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Just back from the gym! Hit chest hard! Stopped off to get a chicken/tuna wrap from the shop. Awh lads! This pizza was looking up at me from the deliπŸ˜‚πŸ˜‚ i had only eaten once today so i said feck it 😜 so my post workout meal was pizza, a portion of chicken wings and 50grams of whey protein...chocolate flavourπŸ˜„πŸ‘Œ sure look it πŸ€” i could have lied and said i had a salad ..just keeping it real πŸ˜πŸ˜ŠπŸ‘πŸ‘πŸ‘ have a great sunday everybody!!!! #gym #gymlife #training #trainer #bodybuilding #physique #natural #natty #fitfam #irishfitfam #irishfitgirls #muscle #pizza #pepperoni #chickenwings #proteinshake #protein#carbs #fuel #recovery #meals #deli #delicious #yummy #workout #postworkout #foodporn #food#sunday#keepingitreal
Just back from the gym! Hit chest hard! Stopped off to get a chicken/tuna wrap from the shop. Awh lads! This pizza was looking up at me from the deliπŸ˜‚πŸ˜‚ i had only eaten once today so i said feck it 😜 so my post workout meal was pizza, a portion of chicken wings and 50grams of whey protein...chocolate flavourπŸ˜„πŸ‘Œ sure look it πŸ€” i could have lied and said i had a salad ..just keeping it real πŸ˜πŸ˜ŠπŸ‘πŸ‘πŸ‘ have a great sunday everybody!!!! #gym  #gymlife  #training  #trainer  #bodybuilding  #physique  #natural  #natty  #fitfam  #irishfitfam  #irishfitgirls  #muscle  #pizza  #pepperoni  #chickenwings  #proteinshake  #protein #carbs  #fuel  #recovery  #meals  #deli  #delicious  #yummy  #workout  #postworkout  #foodporn  #food #sunday #keepingitreal 
Hands up if you love deadlifts πŸ™‹β€β™€οΈπŸ™‹β€β™‚οΈ
Also started incorporating some farmers carries because they're fun πŸ˜„
I'm happy to see that my strength hasn't been compromised much by the prep. I kept it at my usual 50kg deadlifts. But I managed 80kg farmers carries πŸ‘Œ
Felt a bit dizzy on the first 2 steps though πŸ˜„
I lift heavy things, put them down and lift them up again.
Hands up if you love deadlifts πŸ™‹β€β™€οΈπŸ™‹β€β™‚οΈ Also started incorporating some farmers carries because they're fun πŸ˜„ I'm happy to see that my strength hasn't been compromised much by the prep. I kept it at my usual 50kg deadlifts. But I managed 80kg farmers carries πŸ‘Œ Felt a bit dizzy on the first 2 steps though πŸ˜„ I lift heavy things, put them down and lift them up again.
Never get sick of Sunday strolls, could be west coast but it’s south side of city but little inlet of peace, quiet & tranquility or at least it was til this noisy tornado of madness arrived πŸ˜‚πŸ˜ˆ #irishfitfam #irishfitness #irishfitgirls #fitfam #dublinfitfam #sundaystrolls #walks #strolls #dalkey #killineyhill #southside #peaceful #headspace #dublin #lovindublin @lovindublin #harbour
Some fillet steak and brown bread for my morning break πŸ˜πŸ˜›πŸ˜‹ keep the protein highπŸ‘

#gym #gymlife #training #trainer #bodybuilding #physique #natural #natty #food #foodporn #filletsteak #filletmignon #steak #saturday #protein#carbs #mealprep #meals #fitfam #irishfitfam #irishfitgirls #yummy #eatbig #eating #brownbread #dowhatyoulove #dowhateverittakes #art #fuel #recovery
Back workout done! It was a good lil session...great pump! Heavy weight, high volume workout. V-shape stands out when the lats get pumped up! But you have to really get that mind to muscle connection if you want them to grow! At least thats what has worked for me...really feel each rep! Get the squeeze etc! Hope everyone has a great day😁😊 #gym #gymlife #training #trainer #friday #bodybuilding #physique #natural #natty #lats #backworkout #rowsforthehoes #latspread #fitfam #irishfitfam #irishfitgirls #doyouevenlift #dowhateverittakes #muscle #instafit #instagood #dedication #dowhatyoulove #pumpingiron #wings#gains#health#lifting#weighttraining#sculpt
Back workout done! It was a good lil session...great pump! Heavy weight, high volume workout. V-shape stands out when the lats get pumped up! But you have to really get that mind to muscle connection if you want them to grow! At least thats what has worked for me...really feel each rep! Get the squeeze etc! Hope everyone has a great day😁😊 #gym  #gymlife  #training  #trainer  #friday  #bodybuilding  #physique  #natural  #natty  #lats  #backworkout  #rowsforthehoes  #latspread  #fitfam  #irishfitfam  #irishfitgirls  #doyouevenlift  #dowhateverittakes  #muscle  #instafit  #instagood  #dedication  #dowhatyoulove  #pumpingiron  #wings #gains #health #lifting #weighttraining #sculpt 
PWO - warning this is a meal NOT eaten in my car πŸ€”πŸ€£ new experience eating while stationary!! Oats & yogi post workout featuring TWO types of @carefreefoods syrups - chocolate for yogi & sweet caramel for oats β€οΈπŸ‘ŒπŸ» #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains

@bodyfirstnutrition
PWO - warning this is a meal NOT eaten in my car πŸ€”πŸ€£ new experience eating while stationary!! Oats & yogi post workout featuring TWO types of @carefreefoods syrups - chocolate for yogi & sweet caramel for oats β€οΈπŸ‘ŒπŸ» #healthyeating  #fitness  #gymlife #gymmonkey  #gymbunny  #feedingtimeatthezoo  #food  #gains #fitfam  #fitnessaddict  #macros #micros  #absaremadeinthekitchen  #eat2grow #healthychoices  #irishfitfam  #dublinfitfam #irishfitgirls  #girlswithmuscles  #girlgains  @bodyfirstnutrition
Dinnneeerrrrr😍 There's nothing better than sitting down to a tasty meal, especially when your breakfast and lunch were eaten out of tupperware at your deskπŸ™ˆ

Cod fish cake 🐟 carrot sticks πŸ₯• sun dried tomato hummus πŸ… kale crisps🌱 @strongrootsirl sweet potato fries 🍠 and sweet potato pakora πŸ˜‹

I'll admit, raw kale is not great taste wise😷 However, with the right seasoning and cooking method, it can taste bomb πŸ‘Œ Kale crisps are a really easy way to pack in hella nutrition as it's packed with vitamins K, C and A as well as iron and calciumπŸ™Œ This is a particularly great source if you're vegetarian or vegan 😊

To make the kale crisps I drizzle some extra virgin olive oil on them (any oil will work) and season them with nutritional yeast which adds a cheesy flavour as well as upping the B vitamin content of the meal πŸ§€ You can buy nutritional yeast from most health food stores and a lot of supermarkets now too😊

#BeckyLyonsNutrition #Dinner #DinnerInspo #Kale #Nutrition
Dinnneeerrrrr😍 There's nothing better than sitting down to a tasty meal, especially when your breakfast and lunch were eaten out of tupperware at your deskπŸ™ˆ Cod fish cake 🐟 carrot sticks πŸ₯• sun dried tomato hummus πŸ… kale crisps🌱 @strongrootsirl sweet potato fries 🍠 and sweet potato pakora πŸ˜‹ I'll admit, raw kale is not great taste wise😷 However, with the right seasoning and cooking method, it can taste bomb πŸ‘Œ Kale crisps are a really easy way to pack in hella nutrition as it's packed with vitamins K, C and A as well as iron and calciumπŸ™Œ This is a particularly great source if you're vegetarian or vegan 😊 To make the kale crisps I drizzle some extra virgin olive oil on them (any oil will work) and season them with nutritional yeast which adds a cheesy flavour as well as upping the B vitamin content of the meal πŸ§€ You can buy nutritional yeast from most health food stores and a lot of supermarkets now too😊 #BeckyLyonsNutrition  #Dinner  #DinnerInspo  #Kale  #Nutrition 
Ginger soy #salmon on as bed of stirfry veggies&noodles ❀ 
Been ages since I've had salmon for dinner 
#dinner #fitfoodie #fitfood #foodie #healthyfood #healthyfoodie #runnerfood #runnersworld #irishrunner #corkrunning #instafitness #fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls
Only four days until our second @thegirlgains event at @f45_sandyford .
I am getting SO excited for The Hollywood class led by @irish_yoga_girl followed by some yoga. And then some PWO by @coolbeancompany .
#fitgirlquotes #irishfitfam #balanceddiet #balancedlife #girlgains #thegirlgains #irishfitgirls #fitgirls #positivity #bodypositivity #fitgirlsinspire #stronggirls #f45 #exerciseclass #fitgirlmeetup #yoga #yogagirls #hiit #hiitworkout #hiitclass
Big bowl of post run #carbs!! ❀ 
Vanilla #proats topped w/granola & raisins!! Well needed after a lovely (hilly) run with #bandonfit4life 
#runner #runnersworld #running #irishrunner #corkrunning #runninggirl #westcorkrunning #eveningrun #marathontraining #marathonrunner #relive #strava 
#fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness #fitlife
The epic culinary creations continue πŸ˜‚πŸ˜‚πŸ˜‚ usual story but tastes good so don't care what it looks like πŸ™ˆ
 #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains#tupplife #tupperware
Foooood for the day in work - well main meals cause a girls gotta have her snacks tooπŸ’πŸ½
I've started having breakfast in work so this morning I'm having overnight oatsπŸ˜‹ I soaked 40g of oats in almond milk and 70g of Greek yoghurt with some cinnamon and toffee @myproteinuk flavour drops πŸ‘Œ This morning I added some frozen blueberries and @pipandnut peanut butter to it 😊

For lunch I have the chicken and falafel salad I prepped on Sunday (previous post has the recipe😊) with some carrot sticks and hummus πŸ₯• and a @vithitdrinks 🍸

I also keep a few snacks in my bag such as @bounce_uk balls and dark chocolate rice cakes in case I get peckishπŸ˜‹

I find prepping my meals in advance saves a lot of time and πŸ’° I'm also way less likely to pick up some 🍫🍩🍰 if I have my own food with me πŸ˜…

What do you guys bring with you? 
#BeckyLyonsNutrition #MealPrep #Lunch #LunchBoxInspo
Foooood for the day in work - well main meals cause a girls gotta have her snacks tooπŸ’πŸ½ I've started having breakfast in work so this morning I'm having overnight oatsπŸ˜‹ I soaked 40g of oats in almond milk and 70g of Greek yoghurt with some cinnamon and toffee @myproteinuk flavour drops πŸ‘Œ This morning I added some frozen blueberries and @pipandnut peanut butter to it 😊 For lunch I have the chicken and falafel salad I prepped on Sunday (previous post has the recipe😊) with some carrot sticks and hummus πŸ₯• and a @vithitdrinks 🍸 I also keep a few snacks in my bag such as @bounce_uk balls and dark chocolate rice cakes in case I get peckishπŸ˜‹ I find prepping my meals in advance saves a lot of time and πŸ’° I'm also way less likely to pick up some 🍫🍩🍰 if I have my own food with me πŸ˜… What do you guys bring with you? #BeckyLyonsNutrition  #MealPrep  #Lunch  #LunchBoxInspo 
Post work yogi bowl ❀️ @fage_uk 9cal jelly frozen raspberries & @carefreefoods chocolate sauce from @bodyfirstnutrition πŸ’šπŸ’›πŸ’™β€οΈ #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #snack #fage #yogi #yogurt
Monday means the resumption of #tupperware time! Simple but yummy combo or carrot, cod & sweet potato all seasoned with @thegymchef peri peri spice mix from @bodyfirstnutrition πŸ‘ŒπŸ» #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains#tupplife #lunch
What a beaut of a #Sunrise on the way to work this morning 😍 Monday let's be having ya!! #mondaymorning #monday #newweek #dawn #redskyatdawn #instaireland 
#fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness #instafit #fitlife
Sunday Meal Prep πŸ₯™
This week I've made a chicken salad using a base of baby spinach πŸ₯— red and yellow peppers, roasted sweet potato chunks, mixed seeds, lean bacon πŸ₯“ and chicken πŸ— I've added in some falafel too cause it's the best😍 
I've also got carrot sticks πŸ₯• with hummus and dark chocolate rice cakes as snacks πŸ˜‹
An ideal lunch as it's high in protein, contains complex carbs and some healthy fats from the seeds πŸ‘Œ
It honestly makes the week so much easier when you don't even have to think about lunch, you can literally just grab it from the fridge each morningπŸ™Œ Also, you're way less likely to reach for something that's not so healthy if you've got something with you! 
I admit salad can be pretty boring sometimes but it can also make a really delicious meal too! Pick some leafy greens like rocket, spinach or mixed leaves as your base, add in some colourful veg like carrots πŸ₯• sweet potato 🍠 or peppers for added vitamin C and Beta Carotene, choose your protein (chicken, mince, turkey, tofu, chickpeas) and add some healthy fats like oil, nuts or seeds  and you're good to go πŸ‘Œ 
Now time to chill before heading out for dinner tonight with some of my favourites @mkmartak πŸ‘―
#BeckyLyonsNutrition #MealPrep #Lunch #LunchboxInspo #Sunday
Sunday Meal Prep πŸ₯™ This week I've made a chicken salad using a base of baby spinach πŸ₯— red and yellow peppers, roasted sweet potato chunks, mixed seeds, lean bacon πŸ₯“ and chicken πŸ— I've added in some falafel too cause it's the best😍 I've also got carrot sticks πŸ₯• with hummus and dark chocolate rice cakes as snacks πŸ˜‹ An ideal lunch as it's high in protein, contains complex carbs and some healthy fats from the seeds πŸ‘Œ It honestly makes the week so much easier when you don't even have to think about lunch, you can literally just grab it from the fridge each morningπŸ™Œ Also, you're way less likely to reach for something that's not so healthy if you've got something with you! I admit salad can be pretty boring sometimes but it can also make a really delicious meal too! Pick some leafy greens like rocket, spinach or mixed leaves as your base, add in some colourful veg like carrots πŸ₯• sweet potato 🍠 or peppers for added vitamin C and Beta Carotene, choose your protein (chicken, mince, turkey, tofu, chickpeas) and add some healthy fats like oil, nuts or seeds and you're good to go πŸ‘Œ Now time to chill before heading out for dinner tonight with some of my favourites @mkmartak πŸ‘― #BeckyLyonsNutrition  #MealPrep  #Lunch  #LunchboxInspo  #Sunday 
Back at my happy place πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻
I missed gym and lifting weights for past week πŸ’”
.
#workout #training #gym #gymtime #gymlover #gymgirl #gymaddict #sweatyworkout #bodybulding #fit #fitgirl #fitgram #workhard #nevergiveup #me #polishfitgirl #polishgirl #polishgirlsdoitbetter #selfie #gymselfie  #trainlikeabeastlooklikeabeauty #trainhard #lifestyle #fitfam #fitfamie #irishfitfam #dublinfitfam #irishfitgirls
Back at my happy place πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 I missed gym and lifting weights for past week πŸ’” . #workout  #training  #gym  #gymtime  #gymlover  #gymgirl  #gymaddict  #sweatyworkout  #bodybulding  #fit  #fitgirl  #fitgram  #workhard  #nevergiveup  #me  #polishfitgirl  #polishgirl  #polishgirlsdoitbetter  #selfie  #gymselfie  #trainlikeabeastlooklikeabeauty  #trainhard  #lifestyle  #fitfam  #fitfamie  #irishfitfam  #dublinfitfam  #irishfitgirls 
Do you have late night cravings? I think everyone does πŸ™‹πŸ½
Personally, I think the best way to deal with this is to always leave room for something sweet at the end of the day 🍫 This will help you stay on track throughout the day and let's be honest, life is too short to be constantly saying no to every craving you get πŸ’πŸ½ Also, if you have a little of what you enjoy, you'll be way less likely to let the craving get out of control which will lead to some sort of bingeπŸ™…πŸ½ I love having some dark chocolate with a herbal tea in the evening🍡🍫
Yogurt bowls are also one of my favourite desserts 🍨 They're pretty low calorie when you don't go crazy with toppings 🍿🍬 , high in protein and are a really easy way to get in another serving of your 5-10 a day🍏
Greek yoghurt works really well as a base (the 0% one is high protein and low in cals πŸ‘Œ) I love mixing in stevia drops or @myproteinuk favour drops for added sweetness πŸ˜‹ 
I love the combination of frozen fruit, nuts and dark chocolate as a topping 🍫πŸ₯œπŸ“ @oppoicecream is also amazing when nothing but ice cream 🍦 will do πŸ‘Œ
If you're craving chocolate, getting the treat size version of your favourite bar is also a good shout πŸ™Œ
PS. Don't be afraid of eating at night time - it's your total daily intake of calories that matters, not when you eat them ✌️
#BeckyLyonsNutrition #FlexBowl #YoghurtBowl #Dessert #Nutrition
Do you have late night cravings? I think everyone does πŸ™‹πŸ½ Personally, I think the best way to deal with this is to always leave room for something sweet at the end of the day 🍫 This will help you stay on track throughout the day and let's be honest, life is too short to be constantly saying no to every craving you get πŸ’πŸ½ Also, if you have a little of what you enjoy, you'll be way less likely to let the craving get out of control which will lead to some sort of bingeπŸ™…πŸ½ I love having some dark chocolate with a herbal tea in the evening🍡🍫 Yogurt bowls are also one of my favourite desserts 🍨 They're pretty low calorie when you don't go crazy with toppings 🍿🍬 , high in protein and are a really easy way to get in another serving of your 5-10 a day🍏 Greek yoghurt works really well as a base (the 0% one is high protein and low in cals πŸ‘Œ) I love mixing in stevia drops or @myproteinuk favour drops for added sweetness πŸ˜‹ I love the combination of frozen fruit, nuts and dark chocolate as a topping 🍫πŸ₯œπŸ“ @oppoicecream is also amazing when nothing but ice cream 🍦 will do πŸ‘Œ If you're craving chocolate, getting the treat size version of your favourite bar is also a good shout πŸ™Œ PS. Don't be afraid of eating at night time - it's your total daily intake of calories that matters, not when you eat them ✌️ #BeckyLyonsNutrition  #FlexBowl  #YoghurtBowl  #Dessert  #Nutrition 
A busy week of starting a clinical placement and 5.30am starts called for a lie in and pancakes this morning πŸ₯ž After a busy, hard but amazing week, it was so nice to be able to chill this morning with no alarms πŸ™Œ
I never really go by a recipe when I'm making pancakes now, I tend to just use what I have and include a range of healthy ingredientsπŸ‘Œ
Today I used:
πŸ₯ž2 medium eggs πŸ₯š
πŸ₯ž5g of @linwoodshealthfoods milled flaxseed πŸ₯ž50g of @fage_uk yoghurt (I use the 2% one which is so thick and creamyπŸ˜‹)
πŸ₯ž15g @gnc.ireland vanilla casein
πŸ₯ž15g oats πŸ₯žBlueberries
πŸ₯žVanilla extract and cinnamon for flavour 
Toppings are the best bit- I opted for toasted seeds, coconut yoghurt 🌴 cashew butter and sugar free syrup πŸ˜‹ 
Have a good weekend everyone 😊
#BeckyLyonsNutrition #Breakfast #Pancakes #ProteinPancakes
A busy week of starting a clinical placement and 5.30am starts called for a lie in and pancakes this morning πŸ₯ž After a busy, hard but amazing week, it was so nice to be able to chill this morning with no alarms πŸ™Œ I never really go by a recipe when I'm making pancakes now, I tend to just use what I have and include a range of healthy ingredientsπŸ‘Œ Today I used: πŸ₯ž2 medium eggs πŸ₯š πŸ₯ž5g of @linwoodshealthfoods milled flaxseed πŸ₯ž50g of @fage_uk yoghurt (I use the 2% one which is so thick and creamyπŸ˜‹) πŸ₯ž15g @gnc.ireland vanilla casein πŸ₯ž15g oats πŸ₯žBlueberries πŸ₯žVanilla extract and cinnamon for flavour Toppings are the best bit- I opted for toasted seeds, coconut yoghurt 🌴 cashew butter and sugar free syrup πŸ˜‹ Have a good weekend everyone 😊 #BeckyLyonsNutrition  #Breakfast  #Pancakes  #ProteinPancakes 
Another long run in the bag, felt alot better than the last one 3 weeks ago, although I'm still aching all over πŸ˜‚πŸ˜‚ #marathontraining #marathonrunner #runner #running #irishrunner #corkrunning #runninggir #westcorkrunning #weekendrunning #LSR #longrun 
#fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness #instafit #fitlife
Dinner at work today was 50g of wholegrain pasta with bolognese spinach and 20g of light cheese 
428 calories 
54g of carbs 
33g of protein 
10g of fat 
#delicious #protein #goodfats #gymlife #gymlove #gains #goals #training #friday #fit #fittness #fitmum #irishfitfam #irishfitgirls #girlswhotrain #food #foodie #fitspo #fitnessmotivation #fitgirls #nevergiveup #staymotivated #bodytransformation #bodygoals
Will one meal make you fat?πŸ€”
Currently on the train home and very hungry because I didn't realise the snack I bought has gluten in it which I'm intolerant toπŸ’” So I'm dreaming of this delicious lunch I had a few weeks ago with my mum😍
So, can one meal make you gain body fat? Nope πŸ€·πŸ½β€β™€οΈ
It depends upon each individual but it takes roughly an extra 2000-3500 calories (so on top of your regular intake) to gain 1lb of actual body fat.
If you're constantly eating in a calorie surplus, then yes you will gain body fat.
But every now and again, including a meal of your choice which is higher in calories won't do you any harm and may do some good as you relax, enjoy it and eliminate any cravings you've been havingπŸ˜‹
If you're enjoying meals like this all the time or every weekend is a "cheat weekend", then weight gain probably will occur. Remember, what matters is what you do day in, day out, not once in a blue moon πŸŒ™ 
_____
There are also a few ways to ensure you don't go too far over your daily calories if you're worried about it. You can decrease your fat and carbohydrate intake throughout the day by sticking to lean protein, vegetables and fruit. You could also ask for a burger πŸ” without the bun, a salad with the sauce on the side or replace your chips with some veggies πŸ₯•πŸ₯’πŸ  Swapping fizzy drinks for sugar free options is also a great way to save calories πŸ‘ Having a pizza with leaner meat like chicken πŸ— and some veggies instead of fattier meats like pepperoni πŸ• also works πŸ™Œ
PS. This meal tasted πŸ’£πŸ‘Œ #BeckyLyonsNutrition #EatingOut #Nutrition #NutritionTips
Will one meal make you fat?πŸ€” Currently on the train home and very hungry because I didn't realise the snack I bought has gluten in it which I'm intolerant toπŸ’” So I'm dreaming of this delicious lunch I had a few weeks ago with my mum😍 So, can one meal make you gain body fat? Nope πŸ€·πŸ½β€β™€οΈ It depends upon each individual but it takes roughly an extra 2000-3500 calories (so on top of your regular intake) to gain 1lb of actual body fat. If you're constantly eating in a calorie surplus, then yes you will gain body fat. But every now and again, including a meal of your choice which is higher in calories won't do you any harm and may do some good as you relax, enjoy it and eliminate any cravings you've been havingπŸ˜‹ If you're enjoying meals like this all the time or every weekend is a "cheat weekend", then weight gain probably will occur. Remember, what matters is what you do day in, day out, not once in a blue moon πŸŒ™ _____ There are also a few ways to ensure you don't go too far over your daily calories if you're worried about it. You can decrease your fat and carbohydrate intake throughout the day by sticking to lean protein, vegetables and fruit. You could also ask for a burger πŸ” without the bun, a salad with the sauce on the side or replace your chips with some veggies πŸ₯•πŸ₯’πŸ  Swapping fizzy drinks for sugar free options is also a great way to save calories πŸ‘ Having a pizza with leaner meat like chicken πŸ— and some veggies instead of fattier meats like pepperoni πŸ• also works πŸ™Œ PS. This meal tasted πŸ’£πŸ‘Œ #BeckyLyonsNutrition  #EatingOut  #Nutrition  #NutritionTips 
Home to big ads bowl of perfect #postrun feed.....tomato&chorizo chicken and pasta 😍 
Did a bit of interval training this eve - 2 1 mile sprints and got caught rotten in the rainπŸ™ˆπŸŒ§ so this dinner was very welcome and warming when I got home πŸ‘ 
#runner #running #irishrunner #corkrunning #runninggirl #runnersworld #intervaltraining #speedtraining #runningintherain #eveningrun 
#fitfoodie #fitfood #foodie #healthyfood #healthyfoodie #fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness
Home to big ads bowl of perfect #postrun  feed.....tomato&chorizo chicken and pasta 😍 Did a bit of interval training this eve - 2 1 mile sprints and got caught rotten in the rainπŸ™ˆπŸŒ§ so this dinner was very welcome and warming when I got home πŸ‘ #runner  #running  #irishrunner  #corkrunning  #runninggirl  #runnersworld  #intervaltraining  #speedtraining  #runningintherain  #eveningrun  #fitfoodie  #fitfood  #foodie  #healthyfood  #healthyfoodie  #fitness  #fitfam  #irishfitfam  #corkfitfam  #irishfitgirls  #instafitness 
The next time you decide to cut something out of your diet whether it be carbs, gluten, dairy or meat, ask yourself why you're doing it. Do you have an issue digesting the food or suffer from a genuine intolerance or allergy? Do you have ethical issues with eating meat or dairy? Of course there are genuine reasons like this to exclude certain foods. If you're passionate about animal rights and the environment then being a vegetarian is great. If you're a coeliac then you'll have to cut out gluten completely for optimal health. If you were born with certain metabolic disorders then you'll have to stick to a prescribed diet for life. If you suffer from IBS then certain high FODMAP foods like onions and beans might not agree with you.

But why else would you do it? Did you read on a blog somewhere that these foods are awful for us? Or was it perhaps in a certain Netflix documentary? πŸ€” Are these really credible sources? 99% of the time, they're not unfortunately and a lot of inaccurate information is out there. It seems like everyone is now obsessed with cutting out something - gluten, dairy, eggs, meat, fish, even fruit - you name it , you'll find an unreferenced article on the internet lacking any kind of scientific evidence spouting its supposed dangers πŸ€¦πŸ½β€β™€οΈ Will cutting foods out without a proper reason do you any good? Nope πŸ‘ŽOur bodies love variety. By eating a varied diet you get so many different vitamins and minerals. Our gut bacteria also love ❀️ different types of foodπŸ‰πŸŒπŸŒ°πŸ§€πŸž More often than not, removing foods can lead to deficiencies in things such as calcium, iron and B12 if not planned for properlyπŸ™…πŸ½ What do I think we should do? Eat food. Lots of the good stuff 🍠🍍🍌🍳πŸ₯—πŸ… A little bit of what you fancy πŸ•πŸ«πŸ© Make sure it makes you feel good mentally and physically πŸ‘ And don't buy into silly fads from untrained health "gurus" πŸ’πŸ½ #BeckyLyonsNutrition
The next time you decide to cut something out of your diet whether it be carbs, gluten, dairy or meat, ask yourself why you're doing it. Do you have an issue digesting the food or suffer from a genuine intolerance or allergy? Do you have ethical issues with eating meat or dairy? Of course there are genuine reasons like this to exclude certain foods. If you're passionate about animal rights and the environment then being a vegetarian is great. If you're a coeliac then you'll have to cut out gluten completely for optimal health. If you were born with certain metabolic disorders then you'll have to stick to a prescribed diet for life. If you suffer from IBS then certain high FODMAP foods like onions and beans might not agree with you. But why else would you do it? Did you read on a blog somewhere that these foods are awful for us? Or was it perhaps in a certain Netflix documentary? πŸ€” Are these really credible sources? 99% of the time, they're not unfortunately and a lot of inaccurate information is out there. It seems like everyone is now obsessed with cutting out something - gluten, dairy, eggs, meat, fish, even fruit - you name it , you'll find an unreferenced article on the internet lacking any kind of scientific evidence spouting its supposed dangers πŸ€¦πŸ½β€β™€οΈ Will cutting foods out without a proper reason do you any good? Nope πŸ‘ŽOur bodies love variety. By eating a varied diet you get so many different vitamins and minerals. Our gut bacteria also love ❀️ different types of foodπŸ‰πŸŒπŸŒ°πŸ§€πŸž More often than not, removing foods can lead to deficiencies in things such as calcium, iron and B12 if not planned for properlyπŸ™…πŸ½ What do I think we should do? Eat food. Lots of the good stuff 🍠🍍🍌🍳πŸ₯—πŸ… A little bit of what you fancy πŸ•πŸ«πŸ© Make sure it makes you feel good mentally and physically πŸ‘ And don't buy into silly fads from untrained health "gurus" πŸ’πŸ½ #BeckyLyonsNutrition 
Lil shoulder workout done! I was so tired...worked the late shift yesterday into the early shift this morning...so slept 4hrs. But ya know...sometimes ya just gotta get shit done! Have a good tuesday people πŸ˜ŠπŸ‘ #gym #gymlife #training #trainer #bodybuilding #physique #natural #natty #gains #fitfam #irishfitfam #irishfitgirls #muscle #dedication #instafit #shoulders #shoulderworkout #dowhateverittakes #dowhatyoulove #pumpingiron #art #fitspo #irishfitnessfreak #motivate#beard#pump#lifestyle#lifting#weighttraining#tired
Lil shoulder workout done! I was so tired...worked the late shift yesterday into the early shift this morning...so slept 4hrs. But ya know...sometimes ya just gotta get shit done! Have a good tuesday people πŸ˜ŠπŸ‘ #gym  #gymlife  #training  #trainer  #bodybuilding  #physique  #natural  #natty  #gains  #fitfam  #irishfitfam  #irishfitgirls  #muscle  #dedication  #instafit  #shoulders  #shoulderworkout  #dowhateverittakes  #dowhatyoulove  #pumpingiron  #art  #fitspo  #irishfitnessfreak  #motivate #beard #pump #lifestyle #lifting #weighttraining #tired 
Cold mornings and 5.30am starts call for oats for breakfast(and fluffy socks)😍 I added in a scoop of protein powder to keep me full and to keep blood sugars stableπŸ‘Œ I also add flaxseeds for more fibre and omega 3sπŸ™Œ Toppings are my favourite part though - this morning I topped mine with fresh strawberries πŸ“ frozen bloobs, raw honey 🍯 peanut butter and a mix of toasted sunflower and pumpkin seedsπŸ˜‹ The perfect start to the day in my opinion πŸ‘Œ
Cold mornings and 5.30am starts call for oats for breakfast(and fluffy socks)😍 I added in a scoop of protein powder to keep me full and to keep blood sugars stableπŸ‘Œ I also add flaxseeds for more fibre and omega 3sπŸ™Œ Toppings are my favourite part though - this morning I topped mine with fresh strawberries πŸ“ frozen bloobs, raw honey 🍯 peanut butter and a mix of toasted sunflower and pumpkin seedsπŸ˜‹ The perfect start to the day in my opinion πŸ‘Œ
Having dinner with @dervaleatwellkeepmoving - #chicken tagine 😍
Another gourgeous dish from #thefitfoodie bookπŸ‘ 
#fitfoodie #fitfood #foodie #healthyfood #healthyfoodie #fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness #fitlife #fitgirl #homecooked 
#runner #runnersworld #runninggirl #irishrunninggirl #marathonrunner
Post work snack! @fage_uk 9cal jelly, raspberries then drench it all in @carefreefoods chocolate syrup from @bodyfirstnutrition - pre dinner desert πŸ˜‚πŸ‘ŒπŸ» #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains
Went and did a little 45minute birthday back workout then treated myself to some thai food πŸ’ͺ Boom! 😁

#gym #gymlife #training #trainer #bodybuilding #physique #natural #natty #gains #birthday #biceps #fitfam #irishfitfam #irishfitgirls #irishfitnessfreak #thaifood #protein#yummy #meals #food #muscle #doyouevenlift #lifestyle#sculpt#lifting#chunkymonkey#dowhatyoulove#dowhateverittakes#pumpingiron
Meal Prep Sundays πŸ₯™πŸ—πŸ₯˜ The struggle of trying not to eat all of your prepped food all at once πŸ’πŸ½ This week I've prepped 2 main dishes- 1 to bring for my lunch every day and 1 to have for dinner when I get home βœ”οΈ
For lunch I've made coconut chilli chicken πŸ—πŸŒΆ with a with mix of quinoa and rice, spinach and green beans. I used uncle bens rice which really saves on time πŸ™Œ Don't be afraid to use prepared foods like this- it can save a lot of time πŸ‘Œ
I've also prepped a chilli using 95% lean mince, spinach, red kidney beans, peppers and tomato passata. This is a really easy way to get in a good few portions of veg for the day 🌢πŸ₯’πŸ₯— Don't forget pure tomato passata and beans all contribute to your 5 a day ✌️
To make the chilli I browned off the mince, added the rest of the ingredients and left it to simmer away on a low heat while I cooked the chicken πŸ— 
Meal prepping may seem daunting and time consuming but it honestly saves so much time throughout the weekπŸ‘Œ All in all, this took me an hour to prepare (it also helps when you mum does the washing up for you cause she's a queen πŸ‘ΈπŸ½)πŸ™Œ What's everyone else prepping for the week ahead?

#BeckyLyonsNutrition #MealPrep #MealPrepSunday #LunchBoxInspo
Meal Prep Sundays πŸ₯™πŸ—πŸ₯˜ The struggle of trying not to eat all of your prepped food all at once πŸ’πŸ½ This week I've prepped 2 main dishes- 1 to bring for my lunch every day and 1 to have for dinner when I get home βœ”οΈ For lunch I've made coconut chilli chicken πŸ—πŸŒΆ with a with mix of quinoa and rice, spinach and green beans. I used uncle bens rice which really saves on time πŸ™Œ Don't be afraid to use prepared foods like this- it can save a lot of time πŸ‘Œ I've also prepped a chilli using 95% lean mince, spinach, red kidney beans, peppers and tomato passata. This is a really easy way to get in a good few portions of veg for the day 🌢πŸ₯’πŸ₯— Don't forget pure tomato passata and beans all contribute to your 5 a day ✌️ To make the chilli I browned off the mince, added the rest of the ingredients and left it to simmer away on a low heat while I cooked the chicken πŸ— Meal prepping may seem daunting and time consuming but it honestly saves so much time throughout the weekπŸ‘Œ All in all, this took me an hour to prepare (it also helps when you mum does the washing up for you cause she's a queen πŸ‘ΈπŸ½)πŸ™Œ What's everyone else prepping for the week ahead? #BeckyLyonsNutrition  #MealPrep  #MealPrepSunday  #LunchBoxInspo 
My body loves food πŸ˜πŸ‘ŒπŸΌapart from a minor back injury I feel great! Cals are up which means protein & carbs are up, I might not have abs yet but definitely noticing the body fat dropping and making small gains
My body loves food πŸ˜πŸ‘ŒπŸΌapart from a minor back injury I feel great! Cals are up which means protein & carbs are up, I might not have abs yet but definitely noticing the body fat dropping and making small gains
Coffee & sports post cardio - perfect way to start the day! @fuelclontarf πŸ‘ŒπŸ» #healthyeating #fitness #gymlife#gymmonkey #gymbunny #sundayvibes #lazysunday #caffeine #coffee #chill #irishfitfam #dublinfitfam#irishfitgirls
Delighted with tonights race - knocked a substantial 4mins off my previous 10mile pbπŸ‘ 
Also forgot how much I love and miss running around blackrock πŸ˜” 
#johnbuckley10miler #corkcity10miler #eveningrun #eveningrace #lastoftheeveningraces #marathontraining #marathonrunner #runner #running #irishrunner #corkrunning #runninggirl #runnersworld #instarunner #fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness
PWO munch - @fage_uk bowl followed by oats - all covered in @carefreefoods chocolate syrup cos who doesn't love desert for brekkie πŸ˜‚πŸ™ˆ #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains
Another day, another smoothie bowlπŸ’πŸ½
When you're feeling a bit run down there's nothing like a big bowl of nutrition to help you feel better πŸ™Œ
I made this using lots of ice ❄️ banana 🍌 strawberries πŸ“ blackberries, spinach 🌱 @gnc.ireland vanilla casein, Greek yoghurt and almond milk 🍼 I topped it with peanut butter and granola cause #granolagains πŸ’πŸ½
All the fruit I used was frozen- this is way cheaper than fresh berries, gives it an amazing thick texture and provides an excellent source of vitamin C as freezing preserves this immune boosting vitamin πŸ‘Œ
Good nutrition is key πŸ”‘ for optimal health. The berries and spinach in this meal provide vitamin C while the Greek yogurt and fibre supply prebiotics and good bacteria- basically all the good stuff that our gut bacteria love 😊 Around 70% of our immune system is found in the gastrointestinal tract so it's important to take care of it ✌️
PS. Cute fluffy socks are also key for all round health πŸ’πŸ½
#BeckyLyonsNutrition #ImmuneHealth #VitaminC #SmoothieBowl
Another day, another smoothie bowlπŸ’πŸ½ When you're feeling a bit run down there's nothing like a big bowl of nutrition to help you feel better πŸ™Œ I made this using lots of ice ❄️ banana 🍌 strawberries πŸ“ blackberries, spinach 🌱 @gnc.ireland vanilla casein, Greek yoghurt and almond milk 🍼 I topped it with peanut butter and granola cause #granolagains  πŸ’πŸ½ All the fruit I used was frozen- this is way cheaper than fresh berries, gives it an amazing thick texture and provides an excellent source of vitamin C as freezing preserves this immune boosting vitamin πŸ‘Œ Good nutrition is key πŸ”‘ for optimal health. The berries and spinach in this meal provide vitamin C while the Greek yogurt and fibre supply prebiotics and good bacteria- basically all the good stuff that our gut bacteria love 😊 Around 70% of our immune system is found in the gastrointestinal tract so it's important to take care of it ✌️ PS. Cute fluffy socks are also key for all round health πŸ’πŸ½ #BeckyLyonsNutrition  #ImmuneHealth  #VitaminC  #SmoothieBowl 
Does this refer to all the other fitness fanatics other there. πŸ™ŠπŸ‘‹πŸ» Story of my life #gymgear
Does this refer to all the other fitness fanatics other there. πŸ™ŠπŸ‘‹πŸ» Story of my life #gymgear 
Silly selfie for SECOND LAST DAY!! Buzzing - caffeine, spinning in chair & getting upset about leaving my Jean πŸ’” but one happy lady - bring on g&t's tmro (@skinnygaz MFP accounted but they don't seem to have triple Jaeger & red bull is) #irishfitfam #irishfitness #irishfitgirls #fitfam #dublinfitfam #lawyer #UKFitFam #girlswholift #thursdayvibes #happy #selfie
Such a happy and sad gal all at once! Today I had my last day working at @thehealthstoreireland @gnc.ireland πŸ’”
I've had an amazing 2 years working with so many wonderful people ❀️ I don't know about other jobs, but our team is more of a familyπŸ‘ͺ I've grown up here, learnt so much and made friends for life πŸ‘«πŸ‘­ Thank you so much for everything guys, especially the beautiful hamper filled with all my favourite goodies πŸ«β˜•οΈ @ick_dublin @marjanraya @emilyofarrell @mkmartak @traciejames1 @adamwheelerr @mauramcdermott101 Yiz are all the best eggs out there😘
#TeamWorkGains πŸ™Œ
Now, time for the next adventure πŸ₯

#BeckyLyonsNutrition
Such a happy and sad gal all at once! Today I had my last day working at @thehealthstoreireland @gnc.ireland πŸ’” I've had an amazing 2 years working with so many wonderful people ❀️ I don't know about other jobs, but our team is more of a familyπŸ‘ͺ I've grown up here, learnt so much and made friends for life πŸ‘«πŸ‘­ Thank you so much for everything guys, especially the beautiful hamper filled with all my favourite goodies πŸ«β˜•οΈ @ick_dublin @marjanraya @emilyofarrell @mkmartak @traciejames1 @adamwheelerr @mauramcdermott101 Yiz are all the best eggs out there😘 #TeamWorkGains  πŸ™Œ Now, time for the next adventure πŸ₯ #BeckyLyonsNutrition 
Nothing like a bowl of oats with all of the toppings to get you going for the day 😍
This was possibly the tastiest bowl of oats I've ever made πŸ‘Œ
I used 35g of jumbo oats mixed with coconut milk, 70g of egg whites, a teaspoon of flaxseed, 25g of whey isolate and stevia dropsπŸ˜‹ 
I know, I know, adding egg whites to oats seems disgusting but hear me out - it adds high quality protein and b vitamins to the meal but it also adds a lot of volume 😍  It also gives them the fluffiest texture πŸ‘Œ And I promise, you don't taste them either!
I topped mine with toasted pumpkin and sunflower seeds 🌻 peanut butter πŸ₯œ honey 🍯 and frozen berries πŸ“
#BeckyLyonsNutrition #Breakfast #Oats #Proats #ProteinOats
Nothing like a bowl of oats with all of the toppings to get you going for the day 😍 This was possibly the tastiest bowl of oats I've ever made πŸ‘Œ I used 35g of jumbo oats mixed with coconut milk, 70g of egg whites, a teaspoon of flaxseed, 25g of whey isolate and stevia dropsπŸ˜‹ I know, I know, adding egg whites to oats seems disgusting but hear me out - it adds high quality protein and b vitamins to the meal but it also adds a lot of volume 😍 It also gives them the fluffiest texture πŸ‘Œ And I promise, you don't taste them either! I topped mine with toasted pumpkin and sunflower seeds 🌻 peanut butter πŸ₯œ honey 🍯 and frozen berries πŸ“ #BeckyLyonsNutrition  #Breakfast  #Oats  #Proats  #ProteinOats 
Leg day smashed πŸ™ŒπŸ™ŒπŸ™Œ. Legs starting to show some real definition πŸ’. They may be little but they're strong πŸ’πŸ’ͺπŸ™ŒπŸ’–. Happy Tuesday my lovelies!
Leg day smashed πŸ™ŒπŸ™ŒπŸ™Œ. Legs starting to show some real definition πŸ’. They may be little but they're strong πŸ’πŸ’ͺπŸ™ŒπŸ’–. Happy Tuesday my lovelies!
Finishing up our last early morning strongfit LEG DAY session in BTS this am.Super work from my girls(and billyπŸ€”).We still have our 7pm class this evening to get through and finish off the rest of the group.Our nxt strongfit course starts nxt Monday 11/09/2017.There is still places available πŸ˜ŠπŸ‘ Strongfit is totally different to any other studio based classes out there. The classes are totally resistance based (weight lifting) and we focus on proper lifting technique and form. We have the numbers capped so there is a max of 12 people in each class to ensure everyone gets as much as possible out of each class.There is 12 classes in total and you have to complete 3 classes a week. 1 LEGS, 1 UPPERBODY (ARMS) and 1 CONDITIONING class a week to complete the course. There is 3 separate times for each class to suit everyone(mornings and evenings). If you feel you have hit a bit of a plateau continuously doing cardio based classes this is for you.It has become extremely popular with existing BTS clients and new clients that have purely joined the gym for this course alone.

If you want any additional info PM Richie Carrick,BTS direct or myselfπŸ’ͺ🏻
Finishing up our last early morning strongfit LEG DAY session in BTS this am.Super work from my girls(and billyπŸ€”).We still have our 7pm class this evening to get through and finish off the rest of the group.Our nxt strongfit course starts nxt Monday 11/09/2017.There is still places available πŸ˜ŠπŸ‘ Strongfit is totally different to any other studio based classes out there. The classes are totally resistance based (weight lifting) and we focus on proper lifting technique and form. We have the numbers capped so there is a max of 12 people in each class to ensure everyone gets as much as possible out of each class.There is 12 classes in total and you have to complete 3 classes a week. 1 LEGS, 1 UPPERBODY (ARMS) and 1 CONDITIONING class a week to complete the course. There is 3 separate times for each class to suit everyone(mornings and evenings). If you feel you have hit a bit of a plateau continuously doing cardio based classes this is for you.It has become extremely popular with existing BTS clients and new clients that have purely joined the gym for this course alone. If you want any additional info PM Richie Carrick,BTS direct or myselfπŸ’ͺ🏻
Rhubarb PROAT PORN ❀️ cinnamon zoats with rhubarb & a very generous drizzle of @carefreefoods chocolate syrup from @bodyfirstnutrition making a manky Tuesday a bit better!! #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains #proatporn #oats #zoats
Ive noticed trying to put on more size and strength has been near impossible the last few months. It seems to be going good for a few weeks then either im run down ...or an old injury or two act up which leads to me having to back away from certain mass building excercises! As a natural lifter i think its normal for you to get stuck in these phases ...i think the key is to try and not let it bog you down! And not let it demotivate you! Sometimes you just have to clear your head and remember why you started! Maybe even take a week or so off from training etc! Keep the head upπŸ‘ hope all you guys are looking forward to a good week πŸ‘Œ

#gym #gymlife #training #trainer #pt #bodybuilding #physique #natural #natty #fitfam #irishfitfam #irishfitgirls #muscle #instafit #fitspo #doyouevenlift #dowhateverittakes #motivation #dedication #adidas #art #sculpt #grind #lifestyle #lifting #weighttraining #weights #struggle #strength#pumpingiron
Ive noticed trying to put on more size and strength has been near impossible the last few months. It seems to be going good for a few weeks then either im run down ...or an old injury or two act up which leads to me having to back away from certain mass building excercises! As a natural lifter i think its normal for you to get stuck in these phases ...i think the key is to try and not let it bog you down! And not let it demotivate you! Sometimes you just have to clear your head and remember why you started! Maybe even take a week or so off from training etc! Keep the head upπŸ‘ hope all you guys are looking forward to a good week πŸ‘Œ #gym  #gymlife  #training  #trainer  #pt  #bodybuilding  #physique  #natural  #natty  #fitfam  #irishfitfam  #irishfitgirls  #muscle  #instafit  #fitspo  #doyouevenlift  #dowhateverittakes  #motivation  #dedication  #adidas  #art  #sculpt  #grind  #lifestyle  #lifting  #weighttraining  #weights  #struggle  #strength #pumpingiron 
Rest Days are getting tougher 4 weeks out πŸ™ˆ. Counting down the hours till I get to train tomorrow, and enjoy training day macros too πŸ˜πŸ™ŒπŸ’ͺπŸ˜‚. In the meantime I'll continue to look for new shreds on my little legs πŸ‘™πŸ‘™πŸ‘™πŸ˜‚πŸ˜‚πŸ˜‚.
Rest Days are getting tougher 4 weeks out πŸ™ˆ. Counting down the hours till I get to train tomorrow, and enjoy training day macros too πŸ˜πŸ™ŒπŸ’ͺπŸ˜‚. In the meantime I'll continue to look for new shreds on my little legs πŸ‘™πŸ‘™πŸ‘™πŸ˜‚πŸ˜‚πŸ˜‚.
Monday resumption of glamorous al desko dining! Tastes considerably better than it looks - no points for aesthetics  but 10/10 for taste! Half way through Monday so no complaints here!  #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #tupplife #lunch #tupperware #girlgains
Starting my Monday morning off with a smoothie bowl πŸ™Œ I love the way I'm starting to get into smoothie bowls now that we're coming into autumn and winter πŸ˜… 
I really like how quick and easy this breakfast isπŸ‘Œ To make this one, I blended: ⭐️1 cup of @kokodairyfree coconut milk (any milk will work) ⭐️1 scoop of @myproteinuk salted caramel whey isolate ⭐️ 80g of frozen strawberries πŸ“ ⭐️80g of frozen banana 🍌 ⭐️A large handful of spinach 🌱 ⭐️Ice ❄️ ⭐️Topping: @foodsofathenry granola 
______
This is a really convenient way to pack in a lot of nutrition. It's high in fibre, protein, calcium and vitamin C. It's also contains iron from the spinach 🌱 The type of iron found in plant based foods such as leafy greens isn't absorbed as well as animal based iron as it's in the non-heme form. However, by combining it with vitamin C (the berries and banana provide this) you can enhance the iron absorption πŸ€“
Remember, although it's really important to be mindful of energy balance and macronutrients, we can't neglect our micronutrients either ✌️
#BeckyLyonsNutrition #Iron #Nutrition #Breakfast
Starting my Monday morning off with a smoothie bowl πŸ™Œ I love the way I'm starting to get into smoothie bowls now that we're coming into autumn and winter πŸ˜… I really like how quick and easy this breakfast isπŸ‘Œ To make this one, I blended: ⭐️1 cup of @kokodairyfree coconut milk (any milk will work) ⭐️1 scoop of @myproteinuk salted caramel whey isolate ⭐️ 80g of frozen strawberries πŸ“ ⭐️80g of frozen banana 🍌 ⭐️A large handful of spinach 🌱 ⭐️Ice ❄️ ⭐️Topping: @foodsofathenry granola ______ This is a really convenient way to pack in a lot of nutrition. It's high in fibre, protein, calcium and vitamin C. It's also contains iron from the spinach 🌱 The type of iron found in plant based foods such as leafy greens isn't absorbed as well as animal based iron as it's in the non-heme form. However, by combining it with vitamin C (the berries and banana provide this) you can enhance the iron absorption πŸ€“ Remember, although it's really important to be mindful of energy balance and macronutrients, we can't neglect our micronutrients either ✌️ #BeckyLyonsNutrition  #Iron  #Nutrition  #Breakfast 
Spicy Mexican eggs PWO part 1 - CARnic style meals in my wheels - to kick off last week in current job πŸ™ˆ bring on next week (most excited woman in ireland to go back to old firm πŸ‘ŒπŸ»πŸ˜Š) now to take on this week (slowly!) #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains
Spicy Mexican eggs PWO part 1 - CARnic style meals in my wheels - to kick off last week in current job πŸ™ˆ bring on next week (most excited woman in ireland to go back to old firm πŸ‘ŒπŸ»πŸ˜Š) now to take on this week (slowly!) #healthyeating  #fitness  #gymlife #gymmonkey  #gymbunny  #feedingtimeatthezoo  #food  #gains #fitfam  #fitnessaddict  #macros #micros  #absaremadeinthekitchen  #eat2grow #healthychoices  #irishfitfam  #dublinfitfam #irishfitgirls  #girlswithmuscles  #girlgains 
Sunday morning pancakes anyone?πŸ₯ž Nothing beats a warm stack of pancakes on a rainy day 🌧 Recipe belowπŸ‘‡
⭐️25g @gnc.ireland vanilla casein ⭐️15g oats
⭐️100g egg whites
⭐️10g ground almonds ⭐️50g banana ⭐️Stevia drops and cinnamon for sweetness
⭐️Toppings: @fage Greek yoghurt, frozen blueberries and @nutsnmore peanut butterπŸ˜‹

These are high in protein, contain complex carbs and provide you with B vitamins which are involved in energy production in the bodyπŸ€“ The berries also contain vitamin C which is essential to include for our immune systems, especially now that it's getting colder in Ireland β„οΈπŸŒ§ #BeckyLyonsNutrition #Pancakes #ProteinPancakes #Breakfast
Sunday morning pancakes anyone?πŸ₯ž Nothing beats a warm stack of pancakes on a rainy day 🌧 Recipe belowπŸ‘‡ ⭐️25g @gnc.ireland vanilla casein ⭐️15g oats ⭐️100g egg whites ⭐️10g ground almonds ⭐️50g banana ⭐️Stevia drops and cinnamon for sweetness ⭐️Toppings: @fage Greek yoghurt, frozen blueberries and @nutsnmore peanut butterπŸ˜‹ These are high in protein, contain complex carbs and provide you with B vitamins which are involved in energy production in the bodyπŸ€“ The berries also contain vitamin C which is essential to include for our immune systems, especially now that it's getting colder in Ireland β„οΈπŸŒ§ #BeckyLyonsNutrition  #Pancakes  #ProteinPancakes  #Breakfast 
At home for the weekend for the All Ireland and making the best I can without a gym. Box jumps used to be something I was scared off... I couldn't even jump onto the smallest one, now I ❀️them! -AπŸ¦„
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#girlgains #boxjumps #athomeworkout #irishfitfam #irishfitspo #irishfitness #irishfitgirls #ukfitfam #healthylifestyle #healthybody #lululemon
Perfect lunch @chopped.ie - now for an afternoon of @top14rugby @pro14official and hopefully @f1 qualifying from Monza πŸ‘ŒπŸ»πŸ‘ŒπŸ»πŸ‘ŒπŸ» #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #formula1 #sportssaturday #rugby
Well what a run!!! Started off with lovely running conditions, but after 6miles....christ the wind and rain hit!!!Been a long while since I raced in conditions like that.....BUT....despite all that....and all the hills.....still managed to run my 2md fasted half marathon and was only about 20seconds off my #pb 
#dinglehalfmarathon #halfmarathonrunner #halfmarathon  #birthdayrun #happybirthdaytome #couplesthatruntogetherstaytogether #bestpacer #runnersworld #irishrunner #corkrunning #runner #running #fitcouple 
#fitness #fitfam #irishfitfam #corkfitfam #irishfitgirls #instafitness
Well what a run!!! Started off with lovely running conditions, but after 6miles....christ the wind and rain hit!!!Been a long while since I raced in conditions like that.....BUT....despite all that....and all the hills.....still managed to run my 2md fasted half marathon and was only about 20seconds off my #pb  #dinglehalfmarathon  #halfmarathonrunner  #halfmarathon  #birthdayrun  #happybirthdaytome  #couplesthatruntogetherstaytogether  #bestpacer  #runnersworld  #irishrunner  #corkrunning  #runner  #running  #fitcouple  #fitness  #fitfam  #irishfitfam  #corkfitfam  #irishfitgirls  #instafitness 
Is it just me or did it suddenly become winter over night?❄️ People can find it difficult to stay on track over the autumn and winter months as you may not have a solid goal to work towards, such as going away on holidays and wanting to look gooooodπŸ‘™ So how can you stay motivated and keep on track?
Simple. Make it a lifestyle. Not a diet, not a detox, not a summer plan, not a fad. Live your life in a healthy way all the time, not every so often.
I know you've probably heard it before but  taking care of yourself, eating well, exercising, prioritising sleep etc shouldn't be something you do every so often, it should be how you live your life.
We are so lucky to be healthy, to have access to food and water and to be able to move everyday. So why would you take this for granted? Why would you continually feed your body rubbish, neglect sleep, over consume alcohol and live a sedentary life ?
When you think about it, it's actually crazy that being healthy and into fitness is seen as being different and not the normπŸ€·πŸ½β€β™€οΈ
I'm not saying that you should be 100% on point all of the time. Have balance and enjoy your life but take care of yourself too⭐️
#BeckyLyonsNutrition
Is it just me or did it suddenly become winter over night?❄️ People can find it difficult to stay on track over the autumn and winter months as you may not have a solid goal to work towards, such as going away on holidays and wanting to look gooooodπŸ‘™ So how can you stay motivated and keep on track? Simple. Make it a lifestyle. Not a diet, not a detox, not a summer plan, not a fad. Live your life in a healthy way all the time, not every so often. I know you've probably heard it before but taking care of yourself, eating well, exercising, prioritising sleep etc shouldn't be something you do every so often, it should be how you live your life. We are so lucky to be healthy, to have access to food and water and to be able to move everyday. So why would you take this for granted? Why would you continually feed your body rubbish, neglect sleep, over consume alcohol and live a sedentary life ? When you think about it, it's actually crazy that being healthy and into fitness is seen as being different and not the normπŸ€·πŸ½β€β™€οΈ I'm not saying that you should be 100% on point all of the time. Have balance and enjoy your life but take care of yourself too⭐️ #BeckyLyonsNutrition 
Snacking & rugby - Friday night sorted!! πŸ‘ŒπŸ» for someone with giant wild cat tattooed on my leg I'm all about the red hand of Ulster tonightπŸ™ˆ  #healthyeating #fitness #gymlife#gymmonkey #gymbunny #feedingtimeatthezoo #food #gains#fitfam #fitnessaddict #macros#micros #absaremadeinthekitchen #eat2grow#healthychoices #irishfitfam #dublinfitfam#irishfitgirls #girlswithmuscles #girlgains
When was the last time you told yourself you were proud of yourself? Sure we may congratulate other people but we often forget to recognise what we've accomplished. 
It's so easy to get lost just thinking about the end goal - your dream job, being in the best shape of your life or being with the right person that you forget to acknowledge everything you've done so far πŸ€·πŸ½β€β™€οΈ
Remember, it's all the small goals along the way that get you to your main goal. And don't forget to be proud of yourself each and every step of the way ⭐️
#thoughtoftheday #beckylyonsnutrition
When was the last time you told yourself you were proud of yourself? Sure we may congratulate other people but we often forget to recognise what we've accomplished. It's so easy to get lost just thinking about the end goal - your dream job, being in the best shape of your life or being with the right person that you forget to acknowledge everything you've done so far πŸ€·πŸ½β€β™€οΈ Remember, it's all the small goals along the way that get you to your main goal. And don't forget to be proud of yourself each and every step of the way ⭐️ #thoughtoftheday  #beckylyonsnutrition 
Finished off my leg workout with some hack squat...was tired...up since 5.30! But ya know...ya just gotta get things done! This machine is nice...allows for good depth etc! Done 6 sets of normal deep squats before doing extensions etc...then ended with this bad boy for 3 sets πŸ‘Œ have a great thursday guys πŸ˜œπŸ‘πŸ‘πŸ‘ #gym #gymlife #training #training #pt#bodybuilding #physique #natural #natty #legs #squats #legworkout #quads#pumpingiron #dedication #fitfam #irishfitfam #irishfitgirls #muscle #dontskiplegday #doyouevenlift#dowhateverittakes #dowhatyoulove#adidas#instafit#fitspo#lifestyle#fitness#gains#inspiration#sculpt
Finished off my leg workout with some hack squat...was tired...up since 5.30! But ya know...ya just gotta get things done! This machine is nice...allows for good depth etc! Done 6 sets of normal deep squats before doing extensions etc...then ended with this bad boy for 3 sets πŸ‘Œ have a great thursday guys πŸ˜œπŸ‘πŸ‘πŸ‘ #gym  #gymlife  #training  #training  #pt #bodybuilding  #physique  #natural  #natty  #legs  #squats  #legworkout  #quads #pumpingiron  #dedication  #fitfam  #irishfitfam  #irishfitgirls  #muscle  #dontskiplegday  #doyouevenlift #dowhateverittakes  #dowhatyoulove #adidas #instafit #fitspo #lifestyle #fitness #gains #inspiration #sculpt