Finding it hard to secure your lacrosse ball against a wall or to the floor and it keeps doing a runner on you? Grab a small plate, throw it on the floor and stick the ball in the bar hole. Easy peasy. Particularly great for glute med work. 👍🏼
I had the best 🌟 Sunday yesterday with the better half having coffee, going for a beautiful morning peer walk 🌈, doing a little partner workout 👯 & making food 🥘. #selfcaresundays
👯It's so lovely training with someone at the weekend, as much as I love putting on my headphones & zoning out to my happy place 🙏🏻, I also love mixing it up and trying different workout styles & classes with others.
👯Yesterday's Full Body Workout.
•Full body stretch.
•3x sets assisted pull-ups to failure.
•3x Heavy incline chest press x10 S/S DB overhead extension x12 S/S DB goblet squatsx12 S/S 20x full body burpees. (can do 1 armed if your keen- @dculbert01 loved these 🙊).
•3x DB seated shoulder press x10 S/S BB bicep curl x10 S/S 20x shoulder tap plank jacks S/S 40x mountain climbers (really twist the body).
•3x undergrip lat pull down x12 superset cable crunch x15 DS last set +15.
•Finisher- 20x box jumps, 15 slam balls, 20 KB swings AMRAP.
👯S/S= superset, DB=dumb bell, BB= barbell, AMRAP= as many rounds as possible.
MINDSET MATTERS MOST ✔
I didn't go over to win, place or lose. I went over to enjoy my last time stepping on stage as a junior. I went over to show case my best package yet. I went over to do what I love. And i achieved everything I set out to do..... how do i feel? Happy, ecstatic, proud, strong, there are so many words but they are each positive. I've had so much wonderful support but please when asking me don't expect me to be disappointed In myself.... what's there to be disappointed in. So many pictures to come and again i won't apologise for the spam because I worked hard to get here and I'm damn proud!
Coached by @emiliathompsonphd
Bikini by @eve_dee_as
We have TWO @fulfil_nutrition Christmas selection boxes to give away.
To enter: like this post, tag a friend and make sure to follow @bodyfirstnutrition.
Winners will be chosen on Monday 🎅🏻🎉 Use the code 'xmas10' to get 10% off the Fulfil Christmas selection box this weekend.
They're only available online at the moment at www.bodyfirst.ie/product-tag/fulfil and we're the only place giving you the option to choose your own Fulfil protein bars to go into the box too.
Left photo was 2nd August. Right photo taken today. Most days are varying between 2000-2500 cals, not really paying attention to what I'm eating but trying not to pig out too much 🐷. LOVING the fact my strength is going up and up and although I know the scales are probably going up too I'm really enjoying my training and pushing myself more than I have done in months. WINTER BULK IS A GO 💪🏼
Have you check out our Bodyfirst Nut'R Butter White Chocolate Bueno Butter yet?
Seriously tasty, seriously addictive...so good 😍
It has a full Kinder Bueno bar inside 😳 (Swipe left)
Get the Nut'R Butter range in our stores or online at www.bodyfirst.ie/product-tag/nutr-butter
Gooey, Oaty, chocolate puff of heaven 🥞🌈☁️.
🌾I was sent the cutest little package of my favorite oats by @whitesoats so having a little more time this morning I decided to get creative with my oats.
🌾I made the crepe using 30g of Whites jumbo oats grinded (can leave rough if you want) mixed with 1 egg, 1/2 mashed banana and 1 tsp of baking powder (can add flavoring of choice such as vanilla essence or cocoa powder if you want).
I sliced up the other half of the banana and placed it on top of the pancake. Heated in a pan until bottom cooked and grilled the top to carmelise the banana 🙏🏻.
🌾Topped with Greek yoghurt, frozen raspberries defrosted and banana nice cream (1/2 frozen banana, 1tsp cacao and milk blended).
🌾Oats are one of the most versatile and nutritious grains on the planet. They are a great breakfast option as they are full of insoluble fiber which keeps u fuller for longer and can prevent snacking on junk/ processed food later in the day. 🙌🏻.
1️⃣RB squats x20.
2️⃣RB Fire Hydrants x20.
3️⃣RB raised glute bridges x20.
3️⃣Squats 15,12,10,8 and increase weight each set superset with BB hip thrusts x12 (really squeeze glutes at top & 3sec hold).
4️⃣3x BB lunges x12 each leg superset with leg curls x 12. Drop set last set +10.
5️⃣3x BB RDL superset x10 heavy superset with leg extension x12. Drop set last set +10.
6️⃣3x single leg leg press x10 each leg superset leg press x10. Drop set last set +10.
7️⃣Finisher- 10x KB swings superset 10xbox jumps x5. .
First weights sesh of the week and damn it feels good. Weights make me feel strong and empowered but I also love mixing them up with some cardio. Who's training and who's misbehaving this weekend?
Life update = Busy Bee 🐝.
"If it was easy everyone would have it" -unknown.
🐝It's not a lack of information that's the problem, the information is there, you only have to google something now a days and you find millions of threads on nutrition, exercise routines, meal plans etc to get you the goals you strive for.
🐝What we are all seeking is the ability to create realistic long term habits that account for our work shift patterns, our relationships, our fitness levels, our body type, our social occasions, our budgets, our time and our mindset 🙏🏻.
🐝It's SO important to be kind to yourself in setting goals you can stick to, an improvement is better than nothing & I am guilty of putting too much pressure on myself to try to 'do it all'.
🐝Today is a rest day for me because I need it to catch up on life in all honesty 😂. life has been cray cray recently so the dressing gown and slippers are on and I am not moving tonight 🙅🏻🙏🏻.
START NOW! While you still have time...
Now well into winter, summer will be coming in quick, and that summer body you’v always wanted and tried to get year in, year out can be easily achieved if you take action RIGHT NOW!
We know for a lot of people, during these cold and dark winter months the last thing on peoples minds is “Exercising” or “Eating Healthy” especially over Halloween and the Christmas Period!
But believe us when we say, it can be done and it can be made easier than you think.. Below 3 tips will be listed that can help you keep control of your health and body composition:
1. Portion Sizes
- Especially when there is junk food around the house over Halloween and that freshly baked cheesecake for dessert at Christmas m. Instead of eating the whole cheesecake, try taking a slice and calling it quits!
2. Getting Rid Of Your Trigger Foods
- A trigger food can be easily described as “A food that if it’s in your house, it’s getting destroyed!” Or “That favourite food that you will easily over Indulge in!” If you can stay away from these foods and keep them out of your house, then your half way there!
- 9 / 10 People will say “Their up to their eyes” Or “I don’t have the time”, but their the people that wont let Come Dine With Me be missed and watch 2 full series in one night..
All it takes is 2-3 days a week for 1/2 an hour to 1 hour of your day to make a big difference!
So if your feeling good, why not get that head start on January?!..
Be sure to call into @clubvo2 and have a look at what we have to offer, why many weekly classes to take part in, or even certain membership deal, that “Summer Body” is just around the corner!😁
“You are what you do, not what you say you’ll do”
Check out these two fantastic Bodyfirst Bundles (Swipe the picture left);
🔹Bundle 1: MyProtein Impact Whey Protein 1kg, Bodyfirst Shaker, FKD pre-workout & CREO creatine monohydrate (50 serve), all for €54.95 (save €11). 🔹Bundle 2: MyProtein Impact Whey Protein 1kg, Bodyfirst Shaker, O.N Gold Standard BCAA & CREO creatine monohydrate (50 serve), all for €54.95 (save €8).
These offers are available in our stores or online at www.bodyfirst.ie/product-categories/bodyfirst-bundles
Went to see @cirquedusoleil tonight - Michael Jackson: One 👌 incredible show, there was a standing ovation at the end 🙌
Crazy to think how much can happen in a week... there was a noticeable Police presence there but, given the circumstances, a fairly relaxed atmosphere 🎟
Last day tomorrow! 🙈
Have you checked out our Clearance section online for best before/short-dated protein bars? We have some great offers on them ranging from €9.99 - €19.99 a box for Quest, BSN, Grenade & MusclePharm.
Go to www.bodyfirst.ie/product-category/Clearance
If you want to give light to others, you first must glow yourself ⭐️.
What makes you glow or feel good? Everyone is completely different but for me personally I love exercising as it allows me to feel energised, perform well helps me be calmer and generally feel good 💖.
⭐️I woke up this morning feeling sluggish (after a chocolate fueled lazy weekend 🙊) and really fancied getting a sweat on (I know I'm so strange and actually occasionally enjoy getting my heart rate up and getting sweaty).
⭐️I got up and completed an at home circuit inspired by @meganwilliams.ie 🤗.
1.Squat pulse + jump.
2.Walks outs + tuck.
3. Side lunge.
4. Crab Crunch.
5. Plank jack with shoulder tap.
6.Alternating 1 arm burpee.
7. Walking press-up.
8. Alternating squat jump + jump lunge each leg.
-As many rounds as possible 10 reps of each. I managed 5 rounds and was soooooo sweaty.
⭐️I felt energized all day and thanked myself for not snoozing my alarm this morning.
I usually try to squeeze my workouts in around a hectic schedule and some days this means a quick 20mins jumping around my living room 😂🙊.
If your short on time even a 10 minute workout makes a difference. You don't always need the traditional '1 hour in the gym' or a '30 min run' as long as you move your body a little everyday do what works well for you 👊🏻.
Today's lunch was a huge bowl of thick heart warming soup 🍁🎇🥕.
🍁I made a big batch of soup last week to keep me going for lunches this week as I was craving all the comfort food and veggies 😍.
🍁500g bag of carrots.
🍁3 large sweet potatoes.
🍁1 large onion.
🍁2 garlic cloves.
🍁2 cartons of passata.
🍁1 bag of orange lentils.
🍁2 cans of butter beans.
🍁Spices of choice- I used smoked paprika and chili flakes. Curry powder is also beaut with coconut milk 🙏🏻.
🍁Chop veg, pop in a pot with some veggie stock and simmer for 1 hour until veggies are soft. Blend and box up for freezer. 🌈Soup of dreams....🤤
🌈🦄 So happy to see so many guys & girls at Apollo Fitness in Banbridge this morning taking part in classes & challenging themselves to raise money for #actioncancer
I only managed one class 🏋🏼♀️🙈 but you can still join in the fun with everyone else who is still going strong until 2pm with @mcguigan_mind_body & @chrissy_apollo_fitness! Check out Apollo Fitness on FB for more details 🎀☺️p.s thanks @ljsimms20 for the wake up call 🌝 #paintingthetownpink#togetherwearestrong 🌸💞
Selfcare Saturday's 💖.
💖The weekends are my absolute fav time to have a bit of me time and to do the things I love 🙏🏻.
💖When we think we need more self discipline, we usually need more self love. Be your own best friend, be a 'team' with your own head.
💖self-love improves your hearing, eyesight, lowers blood pressure and enhances your heart health by reducing stress levels, the benefits are endless.
💖Do something today for YOU. Be selfish with your time and energy. The brighter your mind, the brighter your life ⭐️.
💖I encourage everyone to practice self-love everyday. Whether it's starting to journal, meditate, read self development books or just generally relax it can work absolute wonders for your mindset.
💖Hope everyone has a fabulous Saturday!
⭐️⭐️BAREBELLS GIVEAWAY⭐️⭐️ It's the final weekend of @barebells.ie week at Bodyfirst Nutrition where we've dropped the price even further by 30%. To celebrate we have 3 boxes of Barebells delicious protein bars to giveaway, that's 36 bars.
If you haven't entered yet like this post, tag a friend you want to share them with & make sure you're following @bodyfirstnutrition.
Winner will be chosen this Monday, good luck everyone 😊
Get Barebells in our stores in Clontarf, Ranelagh & Swords or online at www.bodyfirst.ie
Training Tips Vol 1
Tricepticles. When working tricepticles, if your gym facilitates, use an attachment that allows your wrist to move freely. It places a lot less stress on the joint compared to a straight bar or v-bar attachment where your wrist is locked down and often immobile. 🥁
The variation I'm performing here, filmed on my Nokia 3210 is a single arm rope pull down. (Always a lot of confusion with this movement..is it a push down...or is it a pull?..i dont really give a frig to be honest, as long as im hitting those tricepticles beautifully ❤️) 🥁
But yes, PULL rope down to shorten tricepticles, end position should be with your knuckles facing the floor. Fully extend arm, squeeze and then start to bend that elbow for a controlled eccentric to fully lengthen that tricepticle muscle. 🥁
Love looking back at old pics 🤓 here's one from a good while ago...it's been tough keeping up with my usual dose of exercise recently with night shifts, holidays and sniffles 😂 determined to get back to it 👌🏽 really miss the gym, definitely need it for stress relief 💆🏼 time to set some goals and smash them 🙌🏽 #pose#gym#primal#Nike#fitness#goals#health#happiness
Hey everyone I wasn't going to put this post up but had to let you all see the amazing transformation ashley Dowey has went through.
Ashley is currently preping for his first show in 8 weeks time in Belfast the nifma Mr and miss world's where he be doing the body transformation category and I have no doubt in my mind he will win hands down.
The work inside and out of the gym he has put in is unreal real up early in mornings going for runs and training 5 to 6 days a week sticking to a clean eating plan to help him achieve his goals.
You have no idea how much hard work and commitment ashley put into this to achieve his goals from day 1 he came looking help and Oh boy it sure has paid of as you all can see his results are next to none never been so proud of someone in my life as ashley what an amazing change as you can see in the picture he is looking a bit flat on it at the moment because of his diet but when we start adding in more to his plan will start to look more fuller 😊💪💪💪💪💪🏆🏆🏆🏆 Keep it up buddy we are near there your drive and passion is next to none and its only the beginning as ashley has big plans for next year 😊
Finally back in stock after months out of production, it's @fulfil_nutrition's Lemon Zinger protein bar.
White chocolate with a subtle taste of lemon & crunchy crispy bits on top...good job Fulfil 👌🍋 (Swipe left to see the inside) 😍
Get them in all our stores in Clontarf, Ranelagh and Swords or online at www.bodyfirst.ie/product-tag/Fulfil
Hard to believe that we've been in Vegas for 4 nights already 🇺🇸
Definitely the craziest place I've ever experienced, couldn't be further from small-town Irish living if it tried 😅
Mass amount of food pictures pending... sorry not sorry 🙃
One thing I always try to do is get up a little earlier in the morning ☀️, make a coffee then sit & have some me time before my day starts! It's always a good time to gather my thoughts especially before a busy day of teaching & training! I would say I am 100% a morning person! 🏋🏼♀️👯☕️
Are you a morning or an evening person? 🌝🌚
I was struck down with a stuffy head cold recently. Couldnt breathe threw the snazel.
The normal approach would be to go and get yourself a bag of Lemslips and a few sleeves of Bencemol...right?
What if there were other options to sort out your nasty nasal congestion? Well..this is one.
Has been shown, through studies, to help with allergies that cause sneezing, nasal discharge and nasal congestion. Another study has also found that spirulina can help with non allergenic nasal congestion alone. Have I personally noticed a difference since I found this out and started supplementing with it...Possibly. 💊
And ALSO, lets not forget that Spirulina is PACKED with other good shit too. Can help with reducing liver fat, reducing blood pressure and keeping the brain healthy. It's over 60% protein and has been shown to improve power output. Multiple reasons to slip 1 or 2 pills into your ration pack..
Try it.. doesnt seem to be a gimmick, like 70% of the shite out there. 💊
Ps...avoid the powdered stuff. Trust me.
In my happy place exploring 🙏🏻.
Good Morning Beauties I hope your week is going wonderfully💛.
After a few days rest & getting back to reality I'm looking forward to getting back to my food & exercise routine 🙊.
This is just a wee reminder that it's ok to.
✅Feel tired, sick, cranky and lazy.
✅your allowed to skip workouts.
✅eat what you want and not feel guilty.
✅not be perfect all the damn time .
✅not to fit the moulds you see here on the internet.
✅be proud of yourself and not care what others think.
✅successful & happy people still deal with all these things, they just don't let them break them down 👊🏻.
Happy Hump day, let's smash the rest of the week!
Well that's my first NIPF powerlifting meet wrapped up and what an experience! Being my first time i made a few costly rookie errors, having otherwise perfect bench and squat lifts disqualified as i failed to wait for the rack command once i'd completed the lifts (DOH! lol), which unfortunately did limit my total at the end of the day.
My goal for the day was a top 3 finish, which this time round i wasn't able to challenge for due to my unfamiliarity with the commands and competition inexperience, but i certainly still held my own against the best in northern ireland! The standard was even higher than i expected and there was a great atmosphere with everyone i met being so friendly and encouraging to one other. Can't wait to do another one in the future building on the lessons I've learned (the hard way lol)! Big thanks to @glenn_mccullagh @cliff_carson_ @jennadeee2014 and @3danisaurus for coming down to support me, and to @clubvo2 @pnp_portadown_store for supplying me with pre-workout which helped get me through the day!
CHOOSE YOUR CIRCLE WISELY 🤗
People don't often realise that their life is, how it is not because of their own actions but because of those around them. When your surrounded by negative people it does have a negative impact on your life. I tend to try and quickly remove myself from negative situations and from around negative people purely because i don't want to be dragged down with them. Surround yourself with people that inspire you, motivate you and that encourage you to be the best version of you and you will succeed beyond what many can achieve 🤞 #chasingdreams
It's not out there, it's in you ⭐️.
And happiness will follow.
I have had the most incredible trip of a lifetime with my bestie @orlaghc09 sipping personalized cocktails, eating Greek food, watching beautiful sunsets, hiking over incredible cliffs and views and exploring islands on quads and it fills me with so much happiness 💖. Its back to reality today as we make our way back to wet rainy NI ☔️.
NOT EVERYDAY IS PERFECT 👎
The start of this week everything was fine, then come Thursday I had severe anxiety and Friday.... well I was just an emotional mess. From I got up to do check in I felt like crying, the numbers on the scales were creeping back up, I felt that I looked like shit, my first customer at work wanted a customized unit (which is fine, but requires alot of faffing and thinking) I felt drained so had a nap, woke up late leaving myself little time to go to the gym, So I went to a 24 hour gym, and all it took was for someone to say BOO to me and I burst into tears. So Yeh training didn't even happen I left the gym after doing my cardio but thankfully I can get it done over the weekend. Today is a better day, I actually forgot I was refeeding today until I got out of bed. But I wanted to be real with you guys and let you know that no matter how good prep is going there is alwayssss the chance you will have a bad day. Just push past it and remember your goals ❤ #believeinyourself
Looking for a way to improve your pull up strength, AND maximise muscle recruitment at the same time??? 😲
This little ring pull up variation is the perfect way to work all those muscles in the arms, upper back, and core and gain more strength for when you hit the bar! 🏋🏼♀️
My top tip is to keep those lats & delts engaged throughout the whole set- really squeeze every muscle in your back, and keep those movements slow & controlled! 😘👌🏻
Pull-ups are something I really struggle with, so here's hoping I'll make some progress with these! 💪🏻💪🏻💪🏻
IS IT REALLY SUSTAINABLE?
Recently I've had a few people, outside of the fitness industry, make comments on my weight. I have got fairly small, although I've only lost around a stone during my prep I am a fair bit smaller. They then proceed to ask how unhealthy it is, if I could continue like this after show etc. And the honest answer is. Yes, where I'm currently at is sustainable, my body is completely healthy, my body works exactly how it should, my calories aren't infact low (well in comparison to many) #tripledigitcarbs 🙌. The cardio is at a stage now that I wouldn't keep up, not because it's 'too much' but because I freaking detest cardio, okay well I detest HIIT. But I am honestly not doing anything extreme. Right up until show day, I don't do anything drastic, I don't take anything illegal, I don't f*ck with my hormones, my energy is pretty adequate and yeno what...... I'm freaking happy. There are things you should consider before you compete in order to have a healthy enjoyable prep but thankfully for me and where my body currently is, along with a freaking awesome coach, this is currently sustainable. #sustainable#healthy#showprep
Hotel Leg Workout 👊🏻.
I'm not always one for working out on holidays as I think it's important to relax and let your body regenerate 🙏🏻 but I woke up super fresh this morning and full of energy so fancied getting a wee pump in and making the most of the hotel gym.
Dumbell only leg workout
1. 20 body weight squats.
2. 20 raise glute bridges.
3. 12x5 DB goblet squats, superset DB single leg RDL superset elevated Bulgarian split squats.
4. 12x5 DB step ups, DB curtsy squats, raised single leg glute bridge.
5. Finisher 75 narrow- wide jump squats 🔥.
If you're a fan of wrestling, then you're going to love these. We've added the WWE collection to our @perfectshaker range. Choose from the Ultimate Warrior, The Undertaker, Stone Cold Steve Austin or Sasha Banks The Legit Boss.
We've also added the Pink Batman to our PerfectShaker Hero series.
Please note, these are official WWE and D.C comics merchandise.
Get the whole range (swipe left to see them) in our stores in Clontarf, Ranelagh & Swords or online at www.bodyfirst.ie/product-tag/PerfectShaker
First time doing DL's in about 9 weeks - I'd been putting it off for awhile during season, but buzzing to get back & start aiming for new PB's this winter!! 🏋🏼♀️- ps, I don't take these videos just to show off on Instagram or Facebook- video analysis and feedback is a daily part of my training regime so apologies if you ever get video bombed lol.