an online Instagram web viewer

#irishmuscle medias

Photos

** 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 😏
** 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.

Hello peeps!
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!

T
6 WEEK SANTA SHRED + COMPETITION!!! Starting 02 November. Hello peeps! 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! T
Early morning squaaat session 😳😳😳
What I'm doing after my heavy work is dropping to about 60%of my max and doing speed sets.
The idea is to drive up with more force and speed. This will build explosive force and add more power.
It's not all about brute strength and muscle. You have to have speed and explosive force to move any kind of real weight.
Give it a go guys and add kg's to your max
#fitfam #irishmuscle #irishfitfam #ukfitfam #powerlifting #bodybuilding #strenghandconditioning #personaltrainer #strengthcoach #legday #squats
Early morning squaaat session 😳😳😳 What I'm doing after my heavy work is dropping to about 60%of my max and doing speed sets. The idea is to drive up with more force and speed. This will build explosive force and add more power. It's not all about brute strength and muscle. You have to have speed and explosive force to move any kind of real weight. Give it a go guys and add kg's to your max #fitfam  #irishmuscle  #irishfitfam  #ukfitfam  #powerlifting  #bodybuilding  #strenghandconditioning  #personaltrainer  #strengthcoach  #legday  #squats 
Life's true gift lies in your freedom to design it beautifully.
With each  rise of the sun, you get to chase the opportunity to fill your days with meaning - to live the life the way you choose. . 👐
My day starts strong at the gym 😊
#zumbasta#bikinicompetitor  #flexing #irishmuscle #gym #fitnessmodels #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF#bodybuilding
Photo by @ralphmckeonphotography
Life's true gift lies in your freedom to design it beautifully. With each rise of the sun, you get to chase the opportunity to fill your days with meaning - to live the life the way you choose. . 👐 My day starts strong at the gym 😊 #zumbasta #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels  #biceps #vitaminshopblanch  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF #bodybuilding  Photo by @ralphmckeonphotography
Hit some squaaaatz this morning before work😬😬😬😬😬
After my heavy work I'm dropping to about 60% of my max and hitting some speed sets. The idea it to go through the set as fast as possible to help generate more power and explosive strength.
Bar speed and explosive force is just as important as brute strength and muscle when it comes to moving true heavy weight.
#fitfam #irishfitness #irishmuscle #irishfitfam #ukfitfam #powerlifting #bodybuilding #strengthcoach #strenghandconditioning #legday #squats  #personaltrainer
Hit some squaaaatz this morning before work😬😬😬😬😬 After my heavy work I'm dropping to about 60% of my max and hitting some speed sets. The idea it to go through the set as fast as possible to help generate more power and explosive strength. Bar speed and explosive force is just as important as brute strength and muscle when it comes to moving true heavy weight. #fitfam  #irishfitness  #irishmuscle  #irishfitfam  #ukfitfam  #powerlifting  #bodybuilding  #strengthcoach  #strenghandconditioning  #legday  #squats  #personaltrainer 
Good night ring side @ksw_mma with @bryan_reddy. The guards have there hands full 😂😂#ballers
Good night ring side @ksw_mma with @bryan_reddy. The guards have there hands full 😂😂#ballers 
PROGRESS OVER TIME AND PROGRESS TO BE CONTINUED)!!, keeping this post short and sweet,  current training split=  4 days on 1 day off with shorter workouts . Nutrition= .i will be carb cycling throughout the week with high and low carb days but ensuring I am hitting my weekly calorie target (higher carbs,less protein,less fats)  Cardio 40 mins 3-4x per week. One thing i have learned is dont compare anyone elses results to your own just enjoy the journey and keep focued on your own  aims and objectives #gym #fitness #365effort #mindsetiskey #enjoythejourney #cleanbulktime #fitnessjourney #fitspo  #irishmuscle #progresspic #feedingmyfocus #pumpchasers
PROGRESS OVER TIME AND PROGRESS TO BE CONTINUED)!!, keeping this post short and sweet, current training split= 4 days on 1 day off with shorter workouts . Nutrition= .i will be carb cycling throughout the week with high and low carb days but ensuring I am hitting my weekly calorie target (higher carbs,less protein,less fats) Cardio 40 mins 3-4x per week. One thing i have learned is dont compare anyone elses results to your own just enjoy the journey and keep focued on your own aims and objectives #gym  #fitness  #365effort  #mindsetiskey  #enjoythejourney  #cleanbulktime  #fitnessjourney  #fitspo  #irishmuscle  #progresspic  #feedingmyfocus  #pumpchasers 
Need a pick-me-up before you train, but want to try something different? Our new Pre-Workout Variety pack is the answer - 10 servings for just €9.99!
aobnutrition.ie/Pre-Workout-Pack

#AOBNutrition #SameDayDeliveryInDublin #NationwideNextDayDelivery #IrishFitFam #DublinFitFam #IrishMuscle #FitIreland #IrishFitspo #Fitspo #MrHyde #PreWorkout #Jack3d #LittleDragon #TheCurse #CobraLabs @little_dragon_supplements @cobralabs @usplabs @prosupps
Today called for 3 sets of 3s at 112.5kg/248lbs. Moved at an RPE of 8-8.5 which I'm really happy about. 
BW:61.1kg 
#triples #squat #pr #pb #powerbuilding #progression #fitnessmotivation #flexibledieting #iifym #instafit #irishmuscle #sbd #sbdireland #sbdbelt #fitfam #irishfitfam #ukfitfam #powerlifting #weightlifting #bodybuilding #strength #adipowers #fitness
Dinner Carioca style 😃rice beef black beans and veggies 😋😋😋😋
#bodybuilding #irishmuscle #irishfitfam #ifbb #healthyeating #healthyliving #cookingfromscratch #carioca #brazillanfood #beeflover
Wow what a bad workout today just wasn’t feeling it maybe the rest day thing isn’t a bad idea ?🤔
Wow what a bad workout today just wasn’t feeling it maybe the rest day thing isn’t a bad idea ?🤔
Rugby in the morning NFL in the afternoon 😆😎😉
#bodybuilding #irishmuscle #irishfitfam #ifbb #healthyeating #healthyliving #rugby #nfl
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
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
Don't be afraid of being different, be afraid of being the same as everyone else...
Photo by @ralphmckeonphotography
Make up by @aushra_lauren_
Jewelry by @aurimdesign
#zumbasta️ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels#leather #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF
Don't be afraid of being different, be afraid of being the same as everyone else... Photo by @ralphmckeonphotography Make up by @aushra_lauren_ Jewelry by @aurimdesign #zumbasta ️ #sportsmodel  #bikinifitness  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels #leather  #biceps #vitaminshopblanch  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF 
A bit of back and triceps #gymstarapparel @gymstar.ca #otomix #gasp #gaspgymwear #bodybuilding #irishmuscle #irishbodybuilding #fit4less #bodybuildingmotivation #power #motivation #nevergiveup big shout out to @gymstar.ca and all the help they gave me and a shout out to @justin.gymstar.ca  if you're looking for the best gym gear for men and women head over to their page and give them a like
This man is on a mission.
Colin Dunlop started out as one of my online nutrition clients.... He absolutely nailled that and transformation training with me in HQ was a natural progression. This man's physique is eye-popping. Savage muscle mass and symmetry already plus unrivalled strength makes him a seriously exciting prospect for the future. Add to that he's just the most humble, unassuming and genuine friend you'll ever have.... So glad our paths crossed.
This should be a seriously REAL motivation for men out there.

#fatloss #irishfitfam #irishmuscle #weightlossjourney #physique #muscle #mindset #goals #fitness #nutrition #gym #bodybuilding #fitfam #results #coach #TeamHQ #samconleyfitness #nifma #proud #bodytransformation
This man is on a mission. Colin Dunlop started out as one of my online nutrition clients.... He absolutely nailled that and transformation training with me in HQ was a natural progression. This man's physique is eye-popping. Savage muscle mass and symmetry already plus unrivalled strength makes him a seriously exciting prospect for the future. Add to that he's just the most humble, unassuming and genuine friend you'll ever have.... So glad our paths crossed. This should be a seriously REAL motivation for men out there. #fatloss  #irishfitfam  #irishmuscle  #weightlossjourney  #physique  #muscle  #mindset  #goals  #fitness  #nutrition  #gym  #bodybuilding  #fitfam  #results  #coach  #TeamHQ  #samconleyfitness  #nifma  #proud  #bodytransformation 
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!
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 😂
.
#fitfam#irishfitfam#weiderireland#teamweider#irishmuscle#irishfitness#aesthetic#strong#muscle#legday#squat#squats#pt#protein#motivated#fitspo#jellylegs#jcfitness#gym#lift#motivation#grind#work
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 😂 . #fitfam #irishfitfam #weiderireland #teamweider #irishmuscle #irishfitness #aesthetic #strong #muscle #legday #squat #squats #pt #protein #motivated #fitspo #jellylegs #jcfitness #gym #lift #motivation #grind #work 
Chasing that pump today guys👎🏽 We about them gorilla gainz 🦍🦍🦍 #gorillagainz #gorilla #muscle #offseasom #irishfitfam #irishmuscle #irishoak #legday #quads #ukfitfam #shredz #carbs #bodybuildingmotivation #gymmotivation #legdaymotivation
Can you see storm Brian where you are 🌧💨🌬?
Can you see storm Brian where you are 🌧💨🌬?
Online Coaching Success Stories every single week...
6 weeks for this client in a very difficult weight category for many females.
This girl is killing it, she's 17lbs down PLUS big inches.
She's on 5 meals a day which works really well for her and her confidence around food choices has grown dramatically 😀

#fatloss #irishfitfam #irishmuscle #weightlossjourney #physique #muscle #mindset #goals #fitness #nutrition #gym #bodybuilding #fitfam #results #coach #TeamHQ #samconleyfitness
Online Coaching Success Stories every single week... 6 weeks for this client in a very difficult weight category for many females. This girl is killing it, she's 17lbs down PLUS big inches. She's on 5 meals a day which works really well for her and her confidence around food choices has grown dramatically 😀 #fatloss  #irishfitfam  #irishmuscle  #weightlossjourney  #physique  #muscle  #mindset  #goals  #fitness  #nutrition  #gym  #bodybuilding  #fitfam  #results  #coach  #TeamHQ  #samconleyfitness 
Last day of full week training for the NABBA Universe 2017. This day next week I’ll be stepping on stage with some of the best amateur master bodybuilding athletes in the world. Team @dedicatednutrition #iamdedicated #teamdedicated #nabba #nabbaireland #nabbauniverse #nabbauniverse2017 #nabbawffireland #bodybuilding #bodypower #bodybuildingmotivation #shredded #irishbodybuilder #irishbodybuilding #irishmuscle #fitfam #fitness #fitnessapparel #fitnesslifestyle #fitnessmotivation #teamnabbaireland🇨🇮
Last day of full week training for the NABBA Universe 2017. This day next week I’ll be stepping on stage with some of the best amateur master bodybuilding athletes in the world. Team @dedicatednutrition #iamdedicated  #teamdedicated  #nabba  #nabbaireland  #nabbauniverse  #nabbauniverse2017  #nabbawffireland  #bodybuilding  #bodypower  #bodybuildingmotivation  #shredded  #irishbodybuilder  #irishbodybuilding  #irishmuscle  #fitfam  #fitness  #fitnessapparel  #fitnesslifestyle  #fitnessmotivation  #teamnabbaireland 🇨🇮
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.
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.
#Repost @gains.by.alan (@get_repost)
・・・
Not as impressive as my usual stack, I ran out off pancake mix😢 Still though that’s more than enough for one person😋😂
.
White choc coconut protein mix from @weiderireland topped with @gleniskinsta blueberry yogurt and blueberries🤤
.
#pancakes#pancakeporn#blueberrypancakes#blueberries#weider#weiderireland#foodporn#gymfood#proteinpancakes#food#foodie#tasty#cheatmeal#bulking#gym#gymlife#fitfam#irishfitfam#irishmuscle#gains#aesthetic#protein#feedme#instagood
#Repost  @gains.by.alan (@get_repost) ・・・ Not as impressive as my usual stack, I ran out off pancake mix😢 Still though that’s more than enough for one person😋😂 . White choc coconut protein mix from @weiderireland topped with @gleniskinsta blueberry yogurt and blueberries🤤 . #pancakes #pancakeporn #blueberrypancakes #blueberries #weider #weiderireland #foodporn #gymfood #proteinpancakes #food #foodie #tasty #cheatmeal #bulking #gym #gymlife #fitfam #irishfitfam #irishmuscle #gains #aesthetic #protein #feedme #instagood 
Training done for Saturday 😆 Storm Brian can FECK OFF we gonna enjoy are weekend 😃💪💪💪
#bodybuilding #irishmuscle #irishfitfam #ifbb #healthyeating #healthyliving #texans #nfl #stormbrian
Wee motion montage i made from yesterday's session. Train insane or remain the same 💪.
_______________________
#getstrong #trainhard #getbig #beastmode #training #gym #skills #music #muscle #power #strength #montage #video #train #fitnessaddict #fitfood #fitmode #body #bodyweighttraining #bodyweight #fitfam #calisthenics #barzquad #gymshark #gym #bodybuilding #muscle #irishmuscle #skills #body
Success is living up to your potential. That's all... Wake up with the smile and go after life...Live it, enjoy it, taste it, smell it, feel it... 💙
Photo by @ralphmckeonphotography
Make up by @evatheleo 
#zumbasta️ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels#leather #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF
Success is living up to your potential. That's all... Wake up with the smile and go after life...Live it, enjoy it, taste it, smell it, feel it... 💙 Photo by @ralphmckeonphotography Make up by @evatheleo #zumbasta ️ #sportsmodel  #bikinifitness  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels #leather  #biceps #vitaminshopblanch  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF 
Not as impressive as my usual stack, I ran out off pancake mix😢 Still though that’s more than enough for one person😋😂
.
White choc coconut protein mix from @weiderireland topped with @gleniskinsta blueberry yogurt and blueberries🤤
.
#pancakes#pancakeporn#blueberrypancakes#blueberries#weider#weiderireland#foodporn#gymfood#proteinpancakes#food#foodie#tasty#cheatmeal#bulking#gym#gymlife#fitfam#irishfitfam#irishmuscle#gains#aesthetic#protein#feedme#instagood
Not as impressive as my usual stack, I ran out off pancake mix😢 Still though that’s more than enough for one person😋😂 . White choc coconut protein mix from @weiderireland topped with @gleniskinsta blueberry yogurt and blueberries🤤 . #pancakes #pancakeporn #blueberrypancakes #blueberries #weider #weiderireland #foodporn #gymfood #proteinpancakes #food #foodie #tasty #cheatmeal #bulking #gym #gymlife #fitfam #irishfitfam #irishmuscle #gains #aesthetic #protein #feedme #instagood 
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.
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.
2017 NIFMA IRELAND B/S Championships Miss Body Transformations Winner & Miss Toned Over 30s Miss Muscle & Yummy Mummy Runner Up. #nifma #nifmabikiniswimwearlreland2017 #irishfitness #irishpower #irishfitfam #irishmuscle #northernirelandfitfam #ukfitfam #ukfitness #muscle #belfastfitfam #corkfitfam #dublinfitfam #limerickfitfam #toned #bodytransformation #yummymummy @sarahbabb1
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
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
Happy Friday 🙋

Nice afternoon spent in the gym working on 2/3 of my weak spots at the moment .. back and abs

Happy out to see my back muscles starting to pop again as I've really been focused on my back lately & I'm even happier to be getting my abs and my midsection back 😆 I've never been fat but I was getting very bloated lately which was making me extremly self concious but I've been back doing some core work and cardio and I've cut back on eating crap & sugar an awful lot which I think had made the world of a difference 
Starting to feel some what like myself again & most importantly I'm enjoying training again 💪#happyhappy

#gym #gymlife #irishfitness #irishfitfam #irishmuscle #corkfitfam #fitlife #bodybuilding #muscle #gains #healthyliving #happylife #back #backday #backmuscle #abs #core #strong #sixpack #midsection #hardwork #allornothing #motivation #determination #positivity #onedayatatime #nevergiveup #strongnotskinny
Happy Friday 🙋 Nice afternoon spent in the gym working on 2/3 of my weak spots at the moment .. back and abs Happy out to see my back muscles starting to pop again as I've really been focused on my back lately & I'm even happier to be getting my abs and my midsection back 😆 I've never been fat but I was getting very bloated lately which was making me extremly self concious but I've been back doing some core work and cardio and I've cut back on eating crap & sugar an awful lot which I think had made the world of a difference Starting to feel some what like myself again & most importantly I'm enjoying training again 💪#happyhappy  #gym  #gymlife  #irishfitness  #irishfitfam  #irishmuscle  #corkfitfam  #fitlife  #bodybuilding  #muscle  #gains  #healthyliving  #happylife  #back  #backday  #backmuscle  #abs  #core  #strong  #sixpack  #midsection  #hardwork  #allornothing  #motivation  #determination  #positivity  #onedayatatime  #nevergiveup  #strongnotskinny 
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.
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.
Keeping low carb, high protein & high fat 
Salami, Scrambled egg and turkey sausage
Keeping low carb, high protein & high fat Salami, Scrambled egg and turkey sausage
Don't hate me cause I've bigger boobs than ure woman lol #bigtittyclub #boobs #pecs #muscle #irishfitfam #irishfitfam🍀 #irishmuscle #inked #tattoos #addme #selfie #gym #man #strong #bouncer
This day will never happen again, make the most of it ...
Photo by @ralphmckeonphotography
Make up by @aushra_lauren_  #zumbasta️ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels#leather #biceps#denim#studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF
150kg/330lbs for 2 sets of 2s @RPE 9, 9.5

This is also a PB. Was supposed to hit a single after these 2 sets but fatigue kicked in quick and I dropped it an inch off the floor. Better luck next time. 
BW 61kg making this lift just shy of 2.5x bodyweight.
🎥: @gary_oconnor94 
#sbd #deadlift #weightlifting #sbdireland #sbdbelt #powerbuilding #powerlifting #fitfam #ukfitfam #fitnessmotivation #gym #instafit #progression #pr #pb #bodybuilding #sbdapparel #doubles #iifym #flexibledieting #irishmuscle #irishfitfam @thebodybuildinglimerick
150kg/330lbs for 2 sets of 2s @RPE 9, 9.5 This is also a PB. Was supposed to hit a single after these 2 sets but fatigue kicked in quick and I dropped it an inch off the floor. Better luck next time. BW 61kg making this lift just shy of 2.5x bodyweight. 🎥: @gary_oconnor94 #sbd  #deadlift  #weightlifting  #sbdireland  #sbdbelt  #powerbuilding  #powerlifting  #fitfam  #ukfitfam  #fitnessmotivation  #gym  #instafit  #progression  #pr  #pb  #bodybuilding  #sbdapparel  #doubles  #iifym  #flexibledieting  #irishmuscle  #irishfitfam  @thebodybuildinglimerick
Back to basics. It’s a lonnnnggg road. Sponsored by @cojsolutions
Back to basics. It’s a lonnnnggg road. Sponsored by @cojsolutions
Support each other 😂😂😂
Support each other 😂😂😂
❌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
❌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
Every time I dance, I turn into a better version of me 💚♥️
I always feel so happy after an hour of dancing. And from now on Thursdays will be even happier, two hours of dancing - starting new afternoon class with #Prioryyouthreach students 🤗
#zumbasta️ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels #biceps#tallaght #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF
Every time I dance, I turn into a better version of me 💚♥️ I always feel so happy after an hour of dancing. And from now on Thursdays will be even happier, two hours of dancing - starting new afternoon class with #Prioryyouthreach  students 🤗 #zumbasta ️ #sportsmodel  #bikinifitness  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels  #biceps #tallaght  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF 
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
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 
With Near-Zero Calories, Sugar, Fat and Carbohydrates, the Walden Farms range is perfect for adding some extra flavour to your diet. And they're also Dairy, GMO and Gluten Free too!
aobnutrition.ie/walden-farms

#AOBNutrition #SameDayDeliveryInDublin #NationwideNextDayDelivery #IrishFitFam #DublinFitFam #IrishMuscle #Protein #Ireland #Dublin #IrishFitspo #WaldenFarms
Little video on training splits and the benefits of training each body part multiple times per week over one large volume session.
#fitfam #irishmuscle #irishfitfam #ukfitfam #bodybulding #powerlifting #strenghcoach #strengthandconditioning #fatloss #musculardevelopment #strenghtraining #fitnessmotivation #fatlossmotivation #workoutmotivation #fitness #gym #workout
Small daily improvements over time lead to stunning results 👐
(When my legs are hangover 🔥 I train my  back 😂😂😂)
Photo by @ralphmckeonphotography
#zumbasta️ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF#backmuscles
Small daily improvements over time lead to stunning results 👐 (When my legs are hangover 🔥 I train my back 😂😂😂) Photo by @ralphmckeonphotography #zumbasta ️ #sportsmodel  #bikinifitness  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels  #biceps #vitaminshopblanch  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF #backmuscles 
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
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 
Big changes in strength and physique don't just happen overnight. They happen over months and years after spending countless hours in the gym doing rep after rep of pumping iron💪

Building a great physique needs lots of 
planning and structure with both long and short term goals. Aim high like @aideenshin to achieve your dream body. 
Repost from @aideenshin using @RepostRegramApp - Stay patient and trust your journey... Photo: @kestphotographer 
Coach: @blueshinners_fitness 
Make up:  @michellemartinmakeup 
#trusttheprocess #blueshinnersfitness #shotbykest #photoshoot #compprep #nabba#tonedfigure #irishfitfam #ukfitfam #limerickfitfam #bodybuilding #gym #girlswholift #progress #goals #focus #offseason #nabbaireland #goalsetting #gosportsnutrition #irishwhitecollarboxing #nutritionaladvice #prepcoach #irishmuscle
Big changes in strength and physique don't just happen overnight. They happen over months and years after spending countless hours in the gym doing rep after rep of pumping iron💪 Building a great physique needs lots of planning and structure with both long and short term goals. Aim high like @aideenshin to achieve your dream body. Repost from @aideenshin using @RepostRegramApp - Stay patient and trust your journey... Photo: @kestphotographer Coach: @blueshinners_fitness Make up: @michellemartinmakeup #trusttheprocess  #blueshinnersfitness  #shotbykest  #photoshoot  #compprep  #nabba #tonedfigure  #irishfitfam  #ukfitfam  #limerickfitfam  #bodybuilding  #gym  #girlswholift  #progress  #goals  #focus  #offseason  #nabbaireland  #goalsetting  #gosportsnutrition  #irishwhitecollarboxing  #nutritionaladvice  #prepcoach  #irishmuscle 
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
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
160kg rack pull for 5x5. Incorporating strength training into my training with @danielmckerr84 to see how strong I can get. #irishmuscle #elitepersonaltraining #underarmour #nike #gymlife #healthylifestyle #bodybuilding #strength #fitness #irishfitfam #fitfam #neverquit #watchthisspace
Huge leg session coming up so it's a proper breakfast kinda morning 😀
100g @whitesoats porridge
NUTREND biscuit flavour whey
Cinnamon
50g @whitesoats triple choc granola

Putting this to work shortly........ #fatloss #irishfitfam #irishmuscle #weightlossjourney #physique #muscle #mindset #goals #fitness #nutrition #gym #bodybuilding #fitfam #legday #gains #whitesoats #hungry #samconleyfitness
Something little more heavy today 😰😰 Started my new strength cycle with 5 sets of 3 today @ 190kg which is double my body weight and 75% of my max. Still working on my conventional pull to give my hips a little rest from sumo and build up my core more.
Set up is feeling better so it's cool running's so far.
Good pointers for positioning are don't have your hips to high up or to low it's not a squat and keep the rep going in one solid movement. Legs glutes hips and back should all be moving together.  If one part moves before the other you are fucked. Last thing try not to shit your pants 😅so practice practice practice.
#fitfam #irishfitfam #irishmuscle #irishfitness #fitfamuk #deadlift #powerlifting #bodybulding #strenghtraining #strengthandconditioning #fitnessmotivation #fatlossmotivation #workoutmotivation #personaltrainer #strenghtcoach
Something little more heavy today 😰😰 Started my new strength cycle with 5 sets of 3 today @ 190kg which is double my body weight and 75% of my max. Still working on my conventional pull to give my hips a little rest from sumo and build up my core more. Set up is feeling better so it's cool running's so far. Good pointers for positioning are don't have your hips to high up or to low it's not a squat and keep the rep going in one solid movement. Legs glutes hips and back should all be moving together. If one part moves before the other you are fucked. Last thing try not to shit your pants 😅so practice practice practice. #fitfam  #irishfitfam  #irishmuscle  #irishfitness  #fitfamuk  #deadlift  #powerlifting  #bodybulding  #strenghtraining  #strengthandconditioning  #fitnessmotivation  #fatlossmotivation  #workoutmotivation  #personaltrainer  #strenghtcoach 
Try to push yourself further than before. Every single time you hit the gym 🏋️
#zumbasta#bikinicompetitor  #flexing #irishmuscle #gym #fitnessmodels #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF#bodybuilding
Photo by @ralphmckeonphotography
First @scitecnutrition GIVEAWAY of the week is here!
Up for grabs we have professional whey tub, bcaa express, creatine and smartshaker😍
To enter:
✔️follow us and like the post
✔️tag your friends to let them know about this awesome prize

Winner announced on Thursday!
First @scitecnutrition GIVEAWAY of the week is here! Up for grabs we have professional whey tub, bcaa express, creatine and smartshaker😍 To enter: ✔️follow us and like the post ✔️tag your friends to let them know about this awesome prize Winner announced on Thursday!
JW Fitness - “Redefine your Potential”. 🤓
JW Fitness - “Redefine your Potential”. 🤓
When your 160kg squats are bombed by the dancing panda known as @andrewbrantpt 👍💪💪
When your 160kg squats are bombed by the dancing panda known as @andrewbrantpt 👍💪💪
Happiness is not a station to arrive in but a manner of travel 👍
It was a very interesting and exciting journey with @anitakondrat_ifbb
 and @ribbfpaulphysique 🤗🏆🏅
#zumbasta #sportsmodel #bikinifitness  #vitaminshopblanch #sportsmodel #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels #biceps#vitaminshopblanch #flexing #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF
Happiness is not a station to arrive in but a manner of travel 👍 It was a very interesting and exciting journey with @anitakondrat_ifbb and @ribbfpaulphysique 🤗🏆🏅 #zumbasta  #sportsmodel  #bikinifitness  #vitaminshopblanch  #sportsmodel  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels  #biceps #vitaminshopblanch  #flexing  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF 
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!
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!
To celebrate Scitec Nutrition’s award we will be running giveaways this week!
First giveaway will be up tonight 😍
To celebrate Scitec Nutrition’s award we will be running giveaways this week! First giveaway will be up tonight 😍
2017 NIFMA Mr & Miss WORLD Fitness Model Championships Enter Online at www.NIFMA.com 
Date: Sunday 26th November
Venue: The Devenish Complex BELFAST #nifma #nifmaworlds2017 #thedevenishcomplex #belfast #irishfitness #irishfitfam #irishmuscle #irishpower #irishfit #belfastfitfam #corkfitfam #limerickfitfam #ukfitfam #ukfitness #fitfam