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🚨Bodybuilding life check calories everywhere and then think about it how much you need to spend doing cardio to burn it🚨
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These two 🍫 together are 425Kcal if you eat one after another it would only take 2 min to eat them but now to burn them you have to spend 34/5 min more or less doing cardio. The struggle is real 💥👊🏽
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It’s crazy 💆🏽‍♂️ #EatRight
🚨Bodybuilding life check calories everywhere and then think about it how much you need to spend doing cardio to burn it🚨 _ These two 🍫 together are 425Kcal if you eat one after another it would only take 2 min to eat them but now to burn them you have to spend 34/5 min more or less doing cardio. The struggle is real 💥👊🏽 _ It’s crazy 💆🏽‍♂️ #EatRight 
Been chasing 270kg for a year finally hit it tonite man that felt good !! Sound effects where necessary #irishfitfam #irishfitspo #irishbodybuilding #bodybuilding #bodybuilder #deadlift #deadlifts #liftheavy #instafit #powerlifting #trainhard #fitfam #fitspiration #gymlife #gorillawear #bendunnegyms #ukfitfam #instagramfitness #trainharderthanme
Back and chest done and dusted. The bulk is going well continuing to get bigger and stronger which is great. Weighed in at 88.5 kg this morning. Looking to get to 90-95 in the next few weeks 💪👍 #bodybuilding #chest #back #lats #pecs #galwayfitfam #irishbodybuilding #bulking #bulk #workout #irishbodybuilding #strongman #strengthtraining #training #gym #gymlife #exercise #fitness #fitspo #fitfam #fitness #irishfitness #irishfitspo #irishfitfam #naturalbodybuilding #physique #motivation #dedication #hardwork #train #sports
Back and chest done and dusted. The bulk is going well continuing to get bigger and stronger which is great. Weighed in at 88.5 kg this morning. Looking to get to 90-95 in the next few weeks 💪👍 #bodybuilding  #chest  #back  #lats  #pecs  #galwayfitfam  #irishbodybuilding  #bulking  #bulk  #workout  #irishbodybuilding  #strongman  #strengthtraining  #training  #gym  #gymlife  #exercise  #fitness  #fitspo  #fitfam  #fitness  #irishfitness  #irishfitspo  #irishfitfam  #naturalbodybuilding  #physique  #motivation  #dedication  #hardwork  #train  #sports 
Seriously this girl is AMAZING @jenni_trx looking absolutely smoking hot in my high waist pink and black peachy lean leggings .. 😍😍😍Jenni is wearing a size XS and I’m sure we all agree she looking incredible in them x Worlds champ Thanks so much for this pic Jenny and for your super kind words 😘❤️Also @healthyhans1 check her blog is inspiring for any young women.. @sarahj_gingerninja thanks so much for your video and pictures you look amazing girl!! @thefeelgoodnutritionist I love your blog thanks for sharing and keep up the graft you look fabulous @mcmanusjo tiny girl!! S for you always 😘😘😘😘 #peachylean #girlssupportgirls #jennitrx #worldchampion #womensbodybuilding #irishbodybuilding #funkyleggings #squatproof #gymleggings #irishstartup #smallbusiness #womeninbusiness #womensupportingwomen
Seriously this girl is AMAZING @jenni_trx looking absolutely smoking hot in my high waist pink and black peachy lean leggings .. 😍😍😍Jenni is wearing a size XS and I’m sure we all agree she looking incredible in them x Worlds champ Thanks so much for this pic Jenny and for your super kind words 😘❤️Also @healthyhans1 check her blog is inspiring for any young women.. @sarahj_gingerninja thanks so much for your video and pictures you look amazing girl!! @thefeelgoodnutritionist I love your blog thanks for sharing and keep up the graft you look fabulous @mcmanusjo tiny girl!! S for you always 😘😘😘😘 #peachylean  #girlssupportgirls  #jennitrx  #worldchampion  #womensbodybuilding  #irishbodybuilding  #funkyleggings  #squatproof  #gymleggings  #irishstartup  #smallbusiness  #womeninbusiness  #womensupportingwomen 
Health - The most valuable yet undervalued element in modern day society (ironic we know). ⬇️
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However, nothing should ever take priority over your own health and well being. This applies to your fitness goals, career and life in general.
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1. No weight loss or body composition goal is worth compromising your health. Regardless of wether you want to trim down for your wedding or if you want to step on a stage for a competition, disregarding your actual health to achieve said goal is naive and will come back to haunt you. Crash and fad diets that make you drop a tonne of weight in 4 weeks will have severe consequences. Look better - feel 10 times worse.
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2. If you disregard your health because you state you have no time because you are busy at work and have a family to care for, you are doing not only yourself but also them an injustice. If you are not in a position to focus, work and thrive at your best because you have gained weight, have a poor diet and treat your body like rubbish - how can you serve all the people you claim to sacrifice for to the best of your ability? (Thats a bit of an eye opener, right?)
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3. What you do to your body now - will majorly determine a large percentage of the quality of life you have in the next 10-20 years. Poor nutrition, muscle wastage, lack of activity, weight gain, blinding lower back pain, poor heart health - are only a few things from a long list that will eventually happen to you if you let it. Just because you are fine now, remember you are not as invincible as you think - just give these things enough time and they will come for you and thats a certainty.
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Maybe now you will reconsider the amount of “effort” it is to eat better, you might spare those 2-3 hours to get to the gym, you might invest that money you deem as “not worth it” in professional guidance and you might stop treating your body as if it is unbreakable, because some day it will break.
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Maybe its time for that mindset and lifestyle shift? 💡
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Because. Health. ✅
Health - The most valuable yet undervalued element in modern day society (ironic we know). ⬇️ - However, nothing should ever take priority over your own health and well being. This applies to your fitness goals, career and life in general. - 1. No weight loss or body composition goal is worth compromising your health. Regardless of wether you want to trim down for your wedding or if you want to step on a stage for a competition, disregarding your actual health to achieve said goal is naive and will come back to haunt you. Crash and fad diets that make you drop a tonne of weight in 4 weeks will have severe consequences. Look better - feel 10 times worse. - 2. If you disregard your health because you state you have no time because you are busy at work and have a family to care for, you are doing not only yourself but also them an injustice. If you are not in a position to focus, work and thrive at your best because you have gained weight, have a poor diet and treat your body like rubbish - how can you serve all the people you claim to sacrifice for to the best of your ability? (Thats a bit of an eye opener, right?) - 3. What you do to your body now - will majorly determine a large percentage of the quality of life you have in the next 10-20 years. Poor nutrition, muscle wastage, lack of activity, weight gain, blinding lower back pain, poor heart health - are only a few things from a long list that will eventually happen to you if you let it. Just because you are fine now, remember you are not as invincible as you think - just give these things enough time and they will come for you and thats a certainty. - Maybe now you will reconsider the amount of “effort” it is to eat better, you might spare those 2-3 hours to get to the gym, you might invest that money you deem as “not worth it” in professional guidance and you might stop treating your body as if it is unbreakable, because some day it will break. - Maybe its time for that mindset and lifestyle shift? 💡 - Because. Health. ✅
The Deal is back! -

You can get a box of Fulfil  for just €20 in store today! 😱 -

Be quick there’s only 20 boxes available🤭
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#TeamAbsolute #absolutenutritionandfitness  #irishfitfam #motivation #ukfitfam #inspiration #weightloss #abs #fulfilnutrition #irishbodybuilding #postivity #healthylifestyle #ukbodybuilding #performance #gym #gymgoer #athlete #proteinbar #supplements #fitness #nutrition #goldsgym #fitnessmodel #fulfil #sale #januarysale
The Deal is back! - You can get a box of Fulfil for just €20 in store today! 😱 - Be quick there’s only 20 boxes available🤭 . . . #TeamAbsolute  #absolutenutritionandfitness  #irishfitfam  #motivation  #ukfitfam  #inspiration  #weightloss  #abs  #fulfilnutrition  #irishbodybuilding  #postivity  #healthylifestyle  #ukbodybuilding  #performance  #gym  #gymgoer  #athlete  #proteinbar  #supplements  #fitness  #nutrition  #goldsgym  #fitnessmodel  #fulfil  #sale  #januarysale 
@Regranned from @trecnutritionireland -  Amino EAA - amino acids + energy foruscle growth. Available at @vitaminshopireland .
#trecnutritionireland #amino #aminoacids #eaa #irishfitfam #irishfitness #irishbodybuilding #irishcrossfit #fitfamireland #ribbf #vitaminshop #energy #recovery #anabolic #aminoenergy #aminoacids #aminoacid - #regrann
TGIF
TGIF
#tbt back to prep days! Miss being this lean, vascular with a tiny waist but im enjoying this offseason sitting at 109kg healthier, leaner and happier than my last bulk 🙌 #shredded #bodybuilding #bodybuilder #gym #health #lovelife #gains #picoftheday #positivethoughts #motivation #shredz #wff #ifbb #ribbf #fitness #nabba #fitfam #fitfamuk #irishfitfam #irishbodybuilding #aesthetic #bodyengineers #optimumnutrition #wbff
Form could be a lot better (form was good in all other sets) now that I’m tracking and logging my workouts I’m beating the numbers each time. Any progress is good 👌🏻 #bodybuilding #bodybuilder #gym #training #lift #back #rows #vbarrows #ItsNotATbarConnolly #lats #irishbodybuilding #fitfam #fitness #fit
Working hard to get these legs as big & strong as I can (last photo current size) 25 inch thighs at the moment aiming to get to 30 inches eventually and then I'll probably aim to be 28inches or so to fit my ideal proportions according to the Grecian scale when I've cut to lower body fat percentage. #bodybuilding #quads #legs #thighs #calves #hamstrings #workout #irishbodybuilding #strongman #strengthtraining #training #gym #gymlife #exercise #fitness #fitspo #fitfam #fitness #irishfitness #irishfitspo #irishfitfam #naturalbodybuilding #physique #motivation #dedication #hardwork #train #sports
Working hard to get these legs as big & strong as I can (last photo current size) 25 inch thighs at the moment aiming to get to 30 inches eventually and then I'll probably aim to be 28inches or so to fit my ideal proportions according to the Grecian scale when I've cut to lower body fat percentage. #bodybuilding  #quads  #legs  #thighs  #calves  #hamstrings  #workout  #irishbodybuilding  #strongman  #strengthtraining  #training  #gym  #gymlife  #exercise  #fitness  #fitspo  #fitfam  #fitness  #irishfitness  #irishfitspo  #irishfitfam  #naturalbodybuilding  #physique  #motivation  #dedication  #hardwork  #train  #sports 
Repost from @blessing_awodibu -  Giveaway as I promised. 
For a chance to win a tub of protein by @trecnutrition and a preworkout #saw :
Follow my page follow @trecnutrition 
Tag 4 friends in the comment section below and don’t forget to double tap ❤️. Winners will be announced next week . #blessedsquad @trecwear #giveaway #freesupplements #giveback - #ukgiveaway #giveawayuk #supplements #trecnutritionireland #protein #proteinas #preworkout #pre #prepiskey #preparation #preworkoutmeal #whey #isolate #irishfitfam #irishbodybuilding #irishfitness #irishfitfamily #irishaesthetics #irishgiveaway
Repost from @blessing_awodibu - Giveaway as I promised. For a chance to win a tub of protein by @trecnutrition and a preworkout #saw  : Follow my page follow @trecnutrition Tag 4 friends in the comment section below and don’t forget to double tap ❤️. Winners will be announced next week . #blessedsquad  @trecwear #giveaway  #freesupplements  #giveback  - #ukgiveaway  #giveawayuk  #supplements  #trecnutritionireland  #protein  #proteinas  #preworkout  #pre  #prepiskey  #preparation  #preworkoutmeal  #whey  #isolate  #irishfitfam  #irishbodybuilding  #irishfitness  #irishfitfamily  #irishaesthetics  #irishgiveaway 
Over the last 8 years I’ve spent plenty of time implementing all 3 of these approaches to my nutrition. It’s up to you to decide which protocol is for you, based on a number of factors, not least your capacity to actually adhere to one or the other consistently. If used correctly, each of these ways of structuring nutrition can give great results.

With that said, here are my thoughts (very briefly) on each.

MEAL PLANS - I’ve designed and structured meal plans for myself in the past, specifically for contest prep. This is the only time I would see this approach as being somewhat superior to the others, for the following reasons: - mentally it can be easier in terms of not having to think about what you can and can’t have each day, as can be the case when counting macros - it frees up time that would otherwise be spent making various meals and tracking/rationing macros each day. During contest prep when energy and mental clarity can be low, this can be a big help. - eating the same foods each and every day during prep allows you to see real time changes in your physique, without having to reckon with the potential fluctuations in body weight and water retention due to consuming many different foods each day.

MACRO COUNTING - This is the approach I use for most of the year. The benefits, in my opinion, far outweigh any potential downsides. It allows for accurate measurement of energy intake to ensure we’re progressing in the right direction (gaining or losing), as well as allowing us the freedom to consume all of the foods we love.

The only potential downsides I can see is that it can sometimes be a bit tedious to track everything you eat, and for some it may result in a preoccupation with “saving” macros or refusing to eat certain foods that can’t be tracked i.e. in restaurants.

INTUITIVE EATING - This is the approach the vast majority of beginner trainees seem to use, and it’s a method I use myself for periods of 2-4 weeks at a time maybe twice a year.
CONTINUED IN COMMENTS 👇
Over the last 8 years I’ve spent plenty of time implementing all 3 of these approaches to my nutrition. It’s up to you to decide which protocol is for you, based on a number of factors, not least your capacity to actually adhere to one or the other consistently. If used correctly, each of these ways of structuring nutrition can give great results. With that said, here are my thoughts (very briefly) on each. MEAL PLANS - I’ve designed and structured meal plans for myself in the past, specifically for contest prep. This is the only time I would see this approach as being somewhat superior to the others, for the following reasons: - mentally it can be easier in terms of not having to think about what you can and can’t have each day, as can be the case when counting macros - it frees up time that would otherwise be spent making various meals and tracking/rationing macros each day. During contest prep when energy and mental clarity can be low, this can be a big help. - eating the same foods each and every day during prep allows you to see real time changes in your physique, without having to reckon with the potential fluctuations in body weight and water retention due to consuming many different foods each day. MACRO COUNTING - This is the approach I use for most of the year. The benefits, in my opinion, far outweigh any potential downsides. It allows for accurate measurement of energy intake to ensure we’re progressing in the right direction (gaining or losing), as well as allowing us the freedom to consume all of the foods we love. The only potential downsides I can see is that it can sometimes be a bit tedious to track everything you eat, and for some it may result in a preoccupation with “saving” macros or refusing to eat certain foods that can’t be tracked i.e. in restaurants. INTUITIVE EATING - This is the approach the vast majority of beginner trainees seem to use, and it’s a method I use myself for periods of 2-4 weeks at a time maybe twice a year. CONTINUED IN COMMENTS 👇
Losing Weight - 3 Things You Need To Focus On That Get Overlooked ⬇️
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1. Focus on losing body fat, not weight. Body weight is made up of many things such as muscle, fat, bone density, muscle glycogen, water and blood. If you cut out water, carbs and do excessive cardio you will lose a large amount of “weight” on a scale. This does NOT mean you have lost actual body fat. This is what most weight loss programs who’s measure of success is a weekly weigh in won’t tell you (because when you keep coming back to them because you lost “weight” you pay them).
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2. Make sure your mindset is in order. If you are not willing to change your eating habits or activity level you are not ready to successfully change your body shape. You need to be willing to track your calories, increase protein intake and make better choices. You will need to get out and be active - training, step counts, lifting weights are all part of the deal you need to make to improve your health. Without the right mindset, no amount of training or nutrition plans will get you to where you want.
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3. Make sure you have a good environment around you. Are you buying chocolate, sweets and temptations in your family food shop because “its for the kids”?. Do you have a weekly family routine of getting a take away on the weekends? Will your family members be unaware of your desire to change and push you toward that “one” easy meal, piece of cake or biscuit because “sure it won’t hurt”. You are in large, responsible for the majority of your surroundings - however you need to make it easy for you to lose weight - not create obstacles that you may struggle to move past.
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Change your focus toward loosing fat, develop an unstoppble mindset and create an environment that will enable you push you toward achieving your goal.
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After all it is YOUR health, not anybody elses. The sooner you realise that you are the only one responsible for it and nobody else, the quicker you’ll achieve the change you so badly want. 💡
Losing Weight - 3 Things You Need To Focus On That Get Overlooked ⬇️ - 1. Focus on losing body fat, not weight. Body weight is made up of many things such as muscle, fat, bone density, muscle glycogen, water and blood. If you cut out water, carbs and do excessive cardio you will lose a large amount of “weight” on a scale. This does NOT mean you have lost actual body fat. This is what most weight loss programs who’s measure of success is a weekly weigh in won’t tell you (because when you keep coming back to them because you lost “weight” you pay them). - 2. Make sure your mindset is in order. If you are not willing to change your eating habits or activity level you are not ready to successfully change your body shape. You need to be willing to track your calories, increase protein intake and make better choices. You will need to get out and be active - training, step counts, lifting weights are all part of the deal you need to make to improve your health. Without the right mindset, no amount of training or nutrition plans will get you to where you want. - 3. Make sure you have a good environment around you. Are you buying chocolate, sweets and temptations in your family food shop because “its for the kids”?. Do you have a weekly family routine of getting a take away on the weekends? Will your family members be unaware of your desire to change and push you toward that “one” easy meal, piece of cake or biscuit because “sure it won’t hurt”. You are in large, responsible for the majority of your surroundings - however you need to make it easy for you to lose weight - not create obstacles that you may struggle to move past. - Change your focus toward loosing fat, develop an unstoppble mindset and create an environment that will enable you push you toward achieving your goal. - After all it is YOUR health, not anybody elses. The sooner you realise that you are the only one responsible for it and nobody else, the quicker you’ll achieve the change you so badly want. 💡
#throwbackthursday Day after NABBA Universe 2017. Training in Temple Gym Birmingham with a lot of Dorians original weights and equipment @dedicatednutrition #iamdedicated #teamdedicated #nabbauniverse #irishbodybuilding #irishbodybuilder #shredded #ripped #bodybuilding #muscles #nabbawffireland #nabba #fitnessmotivation #fitness #fitfam #templegym #muscularity #muscular #training #gymmotivation
🔥Thursday motivation🔥
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Happy Thursday 💥
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🔥Thursday motivation🔥 _ Happy Thursday 💥 _______________________________________________
When your glutes finally start to pop after 15 months of hard graft and a hella lot of food. 😁🍑Some women are gifted in this area & I unfortunately was not one of them but hey we all start somewhere and you’ve gotta work with what you got #happyhumpday
When your glutes finally start to pop after 15 months of hard graft and a hella lot of food. 😁🍑Some women are gifted in this area & I unfortunately was not one of them but hey we all start somewhere and you’ve gotta work with what you got #happyhumpday 
After a shit day or two it would have been easy to take a night off but instead I hit legs with @cervinskas again for the second time in three days ....ego lifting or powerlifting at this stage I don’t know but fuck me I love squatting heavy shit - therapy in the squat rack !! Pb hit again tonite -250kg we’re closing in on the 6 plates #irishfitfam #irishfitspo #irishbodybuilding #bodybuilding #bodybuildingmotivation #bodybuilder #squats #squat #legday #liftheavy #trianhard #fitfam #fitspo #fitspiration #instafit #instagramfitness #bendunnegyms #gorillawear #ukfitfam #nevergiveup
After a shit day or two it would have been easy to take a night off but instead I hit legs with @cervinskas again for the second time in three days ....ego lifting or powerlifting at this stage I don’t know but fuck me I love squatting heavy shit - therapy in the squat rack !! Pb hit again tonite -250kg we’re closing in on the 6 plates #irishfitfam  #irishfitspo  #irishbodybuilding  #bodybuilding  #bodybuildingmotivation  #bodybuilder  #squats  #squat  #legday  #liftheavy  #trianhard  #fitfam  #fitspo  #fitspiration  #instafit  #instagramfitness  #bendunnegyms  #gorillawear  #ukfitfam  #nevergiveup 
Felt absolutely drained during today's session. Got through it but couldn't catch a decent pump and felt completely depleted... Pretty much felt the same as I do 2 weeks pre-contest 😐😂 I try to take physique pictures twice a week, but I wasn't feeling optimistic today. But, I was pleasantly surprised 🙆
I hit 90kg this morning, and I'm happy with that, but only because I'm still in a very good place with my current level of body fat.

With that said, I don't typically program deloads, rather I listen to my body and aim to preempt any drop in performance due to over training.
Despite hitting some new PBs this week, and being happy with how I'm looking, I've been in this game long enough to know when I'm pushing the envelope with training.

So, no structured deload for me (although I do think they have merit), but I will be tapering back volume and intensity on the big compounds for the next week or so.

In the past this approach has always served to allow for some much needed nervous system replenishment whilst allowing me to still do what I love, TRAIN HARD! 😎💪 #muscleeire #naturalbodybuilding #physiqueupdate #posingpractice #bodybuildingmotivation #fitness #irishfitfam #iifym #bulking #offseason #humpday #nervoussystemrecovery #listentoyourbody #overtraining #discipline #healthyeating #exercisetips #nodaysoff #fullbodyworkout #trainingmotivation #irishbodybuilding #irishvlogger #fitnessvlogger 
Definitely slightly overtrained,
Felt absolutely drained during today's session. Got through it but couldn't catch a decent pump and felt completely depleted... Pretty much felt the same as I do 2 weeks pre-contest 😐😂 I try to take physique pictures twice a week, but I wasn't feeling optimistic today. But, I was pleasantly surprised 🙆 I hit 90kg this morning, and I'm happy with that, but only because I'm still in a very good place with my current level of body fat. With that said, I don't typically program deloads, rather I listen to my body and aim to preempt any drop in performance due to over training. Despite hitting some new PBs this week, and being happy with how I'm looking, I've been in this game long enough to know when I'm pushing the envelope with training. So, no structured deload for me (although I do think they have merit), but I will be tapering back volume and intensity on the big compounds for the next week or so. In the past this approach has always served to allow for some much needed nervous system replenishment whilst allowing me to still do what I love, TRAIN HARD! 😎💪 #muscleeire  #naturalbodybuilding  #physiqueupdate  #posingpractice  #bodybuildingmotivation  #fitness  #irishfitfam  #iifym  #bulking  #offseason  #humpday  #nervoussystemrecovery  #listentoyourbody  #overtraining  #discipline  #healthyeating  #exercisetips  #nodaysoff  #fullbodyworkout  #trainingmotivation  #irishbodybuilding  #irishvlogger  #fitnessvlogger  Definitely slightly overtrained,
My little blonde bombshell rocking the #ribbf stage.. Watch out for up coming Bikini Posing workshops ❤👙 _______________________________________________________
#ribbf #bikinicompetitor #bikiniposing #bikiniposingcoach #irishfitfam #bikinifitness #irishmodel #irishfitness #bikinigirl #bodybuilding #irishbodybuilding
“Oh my god that will be so hard” ✖️
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A common statement made when people who want to achieve something or make a certain change make when they understand whats required to achieve that goal.

They focus on what they have to “give up” so to speak. Eating well is so hard because I will have stop eating chocolate and ice cream, losing weight is so hard because I will have to cut back on going out on weekends, eating protein at breakfast is so hard because ill have to give up my scone and tea, going to the gym in the evenings is so hard because I won’t be able to chill and watch television after work, and I can’t train in the morning because i want to sleep. I can’t do it because I’m too old, or I have tried so many times and I can’t lose weight, or nutrition is so hard I just can’t stop picking at those sweets.
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“I can’t”, “I can’t”, ”I won’t be able”, “I couldn’t”. They instantly put up barriers that will justify in their minds why they shouldn’t go after their goal. Instead of doing what it takes and stepping out of their comfort zone, they look for a reason to remain comfortable - and then months later they will be disappointed when they haven’t made any changes they wish they had.

Why not focus on what you can GAIN?
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Ill invest in learning about nutrition because I want to lose fat and know how to keep it off, Ill get up in the morning because if I train ill prioritize my health and ill be a step closer to the body I want, I don’t mind not eating chocolate because I can easily eat nice foods and stay within my calorie goals, and I don’t mind cutting back on partying the weekends because I will save money, feel better and my goals will thank me for it.
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That right there is a mindset of someone who will achieve their goals. The one above that is the mindset of someone who won’t bother starting.
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Training and nutrition are both vital elements in fitness, but what is between your ears is what you need to fix before trying to make any changes. Mindset is the key for everything, and what you feed your brain is is what it will respond to.
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Sure after all your body is only doing what you’ve told it to do, right? Think about what YOU can GAIN.
“Oh my god that will be so hard” ✖️ - A common statement made when people who want to achieve something or make a certain change make when they understand whats required to achieve that goal. They focus on what they have to “give up” so to speak. Eating well is so hard because I will have stop eating chocolate and ice cream, losing weight is so hard because I will have to cut back on going out on weekends, eating protein at breakfast is so hard because ill have to give up my scone and tea, going to the gym in the evenings is so hard because I won’t be able to chill and watch television after work, and I can’t train in the morning because i want to sleep. I can’t do it because I’m too old, or I have tried so many times and I can’t lose weight, or nutrition is so hard I just can’t stop picking at those sweets. - “I can’t”, “I can’t”, ”I won’t be able”, “I couldn’t”. They instantly put up barriers that will justify in their minds why they shouldn’t go after their goal. Instead of doing what it takes and stepping out of their comfort zone, they look for a reason to remain comfortable - and then months later they will be disappointed when they haven’t made any changes they wish they had. Why not focus on what you can GAIN? - Ill invest in learning about nutrition because I want to lose fat and know how to keep it off, Ill get up in the morning because if I train ill prioritize my health and ill be a step closer to the body I want, I don’t mind not eating chocolate because I can easily eat nice foods and stay within my calorie goals, and I don’t mind cutting back on partying the weekends because I will save money, feel better and my goals will thank me for it. - That right there is a mindset of someone who will achieve their goals. The one above that is the mindset of someone who won’t bother starting. - Training and nutrition are both vital elements in fitness, but what is between your ears is what you need to fix before trying to make any changes. Mindset is the key for everything, and what you feed your brain is is what it will respond to. - Sure after all your body is only doing what you’ve told it to do, right? Think about what YOU can GAIN.
The life long mission of attempting to no longer be a weak snowflake continues ❄️
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Some 3’s on the trap bar. On a side note the last rep felt like it could potentially have burst a few blood vessels 🚢
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Week 2/39 being ticked off ✅
The life long mission of attempting to no longer be a weak snowflake continues ❄️ - Some 3’s on the trap bar. On a side note the last rep felt like it could potentially have burst a few blood vessels 🚢 - Week 2/39 being ticked off ✅
Anyone who thinks walking lunges are a good idea should never be trusted 💀 not in the video thankfully was the way back. That was not pretty! 🤮 
@dedicatednutrition @myproteinuk 
#bodybuilding #bodybuilder #lunges #legs #quads #gym #fit #fitness #fitfam #training #legday #walkinglunges #myasshurts #irishbodybuilding
This girl here, she is my competition 💪 Working hard to beat her, every week, every day, every minute 💕
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. Plus she has a good personality, thought she could do with a banging body😆👙✌
That posing needs loads of practice. I'm like Bambi on ice🙈❄❄
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#mycompetition #selfmotivation #posing #physique #update #learing #13weeks #ribbf #spribgclassics #irishbodybuilding #irishfitfam #ukfitfam #gymrat #gymjunkie #physique #muscle #positive #lovingit #mindsetchange
This girl here, she is my competition 💪 Working hard to beat her, every week, every day, every minute 💕 . . . Plus she has a good personality, thought she could do with a banging body😆👙✌ That posing needs loads of practice. I'm like Bambi on ice🙈❄❄ . . . #mycompetition  #selfmotivation  #posing  #physique  #update  #learing  #13weeks  #ribbf  #spribgclassics  #irishbodybuilding  #irishfitfam  #ukfitfam  #gymrat  #gymjunkie  #physique  #muscle  #positive  #lovingit  #mindsetchange 
That moment mid set where one of two things could happen⬇️
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1. Your eyes could pop out of your head.
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2. There is a possibility you could give birth 👶
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But in all seriousness, training with INTENT is key for progress in the gym. Switch your thinking from being solely focused on the numbers you lift and moving weight from A to B.
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Focus on what happens between point A and B. If you skip out on that intent and focus, you are diminishing the return you will get from your training✖️
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Intent. Execution. Focus 💡
That moment mid set where one of two things could happen⬇️ - 1. Your eyes could pop out of your head. - 2. There is a possibility you could give birth 👶 - But in all seriousness, training with INTENT is key for progress in the gym. Switch your thinking from being solely focused on the numbers you lift and moving weight from A to B. - Focus on what happens between point A and B. If you skip out on that intent and focus, you are diminishing the return you will get from your training✖️ - Intent. Execution. Focus 💡
THE ANSWER IS NEITHER😱
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➡️Both are equally ineffective for burning that stubborn belly fat that everyone wants to get rid of.....so how do you do it?
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1️⃣EAT THE RIGHT AMOUNT OF FOOD
If you’re eating more calories than you’re burning then you’ll never lose any fat, it doesn’t matter if they come from good quality foods or not. Throwing spoons of butter and coconut oil into everything might be trendy, but it won’t help your waistline unless you control your calories.
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2️⃣WEIGHT TRAINING
Weight training(I’m including bodyweight training) is very important for helping you build muscle (yes ladies you want that) and burn fat. Getting 3 solid sessions in a week with a focus on strength & mobility is 🔑 •
3️⃣CONDITIONING
Base this on how you feel on the day, if you feel crap then take it easy and do some light walking, jogging, rowing etc.... If you feel good then go for something more intense. You don’t have to kill yourself every single session.
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🔥EVERYTHING ELSE🔥🔥
Fire means it’s important. Sleep, stress & mindset all play a huge roll, so make sure they’re all being taken care of. Get a good quality 7.5 hours a night, do some deep breathing or meditation & do things that make you happy and get you towards your goals.
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There’s much more to a flat stomach or 6 pack than endless crunches & sit-ups. #fatloss
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#fitness #fitnesslife #fitnessaddict #fitnessmotivation #fitlife #fitfam #gym #gymlife #gains #gainz #training #workout #trainhard #getfit #gymrat #gymmotivation #irishfitfam #irishfitness #irishpt #kildare #naas #fitspo #fitspiration #newbridge #sixpack #6pack #irishbodybuilding #irishcrossfit
THE ANSWER IS NEITHER😱 • ➡️Both are equally ineffective for burning that stubborn belly fat that everyone wants to get rid of.....so how do you do it? • 1️⃣EAT THE RIGHT AMOUNT OF FOOD If you’re eating more calories than you’re burning then you’ll never lose any fat, it doesn’t matter if they come from good quality foods or not. Throwing spoons of butter and coconut oil into everything might be trendy, but it won’t help your waistline unless you control your calories. • 2️⃣WEIGHT TRAINING Weight training(I’m including bodyweight training) is very important for helping you build muscle (yes ladies you want that) and burn fat. Getting 3 solid sessions in a week with a focus on strength & mobility is 🔑 • 3️⃣CONDITIONING Base this on how you feel on the day, if you feel crap then take it easy and do some light walking, jogging, rowing etc.... If you feel good then go for something more intense. You don’t have to kill yourself every single session. • 🔥EVERYTHING ELSE🔥🔥 Fire means it’s important. Sleep, stress & mindset all play a huge roll, so make sure they’re all being taken care of. Get a good quality 7.5 hours a night, do some deep breathing or meditation & do things that make you happy and get you towards your goals. • There’s much more to a flat stomach or 6 pack than endless crunches & sit-ups. #fatloss  • • • #fitness  #fitnesslife  #fitnessaddict  #fitnessmotivation  #fitlife  #fitfam  #gym  #gymlife  #gains  #gainz  #training  #workout  #trainhard  #getfit  #gymrat  #gymmotivation  #irishfitfam  #irishfitness  #irishpt  #kildare  #naas  #fitspo  #fitspiration  #newbridge  #sixpack  #6pack  #irishbodybuilding  #irishcrossfit 
Summer is just around the corner 😎 Drop into our store today and ask about our sunbed deals & packages. We have two megasuns and one Ergoline available for use. ☀️
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#TeamAbsolute #absolutenutritionandfitness  #irishfitfam #motivation #ukfitfam #inspiration #irishmma #irishbodybuilding #postivity #irishgym #ukbodybuilding #performance #gym #gymgoer #athlete #protein #supplements #fitness #nutrition #goldsgym #fitnessmodel #mondaymotivation #mma #ufc #professional #boxing
Summer is just around the corner 😎 Drop into our store today and ask about our sunbed deals & packages. We have two megasuns and one Ergoline available for use. ☀️ . . . #TeamAbsolute  #absolutenutritionandfitness  #irishfitfam  #motivation  #ukfitfam  #inspiration  #irishmma  #irishbodybuilding  #postivity  #irishgym  #ukbodybuilding  #performance  #gym  #gymgoer  #athlete  #protein  #supplements  #fitness  #nutrition  #goldsgym  #fitnessmodel  #mondaymotivation  #mma  #ufc  #professional  #boxing 
⏱INTERVAL TRAINING⏱
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When most people think intervals they think pure cardio (rowing, running, bike etc....), by there are so many more options.
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Today’s training was:
3 Rounds of:
15 Cal Row
10 Burpees to a Plate
5 Power Cleans (70kg)
Rest as long as it takes you to do it, so if it takes you 1:30 then you rest 1:30.
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💭It’s also a common mistake that you have to go 100% effort all the time which isn’t true. Today I moved at about 70% effort and felt like I was working but not dying. You don’t need to destroy yourself every workout and nor should you. #pacing
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#fitness #fitnesslife #fitnessaddict #fitnessmotivation #fitlife #fitfam #gym #gymlife #gains #gainz #training #workout #trainhard #getfit #gymrat #gymmotivation #irishfitfam #irishfitness #irishpt #kildare #naas #fitspo #fitspiration #newbridge #irishcrossfit #irishbodybuilding #crossfit #wod #workoutoftheday
⏱INTERVAL TRAINING⏱ • When most people think intervals they think pure cardio (rowing, running, bike etc....), by there are so many more options. • Today’s training was: 3 Rounds of: 15 Cal Row 10 Burpees to a Plate 5 Power Cleans (70kg) Rest as long as it takes you to do it, so if it takes you 1:30 then you rest 1:30. • 💭It’s also a common mistake that you have to go 100% effort all the time which isn’t true. Today I moved at about 70% effort and felt like I was working but not dying. You don’t need to destroy yourself every workout and nor should you. #pacing  • • • #fitness  #fitnesslife  #fitnessaddict  #fitnessmotivation  #fitlife  #fitfam  #gym  #gymlife  #gains  #gainz  #training  #workout  #trainhard  #getfit  #gymrat  #gymmotivation  #irishfitfam  #irishfitness  #irishpt  #kildare  #naas  #fitspo  #fitspiration  #newbridge  #irishcrossfit  #irishbodybuilding  #crossfit  #wod  #workoutoftheday 
❌ GIVEAWAY ❌  Want to be in for a chance to win one of our hampers? It’s very simple to enter 💪 For every €30 you spend, your name is put into the box 🤩 Winner will be announced at the end of the month; better be quick with this one 💨
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#TeamAbsolute #absolutenutritionandfitness  #irishfitfam #motivation #ukfitfam #inspiration #irishmma #irishbodybuilding #postivity #irishgym #ukbodybuilding #performance #gym #gymgoer #athlete #protein #supplements #fitness #nutrition #goldsgym #fitnessmodel #mondaymotivation #mma #ufc #professional #boxing
❌ GIVEAWAY ❌ Want to be in for a chance to win one of our hampers? It’s very simple to enter 💪 For every €30 you spend, your name is put into the box 🤩 Winner will be announced at the end of the month; better be quick with this one 💨 . . #TeamAbsolute  #absolutenutritionandfitness  #irishfitfam  #motivation  #ukfitfam  #inspiration  #irishmma  #irishbodybuilding  #postivity  #irishgym  #ukbodybuilding  #performance  #gym  #gymgoer  #athlete  #protein  #supplements  #fitness  #nutrition  #goldsgym  #fitnessmodel  #mondaymotivation  #mma  #ufc  #professional  #boxing 
Massive weekend of learning through the Resistance Training Specialist (RTS) program with this man @michael.goulden and @integra.education ✅
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Module one has completely opened we up my mind in the way we can coach people and deliver our service as trainers. The program was filled with some very intelligent coaches too!
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Very excited to head back to the UK for another weekend of brain melting for the next part of the course 📖
Massive weekend of learning through the Resistance Training Specialist (RTS) program with this man @michael.goulden and @integra.education ✅ - Module one has completely opened we up my mind in the way we can coach people and deliver our service as trainers. The program was filled with some very intelligent coaches too! - Very excited to head back to the UK for another weekend of brain melting for the next part of the course 📖
Sinta o prazer de viver,
Sinta a felicidade dentro de você,
A esperança existe, busque, acredite.
A força está dentro de você.
Quando se sentir sozinho olhe em direção a lua, lembre-se de que você nunca estará só.
Você comanda os seus pensamentos, pense positivo, a energia vem de dentro de você.
E nunca se esqueça de que é preciso acreditar.
Por isso, não deixe que o hoje seja apenas mais um dia comum na sua vida.
Os seus sonhos podem sim se tornar verdade.
Só é necessário você acreditar e tudo pode se tornar realidade. @myproteinuk #puxa1ferro #myproteinireland#myproteinuk #followtheplan#ribbf#springclassic#musculacion#treinohard#amo#academia#irlanda#gym#suplementos#dieta#plan#determinacao#focototal#fé#irishbodybuilding
Sinta o prazer de viver, Sinta a felicidade dentro de você, A esperança existe, busque, acredite. A força está dentro de você. Quando se sentir sozinho olhe em direção a lua, lembre-se de que você nunca estará só. Você comanda os seus pensamentos, pense positivo, a energia vem de dentro de você. E nunca se esqueça de que é preciso acreditar. Por isso, não deixe que o hoje seja apenas mais um dia comum na sua vida. Os seus sonhos podem sim se tornar verdade. Só é necessário você acreditar e tudo pode se tornar realidade. @myproteinuk #puxa1ferro  #myproteinireland #myproteinuk  #followtheplan #ribbf #springclassic #musculacion #treinohard #amo #academia #irlanda #gym #suplementos #dieta #plan #determinacao #focototal #fé #irishbodybuilding 
What a view and I’m not talking about the mountain. With the new slick taps, Your @fitness_water  machine can be put anywhere in the kitchen out of the way.
What a view and I’m not talking about the mountain. With the new slick taps, Your @fitness_water machine can be put anywhere in the kitchen out of the way.
Dunno if this has become a collection or addiction 😂
#gymclothes #expensivehabit #bodybuilding #irishbodybuilding #fitfam #irishfitfam #nbajerseys
Ways To Improve Your Sleep Quality⬇️
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Sleep is one of the most under appreciated yet highly important variables that effect overall health and any physique or body composition goal. Regardless of if you want to gain some size, or lose weight it plays a huge role either way. Just because you go to bed and get up 8 hours later doesn’t mean you had 8 hours of actual QUALITY sleep. Aiming for at least 7 hours of full quality sleep should be the goal. Here are some ways you can improve the quality of your sleep ⬇️
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1. Stop drinking caffeine 6 hours before your approx bed time, and if you always need to wake up to go to the bathroom at night limit overall fluid intake 3 hours pre bed.
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2. Avoid looking at bright screens and scrolling through phones at least 1 hour before bed. Use that hour as wind down time, instead of working your brain on overtime doing things such as scrolling through social media.
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3. Have a wind down routine and keep bed time and waking time as constant as you can. You want to get your body to work with you, not against you.
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4. Have a high carb based meal pre bed (1-2 hours), this will aid in the stimulation of melatonin in your brain which will aid in deep sleep capabilities.
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5. If needed, supplement with ZMA which could also increase your ability to relax as you hit the pillow. -
You wouldn’t skip on training or nutrition when trying to progress. Why would you skip out on sleep? 💡
Ways To Improve Your Sleep Quality⬇️ - Sleep is one of the most under appreciated yet highly important variables that effect overall health and any physique or body composition goal. Regardless of if you want to gain some size, or lose weight it plays a huge role either way. Just because you go to bed and get up 8 hours later doesn’t mean you had 8 hours of actual QUALITY sleep. Aiming for at least 7 hours of full quality sleep should be the goal. Here are some ways you can improve the quality of your sleep ⬇️ - 1. Stop drinking caffeine 6 hours before your approx bed time, and if you always need to wake up to go to the bathroom at night limit overall fluid intake 3 hours pre bed. - 2. Avoid looking at bright screens and scrolling through phones at least 1 hour before bed. Use that hour as wind down time, instead of working your brain on overtime doing things such as scrolling through social media. - 3. Have a wind down routine and keep bed time and waking time as constant as you can. You want to get your body to work with you, not against you. - 4. Have a high carb based meal pre bed (1-2 hours), this will aid in the stimulation of melatonin in your brain which will aid in deep sleep capabilities. - 5. If needed, supplement with ZMA which could also increase your ability to relax as you hit the pillow. - You wouldn’t skip on training or nutrition when trying to progress. Why would you skip out on sleep? 💡
Is there anything better than training legs on a Sunday ....4 plate front squat Im working on reps here the power is there just gotta control the barbell from rolling #irishfitfam #irishfitspo #irishbodybuilding #bodybuildingmotivation #bodybuilder #legday #frontsquat #frontsquats #squats #fitfam #fitspo #fitspiration #liftheavyshit #trainhard #contestprep #mrmeath
24 Hour Gyms are a great thing ✅
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Session one done for this AM’s session. The session was delt based - cause we are forever chasing that upside down triangle shape ⬇️
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I will train again later on hitting back in a PM session. I don’t usually train twice a day due to an inability to recover but recovery has been good and they have every machine known to man in the gym I found. Anybody who knows me will know new machines is like Christmas to me 🎄 I’m like a big child! 🙃
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Tomorrow as the flight isn’t until mid day, I will just go and smash legs in the AM before the airport before being back on the gym floor at home in the evening✈️ -
Week 1 of 39 ticked off - ready for week 2 👈
24 Hour Gyms are a great thing ✅ - Session one done for this AM’s session. The session was delt based - cause we are forever chasing that upside down triangle shape ⬇️ - I will train again later on hitting back in a PM session. I don’t usually train twice a day due to an inability to recover but recovery has been good and they have every machine known to man in the gym I found. Anybody who knows me will know new machines is like Christmas to me 🎄 I’m like a big child! 🙃 - Tomorrow as the flight isn’t until mid day, I will just go and smash legs in the AM before the airport before being back on the gym floor at home in the evening✈️ - Week 1 of 39 ticked off - ready for week 2 👈
Making good progress with my weight up to 87/88 kg. Currently Still bulking of course. Meals are all in check for this part of my current plans #nutrition #protein #almonds #naturevalley #proteinshake #nuts #food #meals #strengthtraining #weightlifting #exercise #bodybuilding #workout #irishbodybuilding #strongman #training #gym #gymlife #exercise #fitness #fitspo #fitfam #fitness #irishfitness #irishfitspo #irishfitfam #naturalbodybuilding #motivation #dedication #hardwork #sports
Making good progress with my weight up to 87/88 kg. Currently Still bulking of course. Meals are all in check for this part of my current plans #nutrition  #protein  #almonds  #naturevalley  #proteinshake  #nuts  #food  #meals  #strengthtraining  #weightlifting  #exercise  #bodybuilding  #workout  #irishbodybuilding  #strongman  #training  #gym  #gymlife  #exercise  #fitness  #fitspo  #fitfam  #fitness  #irishfitness  #irishfitspo  #irishfitfam  #naturalbodybuilding  #motivation  #dedication  #hardwork  #sports 
Awesome or not? Comment below 👇💕
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Tag Someone Who needs to lift 🔥
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Follow: for more amazing fitness content 💪
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#bikini #strength #goals #irishfitfam #gainz #gymshark #irishbodybuilding #buildingabody #muscle #ukfitfam #upperbodyworkout #fitmom #fitncurvy #weightlifting #weighttraining #momswholift #hittinggoals #dontgiveup #imdoingthisforme #weightloss #weightlossjourney #noexcuses #determined #dedicatedmy #giveaway #freestuff #chocolate #healthychocolate #fitfoodie #foodblogger Follow us (@fitness_hour_) for more!
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Awesome or not? Comment below 👇💕 • Tag Someone Who needs to lift 🔥 • Follow: for more amazing fitness content 💪 • #bikini  #strength  #goals  #irishfitfam  #gainz  #gymshark  #irishbodybuilding  #buildingabody  #muscle  #ukfitfam  #upperbodyworkout  #fitmom  #fitncurvy  #weightlifting  #weighttraining  #momswholift  #hittinggoals  #dontgiveup  #imdoingthisforme  #weightloss  #weightlossjourney  #noexcuses  #determined  #dedicatedmy  #giveaway  #freestuff  #chocolate  #healthychocolate  #fitfoodie  #foodblogger  Follow us (@fitness_hour_) for more! ***************************
Food cravings, random food binges and unnecessary overeating. All of these are factors that effect body composition goals - but could your sleep be having more of an effect then you think? ⬇️
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Sleep deprivation/chronic poor sleeping patterns can effect your ability to utilize glucose (the energy from carbohydrates) - which is an essential pathway for any body composition goal.
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Current research has also been shown to link poor sleep and a disrupted circadian rhythm (your sleep cycle) with increases in hedonic hunger - which is where you feel hungry for no real reason and possibly emotionally eat - think about your need for something sweet in the evening or your lack of desire to eat well because you are tired?
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Poor sleep can lead to your frontal Cortex (a compartment of your brain) to become fatigued and your decision making could become impaired. You feel less motivated by your goals - across the board not just nutritionally. This can lead to you eating foods based on easiness and convenience.
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Studies have shown that when individuals with the same age, weight, calorie intake and macro intake were separated in to two groups - one slept for 6.5 hours the hour for 8.5 hours both lost 3kgs. Which is normal seen as calorie intake was the same, however the group who slept for longer nearly lost double the percentage of fat mass out of that 3kg lost compared to the other group.
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Your sleep has much more of an impact then you think and this is only the tip of the ice berg on the health impact it is - maybe it should be something you consider⬇️
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In tomorrow’s post I will go through ways that you can improve your sleep quality 💡
Food cravings, random food binges and unnecessary overeating. All of these are factors that effect body composition goals - but could your sleep be having more of an effect then you think? ⬇️ - Sleep deprivation/chronic poor sleeping patterns can effect your ability to utilize glucose (the energy from carbohydrates) - which is an essential pathway for any body composition goal. - Current research has also been shown to link poor sleep and a disrupted circadian rhythm (your sleep cycle) with increases in hedonic hunger - which is where you feel hungry for no real reason and possibly emotionally eat - think about your need for something sweet in the evening or your lack of desire to eat well because you are tired? - Poor sleep can lead to your frontal Cortex (a compartment of your brain) to become fatigued and your decision making could become impaired. You feel less motivated by your goals - across the board not just nutritionally. This can lead to you eating foods based on easiness and convenience. - Studies have shown that when individuals with the same age, weight, calorie intake and macro intake were separated in to two groups - one slept for 6.5 hours the hour for 8.5 hours both lost 3kgs. Which is normal seen as calorie intake was the same, however the group who slept for longer nearly lost double the percentage of fat mass out of that 3kg lost compared to the other group. - Your sleep has much more of an impact then you think and this is only the tip of the ice berg on the health impact it is - maybe it should be something you consider⬇️ - In tomorrow’s post I will go through ways that you can improve your sleep quality 💡
Hoping these small wings will help me fly through my mocks 👀😂
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Use link in bio and code DMJC for 10% off at checkout @heraxhero
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Snapchat- darragh.mjc 👻
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#bodybuilding #teenbodybuilding #irishbodybuilding #irishfitfam #latspread #back #reardelts #stringer #winterbulk
Friday legs and cardio done💪🏼🔥Clearly this was taken before any of that, I don’t even look like the same person right now 🤷🏻‍♀️
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I usually find the first week of prep the hardest because I’m going cold turkey on the chocolate and sugar, but this week has been graaaand... 👌🏼Probably helps that my calories are high, and that I have 6 meals a day 🙌🏼🐷
Coached by @nath.nels
Fueled by @qntsportnutrition @thehealthhut_ 
#thisisntreallife #hunbun #sweatybetty #gettingitdone #bikiniprep
Friday legs and cardio done💪🏼🔥Clearly this was taken before any of that, I don’t even look like the same person right now 🤷🏻‍♀️ . I usually find the first week of prep the hardest because I’m going cold turkey on the chocolate and sugar, but this week has been graaaand... 👌🏼Probably helps that my calories are high, and that I have 6 meals a day 🙌🏼🐷 Coached by @nath.nels Fueled by @qntsportnutrition @thehealthhut_ #thisisntreallife  #hunbun  #sweatybetty  #gettingitdone  #bikiniprep 
Happy Friday everyone another session in the bag hitting these weak points from every angle ... #chestday #weakpoints #chestworkout #benchpress #benching #irishfitfam #irishbodybuilding #bodybuilding #bodybuilder #contestprep #mrmeath #instafit #instagramfitness #liftheavy #fitfam #fitspo #fitspiration #ukfitfam
You can now buy any 30 sample sachets for just €20 in our store😱 -

This is perfect for anyone who wants to try out flavours before committing to buying a tub😁 -

You won’t get this option for this price anywhere else! 💪🏽
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#TeamAbsolute #absolutenutritionandfitness  #irishfitfam #motivation #ukfitfam #inspiration #irishmma #irishbodybuilding #postivity #irishgym #ukbodybuilding #performance #gym #gymgoer #athlete #protein #supplements #fitness #nutrition #goldsgym #fitnessmodel #mondaymotivation #mma #ufc #professional #boxing
You can now buy any 30 sample sachets for just €20 in our store😱 - This is perfect for anyone who wants to try out flavours before committing to buying a tub😁 - You won’t get this option for this price anywhere else! 💪🏽 . . . #TeamAbsolute  #absolutenutritionandfitness  #irishfitfam  #motivation  #ukfitfam  #inspiration  #irishmma  #irishbodybuilding  #postivity  #irishgym  #ukbodybuilding  #performance  #gym  #gymgoer  #athlete  #protein  #supplements  #fitness  #nutrition  #goldsgym  #fitnessmodel  #mondaymotivation  #mma  #ufc  #professional  #boxing 
Bikini for sale‼️ .
Swipe left for video
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Thinking to sell this, it’s a custom made Black Ice bikini & has only been worn once for the RIBBF show October 2017 & it’s absolutely beautiful ❤️ .
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The cup size is C, waist 26, hip bone 28 , hips widest part 35 (inches) and I’m 5ft 4.
Bikini for sale‼️ . Swipe left for video . . Thinking to sell this, it’s a custom made Black Ice bikini & has only been worn once for the RIBBF show October 2017 & it’s absolutely beautiful ❤️ . . The cup size is C, waist 26, hip bone 28 , hips widest part 35 (inches) and I’m 5ft 4.
Mission become an upside down triangle checking in ✅
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Finished today’s delt’s & back session with some heavy trap bar farmers walks (I promise the concept wasn’t robbed from @peakperformancekillarney 🙃)
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The purpose and benefits of heavy farmers walks⬇️
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Build your back and core massively, improves grip strength and helps with rotator cuff health. “Bro” Science would also say they get you absolutely jacked 💡
Mission become an upside down triangle checking in ✅ - Finished today’s delt’s & back session with some heavy trap bar farmers walks (I promise the concept wasn’t robbed from @peakperformancekillarney 🙃) - The purpose and benefits of heavy farmers walks⬇️ - Build your back and core massively, improves grip strength and helps with rotator cuff health. “Bro” Science would also say they get you absolutely jacked 💡
€20 for a box of Fulfil bars?👀 We are having an in-store only sale on Fulfil Bars today! You can buy a box for just €20😱 That’s 15 Bars for €20👈🏽 -

Be quick we’re only running this promotion on 20 boxes 😁
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#TeamAbsolute #absolutenutritionandfitness  #irishfitfam #motivation #ukfitfam #inspiration #weightloss #abs #fulfilnutrition #irishbodybuilding #postivity #healthylifestyle #ukbodybuilding #performance #gym #gymgoer #athlete #proteinbar #supplements #fitness #nutrition #goldsgym #fitnessmodel #fulfil #sale #januarysale
€20 for a box of Fulfil bars?👀 We are having an in-store only sale on Fulfil Bars today! You can buy a box for just €20😱 That’s 15 Bars for €20👈🏽 - Be quick we’re only running this promotion on 20 boxes 😁 . . . #TeamAbsolute  #absolutenutritionandfitness  #irishfitfam  #motivation  #ukfitfam  #inspiration  #weightloss  #abs  #fulfilnutrition  #irishbodybuilding  #postivity  #healthylifestyle  #ukbodybuilding  #performance  #gym  #gymgoer  #athlete  #proteinbar  #supplements  #fitness  #nutrition  #goldsgym  #fitnessmodel  #fulfil  #sale  #januarysale 
Posterior Chain Work✅ One of my current exercises is the Pin Stop Barbell Good Morning.
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Programmed in to this cycle because I won’t achieve any of my goals on front squat or back squat with an inadequate posterior chain.
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Key points here are to take a big breath in to your stomach, screw your feet in to the floor and push your hips back. Holding the bar lower will aid in keeping a flat back. Keep weight on your heels and shins vertical. This is not an RDL. ✅
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Reasons for the pin stop is to allow me to ensure that I’m initiating the move by engaging through my hamstrings and glutes. Goal is to master this weight without the pins.
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If you look like a scared cat doing this please lower the weight 🐈
Posterior Chain Work✅ One of my current exercises is the Pin Stop Barbell Good Morning. - Programmed in to this cycle because I won’t achieve any of my goals on front squat or back squat with an inadequate posterior chain. - Key points here are to take a big breath in to your stomach, screw your feet in to the floor and push your hips back. Holding the bar lower will aid in keeping a flat back. Keep weight on your heels and shins vertical. This is not an RDL. ✅ - Reasons for the pin stop is to allow me to ensure that I’m initiating the move by engaging through my hamstrings and glutes. Goal is to master this weight without the pins. - If you look like a scared cat doing this please lower the weight 🐈
Christmas was fun but now it’s time to get serious
Christmas was fun but now it’s time to get serious
(06/10/2017) Throw back to when I was in shape....
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New year, new plan, same goal 👊🏻
(06/10/2017) Throw back to when I was in shape.... • New year, new plan, same goal 👊🏻
39 Weeks Out✅
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Pre-Prep” training has begun so to speak. Basically I am treating it as if Prep has already started. Focus will be on ticking all the boxes and placing emphasis on recovery but also overall enjoyment.
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Any form of physique sport really is a long term game, so if you don’t enjoy the whole lot of it - the meals, the hard training, prioritizing sleep, making the necessary social life sacrifices then competing may not be for you.
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The idea of chasing some form of balance can be done at points, but to progress and do well it does take over and consumes what you do and at times it’s all you think about. You just chase better.
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Competing sounds fun, but you have to love it. If you moan about food, and you are jealous and wish you could party with your friends and it all starts to feel like a chore - then maybe you like training, but not competing. Competing needs certain characteristics in a person.
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Competing is cool. Training is cool. Nutrition is cool. If you love competing, that’s cool. If you like the gym but want to party with your friends, that’s cool. Just do what it is that actually makes you happy✅
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That’s just my two cents 💡
39 Weeks Out✅ - Pre-Prep” training has begun so to speak. Basically I am treating it as if Prep has already started. Focus will be on ticking all the boxes and placing emphasis on recovery but also overall enjoyment. - Any form of physique sport really is a long term game, so if you don’t enjoy the whole lot of it - the meals, the hard training, prioritizing sleep, making the necessary social life sacrifices then competing may not be for you. - The idea of chasing some form of balance can be done at points, but to progress and do well it does take over and consumes what you do and at times it’s all you think about. You just chase better. - Competing sounds fun, but you have to love it. If you moan about food, and you are jealous and wish you could party with your friends and it all starts to feel like a chore - then maybe you like training, but not competing. Competing needs certain characteristics in a person. - Competing is cool. Training is cool. Nutrition is cool. If you love competing, that’s cool. If you like the gym but want to party with your friends, that’s cool. Just do what it is that actually makes you happy✅ - That’s just my two cents 💡
#mondaymotivation 
To have this feeling again... 👙😆🙌🏼
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Day 1 of prep! 🤗
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#preptimeishere #proudofmyself #delightedwithlife #sparklebikiniathletesearch2018
Gotta make use out of good lighting 😏
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Use link in bio and code DMJC for 10% off at checkout @heraxhero -
Snapchat- darragh.mjc 👻
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#dcfitness #bodybuilding #teenbodybuilding #irishbodybuilding #irishfitfam #NBFI2018 #sidetricep #armpump
When your training away from home you have to make do with what you can find ☺ two separate gyms to check out today and tomorrow should be good 💪 #bodybuilding #workout #irishbodybuilding #strongman #strengthtraining #training #gym #gymlife #exercise #fitness #fitspo #fitfam #fitness #irishfitness #irishfitspo #irishfitfam #naturalbodybuilding #physique #motivation #dedication #hardwork #train #sport #sports #birmingham #uk #birminghamuk #ukfit #ukfitfam #ukfitfam
When your training away from home you have to make do with what you can find ☺ two separate gyms to check out today and tomorrow should be good 💪 #bodybuilding  #workout  #irishbodybuilding  #strongman  #strengthtraining  #training  #gym  #gymlife  #exercise  #fitness  #fitspo  #fitfam  #fitness  #irishfitness  #irishfitspo  #irishfitfam  #naturalbodybuilding  #physique  #motivation  #dedication  #hardwork  #train  #sport  #sports  #birmingham  #uk  #birminghamuk  #ukfit  #ukfitfam  #ukfitfam 
“I want X”, “I’m going to achieve Y”, “I’m going to change this”, “I’m going to be better at that.
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The concept of “change”.
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It is something that is far too easy to talk about and something that is very rarely actually acted upon. How many times have you said you would do something, or something would be different, or this will be the time you make that change you want only to end up in the exact same position you started in. This can be applied to fitness, business or your own personal life.
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It is very easy to say the words that you will do something. Acting on it isn’t done as much as talking about is. People wait for the right time, or they wait until a right situations comes up as if a “magical moment” where you can change everything is going to appear in front of you.
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Change is a direct cause made from action. Things will only change when you act. If you want different results, act different and make different choices.
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Morale of the post, if your in a position where you want to get in shape, or you want a better job or a better relationship:
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Stop talking. Start doing.
“I want X”, “I’m going to achieve Y”, “I’m going to change this”, “I’m going to be better at that. - The concept of “change”. - It is something that is far too easy to talk about and something that is very rarely actually acted upon. How many times have you said you would do something, or something would be different, or this will be the time you make that change you want only to end up in the exact same position you started in. This can be applied to fitness, business or your own personal life. - It is very easy to say the words that you will do something. Acting on it isn’t done as much as talking about is. People wait for the right time, or they wait until a right situations comes up as if a “magical moment” where you can change everything is going to appear in front of you. - Change is a direct cause made from action. Things will only change when you act. If you want different results, act different and make different choices. - Morale of the post, if your in a position where you want to get in shape, or you want a better job or a better relationship: - Stop talking. Start doing.
The best products you find in myProtein, are fully tested and approved by everyone who uses them. Fully tested and approved by everyone who uses. Team @myproteinuk #myproteinuk.#AmbitionFuelled#MyProtein#FuelYourAmbition#NutritionDefined#myproteinuk#followtheplan#ribbf#springclassic#musculacion#treinohard#amo#academia#irlanda#gym#suplementos#dieta#plan#determinacao#focototal#fé#irishbodybuilding
Ripped or curves for 2018?? Like to keep the body in constant change via programmes etc. Being ripped requires lots of weights curves less weights & cardio but Pilates & yoga to keep fit. #poll #fitnesslifestyle #fitnesdmodel #fitnesdaddict #fitness #fit #gym #fitnessmotivation #fitnessireland #irish #irishbodybuilding #exercise #diet #cardio #weightloss #muscle #6pack #superfit #fitwomen
O futuro tem muitos nomes.
Para os fracos é o inalcançável.
Para os temerosos, o desconhecido.
Para os valentes é a oportunidade. #followtheplan#ribbf#springclassic#musculacion#treinohard#amo#academia#irlanda#gym#suplementos#dieta#plan#determinacao#focototal#fé#irishbodybuilding#BiotechUsateam#biotechusa#biotech#biotechwhey#biotechwheyzero.
Back training legs tonite in @clubactivegymnavan  its great to train here it feels like a proper gym I enjoyed it so much I smashed another pb 250kg*2 💪🏻💪🏻If your not training legs your a p***y!! Last of the power sessions now as the calories and carbs are dropping again #irishfitfam #irishfitspo #irishbodybuilding #legday #legdayworkout #squats #squat #treetrunksforlegs #meggingsman #liftheavy #training #gym #gorillawear #instafit #instafitness #instagramfitness #contestprep #ribbf #springclassic
Back training legs tonite in @clubactivegymnavan its great to train here it feels like a proper gym I enjoyed it so much I smashed another pb 250kg*2 💪🏻💪🏻If your not training legs your a p***y!! Last of the power sessions now as the calories and carbs are dropping again #irishfitfam  #irishfitspo  #irishbodybuilding  #legday  #legdayworkout  #squats  #squat  #treetrunksforlegs  #meggingsman  #liftheavy  #training  #gym  #gorillawear  #instafit  #instafitness  #instagramfitness  #contestprep  #ribbf  #springclassic 
The first check in pictures were taken this morning and I had mixed emotions abut them when I compared them to last years pics. I’m a whole lot “bigger” (swipe ➡️ to see what I mean! 😬) and I’m not sure how I feel about that.🙃
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But on the other hand, I never realised how skinny I was last January.... Nathan Nelson deserves a medal for taking me on last year, getting me to the stage and getting me a trophy! 👏🏼🥉
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So yeah.... I’m not sure how I feel about these pictures. I did have a moment of sheer panic, worried that I wouldn’t be able to get shredded on time giving my starting point but @nath.nels had reassured me that we’re on the right track and that I’ve some muscle under there. Prep officially starts on Monday so let’s see what happens 🤷🏻‍♀️ #trusttheprocess #letheshreddingbegin
The first check in pictures were taken this morning and I had mixed emotions abut them when I compared them to last years pics. I’m a whole lot “bigger” (swipe ➡️ to see what I mean! 😬) and I’m not sure how I feel about that.🙃 . But on the other hand, I never realised how skinny I was last January.... Nathan Nelson deserves a medal for taking me on last year, getting me to the stage and getting me a trophy! 👏🏼🥉 . So yeah.... I’m not sure how I feel about these pictures. I did have a moment of sheer panic, worried that I wouldn’t be able to get shredded on time giving my starting point but @nath.nels had reassured me that we’re on the right track and that I’ve some muscle under there. Prep officially starts on Monday so let’s see what happens 🤷🏻‍♀️ #trusttheprocess  #letheshreddingbegin 
2018’s goals👈
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Get as strong as I possibly can at everything and eat all the food until June.
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Then get as lean as I possibly can to get on stage in the autumn shows while still maintaining, if not gaining strength.
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Focus now is prioritizing all health and lifestyle factors while fully focusing on my career, then come June it’s time to get freaky to get back up on that stage 🏆 2018 imma comin’.
2018’s goals👈 - Get as strong as I possibly can at everything and eat all the food until June. - Then get as lean as I possibly can to get on stage in the autumn shows while still maintaining, if not gaining strength. - Focus now is prioritizing all health and lifestyle factors while fully focusing on my career, then come June it’s time to get freaky to get back up on that stage 🏆 2018 imma comin’.
“To get to that next level you must Get comfortable with being uncomfortable” - Eric Thomas! Chest today and again stepping out of my comfort zone picking up a weight I have never touch before in this exercise and then turning it into a triple drop set 180kg x 2....140kg x 3.....100kg x 5 and 60kg x 10. No one is gona do the work for me! #progress #focused #killinit #gettingitdone #howbaddoyouwantit #hellorwin #onthehunt #onlinecoach #workfuckingharder #wolfpack #impossibleisnothing #irishbodybuilding #earnit #makeyourmark powered by @vitaminshopblanch
“To get to that next level you must Get comfortable with being uncomfortable” - Eric Thomas! Chest today and again stepping out of my comfort zone picking up a weight I have never touch before in this exercise and then turning it into a triple drop set 180kg x 2....140kg x 3.....100kg x 5 and 60kg x 10. No one is gona do the work for me! #progress  #focused  #killinit  #gettingitdone  #howbaddoyouwantit  #hellorwin  #onthehunt  #onlinecoach  #workfuckingharder  #wolfpack  #impossibleisnothing  #irishbodybuilding  #earnit  #makeyourmark  powered by @vitaminshopblanch
I might not be the best at this bodybuilding craic but at least I’ll always have a decent right quad 
#gym #legs #quads #training #bodybuilder #bodybuilding #fit #fitness #fitfam #dcfitness #idol #nosquats #irishbodybuilding #irishfitfam #gymrat #onelegbiggerthantheother