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Train with me Tuesdays Inspired by the wonderful @theirishbalance as we have something exciting coming next week 🙊.
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I am absolutely LOVING my morning workouts at the minute. I just feel like I've so much more free time in the evenings and essentially it's time in the morning I don't miss (as I'm usually 😴).
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Stop telling yourself your not a morning person and embrace it. You only ever regret lying in. You never regret getting up! Movement= Medicine not only physically but mentally 🙏🏻.
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Today's weighted-HIIT style pyramid workout included:
-Box jumps.
-kettle bell swings
-plated jumping lunges (plate above head)
-burpees to press up.
-long jump squat plate press.
💥Repeat each move of each circuit 5 times. ⬆️to 10⬆️15⬆️20 ⬇️decrease to 15⬇️10⬇️5.
Tag me if you try it! Thank me later 😂🙊
Train with me Tuesdays Inspired by the wonderful @theirishbalance as we have something exciting coming next week 🙊. . I am absolutely LOVING my morning workouts at the minute. I just feel like I've so much more free time in the evenings and essentially it's time in the morning I don't miss (as I'm usually 😴). . Stop telling yourself your not a morning person and embrace it. You only ever regret lying in. You never regret getting up! Movement= Medicine not only physically but mentally 🙏🏻. . Today's weighted-HIIT style pyramid workout included: -Box jumps. -kettle bell swings -plated jumping lunges (plate above head) -burpees to press up. -long jump squat plate press. 💥Repeat each move of each circuit 5 times. ⬆️to 10⬆️15⬆️20 ⬇️decrease to 15⬇️10⬇️5. Tag me if you try it! Thank me later 😂🙊
Oh sweet baby Jebus, thank you for bestowing these delicious things upon us 😍
It's @buffbake's new protein sandwich cookies and they're exclusively available in Bodyfirst.
They're the first CRUNCHY protein cookies we've tried and there's a layer of their amazing nut butter smothered between them. 🔹4 cookies in a pack 🔹12g of protein per serving 🔹Gluten Free
🔹<55 calories per cookie
🔹Three tasty flavours
Get Buff Bakes protein sandwich cookies (€2.95) in all our stores in Swords, Clontarf & Ranelagh or we deliver nationwide via www.bodyfirst.ie with next day delivery & free delivery over €50.
Oh sweet baby Jebus, thank you for bestowing these delicious things upon us 😍 It's @buffbake's new protein sandwich cookies and they're exclusively available in Bodyfirst. They're the first CRUNCHY protein cookies we've tried and there's a layer of their amazing nut butter smothered between them. 🔹4 cookies in a pack 🔹12g of protein per serving 🔹Gluten Free 🔹<55 calories per cookie 🔹Three tasty flavours Get Buff Bakes protein sandwich cookies (€2.95) in all our stores in Swords, Clontarf & Ranelagh or we deliver nationwide via www.bodyfirst.ie with next day delivery & free delivery over €50.
Time is ticking.. 9 days 🙌🏻 #putyourbackintoit
We know sometimes the last thing you want to do post-workout is to slave over a cooker.
With these natural @performancemeals, those moments of cooking dread can be a thing of the past.
They're high in protein & packed with complex carbs.
They're made with 100% natural ingredients...perfect for adding a little tasty variety to your diet.
These are available online only at the moment in three flavours at €4.75 each. We deliver nationwide via www.bodyfirst.ie with free delivery over €50 & next day delivery.
We know sometimes the last thing you want to do post-workout is to slave over a cooker. With these natural @performancemeals, those moments of cooking dread can be a thing of the past. They're high in protein & packed with complex carbs. They're made with 100% natural ingredients...perfect for adding a little tasty variety to your diet. These are available online only at the moment in three flavours at €4.75 each. We deliver nationwide via www.bodyfirst.ie with free delivery over €50 & next day delivery.
Another new addition to Bodyfirst Nutrition and a new product to Ireland.
This is @nanobcaa from ä, an exciting new BCAA (branched chain amino acid) brand from Scandinavia 🇸🇪
ä provide you with a unique hand-crafted birch wooden scoop in every jar which is created by swedish designers.
Main features:
🔹Premium grade vegan BCAA's
🔹zero sugar, fat or colouring
🔹naturally sweetened 🔹Contains electrolytes 🔹six amazing flavours

We have 17% OFF as a introductory offer so Nano BCAA is only €24.99 for 70 servings, amazing value 🙌 Get in our stores or online at www.bodyfirst.ie
Another new addition to Bodyfirst Nutrition and a new product to Ireland. This is @nanobcaa from ä, an exciting new BCAA (branched chain amino acid) brand from Scandinavia 🇸🇪 ä provide you with a unique hand-crafted birch wooden scoop in every jar which is created by swedish designers. Main features: 🔹Premium grade vegan BCAA's 🔹zero sugar, fat or colouring 🔹naturally sweetened 🔹Contains electrolytes 🔹six amazing flavours We have 17% OFF as a introductory offer so Nano BCAA is only €24.99 for 70 servings, amazing value 🙌 Get in our stores or online at www.bodyfirst.ie
Some Monday Motivation 🙌
Eat well, feel swell
Some Monday Motivation 🙌 Eat well, feel swell
Lunch is served! Turkey burger served with chorizo & mozzarella in a sour dough bun & a Goats cheese salad with honey pecans for two of our lovely customers this afternoon 🍔🥗 #guiltfreeindulgence #healthieralternative #goodnessrocks #belfast #nifitfam
We've plenty of delicious, refined sugar free treats on offer today! Come join us for a cuppa & a treat 😋 #goodnessrocks #tuesdaysrock #sweettreats #refinedsugarfree #nifitfam
Train with me Tuesdays Inspired by the wonderful @theirishbalance as we have something exciting coming next week 🙊.
.
I am absolutely LOVING my morning workouts at the minute. I just feel like I've so much more free time in the evenings and essentially it's time in the morning I don't miss (as I'm usually 😴).
.
Stop telling yourself your not a morning person and embrace it. You only ever regret lying in. You never regret getting up! Movement= Medicine not only physically but mentally 🙏🏻.
.
Today's weighted-HIIT style pyramid workout included:
-Box jumps.
-kettle bell swings
-plated jumping lunges (plate above head)
-burpees to press up.
-long jump squat plate press.
💥Repeat each move of each circuit 5 times. ⬆️to 10⬆️15⬆️20 ⬇️decrease to 15⬇️10⬇️5.
Tag me if you try it! Thank me later 😂🙊
Train with me Tuesdays Inspired by the wonderful @theirishbalance as we have something exciting coming next week 🙊. . I am absolutely LOVING my morning workouts at the minute. I just feel like I've so much more free time in the evenings and essentially it's time in the morning I don't miss (as I'm usually 😴). . Stop telling yourself your not a morning person and embrace it. You only ever regret lying in. You never regret getting up! Movement= Medicine not only physically but mentally 🙏🏻. . Today's weighted-HIIT style pyramid workout included: -Box jumps. -kettle bell swings -plated jumping lunges (plate above head) -burpees to press up. -long jump squat plate press. 💥Repeat each move of each circuit 5 times. ⬆️to 10⬆️15⬆️20 ⬇️decrease to 15⬇️10⬇️5. Tag me if you try it! Thank me later 😂🙊
Another new addition to Bodyfirst Nutrition and a new product to Ireland.
This is @nanobcaa from ä, an exciting new BCAA (branched chain amino acid) brand from Scandinavia 🇸🇪
ä provide you with a unique hand-crafted birch wooden scoop in every jar which is created by swedish designers.
Main features:
🔹Premium grade vegan BCAA's
🔹zero sugar, fat or colouring
🔹naturally sweetened 🔹Contains electrolytes 🔹six amazing flavours

We have 17% OFF as a introductory offer so Nano BCAA is only €24.99 for 70 servings, amazing value 🙌 Get in our stores or online at www.bodyfirst.ie
Another new addition to Bodyfirst Nutrition and a new product to Ireland. This is @nanobcaa from ä, an exciting new BCAA (branched chain amino acid) brand from Scandinavia 🇸🇪 ä provide you with a unique hand-crafted birch wooden scoop in every jar which is created by swedish designers. Main features: 🔹Premium grade vegan BCAA's 🔹zero sugar, fat or colouring 🔹naturally sweetened 🔹Contains electrolytes 🔹six amazing flavours We have 17% OFF as a introductory offer so Nano BCAA is only €24.99 for 70 servings, amazing value 🙌 Get in our stores or online at www.bodyfirst.ie
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🚨4 weeks difference between theses pictures.🚨
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Yes 4 weeks only 📆✅
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Ok so how did she do it-
✅consistancy 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️
✅Diet 🍏🍳🍫🍻
✅enjoying the process 😍
✅training well 💪🏻 and very hard
✅Personal training magic powered by Elf’s that Santa employee 🎅🏻
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⬆️Well that last one is not true 😂
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Watch this space as it’s still work in progress?
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So who next? .💪🏻💪🏻💪🏻💪🏻💪🏻
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Will it be you?🧐
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Book now to avoid the 2018 rush 📧⬇️
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📫andrewmcauleypt@gmail.com
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🔹Online Training 🔸1-2-1 Training 🔹Group Training🔸Boxing🔹Nutrition Plans🔸
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📧Email: andrewmcauleypt@gmail.com1
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💻Website: www.team-op.com
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📲Facebook: Andrew Mc Auley
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🐥Twitter: teamop_belfast
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#irishfitfam #ukfitfam #dedication #transformation #ukfitness #followme #nifitfam #personaltrainer #belfast #puregym #puregymlisburn #fatloss #weightloss #pictureoftgeday ##Andrewmcauleypt #teamoptimumphysique #gymtime #treadmill #gainz #workout #getStrong #getfit #2018 #loseweightfast #teamop
. . 🚨4 weeks difference between theses pictures.🚨 . Yes 4 weeks only 📆✅ . Ok so how did she do it- ✅consistancy 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️ ✅Diet 🍏🍳🍫🍻 ✅enjoying the process 😍 ✅training well 💪🏻 and very hard ✅Personal training magic powered by Elf’s that Santa employee 🎅🏻 . ⬆️Well that last one is not true 😂 . Watch this space as it’s still work in progress? . So who next? .💪🏻💪🏻💪🏻💪🏻💪🏻 . Will it be you?🧐 . Book now to avoid the 2018 rush 📧⬇️ . 📫andrewmcauleypt@gmail.com . . ▪️▪️▪️▪️▪️▪️▪️▪️ . . 🔹Online Training 🔸1-2-1 Training 🔹Group Training🔸Boxing🔹Nutrition Plans🔸 . 📧Email: andrewmcauleypt@gmail.com1 . 💻Website: www.team-op.com . 📲Facebook: Andrew Mc Auley . 🐥Twitter: teamop_belfast . ▪️▪️▪️▪️▪️▪️▪️▪️ . . #irishfitfam  #ukfitfam  #dedication  #transformation  #ukfitness  #followme  #nifitfam  #personaltrainer  #belfast  #puregym  #puregymlisburn  #fatloss  #weightloss  #pictureoftgeday  ##Andrewmcauleypt  #teamoptimumphysique  #gymtime  #treadmill  #gainz  #workout  #getStrong  #getfit  #2018  #loseweightfast  #teamop 
Oh sweet baby Jebus, thank you for bestowing these delicious things upon us 😍
It's @buffbake's new protein sandwich cookies and they're exclusively available in Bodyfirst.
They're the first CRUNCHY protein cookies we've tried and there's a layer of their amazing nut butter smothered between them. 🔹4 cookies in a pack 🔹12g of protein per serving 🔹Gluten Free
🔹<55 calories per cookie
🔹Three tasty flavours
Get Buff Bakes protein sandwich cookies (€2.95) in all our stores in Swords, Clontarf & Ranelagh or we deliver nationwide via www.bodyfirst.ie with next day delivery & free delivery over €50.
Oh sweet baby Jebus, thank you for bestowing these delicious things upon us 😍 It's @buffbake's new protein sandwich cookies and they're exclusively available in Bodyfirst. They're the first CRUNCHY protein cookies we've tried and there's a layer of their amazing nut butter smothered between them. 🔹4 cookies in a pack 🔹12g of protein per serving 🔹Gluten Free 🔹<55 calories per cookie 🔹Three tasty flavours Get Buff Bakes protein sandwich cookies (€2.95) in all our stores in Swords, Clontarf & Ranelagh or we deliver nationwide via www.bodyfirst.ie with next day delivery & free delivery over €50.
“If you are persistent, you will get it. If you are consistent, you will keep it.” Wake up, Work out and feel AWESOME 👊🏻
Full body workout-
▪️Barbell squats x 10 superset with Dumbbell lunges x8 (each leg) 5 sets.
▪️ Romanian Deadlifts x 12 superset with single leg lunges x 8 (each leg). 5 sets.
▪️Prowler x 4 lengths with wall sit. Repeat x2
🔹 Bench press x12. 5 sets
🔹 Overhead press x 8 superset with weighted front presses x12. 5 sets
🔹 Skull crushers x 15 superset with press ups x10. 5 sets.
#knowledgefitness #gym #gymtime #workout #motivation #fitness #fitnessjourney #healthjourney #irishfitfam #nifitfam #wellbeing #health #lifestyle #weights #weightstraining #strengthfeed #fullbodyworkout #earlyriser #girlswholift #strongwomen #squats #benchpress #doms
“If you are persistent, you will get it. If you are consistent, you will keep it.” Wake up, Work out and feel AWESOME 👊🏻 Full body workout- ▪️Barbell squats x 10 superset with Dumbbell lunges x8 (each leg) 5 sets. ▪️ Romanian Deadlifts x 12 superset with single leg lunges x 8 (each leg). 5 sets. ▪️Prowler x 4 lengths with wall sit. Repeat x2 🔹 Bench press x12. 5 sets 🔹 Overhead press x 8 superset with weighted front presses x12. 5 sets 🔹 Skull crushers x 15 superset with press ups x10. 5 sets. #knowledgefitness  #gym  #gymtime  #workout  #motivation  #fitness  #fitnessjourney  #healthjourney  #irishfitfam  #nifitfam  #wellbeing  #health  #lifestyle  #weights  #weightstraining  #strengthfeed  #fullbodyworkout  #earlyriser  #girlswholift  #strongwomen  #squats  #benchpress  #doms 
Its been awhile from i posted due to not training after having a small operation that took a little longer than planned to recover from.

But back at it today.. Intense shoulder and biceps workout this morning. No better feeling than see small body change rather than looking at numbers on the scales.

#AttackWithYourMindAndYourBodyWillFollow
#PrimalStrengthAndFitness #goals #gym #bodychange #fitfam #nifitfam
Great turnout tonight in that freezing weather. Super to see everyone smashing it right up until Christmas! Working hard to finish off a night of heavy squats with a 9 min emom - 6 kb swings 24/16kg
6 goblet squats 
6 lunges  #tribestrengthandfitness #tribe #menstrengthandconditioninhg #strengthandconditioning #crossfit #fitness #gym #moiragym #moiravillage #coarmagh #irishfitfam #nifitfam #health
Time is ticking.. 9 days 🙌🏻 #putyourbackintoit
Gussy, Christmas Elf 🎅🏻 @aldorito bought him this wee outfit tonight for Christmas and couldn’t wait to get it on him 😂 can’t cope with the cuteness ❤️ #foxredlab #love #cute #puppy #frllove #foxred #labrador #labstagram #christmas #elf
Love seeing push presses back in my programme! One of my favourites. I am definitely a fan of pressing things over my head 🏋🏼‍♀️🖤 always remembering with these to contract my glutes throughout & as I get the bar overhead to keep my base strong ✌🏻it really bloody helps! Today’s session included these + cleans + chin ups + snatch high pulls ☠️ #thatbreathingisonpoint #ilikewearingtheoldesttshirtsicanfind
Love seeing push presses back in my programme! One of my favourites. I am definitely a fan of pressing things over my head 🏋🏼‍♀️🖤 always remembering with these to contract my glutes throughout & as I get the bar overhead to keep my base strong ✌🏻it really bloody helps! Today’s session included these + cleans + chin ups + snatch high pulls ☠️ #thatbreathingisonpoint  #ilikewearingtheoldesttshirtsicanfind 
We know sometimes the last thing you want to do post-workout is to slave over a cooker.
With these natural @performancemeals, those moments of cooking dread can be a thing of the past.
They're high in protein & packed with complex carbs.
They're made with 100% natural ingredients...perfect for adding a little tasty variety to your diet.
These are available online only at the moment in three flavours at €4.75 each. We deliver nationwide via www.bodyfirst.ie with free delivery over €50 & next day delivery.
We know sometimes the last thing you want to do post-workout is to slave over a cooker. With these natural @performancemeals, those moments of cooking dread can be a thing of the past. They're high in protein & packed with complex carbs. They're made with 100% natural ingredients...perfect for adding a little tasty variety to your diet. These are available online only at the moment in three flavours at €4.75 each. We deliver nationwide via www.bodyfirst.ie with free delivery over €50 & next day delivery.
Some Monday Motivation 🙌
Eat well, feel swell
Some Monday Motivation 🙌 Eat well, feel swell
The most laziest food day 😂
Some days you just need food that is very little hassle but tasty.
Sunday’s brunch was a 2 egg omelette with red onion, ham, mushrooms, sweet corn, peppers and cheese 🍳
Tonight was a warming bowl of spicy lentil soup. 🥣
Snacks- galaxy and Lindt because chocolate is life 🍫
#food #foodie #fitfood #lazyday #fitnessmotivation #foodlife #recipe #omlette #soup #brunch #sundayfunday #coupleday #healthjourney #fitnessjourney #irishfitfam #fitfamily #nifitfam #positivevibes #mindbodysoul #strengthfeed #healthy #healthylifestyle
The most laziest food day 😂 Some days you just need food that is very little hassle but tasty. Sunday’s brunch was a 2 egg omelette with red onion, ham, mushrooms, sweet corn, peppers and cheese 🍳 Tonight was a warming bowl of spicy lentil soup. 🥣 Snacks- galaxy and Lindt because chocolate is life 🍫 #food  #foodie  #fitfood  #lazyday  #fitnessmotivation  #foodlife  #recipe  #omlette  #soup  #brunch  #sundayfunday  #coupleday  #healthjourney  #fitnessjourney  #irishfitfam  #fitfamily  #nifitfam  #positivevibes  #mindbodysoul  #strengthfeed  #healthy  #healthylifestyle 
22 weeks from yesterday! signed up and ready 👊
22 weeks from yesterday! signed up and ready 👊
BE THE FIRST, BE A DOMINO 
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For a line of dominos to fall, one has to fall first, which then leaves the others choiceless to then do the same. That domino that falls is hoping that the next person that sees this is inspired to be a domino. When you get that feeling, like you have to be a first, do it! There are too few people to be that domino, too few people that aren't afraid to fall. It is our duty to be a domino, not just when its difficult,  especially when its difficult. 🏆

Inspired by my line of dominos❤ - #inspired #dominos #dontbeaffraidtofall #beafirst #motivationalquote
BE THE FIRST, BE A DOMINO __________________________________________________ For a line of dominos to fall, one has to fall first, which then leaves the others choiceless to then do the same. That domino that falls is hoping that the next person that sees this is inspired to be a domino. When you get that feeling, like you have to be a first, do it! There are too few people to be that domino, too few people that aren't afraid to fall. It is our duty to be a domino, not just when its difficult, especially when its difficult. 🏆 Inspired by my line of dominos❤ - #inspired  #dominos  #dontbeaffraidtofall  #beafirst  #motivationalquote 
🌙💚🌟⛄️🎄❤️
Christmas time....mistletoe & (too much) wine 🥂🎼
🌙💚🌟⛄️🎄❤️ Christmas time....mistletoe & (too much) wine 🥂🎼
Have you tried our flavoured Bodyfirst Nut'R Butter range yet? 
They're a spoon in mouth job, so tasty 😍
🔹Milk Chocolate Peanut Butter with Fulfil peanut & caramel protein bar chunks (The original bar in the jar)
🔹White Chocolate Peanut Bueno Butter (A full Kinder Bueno bar in it)
🔹Cleantella Crunch (The healthiest Nutella alternative on the market).
We also do 1kg tubs of 100% Natural Peanut Butter at only €5.99 and 100% Natural Almond Butter only €14.99 (cheapest price in Ireland).
Get our Nut'R Butter range in all our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50.
Have you tried our flavoured Bodyfirst Nut'R Butter range yet? They're a spoon in mouth job, so tasty 😍 🔹Milk Chocolate Peanut Butter with Fulfil peanut & caramel protein bar chunks (The original bar in the jar) 🔹White Chocolate Peanut Bueno Butter (A full Kinder Bueno bar in it) 🔹Cleantella Crunch (The healthiest Nutella alternative on the market). We also do 1kg tubs of 100% Natural Peanut Butter at only €5.99 and 100% Natural Almond Butter only €14.99 (cheapest price in Ireland). Get our Nut'R Butter range in all our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50.
The snow is thawing, the Christmas parties are in full swing, the hangover is real 🙈 •Join us for Sunday brunch, fantastic coffee, good food & we have cake 🍰 #onsundaywebrunch #goodnessrocks #healthyfood #tastyfood #nifitfam #localfood
Knowledge Fitness Night Out 😃🎉
My first Christmas party of the year and it couldn’t have been a better one. 😃
It’s great to get dressed up and able to talk properly to all my gym buddies instead of trying to talk in a gym class which is usually a fail 😂
#gymnightout #partytime #coach #banbridge #gym #gymgirl #fitlife #christmasparty #christmastime #countdown #gymgoals #fitnessjourney #healthjourney #irishfitfam #nifitfam #positivity #food #foodie #bloglife #strength #training
Knowledge Fitness Night Out 😃🎉 My first Christmas party of the year and it couldn’t have been a better one. 😃 It’s great to get dressed up and able to talk properly to all my gym buddies instead of trying to talk in a gym class which is usually a fail 😂 #gymnightout  #partytime  #coach  #banbridge  #gym  #gymgirl  #fitlife  #christmasparty  #christmastime  #countdown  #gymgoals  #fitnessjourney  #healthjourney  #irishfitfam  #nifitfam  #positivity  #food  #foodie  #bloglife  #strength  #training 
☀️HONEYMOON BOOKED ☀️
Change of plan to our original thoughts of Australia 🙈 
Instead we have went for- Dubai-Singapore-Bali 💕👫☀️
Roll on wedding and honeymoon- October 18 is going to be amazing 💕
#honeymoon #stattavel #dubai #singapore #bali #holiday #excited #shreddingforthehoneymoon #irishfitfam #nifitfam #fitfamily #healthjourney #fitnessjourney #wanderlust #travelcouple #couplegoals #wedding #october #autumnwedding #traveldubai #travelsingapore #travelbali #travelgoals
☀️HONEYMOON BOOKED ☀️ Change of plan to our original thoughts of Australia 🙈 Instead we have went for- Dubai-Singapore-Bali 💕👫☀️ Roll on wedding and honeymoon- October 18 is going to be amazing 💕 #honeymoon  #stattavel  #dubai  #singapore  #bali  #holiday  #excited  #shreddingforthehoneymoon  #irishfitfam  #nifitfam  #fitfamily  #healthjourney  #fitnessjourney  #wanderlust  #travelcouple  #couplegoals  #wedding  #october  #autumnwedding  #traveldubai  #travelsingapore  #travelbali  #travelgoals 
While working up to our heavy cleans today Phil smashed his previous heaviest lift with 85kg. While I was at mine I thought I’d try and impromptu split jerk with wobbly feet, as my previous best clean and jerk was 80, so pleased to hit 85 even tho I near fell over. Goal for next year is 100kg! Time to get to work! 
#2018goals #tribestrengthandfitness #strengthandconditioning #gym #moiragym #moiravillage #gymcommunity #strength #fitfam #crossfit #olympiclifting #nifitfam #PB #progress
While working up to our heavy cleans today Phil smashed his previous heaviest lift with 85kg. While I was at mine I thought I’d try and impromptu split jerk with wobbly feet, as my previous best clean and jerk was 80, so pleased to hit 85 even tho I near fell over. Goal for next year is 100kg! Time to get to work! #2018goals  #tribestrengthandfitness  #strengthandconditioning  #gym  #moiragym  #moiravillage  #gymcommunity  #strength  #fitfam  #crossfit  #olympiclifting  #nifitfam  #PB  #progress 
200kg 4x5 squats ✅
135kg x4 bench ✅
125kg 5x5 bench ✅

Comfortable enough 🙋🏽‍♂️
#squats #bench #powerlifting #nipf #nifitfam #ipf #ironathletes #eatsleephabitrepeat #progress #ni #belfast #belfastcity #northernireland #sbd #strength #strengthtraining
We snow “Ballin” up in here!⛄️😎..
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#SnoWhatAmSayin
Do you find the gym actually fun? Or do you just go because you feel you have to? Today we had great fun practising handstands and handstand walk progressions, a variation of pull ups using the rings instead, and working on some heavier cleans singles. Some previous PR’s beat, some able to get into a handstand on the wall for the first time. Great morning of progress and most importantly FUN! if you don’t have fun training what’s the point! Handstand walks are gonna be the coolest party trick ever 😉 
#tribestrengthandfitness #tribe #gymcommunity #gym #christmasfun #crossfit #strengthandconditioning #strength #cleans #strength #nutrition #moiragym #moiravillage #nifitfam #irishfitfam #fitfam #funatthegym #learningnewskills
Do you find the gym actually fun? Or do you just go because you feel you have to? Today we had great fun practising handstands and handstand walk progressions, a variation of pull ups using the rings instead, and working on some heavier cleans singles. Some previous PR’s beat, some able to get into a handstand on the wall for the first time. Great morning of progress and most importantly FUN! if you don’t have fun training what’s the point! Handstand walks are gonna be the coolest party trick ever 😉 #tribestrengthandfitness  #tribe  #gymcommunity  #gym  #christmasfun  #crossfit  #strengthandconditioning  #strength  #cleans  #strength  #nutrition  #moiragym  #moiravillage  #nifitfam  #irishfitfam  #fitfam  #funatthegym  #learningnewskills 
Finally hitting 160KG for sets of 5, feeling fairly comfortable and making some sort of progress!
Finally hitting 160KG for sets of 5, feeling fairly comfortable and making some sort of progress!
Don't forget to unplug and recharge this weekend 💓
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The best bits of our life aren't captured on 📸
Don't forget to unplug and recharge this weekend 💓 _ The best bits of our life aren't captured on 📸
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🧐How to use your Calorie Bank?✅
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💵The banking of calories works in a similar fashion as your checking account or debit card.  For example, if you invite your main squeeze to dinner and a movie on Friday, you have to make sure you have the funds to cover your outing. So you save a few extra bucks Monday through Friday, therefore providing sufficient money in your account to spend on the evening out.  Now, apply the same principle with the calorie banking.  By eating at the lower end of your recommended calorie range Monday through Friday, you can accumulate a few more calories to spend on your Saturday splurge day, while still remaining within your weekly budget when you take the average for the seven day period.  While this gives you more calories to spend on your special day, it still requires planning. .
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This works because a single day of calories (whether low or high) won't make or break your weight loss. It's the overall trend—or weekly average—of calories that affects changes in your body.
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🔹Online Training 🔸1-2-1 Training 🔹Group Training
🔸Boxing🔹Nutrition Plans🔸
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📧Email: andrewmcauleypt@gmail.com1
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💻Website: www.team-op.com
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📲Facebook: Andrew Mc Auley
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🐥Twitter: teamop_belfast
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#irishfitfam #ukfitfam #decication #motivation #ukfitness #followme #nifitfam #personaltrainer #belfast #puregym #puregymlisburn #fatloss #weightloss #diet #couldbeyou #Andrewmcauleypt #banking #pictureoftgeday #teamop#tank #footfetishnation #foodporn
. . 🧐How to use your Calorie Bank?✅ . 💵The banking of calories works in a similar fashion as your checking account or debit card. For example, if you invite your main squeeze to dinner and a movie on Friday, you have to make sure you have the funds to cover your outing. So you save a few extra bucks Monday through Friday, therefore providing sufficient money in your account to spend on the evening out. Now, apply the same principle with the calorie banking. By eating at the lower end of your recommended calorie range Monday through Friday, you can accumulate a few more calories to spend on your Saturday splurge day, while still remaining within your weekly budget when you take the average for the seven day period. While this gives you more calories to spend on your special day, it still requires planning. . . . This works because a single day of calories (whether low or high) won't make or break your weight loss. It's the overall trend—or weekly average—of calories that affects changes in your body. . . ▪️▪️▪️▪️▪️▪️▪️▪️ . . 🔹Online Training 🔸1-2-1 Training 🔹Group Training 🔸Boxing🔹Nutrition Plans🔸 . 📧Email: andrewmcauleypt@gmail.com1 . 💻Website: www.team-op.com . 📲Facebook: Andrew Mc Auley . 🐥Twitter: teamop_belfast . ▪️▪️▪️▪️▪️▪️▪️▪️ . . #irishfitfam  #ukfitfam  #decication  #motivation  #ukfitness  #followme  #nifitfam  #personaltrainer  #belfast  #puregym  #puregymlisburn  #fatloss  #weightloss  #diet  #couldbeyou  #Andrewmcauleypt  #banking  #pictureoftgeday  #teamop #tank  #footfetishnation  #foodporn 
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@marksandspencer- new stoneless avocados launched. Now it’s so much easier to get good fats into your diet ✅💪🏻👏🥑
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🔹Online Training 🔸1-2-1 Training 🔹Group Training
🔸Boxing🔹Nutrition Plans🔸
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📧Email: andrewmcauleypt@gmail.com1
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💻Website: www.team-op.com
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📲Facebook: Andrew Mc Auley
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🐥Twitter: teamop_belfast
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#irishfitfam #ukfitfam #decication #motivation #ukfitness #followme #nifitfam #personaltrainer #belfast #puregym #puregymlisburn #fatloss #weightloss #andrewmcauley_fitness #andrewmcauleypt #pictureoftgeday
. . @marksandspencer- new stoneless avocados launched. Now it’s so much easier to get good fats into your diet ✅💪🏻👏🥑 . . . ▪️▪️▪️▪️▪️▪️▪️▪️ . . 🔹Online Training 🔸1-2-1 Training 🔹Group Training 🔸Boxing🔹Nutrition Plans🔸 . 📧Email: andrewmcauleypt@gmail.com1 . 💻Website: www.team-op.com . 📲Facebook: Andrew Mc Auley . 🐥Twitter: teamop_belfast . ▪️▪️▪️▪️▪️▪️▪️▪️ . . #irishfitfam  #ukfitfam  #decication  #motivation  #ukfitness  #followme  #nifitfam  #personaltrainer  #belfast  #puregym  #puregymlisburn  #fatloss  #weightloss  #andrewmcauley_fitness  #andrewmcauleypt  #pictureoftgeday 
After a 5 week block time to test my 1RM, previous 142.5kg about 6/7 months ago. Hit 160kg which is double bodyweight, although not massive for some im happy with that. Felt like could have maybe hit 165 but I as you see my form at 160 wasn’t great! Felt good to up my max to round off the year! Some 1 rep max testing next week on some of the other lifts too. #tribestrengthandfitness #deadlift #1repmax #gym #strength #weightstraining #weightlifting #nutrition #gymcommunity #moiravillage #moiragym #progress #strengthandconditioning #crossfit #nifitfam
After a 5 week block time to test my 1RM, previous 142.5kg about 6/7 months ago. Hit 160kg which is double bodyweight, although not massive for some im happy with that. Felt like could have maybe hit 165 but I as you see my form at 160 wasn’t great! Felt good to up my max to round off the year! Some 1 rep max testing next week on some of the other lifts too. #tribestrengthandfitness  #deadlift  #1repmax  #gym  #strength  #weightstraining  #weightlifting  #nutrition  #gymcommunity  #moiravillage  #moiragym  #progress  #strengthandconditioning  #crossfit  #nifitfam 
Dreaming of Belgian waffles 😍 missing wandering around the cobbled streets of Brussels eating sweet treats 😂 instead I’m here waiting for it to be time to head in for night shifts 👀🙄 on the other hand I did a 40kg x3 bench and 82.5kg x3 squat...YESSSS! 😁 #Brussels #Belgium #travel #wanderlust #holidays #waffles
Dreaming of Belgian waffles 😍 missing wandering around the cobbled streets of Brussels eating sweet treats 😂 instead I’m here waiting for it to be time to head in for night shifts 👀🙄 on the other hand I did a 40kg x3 bench and 82.5kg x3 squat...YESSSS! 😁 #Brussels  #Belgium  #travel  #wanderlust  #holidays  #waffles 
Let it Snow ❄️
As much as I love the snow, I don’t like driving in it or missing a day off work so I managed to make it to my local town to work for the day.
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This calls for a unexpected lunch treat as my lunch is sitting in the fridge in my normal office 🙈
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Big bowl of potato and leek soup while watching the snow fall ❄️
#lunch #treats #soup #potatoandleeksoup #snow #snowing #food #winter #watchingthesnowfall #mindfulness #positivity #fitnessjourney #irishfitfam #nifitfam #fitfam #refuel #healthjourney #strength #recipes #blogger #rosehip #healthyfood #healthylifestyle
Let it Snow ❄️ As much as I love the snow, I don’t like driving in it or missing a day off work so I managed to make it to my local town to work for the day. 🌨 This calls for a unexpected lunch treat as my lunch is sitting in the fridge in my normal office 🙈 🌨 Big bowl of potato and leek soup while watching the snow fall ❄️ #lunch  #treats  #soup  #potatoandleeksoup  #snow  #snowing  #food  #winter  #watchingthesnowfall  #mindfulness  #positivity  #fitnessjourney  #irishfitfam  #nifitfam  #fitfam  #refuel  #healthjourney  #strength  #recipes  #blogger  #rosehip  #healthyfood  #healthylifestyle 
Fancy winning this cracking O.N/BSN prize hamper? Handy for a Christmas present for any fitness fan!

The prize includes
🔹BSN/Conor McGregor t-shirt
🔹ON 30 gym towel
🔹ON stainless steel gold shaker
🔹ON GS Whey protein 15 servings
🔹ON Amino Energy ice core water bottle
🔹ON Smartshaker
🔹ON sports bottle 
Head over to our Facebook page now to enter. Winner will be chosen on Monday
Fancy winning this cracking O.N/BSN prize hamper? Handy for a Christmas present for any fitness fan! The prize includes 🔹BSN/Conor McGregor t-shirt 🔹ON 30 gym towel 🔹ON stainless steel gold shaker 🔹ON GS Whey protein 15 servings 🔹ON Amino Energy ice core water bottle 🔹ON Smartshaker 🔹ON sports bottle Head over to our Facebook page now to enter. Winner will be chosen on Monday
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Just did a whole chest workout and then decided to take the 46’s out for a wee set to finish off.
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💪🏻Dam my chest is sore 🙃
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🔹Online Training 🔸1-2-1 Training 🔹Group Training
🔸Boxing🔹Nutrition Plans🔸
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📧Email: andrewmcauleypt@gmail.com1
.
💻Website: www.team-op.com
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📲Facebook: Andrew Mc Auley
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🐥Twitter: teamop_belfast
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#irishfitfam #ukfitfam #decication #motivation #ukfitness #followme #nifitfam #personaltrainer #belfast #puregym #puregymlisburn #fatloss #weightloss #diet #couldbeyou #Andrewmcauleypt #teamoptimumphysique #gymtime #treadmill #gainz #workout #getStrong #getfit #justdoit #mcm #teamop
. . Just did a whole chest workout and then decided to take the 46’s out for a wee set to finish off. . 💪🏻Dam my chest is sore 🙃 . . ▪️▪️▪️▪️▪️▪️▪️▪️ . . 🔹Online Training 🔸1-2-1 Training 🔹Group Training 🔸Boxing🔹Nutrition Plans🔸 . 📧Email: andrewmcauleypt@gmail.com1 . 💻Website: www.team-op.com . 📲Facebook: Andrew Mc Auley . 🐥Twitter: teamop_belfast . ▪️▪️▪️▪️▪️▪️▪️▪️ . . #irishfitfam  #ukfitfam  #decication  #motivation  #ukfitness  #followme  #nifitfam  #personaltrainer  #belfast  #puregym  #puregymlisburn  #fatloss  #weightloss  #diet  #couldbeyou  #Andrewmcauleypt  #teamoptimumphysique  #gymtime  #treadmill  #gainz  #workout  #getStrong  #getfit  #justdoit  #mcm  #teamop 
Good man Nigel. Looking forward to this monster drip. 👌🏻
Good man Nigel. Looking forward to this monster drip. 👌🏻
Not long back from Brussels and need another holiday already 💆🏼‍♀️ must be the thought of weekend nights that’s doing it 😂 I’ll soon be famous for taking photos of @rosco_creative taking photos 🤯🙈 #photography #Sony #a5000 #brussels #belgium #homeofthesprout #andthewaffle #love #boyfriend
A day spent preparing! I want to do a seminar early January in the gym, to talk through 5 simple steps that everyone can implement to kick start their fat loss journey. No fad diets, no crash dieting, simple solid sensible steps to losing fat for good. Excited to announce more over the next week or two! Keep an eye out, especially if you live in and around the Moira area! 
Even got a @bencoomber quote in there 😉💪🏻
#changingthegame #tribestrengthandfitness #tribe #moiragym #moiravillage #fatloss #fatlossjourney #progress #nutrition #weightstraining #crossfit #strength #strengthtraining #strengthandconditioning #nifitfam
A day spent preparing! I want to do a seminar early January in the gym, to talk through 5 simple steps that everyone can implement to kick start their fat loss journey. No fad diets, no crash dieting, simple solid sensible steps to losing fat for good. Excited to announce more over the next week or two! Keep an eye out, especially if you live in and around the Moira area! Even got a @bencoomber quote in there 😉💪🏻 #changingthegame  #tribestrengthandfitness  #tribe  #moiragym  #moiravillage  #fatloss  #fatlossjourney  #progress  #nutrition  #weightstraining  #crossfit  #strength  #strengthtraining  #strengthandconditioning  #nifitfam 
One of the quickest selling pre-workouts we've seen in a long time, Bring the Chaos, is back in stock!!
If you're looking for a potent pre-workout, this is the one for you.
It's available online now at www.bodyfirst.ie and it's in our Clontarf store too.
It will be in Ranelagh & Swords on Friday, we'll announce on Snapchat (teambodyfirst) and our InstaStory when it's in those stores to buy.
One of the quickest selling pre-workouts we've seen in a long time, Bring the Chaos, is back in stock!! If you're looking for a potent pre-workout, this is the one for you. It's available online now at www.bodyfirst.ie and it's in our Clontarf store too. It will be in Ranelagh & Swords on Friday, we'll announce on Snapchat (teambodyfirst) and our InstaStory when it's in those stores to buy.
Since last year of competing I have been pushing hard on working on my legs as the where laging behind want more size and fuller look for 2018 nifma, bnbf shows so far so good keep the gains coming got love off season 😊💪💪💪💪💪. You only get out what you put in work hard visualise and see your goals and you will achieve them 💪

100% committed 100% in it to win 💪 🏆

#nifma #nifmagazine #bnbf2017 #over40physique #over40naturalbodybuilding #naturalbodybuilder #bodybuildingphotography #bodybuildingmotivation #fitnesslifestyle #iamlegend #irishfitfam #nifitfam #nifitness #northernireland #beawarrior #Lurgantown #over40andfit #bodybuildinglifestyle #inspirationalquotes
Since last year of competing I have been pushing hard on working on my legs as the where laging behind want more size and fuller look for 2018 nifma, bnbf shows so far so good keep the gains coming got love off season 😊💪💪💪💪💪. You only get out what you put in work hard visualise and see your goals and you will achieve them 💪 100% committed 100% in it to win 💪 🏆 #nifma  #nifmagazine  #bnbf2017  #over40physique  #over40naturalbodybuilding  #naturalbodybuilder  #bodybuildingphotography  #bodybuildingmotivation  #fitnesslifestyle  #iamlegend  #irishfitfam  #nifitfam  #nifitness  #northernireland  #beawarrior  #Lurgantown  #over40andfit  #bodybuildinglifestyle  #inspirationalquotes 
Current lunch obsession 💕
This little concoction is the most simple but delicious lunch EVER (in my opinion 🙈)
Spinach, quinoa, a selection of roasted veg (pepper, red onion, carrot, parsnip, courgette, aubergine and sweet potato) and my homemade tahini dressing! 
I pretty much roast a massive batch of veggies that will last me 4-5days and keep them in the fridge. 
Although I find when I open the fridge I’m snacking on them too 😂 
#lunch #food #foodie #roastedveggies #tahini #homemadedressing #delicious #eattherainbow #irishfitfam #nifitfam #fitness #foodmotivation #fitnessjourney #healthjourney #fitspo #fitlife #gym #refuel #strength #healthyeating #healthylifestyle #foodblogging #eatyourveggies #positivity
Current lunch obsession 💕 This little concoction is the most simple but delicious lunch EVER (in my opinion 🙈) Spinach, quinoa, a selection of roasted veg (pepper, red onion, carrot, parsnip, courgette, aubergine and sweet potato) and my homemade tahini dressing! I pretty much roast a massive batch of veggies that will last me 4-5days and keep them in the fridge. Although I find when I open the fridge I’m snacking on them too 😂 #lunch  #food  #foodie  #roastedveggies  #tahini  #homemadedressing  #delicious  #eattherainbow  #irishfitfam  #nifitfam  #fitness  #foodmotivation  #fitnessjourney  #healthjourney  #fitspo  #fitlife  #gym  #refuel  #strength  #healthyeating  #healthylifestyle  #foodblogging  #eatyourveggies  #positivity 
Early Morning WOD 👊🏻
This session may look ok until you begin, I have never had much upper body strength so when @rmcgaz15 makes you do 177 over head presses in 45 mins, my arms aren’t going to function today and I doubt tomorrow 🙈
OHP- over head press
BBJO- burpee box jump over 
#wod #workout #workoutmotivation #weights #strength #rossfit #knowledgefitness #banbridge #earlymorning #gym #gymgirl #fitnessjourney #healthjourney #fitness #upperbody #deadlifts #irishfitfam #nifitfam #positivity #mindovermatter #girlswholift #training #strongwomen #bbg #girlgains
Early Morning WOD 👊🏻 This session may look ok until you begin, I have never had much upper body strength so when @rmcgaz15 makes you do 177 over head presses in 45 mins, my arms aren’t going to function today and I doubt tomorrow 🙈 OHP- over head press BBJO- burpee box jump over #wod  #workout  #workoutmotivation  #weights  #strength  #rossfit  #knowledgefitness  #banbridge  #earlymorning  #gym  #gymgirl  #fitnessjourney  #healthjourney  #fitness  #upperbody  #deadlifts  #irishfitfam  #nifitfam  #positivity  #mindovermatter  #girlswholift  #training  #strongwomen  #bbg  #girlgains 
The best gift you can ever give yourself is a lifetime full of adventures with the most beautiful people who make you feel good from the inside-out 🌟.
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Don't forget you are the average of the 5 people you surround yourself with the most. What you believe you become 🌙.
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Dreamin' of sunnier days with my favorite people 🌈
The best gift you can ever give yourself is a lifetime full of adventures with the most beautiful people who make you feel good from the inside-out 🌟. _ Don't forget you are the average of the 5 people you surround yourself with the most. What you believe you become 🌙. _ Dreamin' of sunnier days with my favorite people 🌈
REMEMBER, GRIND BUT BE GRATEFUL 
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This whole cast situation isn't the greatest, missing out on so many things. Training, sunbeds, putting my hair up, booty pump, small waist and driving 😑 it really does make you grateful for the simple things in life. Think I'm crazy if i get a sunbed with my arm out the door? 😂😂 gaddd I just wanna be able to do things again 😓😓 #humpday #grindandbegrateful #sunbed #bootypump
REMEMBER, GRIND BUT BE GRATEFUL ___________________________________________________ This whole cast situation isn't the greatest, missing out on so many things. Training, sunbeds, putting my hair up, booty pump, small waist and driving 😑 it really does make you grateful for the simple things in life. Think I'm crazy if i get a sunbed with my arm out the door? 😂😂 gaddd I just wanna be able to do things again 😓😓 #humpday  #grindandbegrateful  #sunbed  #bootypump 
We have some short-dated @optimumnutrition_ie Gold Standard whey protein (15 servings) in stock.
Normal price is €21.99 but you can get Nov '17 pouches for only €10 and Jan '18 for €15.
These are only available online so get them now from www.bodyfirst.ie/product-category/clearance
We have some short-dated @optimumnutrition_ie Gold Standard whey protein (15 servings) in stock. Normal price is €21.99 but you can get Nov '17 pouches for only €10 and Jan '18 for €15. These are only available online so get them now from www.bodyfirst.ie/product-category/clearance
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Night Time Superfoods: sleep n’ grow
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Overnight muscle growth and recovery can easily be overlooked. But with a couple of pre-bed tricks up your pyjama sleeve, it’s incredibly easy to give yourself an effortless edge.
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Live Yoghurt
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Natural yoghurt contains a perfect balance of protein, carbs and fat. A pre-bed 250g serving will give you a slow-release 15g of protein which is sure to keep your muscles ticking over until morning. You’ll also be getting a whack of probiotics for gut health – helping digest food, maximising your nutrient uptake. Opt for grass-fed organic plain yoghurt with no added starch. Also, avoid the low-fat options because you’ll be missing out on good fats like fat-burning CLA.
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Sesame Seeds
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Struggle to sleep? If you’re not catching enough quality kip, your muscles won’t get a chance to recover and all your bench press labours could be wasted. Sesame seeds are one of the highest food sources of tryptophan. Tryptophan is a precursor to serotonin, the body’s feel good hormone which will put you to sleep in no time. Lights out.
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🔹Online Training 🔸1-2-1 Training 🔹Group Training
🔸Boxing🔹Nutrition Plans🔸
.
📧Email: andrewmcauleypt@gmail.com1
.
💻Website: www.team-op.com
.
📲Facebook: Andrew Mc Auley
.
🐥Twitter: teamop_belfast
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#irishfitfam #ukfitfam #decication #motivation #ukfitness #followme #nifitfam #personaltrainer #belfast #puregym #puregymlisburn #fatloss #weightloss #diet #couldbeyou #Andrewmcauleypt #teamoptimumphysique #pictureoftgeday #eatgood #tank #cleaneating #superfoods #ni #nojuckfood
. . Night Time Superfoods: sleep n’ grow . Overnight muscle growth and recovery can easily be overlooked. But with a couple of pre-bed tricks up your pyjama sleeve, it’s incredibly easy to give yourself an effortless edge. . Live Yoghurt . Natural yoghurt contains a perfect balance of protein, carbs and fat. A pre-bed 250g serving will give you a slow-release 15g of protein which is sure to keep your muscles ticking over until morning. You’ll also be getting a whack of probiotics for gut health – helping digest food, maximising your nutrient uptake. Opt for grass-fed organic plain yoghurt with no added starch. Also, avoid the low-fat options because you’ll be missing out on good fats like fat-burning CLA. . Sesame Seeds . Struggle to sleep? If you’re not catching enough quality kip, your muscles won’t get a chance to recover and all your bench press labours could be wasted. Sesame seeds are one of the highest food sources of tryptophan. Tryptophan is a precursor to serotonin, the body’s feel good hormone which will put you to sleep in no time. Lights out. . . ▪️▪️▪️▪️▪️▪️▪️▪️ . . 🔹Online Training 🔸1-2-1 Training 🔹Group Training 🔸Boxing🔹Nutrition Plans🔸 . 📧Email: andrewmcauleypt@gmail.com1 . 💻Website: www.team-op.com . 📲Facebook: Andrew Mc Auley . 🐥Twitter: teamop_belfast . ▪️▪️▪️▪️▪️▪️▪️▪️ . . #irishfitfam  #ukfitfam  #decication  #motivation  #ukfitness  #followme  #nifitfam  #personaltrainer  #belfast  #puregym  #puregymlisburn  #fatloss  #weightloss  #diet  #couldbeyou  #Andrewmcauleypt  #teamoptimumphysique  #pictureoftgeday  #eatgood  #tank  #cleaneating  #superfoods  #ni  #nojuckfood 
Make today's Hump Day a Pump day 💪
Hit the gym and if you need to stock up on supps & healthy snacks, we're open til 9pm every Wednesday in Clontarf & Ranelagh.
All stores including Swords are open til 9 on Thursdays.
Make today's Hump Day a Pump day 💪 Hit the gym and if you need to stock up on supps & healthy snacks, we're open til 9pm every Wednesday in Clontarf & Ranelagh. All stores including Swords are open til 9 on Thursdays.
40 KG weighted dips 4 x 4.

Progress 👀
40 KG weighted dips 4 x 4. Progress 👀
Touchy McFeely

One of the things I disliked about personal training, before and even when I started out was that there always seemed to be hands all over the client during a session. Would I want someones hands all over me on the 11th rep on the last set of 4 x 12 Leg Extensions? I promised myself that would never be me as a coach if I ever was one. Well... ...things change.

What’s the purpose of a ‘hands on’ approach to personal training? Is it so a male trainer can gently caress the thigh of a young female client during a hip adduction exercise? In some rare cases, maybe 👀 There’s a very small minority of trainers out there that have a sleezy rep and it does put people off for sure.

Then there’s the other angle. How are we, as coaches going to know if a client is engaging/recruiting muscle(s)? By sight? Sometimes that’s not enough and the eye can deceive. By feel? YES. There’s no other way. (Unless you have them hooked up to a Richter scale) 👀 How is the client going to know if they’re hitting the right spot if they can’t feel the named exercise hitting the named muscle and they’re just pulling or pushing for the sake of pulling or pushing? 
Knowing how to engage and recruit muscle is critical for growth of new tissue. Maybe that’s why you’ve stalled in your ‘bulking’ phase? Lack of understnding? Could be. 
The fitness industry is a never-ending cascade of changing and differing opinions. There is no such thing as generic perfect execution for an exercise. But there is the perfect execution for YOU. Try your best to find it. FEEL the muscle working. 
Or find a coach who’ll help you find it. It could save you time, effort and money in the long run.

Do I now employ a more hands-on approach to coaching clients, than what I used to? No doubt. Does your coach? If so, he or she is probably pretty good.

Inexperience and a stubborn personal opinion has held me back as a coach in specific areas. I’ll continue to learn, adapt and progress though.
Touchy McFeely One of the things I disliked about personal training, before and even when I started out was that there always seemed to be hands all over the client during a session. Would I want someones hands all over me on the 11th rep on the last set of 4 x 12 Leg Extensions? I promised myself that would never be me as a coach if I ever was one. Well... ...things change. What’s the purpose of a ‘hands on’ approach to personal training? Is it so a male trainer can gently caress the thigh of a young female client during a hip adduction exercise? In some rare cases, maybe 👀 There’s a very small minority of trainers out there that have a sleezy rep and it does put people off for sure. Then there’s the other angle. How are we, as coaches going to know if a client is engaging/recruiting muscle(s)? By sight? Sometimes that’s not enough and the eye can deceive. By feel? YES. There’s no other way. (Unless you have them hooked up to a Richter scale) 👀 How is the client going to know if they’re hitting the right spot if they can’t feel the named exercise hitting the named muscle and they’re just pulling or pushing for the sake of pulling or pushing? Knowing how to engage and recruit muscle is critical for growth of new tissue. Maybe that’s why you’ve stalled in your ‘bulking’ phase? Lack of understnding? Could be. The fitness industry is a never-ending cascade of changing and differing opinions. There is no such thing as generic perfect execution for an exercise. But there is the perfect execution for YOU. Try your best to find it. FEEL the muscle working. Or find a coach who’ll help you find it. It could save you time, effort and money in the long run. Do I now employ a more hands-on approach to coaching clients, than what I used to? No doubt. Does your coach? If so, he or she is probably pretty good. Inexperience and a stubborn personal opinion has held me back as a coach in specific areas. I’ll continue to learn, adapt and progress though.
Another session done💃🏼
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Between work, powerlifting training and photoshoot prep I don’t know how I’m still feeling this good! -
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One thing I’ve upped, is the quality of my food, think that’s helped quite a lot🙌🏻
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2 Weeks till the shoot, enjoy Christmas then focus on Power body building for the next while. I think a very long term bulk is needed, though if so,  I’ll be taking it as slow as possible!
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Possibly a powerlifting meet around March which will be an experience! Business, training and life all going good at the minute so no complaints🙌🏻 Enjoy the week folks🍕
Another session done💃🏼 - - Between work, powerlifting training and photoshoot prep I don’t know how I’m still feeling this good! - - One thing I’ve upped, is the quality of my food, think that’s helped quite a lot🙌🏻 - - 2 Weeks till the shoot, enjoy Christmas then focus on Power body building for the next while. I think a very long term bulk is needed, though if so, I’ll be taking it as slow as possible! - - Possibly a powerlifting meet around March which will be an experience! Business, training and life all going good at the minute so no complaints🙌🏻 Enjoy the week folks🍕
MISSING THAT GLUTE PUMP 😣
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Counting down the days until I walk back through the gym door, load up that bar, put my earphones in and go to my happy place. For many of us the gym isn't just a place we go for our body, but for our mind. It very much is therapy for me, from the minute i walk in, to the minute i leave nothing else matters. I may not be the friendliest of faces esp in the gym, ear phones in doing my own thing. But I promise, don't be a dick and I won't wanna throw a dumbbell in your face 😂😂 #takemeback #gymselfie #mytherapy #glutepump
MISSING THAT GLUTE PUMP 😣 __________________________________________________ Counting down the days until I walk back through the gym door, load up that bar, put my earphones in and go to my happy place. For many of us the gym isn't just a place we go for our body, but for our mind. It very much is therapy for me, from the minute i walk in, to the minute i leave nothing else matters. I may not be the friendliest of faces esp in the gym, ear phones in doing my own thing. But I promise, don't be a dick and I won't wanna throw a dumbbell in your face 😂😂 #takemeback  #gymselfie  #mytherapy  #glutepump 
A brand new product from @irish_biltong, Droewors beef.
This healthy, dried beef snack food is produced by their own butchers from 100% Irish Lean Beef mixed with authentic spices and seasoning and nothing more!
It's higher in fat compared to biltong/jerky, making it perfect as a snack for people following a keto diet or those who need more fats in their diet. Theres 24g of protein & 15g of fat per pack.
Get Droewors in our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50
A brand new product from @irish_biltong, Droewors beef. This healthy, dried beef snack food is produced by their own butchers from 100% Irish Lean Beef mixed with authentic spices and seasoning and nothing more! It's higher in fat compared to biltong/jerky, making it perfect as a snack for people following a keto diet or those who need more fats in their diet. Theres 24g of protein & 15g of fat per pack. Get Droewors in our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50
Treat yoself Tuesdays calls for a cheeky @tonyandjens pancake stack 💁🏻 smothered in hazelnut cacao sauce topped with hazelnut nice cream and a side of Christmas songs 💜🎼🌲.
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Recently I've been making more of an effort to slow down, take time to myself and enjoy the now.
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I'm one of these people who loves being productive & being on the go so this month one of my goals is to take time to myself to chill out, rest & relax instead of filling all my free time with 'being productive' 🙏🏻. This can make such a difference to how you think and feel & prevent you from becoming overwhelmed. 
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No one is perfect but we can all set ourselves our own personal goals to become the best versions of ourselves 🙏🏻
Treat yoself Tuesdays calls for a cheeky @tonyandjens pancake stack 💁🏻 smothered in hazelnut cacao sauce topped with hazelnut nice cream and a side of Christmas songs 💜🎼🌲. _ Recently I've been making more of an effort to slow down, take time to myself and enjoy the now. _ I'm one of these people who loves being productive & being on the go so this month one of my goals is to take time to myself to chill out, rest & relax instead of filling all my free time with 'being productive' 🙏🏻. This can make such a difference to how you think and feel & prevent you from becoming overwhelmed. _ No one is perfect but we can all set ourselves our own personal goals to become the best versions of ourselves 🙏🏻
Only 20 in Ireland and Bodyfirst has 10 of them so very limited edition. 
The Scitec Christmas Box RRP is €45 but you get it for only €30.
There's 22 items in the box from protein to creatine, BCAA's, glutamine, functional foods, shots plus more.
These won't last long so first come first served.
Get in our stores now or online in our Christmas section on www.bodyfirst.ie
Only 20 in Ireland and Bodyfirst has 10 of them so very limited edition. The Scitec Christmas Box RRP is €45 but you get it for only €30. There's 22 items in the box from protein to creatine, BCAA's, glutamine, functional foods, shots plus more. These won't last long so first come first served. Get in our stores now or online in our Christmas section on www.bodyfirst.ie
"I wish I had your motivation & willpower" 🙄
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Something I get told almost daily. The secret? Not motivation or willpower but....heathy habits. Screenshot & put this as your wallpaper if you need reminding. 
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Habits are what will keep you going in 10 years time. Doing it for yourself in a way you enjoy.
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Start small, eat your veg, drink your water, get more sleep, hit your 10,000 steps, share a dessert, stop adding salt, start cooking, join a gym. Do 1 habit a week and once you have cracked it add another 👊🏻
"I wish I had your motivation & willpower" 🙄 _ Something I get told almost daily. The secret? Not motivation or willpower but....heathy habits. Screenshot & put this as your wallpaper if you need reminding. _ Habits are what will keep you going in 10 years time. Doing it for yourself in a way you enjoy. _ Start small, eat your veg, drink your water, get more sleep, hit your 10,000 steps, share a dessert, stop adding salt, start cooking, join a gym. Do 1 habit a week and once you have cracked it add another 👊🏻
There's no denying it is harder in the winter months to get motivated to workout. It's darker, it's colder, and December brings with it a sense of relaxation and slowing down..
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Something I always tell my team is, momentum > motivation. You're not always going to feel like leaving your nice warm house to go into the gym, but you know, it's going to benefit you, so you do it anyway, and you keep doing it until you've conditioned yourself to be made of something better. Something that doesn't require motivation, but does require commitment, challenge, and change.
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Thank you to these legends for coming in last night 🙏.. Keep pushing, keep pulling, keep squatting, keep lunging, keep twisting, keep moving 💪. #Gym #workout #exercise #fitness #strong #strength #training #lift #Barbell #squat #kettlebell #muscle #nutrition #Focus #motivation #Connect #fitfam #irishfitfam #NIFitFam
There's no denying it is harder in the winter months to get motivated to workout. It's darker, it's colder, and December brings with it a sense of relaxation and slowing down.. ▪️ ▪️ Something I always tell my team is, momentum > motivation. You're not always going to feel like leaving your nice warm house to go into the gym, but you know, it's going to benefit you, so you do it anyway, and you keep doing it until you've conditioned yourself to be made of something better. Something that doesn't require motivation, but does require commitment, challenge, and change. ▪️ ▪️ Thank you to these legends for coming in last night 🙏.. Keep pushing, keep pulling, keep squatting, keep lunging, keep twisting, keep moving 💪. #Gym  #workout  #exercise  #fitness  #strong  #strength  #training  #lift  #Barbell  #squat  #kettlebell  #muscle  #nutrition  #Focus  #motivation  #Connect  #fitfam  #irishfitfam  #NIFitFam 
SCROLLING BACK TO THE START
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Last night i had a moment of reflection, watched back on old YouTube videos and scrolled back on my Instagram.... this was my first ever post on this account, I was 20 weeks out from my 2nd bikini competition and started the account to allow people to follow and relate to my journey. But looking back on it now it's been a great tool for me to reflect on and that in itself is enough of a reason to start sharing your journey. If you don't inspire or help atleast 1 person you can certainly inspire yourself. To those of you that have followed me over the last 18+months thank you for the continued support ❤ I hope that somewhere along my journey I have inspired or atleast helped someone with theirs 😄 #reflection #dowhatyoulove #igniteyourfire #lovewhatyoudo #helpingothers #whyistarted
SCROLLING BACK TO THE START ____________________________________________ Last night i had a moment of reflection, watched back on old YouTube videos and scrolled back on my Instagram.... this was my first ever post on this account, I was 20 weeks out from my 2nd bikini competition and started the account to allow people to follow and relate to my journey. But looking back on it now it's been a great tool for me to reflect on and that in itself is enough of a reason to start sharing your journey. If you don't inspire or help atleast 1 person you can certainly inspire yourself. To those of you that have followed me over the last 18+months thank you for the continued support ❤ I hope that somewhere along my journey I have inspired or atleast helped someone with theirs 😄 #reflection  #dowhatyoulove  #igniteyourfire  #lovewhatyoudo  #helpingothers  #whyistarted