"What a night it was for U21 International Jamal Lewis!! Scoring a last minute equaliser against Chelsea for @norwichcityfc! 👊🏼💚⚽️
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"We're always on the hunt for our next shot. If there's one shot you're looking to capture this year, what is it? What would push your skills to the limit? Image by @joe.ire.
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And from my tears, flowers will grow. I shall plant my garden with the seeds of my pain and water it with the tears that flow from unyielding strain. Ill watch life grow and watch the blossoms bloom from my gloom and I will know that from something so terrible and so ugly, something beautiful still grew 🌹
This is too true. Don't get bogged down on feeling like you don't know what you are doing, everybody is a beginner at some stage. You just need to be strong and be that person who is not afraid to begin their journey. The benefits will outweigh the fears💪. Don't be afraid to be a beginner, we were all there once😊.
One downfall on leaving dunnes we don't get to chat and natter everyday 😝
We were some working all the same 😁 come on we check the tower stands in grocery 🤣
Making every job a two women job 👌
This morning Owen was my assistant. While I did my workout he skated around on my sliders, flung the loops at “targets” and threw my headbands around. When I planked he would put headbands on me or under me and then crawl under and get them. But, when I needed equipment he was eager to pass it along. 😊
He kept busy and got to see he momma work hard and be a part of it, in his own way. He even asked for his own slider for Christmas. 😂
"Wow @sshavnore 👏 take a bow! This is incredible. One of the best pics I've saw of Fanad lighthouse! .
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Review time ⚡@nudestfoods.
So received this flavour to try. Banana, oats, honey and Greek yogurt. Lil unsure of it at the start as it looks like baby food and feels like baby food. Maybe it's because I'm a mum and have done my time with pureed pouches 🙌😂 so can't say I'm a huge fan of the pouch. However I do understand it's purpose and as an on the go snack/meal which it is intended for it's ideal 👌. No need for a spoon 💁. You can eat it on its own or squirt it into some muesli. On a side note it's a blessing after getting my tooth out 😂🙌💁.
The taste is what I like and that's great because that's what's most important. And hey it's super nutritious and high in fibre for only 156 calories. #winning 🤗🙌.
Would I recommend it? Yup 🙌.
Macros per 160g pouch?
Another 4 weeks left of eating at maintenance calories (eating enough to not gain or lose weight), after which I will begin to cut (lower my calories) over the space of 4 months.
During this cut I am hoping to maintain as much strength as possible while increasing my ability to turn my head even further whilst taking selfies.
ℹIf your interested in diet/ training programmes PM or E-mail.
R a s p b e r r y ❤️
Still awaiting that emoji 😭 So move over BLONDIE 👱♀️ The Raspberry Dark Chocolate is the best from the @phdnutritionuk Smart Bar Range 👌 Blondie is second though 🤣 Who agrees? This Raspberry one is just something else and such a different from any other bars, FAB ❤️ .
👉 In a bowl of Greek yogurt and Fresh Berries 🍓🍒🍇 Along with a @dee_da_dee_ Special of @aldi_ireland Chocolate Ice cream Raspberry Sorbet 😋 (yes Dee I saw you munching this last night giving me ideas 😂) Dark Raspberry Chocolate and some of Roisins Handmade Raspberry and Honeycomb Chocolate which is Gluten Free and Irish 👏 You already know I'm a major fan of this range of Chocolate ❤️
Now guys I'm tucked up watching Grown Ups, nothing like a good Lol on a Thursday Night in my PJs, fire Blazing with my Boys and my Bowl 👅
Also I see I'm not the only one who noticed all the tripe going on lately, (mentioned in this mornings post) people commenting on others, dragging them down and thinking they no more than anyone, or somehow have the right to talk others down 👎 Not good and definitely not professional 💩 👉 that sums these people up 🤣 Anyway I'm gonna keep doing me and hopefully they do the same 👉 Another reminder to be kind and smile 😊 As the old saying goes, If you haven't anything nice to say don't say anything at all 😊
Again another unplanned rant 🤣 Chatting to a few people tonight about this so nice to see it's not just me 😉 Sweet Dreams Fam Bam and here's to a Fantastic Friday 👏
As I finished up my last Personal Training sessions in the @riverlodgehealth fitness club yesterday, I can look back over the years of working there with admiration and a great sense of achievement.
I started working there many years ago with the hope of making an impact in the fitness industry and to follow my passion in health and fitness.
I have met some amazing people over the last few years that have inspired, motivated and guided me to become a better trainer and person. I just want to thank each and every one of the staff members in the Riverlodge, the manager Gerry and all my clients past and present who I have had the pleasure of working with.
I won’t forget the laughs and all the good times spent in there 🙂
🌟TRANSFORMATION THURSDAYS🌟 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
On the photo on the left I was absolutely delighted with myself.. I had gone from a size 20 to a size 16.. I was so much more confident and happier in my skin. I had not yet finished my transformation but I had gotten this far, and thought what if I keep going?🤔 ➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖
And she did keep going.. Photo on the left fitting into a size 10 River Island Dress. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
At the time Never did I think I would go from a size 20 to a size 16 and never did I think I would go from a size 16 to a 10!!!
In matter of fact size doesn’t matter or numbers on the scales.. what matters is how you feel about yourself, and that you are at a healthy weight.
But for myself my transformation wasn’t just about weight loss it was always about believing in myself and believing I can do it.
➖➖➖➖➖➖➖➖➖➖ The more you believe the more you can achieve 💪🏻💪🏻💪🏻 #believe#conquer#achieve
I think it’s so important to reflect on yourself. Wether it’s in fitness, college, work, any type of hobby. -
Is this worth my time? What’s the end result? Am I putting 100% in? Does it fit into my lifestyle? -
To get better, we must reflect and work on the parts we’re not so good at! -
Something I’ve done, not just with my training but with my business. What needs worked on, what needs to change. -
Take an hour or 2 to acc sit down and think about the stuff you give your energy to!
Just a sneak preview of some of the 'toys' we had delivered this week 😍. So close now and we're absolutely buzzing to see you all on Monday! Remember it's not too late to avail of our special January offer of €259 for 12 months full membership! Visit the link to see all membership options https://join.f4l.com/Santry or pop into us at Omni Shopping Centre! 🤗🤗🤗
T u r k e y T h u r s d a y 👅
And I'm still on the Cranberry Sauce Buzz 🍒 @aldi_ireland Turkey Steaks Grilled with @eatleancheese Cheese and finished with Cranberry Sauce 🍒🤤 Crispy Potato Slices 🥔 Chunky roast veg, it may not look like it to some but it's a pretty easy, quick and seriously tasty dinner to put together 👌
Bucket of Vinegar as per 😂 Cause I can't eat a meal without it 👅
Who’s still struggling this month ?
Where you motivated in the New Year to make changes and smash New Years resolutions ?
Or where you just following the trends New year new me an all that 🤷🏽♀️
Waiting and hoping to get this magical boost of motivation 💡
If your Like me your probably still waiting on it... 🙈
Personally this has been the hardest January of all my 40 years 😔
I lost my beautiful auntie , sick children , sick me January slump regarding training and nutrition plans ... nothing is working for some reason , feels like I’m chasing my tail literally going around I’m a circle and getting nowhere ....
Anyway mid January and there’s light at the end of the tunnel... February is only around the corner
Tomorrow is a new day I’ll go to bed with a positive mindset and I’ll wake up with a determined mind .... Were not all perfect ..... social media hides an abundance of reality
The struggle is definitely real
Throwback to the summer when I was searching for the holy grail of the “Instafamous Fitness Must have accessory” the allusive 6 Pack!!! Everyone wants one but only the “Elite” Get one, rock hard abs DO NOT DEFINE FITNESS !!! or STRONG CORE ,they are simply an aesthetic look granted onto people who 1)are more genetically inclined, 2)people of such a low body fat they find it hard to maintain constantly 3)people who sacrifice pizza and sociable pints,if a six pack is really worth missing out on the little things in life then count me out , the purpose of this video is just to prove although I don’t own a six pack I’ve got a pretty solid core and balance which is more important then that one quick ABS SHOT !!!! For new people setting their fitness goals for the year be realistic aim for a flatter stomach whilst thinking about those summer pints
P.S! Do you really think all these instafamous Abs are always so defined ??? 50 photos with different lighting different filters and different times of the day don’t believe the hype 😎😎😎💪🏼💪🏼💪🏼
“I began to realize how important it was to be an enthusiast in life. He taught me that if you are interested in something, no matter what it is, go at it full speed ahead. Embrace it with both arms, hug it, love it, and above all become passionate about it. Lukewarm is no good. Hot is no good either. White hot and passionate is the only thing to be.” – Roald Dahl
•Photo Credit - @rory_jac
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If you start doing light sets of push ups and chin ups throughout the day, progressively. Think of how much stronger and muscular your body will be in a years time.
If you start reading at least two books a week, think of how much more knowledgeable you will be in a years time. In a variety of different topics and on different levels, from your chosen expertise, hobbies and even in a "informed enough to avoid bullshit and manipulations" category.
If you set a bare minimum of twenty minutes each day to the attainment of learning new skills, think of what things you can learn and what levels you can reach in a years time.
If you eat healthy whole foods, exercising portion control and a good balance of protein carbs and fats, 80 percent of the time, with some ice cream or whatever now and again. Think of how much leaner and healthier you'll be in a years time.
Might not sound like much, but imagine now these being absolute bare minimum standards to reach daily and weekly. Now imagine the push ups and chins as a "supplement" to intense training sessions 2-4 times a week. Now imagine the information from the books being put to the test and applied. Or how it helps creativity. Now imagine the 20 minutes becomes 60. Good days you'll lose track of time, bad days you know you only have to get the 20. Now imagine forming a healthy relationship with food and baseline healthy habits, then you have something to work from and go back to if you chose more intensive approach.
All these habits and small targets add up and create momentum. Now factor in all the mental battles of overcoming weaknesses, self doubt, justifications, accepted falsehoods and limiting beliefs, not to mention draining effect of resisting social environment and saboteurs. If you know you're still moving forward on bad days and "striking while the iron is hot" on others, this is extremely positive for mindset. Give it a shot with your own standards and habits.
Just my rambling thoughts, might be helpful to some.
A little booty circuit that requires no equipment. I always think for beginners it can be scary knowing what equipment they need or should use so if your starting out give this wee circuit a go. For individuals that are more advanced you could add this little circuit in at the end of your leg day (your butt will be on 🔥) or activate your glutes before your leg session 👇🏼
•Frog pumps 🐸 x12
•Single leg glute bridge x10 each leg
•Glute bridge x12
•Glute kickback pulse x10 each leg
•Fire hydrant leg raise x10 each leg
•Rainbows x12 each leg
Easy Peasy Chicken Curry! 😍🙌
4 chicken breasts
1 tin of tomatoes
2-3 tbls of Curry powder (any Curry powder you like)
2 cloves of crushed garlic
1 tsp of cumin
1 tsp of turmeric
Half a tsp of ginger
Half a tsp of salt
1 chicken stock pot (mix with 50ml of water) *******
Method, Cook up chicken and veg in rapeseed oil spray (drain any excess water) then add all your ingredients (no particular order) add frozen peas at the end and voila!So yum! I served with cauliflower rice (Green Isle brand) bought in the frozen section in Dunnes Stores.
I went in Ryann’s room to pick out clothes for her this morning and she said already picked them out. I almost made her wear something else but then thought, do you girl. 😄
So, red shirt with purple pants it was. Who am I to hold back this possible fashion trend. 🤪 #preschoollife
It has been great seeing everyone again in 2018 and it is wonderful to welcome new faces to the gym as well. Some people have said to us that they have had misapprehensions about RPM Fitness and did not think they would be able for the classes. Well as they found out they were more than able and it was not what they thought it would be. So here are some highlights of what a class looks like in the gym. - Not The Scary Place You Might Think - Classes For Everyone.
- Get Fit, Have Fun, Blow Off Some Steam, Meet Friends
You can start with a Free Week of Classes to see RPM Fitness for yourself.
For those who don’t have an ab wheel on hand. Here’s a isometric hold to develop core strength and stabilization. 🏋️♀️
It’s basically a more advanced version of the plank. ✊
Start by making a diamond shape with your two hands while kneeling. Set a distance that you feel you will be able to hold out in front of you with your hands. 💎 .
From here take a deep breath to tighten up the abs and secure an abdominal brace then tense the glutes. 🍑 .
I like to come up into a position that I feel I will be able to hold easy enough, before inching my way forward with my hands. 🙏
Try hold the position for 10 seconds. There is no point trying to start too far out or you won’t be able to stabilize yourself for any substantial amount of time, start close and work your way out. 👌
Form is very important for this exercise. I would recommend taking an extended break in between sets, around 2 - 3 mins before attempting it again. ⏱
Go for 3 x 10 seconds at the start and move up to 5 sets when you feel you are able. 🤼♂️
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When your training is on 👌🏼 but your nutrition is shoddy at best. It’s hard to out train a bad diet just as much as it’s hard to train with a yoyo diet. Start of January I’ve yoyo between reaching my macros for the day and being really happy, feeling good and lots of energy, to days where I haven’t hit my protein intake and overeaten completely, days where I just haven’t eaten enough in general. Need to sit my fat ass down and sort out my nutrition asap. Proper nutrition doesn’t just help with training goals but regulates all your body’s functions, heat, hormones ect. And my body is definitely feeling the negative effects of my poor diet recently
Gym goals this year? Tbh not really, for the last few months the gym was becoming a habit, a part of my daily routine but now that my exams are over, I’m just enjoying it. Going because I actually love the gym, I love being able to do something that gets me completely out of my own head and just let’s me forget about everything except what I’m doing. Finding something you truly love, something you enjoy, is the most important thing! ✨
As promised my new PB for hip thrusts - 130kg x 8 reps, +2 reps up from a couple of weeks ago, felt pretty smooth too apart from the last rep which was a little grindy but I got it up!
People always ask me how I got my hip thrusts so strong, and honestly I didn’t do anything special! I remember around 2 years ago was the first time I ever tried them when I was new-ish to the gym and I was barely pushing anything something around 40kg? Remember we all start somewhere, I didn’t come out the womb able to lift 100+ with my bum🤨 Also note that I didn’t perform hip thrusts for months at a time last year as I was focusing on lifting heavy in other lifts e.g leg presses, deadlifts and squats (which may I add is my weakest exercise). Everyone has that exercise that is their strongest for some girls it’s squats, they will be squatting 100kg and I’m there wondering how, another person can do 10 pull ups unassisted...nah for me it’s my hip thrusts, everyone’s got their strengths and weaknesses!
I would suggest building up strength in your glutes through other lifts, don’t neglect other exercises just because you mainly want a heavy hip thrust, stay consistent across the board! Perform additional hip extension exercises like cable glute pull throughs and ghr’s week in week out going as heavy as poss and get strong at these, have a leg day that is predominantly glute focused too! P.s Dont forget genetics play a part, I am naturally very glute dominant - my glutes normally take over in most exercises so obviously that helps, I have a lot of clients however who feel everything in their hamstrings, it’s different for everyone 🤷🏼♀️ and girls remember to EAT...you gotta eat to get strong! 🥪🍳🥦🥕🌮