➡️Day 3/30 in January ⬅️. Cut down a food group and cut down on calories, it's simple. ⚫ less carbs = less calories, ⚫ the same goes for less fat. ⚫ yes you need to be in a deficit to lose weight, but you have to understand what a calorie deficit is and how low to go! Less calories doesn't = more fat loss! 💪🏻
Thank you from the bottom of my ❤️ to all our customers, our amazing team : @stephenmulvaney_pt @the_devine_sarah @jeffcafolla @elan_zestfitness @cam_zestfitness and @dave_zestfitness and @hazelkatecryan . We look forward to an amazing 2018, opening up our 3rd gym and ➡️➡️ helping tonnes more people! ⬅️⬅️🎉🎉🎆🎆🎉🎉🎆🎆🎈🎈
#brotherhoodofiron#podcast#2 is out. With @petersliftinglolapalooza
, @madbean1 and @vaidasviper
Check Bio for the link.
Deadlift-Off V Recap. Hells Angels. Deadlifts. Strength training for young teenagers. BJJ. Satori BJJ family. Rugby. High Squats. Sumo deadliifts. Carbs and protein. Bodybuilding comp.preparation. Fats. Vegans. Vegetarians. Xmas Eve. Chewing Gum in a gym. Deadlifts bar for snatch... How to get huge jump on squats and deadlifts.
🎄🎄Happy Christmas everyone🎄🎄! The most important thing is have fun and don't eat your bodyweight in shit this Christmas ( yes watch your calories and try be consistent where you can, #1 priority is relax and have fun, a few days won't kill you) ! You get few holidays a year, enjoy em! ⬅️⬅️we will be open again on the 27th for a few sessions and banter! 💪🏼 THANK YOU all for a great year from me and the team!
🎄🎄 Happy Christmas Cristian! The Chilean ambassador to Ireland, he has been with me 1 month. We are seeing strength gains in all the testing, bodyfat reduction and overall better performance and fitness.
Squats kill your knees" -
Not necessarily true. Squats with horrible form kill your knees! The squat is the grandaddy of all the exercises. There isn't a muscle that the squat won't work on. Plus, it's a primal movement. Humans were built to squat since the beginning of times.
First pictures shows the wrong position of the knees in a squat. As you can see the knees are caved in and the pressure is on the inside of the knee.
Second picture shows the right position of the knees in the squat. Push those knees out and open up the hips to engage the bum muscles.
Do your squats, people. If there's one exercise that we'd chose to do for the rest of our lives - it's the squat.
The goal was always and still is the same. I hated my old job in insurance, it wasn't for me. ➡️I wanted to create a gym people would want to spend time in, have fun and get results in. So I created this! 4 years on ( nearly) and we are going to be opening our 3rd location. ➡️it's only when you reflect do you see how far you have come! I'm proud of Zest!
No one knows how hard trainers work, besides other gym trainers . Early Mornings, afternoons eating out of lunch boxes and late evening sessions, missed social events, physically and sometimes emotionally taxing. It's not easy. But as we know, tough times don't last, tough people do! 🤔Conrgats to @elanfit in our Leeson street gym. Started here about 6 months ago, I noticed him on Instagram and contacted him.Similar mindset, work ethic to myself. wants to help people and one hell of a trainer and now I'm glad to say he is here, he is booked out and doing an amazing job! Well done bro! ➡️ keep up the great training and growing your business! 💪🏼💪🏼💪🏼💪🏼💪🏼
Get ripped today! It's as easy as you see On Instagram! 🤔 📲 the reality is, you need to work hard, count your calories, you can't drink like a fish and eat like food is going out of fashion. You need to stick to the rules! You can get ripped, most people can . YOu just need to plan it and want it enough, nothing comes EASY! ☑️ WORK: train intensely is key, aim for 4 days per week, preferably resistance training. Aim for 40 mins and 40 second breaks between sets. ☑️ you need to eat good quality food, get a base amount of calories, work out your protein and carbs and stick to your goals set for the day! ☑️☑️ do it for the right reasons, too many people now are doing things to be fashionable. Do it for you. And only you, if you do it for you you'll never lose! Fall in love with the process! 💕💕