fitspo  #instafit  #bodybuilding  #gym  #gymlife  #wourkout  #model  #fitnessmodel  #fitnesmotivation  #irishfit  #fitfam  #ukfitfam  #personaltrainer  #shreded  #eatclean  #eatwell  #dublin  #ireland  #flyefitswords  #healthylifestyle  #myprotein #flyefitswords # @proudfitfam
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Try out my kebab skewer recipe on YouTube. . . ๐Ÿ’ช๐ŸปTransformation Mentor ๐Ÿ–ฅOnline Personal Training ๐Ÿ‹๏ธPersonalTraining ๐ŸŽNutrition Coaching โž–โž–โž–โž–โž–โž–โž–โž–โž– . โฌ‡๏ธ Website โฌ‡๏ธ www.TheShapeUpMentor.com . โฌ‡๏ธ Email โฌ‡๏ธ info@TheShapeUpMentor.com . โฌ‡๏ธ YouTube โฌ‡๏ธ https://www.youtube.com/channel/UC86woNlJ47myLRBzDo208zQ . โฌ‡๏ธ Facebook โฌ‡๏ธ https://www.facebook.com/theshapeupmentor/ . โฌ‡๏ธ Instagram โฌ‡๏ธ @theshapeupmentor . #TheShapeUpMentor ย  #PersonalTrainerDublin ย  #OnlinePersonalTrainer  #BodyTransformation  #HealthyEating  #InstaFoodie  #FoodPorn  #FlyeFitSwords  #IrishFitFam ย  #Fitness ย  #Ireland  #Follow  #Smile  #InstaFit 
PISTOL SQUAT 
ADDRESS.RESTORE.IMPROVE

Everyday we should be working at least 10 minutes on ankle mobility and hip mobility and there is no better way than to work on the Pistol Squat.

10 mins a day will help load the ankle into full Dorsiflexion and requires full hip flexion to complete the movement.

Work on your stabilisation by making sure your knee is neutral, ankle stable throughout the movement and the upper back is neutral.

For a quick and easy test:

1: Go into a deep narrow stance squat 
2: Keep your stability 
3: Move a leg out nice and easy to move into the pistol 
#physio #physicaltherapy #legday #masseuse #fitquote #fitnessmotivation #fitspo #bodybuilding #deadlift #fitnessgoals #trainhard #deadlift #squats #runners #fitlife #seenonmyrun #glutes #ass #gym #girlswholift #crossfit #crossfitgirls #gymlife #weights #prehab #rehab #injury #dublin #flyefitswords #preworkout
PISTOL SQUAT ADDRESS.RESTORE.IMPROVE Everyday we should be working at least 10 minutes on ankle mobility and hip mobility and there is no better way than to work on the Pistol Squat. 10 mins a day will help load the ankle into full Dorsiflexion and requires full hip flexion to complete the movement. Work on your stabilisation by making sure your knee is neutral, ankle stable throughout the movement and the upper back is neutral. For a quick and easy test: 1: Go into a deep narrow stance squat 2: Keep your stability 3: Move a leg out nice and easy to move into the pistol #physio  #physicaltherapy  #legday  #masseuse  #fitquote  #fitnessmotivation  #fitspo  #bodybuilding  #deadlift  #fitnessgoals  #trainhard  #deadlift  #squats  #runners  #fitlife  #seenonmyrun  #glutes  #ass  #gym  #girlswholift  #crossfit  #crossfitgirls  #gymlife  #weights  #prehab  #rehab  #injury  #dublin  #flyefitswords  #preworkout 
New shoulder workout ๐Ÿ’ช๐Ÿฝlittle bit of a mix between strength and hypertrophy training for the reps and sets. The little finisher at the end gives the shoulders that last little hit ๐Ÿ”ฅ#fitness #fit #flyefit #flyefitswords #shouldersworkout #shoulders #shouldersworkout #boldershoulders #gym #5x5 #strengthtraining #hypertrophy #stronger #gymmotivation #gymheads #battleropes #weights #instafit #instagym #instadaily #fitnessmotivation
New shoulder workout ๐Ÿ’ช๐Ÿฝlittle bit of a mix between strength and hypertrophy training for the reps and sets. The little finisher at the end gives the shoulders that last little hit ๐Ÿ”ฅ#fitness  #fit  #flyefit  #flyefitswords  #shouldersworkout  #shoulders  #shouldersworkout  #boldershoulders  #gym  #5x5  #strengthtraining  #hypertrophy  #stronger  #gymmotivation  #gymheads  #battleropes  #weights  #instafit  #instagym  #instadaily  #fitnessmotivation 
The usual , couple of front lever clips , some people do dips on dip bars, not me ๐Ÿคฃ๐Ÿคฃ๐Ÿค˜ #fuckdapolice #frontlever #calisthenics #gym #flyefit #workout #bodyweighttraining #galwayfitfam #corkfitfam #dublinfitfam #irishfitfam #flyefitswords
Must start working more with my legs. โœ…โœ…โœ…โœ…๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช#bodygoals #bodypower #nodaysoff #getfit #train #lift #aesthetics #gains #inspiration #fitspo #instafit #bodybuilding #gym #gymlife #wourkout #model #fitnessmodel #fitnesmotivation #irishfit #fitfam #ukfitfam #personaltrainer #shreded #eatclean #eatwell #dublin #ireland #flyefitswords #healthylifestyle #myprotein
Must start working more with my legs. โœ…โœ…โœ…โœ…๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช#bodygoals  #bodypower  #nodaysoff  #getfit  #train  #lift  #aesthetics  #gains  #inspiration  #fitspo  #instafit  #bodybuilding  #gym  #gymlife  #wourkout  #model  #fitnessmodel  #fitnesmotivation  #irishfit  #fitfam  #ukfitfam  #personaltrainer  #shreded  #eatclean  #eatwell  #dublin  #ireland  #flyefitswords  #healthylifestyle  #myprotein 
Quick mirror checks after a solid back session tonight with @mario_morelli_ , feeling pumped! Check out those veins on my forearm! grip was tested! ๐Ÿ™ˆ Also don't know why I pull on my top like that... ๐Ÿ˜‚
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You may think I'm vain! I've become one of those people in the gym I use to laugh at who takes pictures of themselves... but I'm not vain... I'm proud! I'm proud of where I am physically! In strength and health! ...Why? Because I had to bring myself here! I had to do the training! I had to put in the time! No one else can do this for you! I'm proud of the distance I've travelled in my weightloss/fitness/strength journey and I'm nowhere near even done! #LetsGo
Quick mirror checks after a solid back session tonight with @mario_morelli_ , feeling pumped! Check out those veins on my forearm! grip was tested! ๐Ÿ™ˆ Also don't know why I pull on my top like that... ๐Ÿ˜‚ - You may think I'm vain! I've become one of those people in the gym I use to laugh at who takes pictures of themselves... but I'm not vain... I'm proud! I'm proud of where I am physically! In strength and health! ...Why? Because I had to bring myself here! I had to do the training! I had to put in the time! No one else can do this for you! I'm proud of the distance I've travelled in my weightloss/fitness/strength journey and I'm nowhere near even done! #LetsGo 
Deadlifts and back tonight with @vincentcheungpt.
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Hit 210KG comfortably enough ๐Ÿค™๐Ÿผ Went on to a 5x5 at 170KG.
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After deadlifts we went on to train the rest of our back.
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It was a great session ๐Ÿ’ช๐Ÿผ Going to train back again tomorrow focusing on form and volume but no deadlifts please cos I know I'll be hurting tomorrow ๐Ÿ˜‚.
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#2017 #gym #gymbuddies #fitness #fit #lifting #gettingshitdone #fitfam #sweating #workingout #workout #lifting #flyefit #powerlifting #strengthandconditioning #olympicweightlifting #olympiclifting #weightlifting #kickboxing #boxing #tkd #ift #flyefitswords #deadlift #deadlifting #wolfpackathletes #wewilladapt
Deadlifts and back tonight with @vincentcheungpt. โ€ข Hit 210KG comfortably enough ๐Ÿค™๐Ÿผ Went on to a 5x5 at 170KG. โ€ข After deadlifts we went on to train the rest of our back. โ€ข It was a great session ๐Ÿ’ช๐Ÿผ Going to train back again tomorrow focusing on form and volume but no deadlifts please cos I know I'll be hurting tomorrow ๐Ÿ˜‚. โ€ข #2017  #gym  #gymbuddies  #fitness  #fit  #lifting  #gettingshitdone  #fitfam  #sweating  #workingout  #workout  #lifting  #flyefit  #powerlifting  #strengthandconditioning  #olympicweightlifting  #olympiclifting  #weightlifting  #kickboxing  #boxing  #tkd  #ift  #flyefitswords  #deadlift  #deadlifting  #wolfpackathletes  #wewilladapt 
So after nearly 3 great years in #flyefit I have made the move to @fbt_gym to move onto the next step in my career!

Commercial gyms are a great way to gain experience with clients from all backgrounds and walks of life with many different goals and body types!
I will take this valuable knowledge with me as I progress while adding new skills along the way! 
I am now taking clients in @fbt_gym if you are interested in advanced #programming, sports specific training or #specialised fat loss #programs give me a shout! 
All training and or programming includes individualised #nutritional specifications guaranteeing the best possible #results! 
#flyefitswords #fbt #personaltrainer
So after nearly 3 great years in #flyefit  I have made the move to @fbt_gym to move onto the next step in my career! Commercial gyms are a great way to gain experience with clients from all backgrounds and walks of life with many different goals and body types! I will take this valuable knowledge with me as I progress while adding new skills along the way! I am now taking clients in @fbt_gym if you are interested in advanced #programming , sports specific training or #specialised  fat loss #programs  give me a shout! All training and or programming includes individualised #nutritional  specifications guaranteeing the best possible #results ! #flyefitswords  #fbt  #personaltrainer 
Abit of late night benching with @mario_morelli_ last night just to finish the day off!
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5x5 bench press @95kg (90kg last set)
5x10 bench press @70kg
3x10 incline hex press @17.5kg
3x10 machine chest flyes
Abit of late night benching with @mario_morelli_ last night just to finish the day off! - 5x5 bench press @95kg (90kg last set) 5x10 bench press @70kg 3x10 incline hex press @17.5kg 3x10 machine chest flyes
Increased my leg press and deadlift and box squat today! 1RPM on deadlift for 80kg and can push out 5 sets of 8 at 180kg on leg press! My box squat went up to 75kg for 5!
#legday #legextension #boxsquats #legpress #deadlift #lunges #flyefit #flyefitswords #irishfitfam #fitbit #fitness #weightloss #weighttraining #weightlossjourney #nikedualfusionx2 #boxsquats #quads #hamstring
New 1 rep max on bench press!

135kg. 
Felt pretty good all things considered. 
Thanks to bro & spotter @eddy_m_fitness 
@flyefit Swords 
#flyefitswords #flyefit #personaltrainer #personaltraining #fitfam #dublinfitfam #irelandfitfam #irishfitfam #ukfitfam #fit #fitness #irish #dublin #ireland #transformation #fitspo #inspo #ironaddict #barbell #fun #challenge #1repmax #onerepmax #newrecord #benchpress #strength #power #strong #strongman #bro
New 1 rep max on bench press! 135kg. Felt pretty good all things considered. Thanks to bro & spotter @eddy_m_fitness @flyefit Swords #flyefitswords  #flyefit  #personaltrainer  #personaltraining  #fitfam  #dublinfitfam  #irelandfitfam  #irishfitfam  #ukfitfam  #fit  #fitness  #irish  #dublin  #ireland  #transformation  #fitspo  #inspo  #ironaddict  #barbell  #fun  #challenge  #1repmax  #onerepmax  #newrecord  #benchpress  #strength  #power  #strong  #strongman  #bro 
Shredz game still strong even on a bulk ๐Ÿ’ช๐Ÿป
Thanks @ironianpt for ๐ŸŽฅ
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#eddymfitness #personaltrainer #flyefitswords #flyefit #aesthetic #aesthetics #bodybuilding #chest #doyoueven #doievenlift #eatclean #trainhard #fit #fitness #fitfam #irishfitfam #gym #gymbeast #iifym #justdoit #myprotein #nodaysoff #shredz #workout #ribbf #fitspo #ironaddict
๐Ÿ’ช๐Ÿ‹๐Ÿฝ๐Ÿ™‚#flyefitswords
Hard work! 
It's never easy doing the stuff that's hard! But Shinto did, 8 weeks of 5am sessions twice a week with me and 3 other 5am sessions to do his assessors work needed to achieve his goals! It wasn't all plain sailing we had to learn from the beginning, improve mobility, increase confidence, improve nutrition, improve sleep, deal with the bad days where stress was high and deal with being employed with a family at home! But we have come through all that and the results are so good! 
6kg lost,  BMI down 1.8 points, chest girth down 1.5 inches, waist girth down 3 inches and hip girth down 1 inch!! Plus he now rates his sleep, stress and nutrition all better now after 8 weeks! I am so proud of what Shinto has achieved and can't wait to see where his journey will take him! 
If you or your friends want to improve your health and get into incredible shape the  message me and book your Free consultation! --------------------------------------------------------
FB: The Health and Fitness Coach
Insta:The Health and Fitness Coach
Email: stephenheaney28@gmail.com --------------------------------------------------------
#thehealthandfitnesscoach  #personaltraining #weightloss #transformation #strengthtraining #strong #healthy #lifestyle #simple #workouts #nutrition #weights #weightlifting #grouptraining  #fitnessmotivation #fitfam #flyefitswords #flyefit #fitfamuk @flyefit
Hard work! It's never easy doing the stuff that's hard! But Shinto did, 8 weeks of 5am sessions twice a week with me and 3 other 5am sessions to do his assessors work needed to achieve his goals! It wasn't all plain sailing we had to learn from the beginning, improve mobility, increase confidence, improve nutrition, improve sleep, deal with the bad days where stress was high and deal with being employed with a family at home! But we have come through all that and the results are so good! 6kg lost, BMI down 1.8 points, chest girth down 1.5 inches, waist girth down 3 inches and hip girth down 1 inch!! Plus he now rates his sleep, stress and nutrition all better now after 8 weeks! I am so proud of what Shinto has achieved and can't wait to see where his journey will take him! If you or your friends want to improve your health and get into incredible shape the message me and book your Free consultation! -------------------------------------------------------- FB: The Health and Fitness Coach Insta:The Health and Fitness Coach Email: stephenheaney28@gmail.com -------------------------------------------------------- #thehealthandfitnesscoach  #personaltraining  #weightloss  #transformation  #strengthtraining  #strong  #healthy  #lifestyle  #simple  #workouts  #nutrition  #weights  #weightlifting  #grouptraining  #fitnessmotivation  #fitfam  #flyefitswords  #flyefit  #fitfamuk  @flyefit
Trained out in @flyefit swords the past couple days since himself if working out that way. Feel like I'm betraying @thegymmonasterevin but least I'm representing with bottle and hoodie ๐Ÿ˜‚ the leg day stairs fear is achieved no matter where ๐Ÿ‘๐Ÿ™ˆ๐Ÿ’ช #Gym #flyefit #flyefitswords #thegymmonasterevin #LegDay #Boomerang #AnyExcuseForABoomeramg #Stretching
Still working every day to get fitter, healthier and stronger ๐Ÿ’ช๐Ÿป #fitfam #irishfitfam #dublinfitfam #flyefitswords #weightlossjourney #liftingheavyshit