🙇♂️ PLEASE READ IF YOU'RE SCARED TO JUST BEGIN 🙇♂️.
Loving what you do is important it is the fastest way to results. There is no substitute for taking pride In yourself, your dreams and your achievements.
So many of us go unfulfilled simply because we're too afraid to step up & be counted for. There's nowhere that I see this more than in the gym.
So many just go about their training doing that same bit of cardio, lapping around those same machines and doing that same circuit over and over but step out of your comfort zone and push yourself to accept new challenges.
For some just entering the doors of the local gym is a daunting experience but I promise you now no matter how 💩 the facility is one thing that's for sure is that once you have challenged yourself to take that initial leap into the unknown it gets infectious.
I'm ranting on now & yes this isn't much more than an ab picture but it's also a symbol of what I've built from taking that initial step a few years back & if it in any way resonates with someone and helps them decide to just go for it & to stop worrying about being judged or afraid then it has done me justice.
#irishfitfam#irishfitness#fitfam#fitness#fitnesslifestyle#gains #💪 #workout#exercise#fitfamily#abs#motivation#gymlife#preplife#fitspo#ukfitfam#fitfamily#instafit#gym#physique#mensphysique#aesthetic#aesthetics#gymgear#fitnessmotivation#bodybuilding#competitor#gymselfie#iifym#gymworkout
Transformation Tuesday. Over the next couple of months I have a serious amount of travel ahead of me. I have to remember how much better life is now and not slip up while away.
In the past anytime I travelled I piled on the weight. But I won't let that happen this time. The gym gear will be coming with me and I'll try and make the best food choices I can.
First test is coming up this week when I travel to Toronto, Kansas & Idaho!
🍕Cheat meals are a common topic among dieters. Personally, I'm not keen on them as they cause distractions for people that are new to weight loss and can promote a terrible relationship with food 😨
🍏🍦Improving our nutrition is about improving our eating habits, and cheat meals often promote food labelling and unhealthy food habits.
⚠️That's why I don't use regularly planned cheat meals for myself or my online coaching clients.
🍔🍺I try not to make a big deal about cheat meals because I don't think they're something that should be set for a specific day. If you know you're out at the weekend for a meal or drinks, then you should be able have a great time, have self control, indulge a little, and then get straight back on track 🏃
😓Cheat meals are something that a lot of people look forward to, and they end up leading to overeating. This is a change in lifestyle, not a short-term fix. You should be able to enjoy a meal with friends and family and know that you can get straight back on track with your next meal 🍗🥗
✅If you don't think about cheat meals and just focus on improving your eating habits, making progress, and enjoying some of the foods you love now and then, I guarantee you'll feel a lot more energised and motivated to continue making progress 😊@mrsportofficial
Different lighting and a much different physique and a key reason why when taking progress pictures, you need to keep the lighting consistent each and every time in order to accurately track progress..
As you can see, this picture isn’t like that of my normal ones where I have the power of some shadows and down lighting to help “pop the cuts”. Instead it’s a more natural light source (straight from a window) and tbh, I personally prefer this look. Anyway, I know that the angle is still half natty with the structure on a whopping 6 (I mean it still is IG after all 😉 lol) but hopefully you can still see that my physique/skin/cuts etc. have a different look to them compared to the pictures that I usually take when under a set of spotlights with a few more shadows to help me along the way a.k.a fitfammer half natty lighting. Now don’t get me wrong, personally I’m still more than pleased with how I’m looking but the end picture is still far less “instaworthy” than when you have the power of the spots to add the extra cuts for you. Now, what does this mean for you?
This means that when taking progress pictures you need to be consistent. You can’t be comparing yourself in different lighting and angles each week as you simply won’t be able to tell true progress. I mean sure, when you’re very lean (<10% like the minority of people will be) you can still pretty much make most lighting your b**ch but when you aren’t so lean (>10% like the majority of people will be) and trying to lose fat, lighting makes a huge difference and you are only kidding yourself when you KNOW that you have made 0 progress but then PURPOSLY TRY to trick yourself into thinking you have, by taking your “after” pictures in some heavenly lighting in the one perfect spot in the gym.
Suck it up, the truth hurts and progress pictures are there for one thing and one thing only, to track progress so if no progress is being made you should WANT these pictures to show you no progress so that you can then change your diet/training accordingly and stop spinning your wheels. Ideally I’ll always advise to take progress pics in as natural lighting as possible as 👉Finished on Fb "Scott Murray Fitness"👈
Sometimes I just have to hide my mug of a face 🤤 Pic is from a few mornings ago but I wanted to post something sorry 😂
Hit 2 workouts today ... one back workout (with heavy deads) and a light leg workout with 2 cardio sessions today too 🤔🔥 will be taking tomorrow off though I reckon 🥔 Feeling tired but the more I push myself the stronger I feel mentally ✅
No macros left for the night but it's ok I'll get over it 👍 Always positive ➕
Who knew Philly had so much food to offer 😍 The most amazing few hours spent wandering around this indoor food market today. Just a few snippets that don't even do it justice. IT WAS HUGE! My God we are missing out big-time at home 😭 Let's say I earned it all after tackling those Rocky Steps 🙃 From fresh fruit and veg, Turkey Bowls to Donuts and Peanut Butter cream cakes NO WORDS 😭 Hey I made a good attempt all the same though ➡️ That Cake 😲 No waste either as leftovers came back to the hotel 🤣 Now a quick freshen up and it's off out to an Asian tonight for dinner so looking forward to trying that 😍And some more 🥂😜
If I could only give one piece of advice to people staring out on a fitness journey or starting out on a healthy lifestyle, it would be to make sure you're happy. Of course, when you're in a fat loss phase, there will be times when you struggle and find it tough but I do think that you should enjoy it the majority of the time🤷🏽♀️
Personally, I love food and I need to enjoy it👌 I can't even imagine eating plain, cold chicken and broccoli day in day out 🙅🏽
Your food doesn't have to to boring and unenjoyable to be healthy- play around with it, use different seasonings for example.
For lunch tomorrow, I've prepped a paprika chicken breast 🍗 with fresh baby spinach 🍃 red peppers🌶 honey roasted carrot sticks 🥕 and tricolour quinoa 👌
Top tip to making your quinoa taste better? Use a stock cube in the water you cook it in, it adds so much flavour to the quinoa 🙌 I also used the same water that I boiled my sweet potato in🍠 This means that you don't lose out on the water soluble vitamins, such as vitamin C, that are leached into the water when you boil veg☺️
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#transformationtuesday A snapshot of me just about when I started training about 3 years ago on the left and on the right, me about 2 months ago. Weighing about the same in each photo, I never have fluctuated too far from 73-75kg.
But 3 years of (generally) consistent training and a more balanced diet (which includes pizza and brownies...balance) can do a great deal to changing your body composition and I'm so glad I started! Loving every minute of it.
Exactly 11 months between these photos and even though I'm covered up which doesn't show everything for the purpose of this comparison, it's good to see while this isn't a crazy transformation by any means, there are some small noticeable changes in my shape 💃🏻 These are the result of putting in the simple ground work day in day out; maintaining a consistent nutrition and training protocol, all the while continuing to develop and enjoy my training.
I don't have an end goal as I will always strive to improve in some form or other but I'm in no rush to have it all tomorrow. As long as I can look back again in 11 months and see improvements where I sought to make them, I'll be happy 💅🏼
Bicep pump vs shoulder pump for #transformationtuesday . Taken about 6 hours apart. Got a good tricep squish for the first photo.
Gym sessions have been pretty standard lately due to a few injuries, hence the lack of content. Hoping to be back hanging from my toes soon 🐒
⭐️ Charity Event ⭐️ Get out and about for a great cause on Saturday 9th September for the 5th Annual Carriganima 4 mile fun run! (You can jog it or walk it too 😉) Head to Carriganima Run Facebook page for all the details. Proceeds go to Macroom and Millstreet hospitals.
Please share and help spread the word for a great cause 😊
Sleepy me talked myself into a lie in this morning so I missed my morning gym session before work. Even after an exhausting day in work I still managed to get my gear on and hit the path. Did a 5k walk. *
It's important to make time for exercise, this time two weeks ago I would have come home from work, had a huge plate of pasta or a fry and sit in front of the tv, then have a big mug of tea with a packet of biscuits on social media for hours. Change is so healthy!
Before and after my Skin removal surgery. 🙌🏼Many people do not agree with cosmetic surgery and that is fine, everyone is entitled to their own opinion. However my excess skin was something I could not live with. After loosing 6 stone I saw no reward, yes I was healthy and had no more health risks however I was left with 2 kilos of skin on my stomach which made me feel physically ill and depressed that I would never love myself which is extremely sad. Loosing weight didn't seem like an achievement anymore it was a waist of time in my eyes. So for me my surgery was the best decision I ever made. Many people with excess skin embrace their bodies and I give them full admiration for that however my excess skin was just a reminder of who I used to be and a of a person I did not like to see. Now I am over the moon with my stomach, left with stretch marks and scars and I have to learn to deal with that but no one is perfect, something I have to remind myself of every single day. Learning to love yourself for who you are is one of the hardest things to do in my eyes and each day I'm trying to appreciate myself and my body more. Everyone should learn to Love themselves for who they are both inside and out . I certainly am ☺️😊 #transformationtuesday#mentalhealth#excessskin#myweightlossjourney#loveyourself#positivevibes#bethebestyou
Between the downpours! Storm Gert, come at me!
I love walking on wet grass. The feel of it and the smell of it brings me back to my centre. I also love standing in pouring rain, so long as I know I can get in a shower afterwards! A shower wouldn't help my phone much though... 🌬💧 #stormgertrude#stormgert#yogaintherain
Simple and quick dinner! So yum! These burgers are a two pack from @aldi_ireland less than 3% fat with the jalapeño burger melts! So nice! I served them with some Cajun baked chips, gherkins and burger sauce! ❤️
Reasons I workout
🔹 so I get to drink my pre-workout 🤤
🔸 so I can wear fun headbands
🔹 so I can get free t-shirts
🔸 so I have more energy and feel good throughout the day!
*** not necessarily in that order 😜
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Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men, and 310–320 mg per day for women.
The following foods are good to excellent sources of magnesium:
Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams). Spinach, boiled: 39% of the RDI in a cup (180 grams). Swiss chard, boiled: 38% of the RDI in a cup (175 grams). Dark chocolate (70–85% cocoa):33% of the RDI in 3.5 ounces (100 grams). Black beans: 30% of the RDI in a cup (172 grams). Quinoa, cooked: 33% of RDI the in a cup (185 grams). Halibut: 27% of the RDI in 3.5 ounces (100 grams). Almonds: 25% of the RDI in a quarter cup (24 grams). Cashews: 25% of the RDI in a quarter cup (30 grams). Mackerel: 19% of the RDI in 3.5 ounces (100 grams). Avocado: 15% of the RDI in one medium avocado (200 grams). Salmon: 9% of the RDI in 3.5 ounces (100 grams).