** NUTRITION TIP - CAFFEINE ** Depending on what you're into...caffeine is probably your favourite and most commonly consumed psychoactive substance...and for good reason! 🙌
Here are some of the benefits of caffeine in rapid fire heavily-caffeinated authored fashion. 💥 It can give a big boost to both physical and mental performance. Mind and body. Body and mind. 🙂 In the same way it reduces both mental and physical fatigue and can improve mood. 🤓 It seems to offer some protection from neurodegenerative diseases like Parkinson's. 🏃♀️ Caffeine increases metabolic rate, so you burn more calories than at your baseline. Which means increased fat loss.
So as you can see caffeine has many benefits, just please don't overdo it ☝️
300-500mg per day is plenty but I know most of you will consume more than that anyway 😏
6 WEEK SANTA SHRED + COMPETITION!!!
Starting 02 November.
Christmas is just around the corner in 63 days so join us for a festive fun filled, 6 week results driven Santa shred.
I am now filling places for our very last fat loss challenge of the year, just in time for the Christmas parties.
So are you looking to fit into that little black or red dress for the Christmas party? Become more active with heaps more energy? All while setting yourself up for the new year?
As an early Christmas present I am giving away TWO places on the challenge for free. (more in comments section – price and times.etc.) HOW TO ENTER?
All you have to do is
1. Like this page and post.
2. Enter the word "SHRED" into the comments section below.
3. Tag the friend you want to join you on the challenge.
Winner will be announced on Friday!
Best of luck!
The sorcery behind @jimbuddy's high protein macro-friendly donuts 💪🍩 8-10g of protein & less than 100 calories per donut 😱
Available in 4 flavours: Chocolate Orange, Peanut Butter, Vanilla Bean and Banana Cinnamon ❤️ Get in our stores in Swords, Clontarf & Ranelagh or online for nationwide delivery via www.bodyfirst.ie/product-tag/jimbuddy
Me: Son, I may make mistakes. I'm not perfect. I won't always give you your way but I love you with everything I have. I will work as hard as I can my entire life to be able to provide you the best life.
Roman: that's nice dad, can we go to the gym together and then head for coffee? .
Me: Ha, of course, fuc€in love you pal
Roman: love you too dad, let's go!
Team Weider & J.C Fitness💪💣
Today I met up with the legend @johndbocarney for leg day. I honestly only thought that I was training legs, I spend most of the session walking around like a baby giraffe, my legs are like jelly😖 meanwhile John barley breaks a sweat.
I highly recommend John to anyone looking for meal or workout plans, he knows his stuff and has been the man behind @blessing_awodibu @johnvandenoosten and @ranjit_dhillon_ 🥇🏆
I’m training over 10 years but if I’m honest with myself I skipped leg day a lot. I could bench 140kg but could only squat 100😱 .
My advice is to be honest with yourself, what body part do you hate to train, what exercises do you avoid, that’s what you should be giving the most focus. That’s why when I train with someone new I always pick legs. Get out of your comfort zone you won’t grow there.
But next time John we’re training chest 😂
This month's Bodyfirst Nutrition workout mix is by Ireland's leading fitness vlogger, @roblipsett. Check out his hugely popular YouTube channel to find out more about Rob & what he's up to 🙌
You can find his mix and all our mixes at www.bodyfirst.ie/workout-mixes or follow 'bodyfirstnutrition' on the free SoundCloud app.
Hip belt squats are a hidden gem of lower body training. Serious lifters have been using them for years to build bigger and stronger legs. What makes hip belt squats unique is that they offer a loaded bilateral squatting pattern without loading the spine, making it an appealing option for working around injuries. Here I have added a nice little press in to really work my client. 💪💪
You can also use them as a secondary movement to help pack on leg size. In this case, it would best be performed after your heavier primary exercise, either 3-5 sets of 12-20 reps to increase overall volume, or doing one all-out set of 15-30 reps to failure to finish off the legs. The cable version works great for higher rep work, although any variation will suffice.
So proud of these 4 girls! 80lb lost collectively in 12 weeks through hard training and clean eating, so much more to come as well!! 💪🏻 @dhasson2323 @nhasson601 @shannonnndoherty @amydevlinn Amazing girls 🙌🏻. Sponsored by @cojsolutions
Our SWORDS store is now fully stocked with MyProtein.
Find us at 58 North Street, next door to the Carnegie Court Hotel off Swords Main Street.
We've also added the new 100ml FlavDrops to our huge range, you can get them in 50ml too.
They're available in all our stores now and online at www.bodyfirst.ie.
The flavour drops are zero calorie and perfect for those want to eat clean but don't want to sacrifice taste.
Add them to your Porridge, Coffee, Greek yogurt or shakes, anything to enhance its flavour.
❌RANT❌ I’m so disgusted by this weekends antics I never even took any photos so just posting an old one. The #ukbff is corrupt as fuck @therealmuscleunit should be ashamed of himself running and hiding from his true category, weighing in at 94.6kg and now parading himself around as the under 90kgs British champion fucking embarrassing! The wee Irish man is always the underdog but turning up the day of the show to find out he’s not even registered and couldn’t compete only he had his invitation form on his person. All respect to the other competitors but this man was a clear 3rd but placed 6th to a silent crowd which says everything. Our day will come 🇮🇪. #ukasthetics @ukbff_official
Transformation Thursday 💁🏼♂️ So the photos from left to right are Autumn 2016-2017. Both were taking a during a cutting phase, the only difference a more structured approach towards nutrition and also a hell of a lot more intense training... like seriously, there have been some workouts I have done with multiple friends @mattyfit @cdow1985 @e_h_fitnessjourney @dairecurley just to name a few, where I’ve either found myself in the confines of the toilet puking my guts up or having to sit down outside and convince myself to just finish those sessions. Leg Day😇🔫. Looking back now it doesn’t seem at all as grueling as it was there and then. My motivation to keep going has always been keeping the end goal in mind and training with people who are in the position you want to be in is essential. 🔑 #onehappylad
Leg Day with my man @e_h_fitnessjourney . Always have someone there with you who will make you do more. Who will always push you past your limits but most importantly buy you Ben & Jerry’s after the session 😌🤚🏼#notallheroswearcapes
Fresh restock of @jimbuddy high protein macro-friendly donuts.
8-10g of protein, less than 100 calories per donut & tasty as hell 👌
Pick Jim Buddy's in our stores or online at www.bodyfirst.ie/product-tag/jimbuddy
First @scitecnutrition GIVEAWAY of the week is here!
Up for grabs we have professional whey tub, bcaa express, creatine and smartshaker😍
✔️follow us and like the post
✔️tag your friends to let them know about this awesome prize
Winner announced on Thursday!
They'll be arriving soon and will be exclusive again this year to Bodyfirst Nutrition, the @cocoa.plus high protein chocolate advent calendar 🍫
If you've tasted Cocoa+ high protein chocolate before, you'll know how tasty it is.
We'll have a limited amount of stock so when it's gone, it's gone so watch this space!