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๐Ÿ‹Light Digest Whey Protein๐Ÿ‹ is one our best selling products and we're not surprised why!
With its low sugar and high in fibers content, it helps you build muscle mass while reducing fat.
Available in 10 delicious flavours !

#QNTireland
#irishmuscle #irishfitfam #irishfit #gymlife #fitfamuk #squatfordays #protein #crossfit #dublinfitfam #galwayfitfam #follow #instafitfam #instafit #weightlifting #weightlosstransformation #bossgirls #corkfitfam #musclebuilding
๐Ÿ‹Light Digest Whey Protein๐Ÿ‹ is one our best selling products and we're not surprised why! With its low sugar and high in fibers content, it helps you build muscle mass while reducing fat. Available in 10 delicious flavours ! #QNTireland  #irishmuscle  #irishfitfam  #irishfit  #gymlife  #fitfamuk  #squatfordays  #protein  #crossfit  #dublinfitfam  #galwayfitfam  #follow  #instafitfam  #instafit  #weightlifting  #weightlosstransformation  #bossgirls  #corkfitfam  #musclebuilding 
Note to self for future reference 
Never cycle the day after a leg workout ๐Ÿ˜ฌ
Hards days training but feeling determined ๐Ÿ˜‰๐Ÿ˜
Note to self for future reference Never cycle the day after a leg workout ๐Ÿ˜ฌ Hards days training but feeling determined ๐Ÿ˜‰๐Ÿ˜
Breakfast ๐Ÿ’•๐Ÿ’• Start your day off on the right foot โšก
Get a QNT protein packed breakfast ๐Ÿ†๐Ÿ‘
#QNTireland
#irishmuscle #irishfitfam #gymlife #dublinfitness #dublinfitfam #squats #protein #breakfast #pancakes #corkfitfam #galwayfitfam #supps #instafit #instafitfam #proteinbar #fit #northernirelandfitfam #flyefit #health #crossfit #girlswholift #weightlifting #fitfam
๐Ÿ’ช๐Ÿป BCAA's 8000 drink contains high level of BCAA. These essential amino acids play an important role in energy production to help the muscles during exercise, which is the reason why they are often used during workouts to prevent muscle breakdown.

#QNTireland
#irishbodybuilder #irishmuscle #irishfitfam #irishfit #fitness #dublinfitfam #follow #champion #bcaa #proteinbar #protein #fitlife #irishbodybuilding #ireland #galwayfitfam #corkfitfam #fitfam #instafitfam #instafit #bodybuilding
๐Ÿ’ช๐Ÿป BCAA's 8000 drink contains high level of BCAA. These essential amino acids play an important role in energy production to help the muscles during exercise, which is the reason why they are often used during workouts to prevent muscle breakdown. #QNTireland  #irishbodybuilder  #irishmuscle  #irishfitfam  #irishfit  #fitness  #dublinfitfam  #follow  #champion  #bcaa  #proteinbar  #protein  #fitlife  #irishbodybuilding  #ireland  #galwayfitfam  #corkfitfam  #fitfam  #instafitfam  #instafit  #bodybuilding 
QNT Sport nutrition ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช The brand trusted by Champions ๐Ÿ†๐Ÿ† Why waste a hard workout on cheap supplements? Use the brand that builds Champions ,use the best, use QNT ๐Ÿ’ฅ

#QNTireland #ironmantraining #irishmuscle #irishfitfam #musclebuilding #bodybuilding #dublinfitfam #dublinfitness #fitlife #irishbodybuilder #corkfitfam #corkfitfitness #fit #weightlifting #squatfordays #bossgirls #galwayfitfam #galwayfitness #instagramfitness #fitfam #gymlife #instafit #fitfamuk #follow #crossfit #liftheavy
QNT Sport nutrition ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช The brand trusted by Champions ๐Ÿ†๐Ÿ† Why waste a hard workout on cheap supplements? Use the brand that builds Champions ,use the best, use QNT ๐Ÿ’ฅ #QNTireland  #ironmantraining  #irishmuscle  #irishfitfam  #musclebuilding  #bodybuilding  #dublinfitfam  #dublinfitness  #fitlife  #irishbodybuilder  #corkfitfam  #corkfitfitness  #fit  #weightlifting  #squatfordays  #bossgirls  #galwayfitfam  #galwayfitness  #instagramfitness  #fitfam  #gymlife  #instafit  #fitfamuk  #follow  #crossfit  #liftheavy 
Winners never quit, Quitters never win

Quitters make excuses ๐Ÿ’ซ

Winners make champions๐Ÿ†๐Ÿ† QNT we build champions ๐Ÿ‘๐Ÿ† #QNTireland 
#irishmuscle #irishfitfam #irishfitness #girlswholift #bossgirls #champion #dublinfitfam #galwayfitfam #galwayfitness #fitness #squatfordays #crossfit #irishcrossfit #ukfitfam #instafitfam #instafit #follow #corkfitfam #irishbodybuilding #northernirelandfitfam #fit #fitnessmotivation #bikinicompetitor #bodybuilder #bodybuilding
Winners never quit, Quitters never win Quitters make excuses ๐Ÿ’ซ Winners make champions๐Ÿ†๐Ÿ† QNT we build champions ๐Ÿ‘๐Ÿ† #QNTireland  #irishmuscle  #irishfitfam  #irishfitness  #girlswholift  #bossgirls  #champion  #dublinfitfam  #galwayfitfam  #galwayfitness  #fitness  #squatfordays  #crossfit  #irishcrossfit  #ukfitfam  #instafitfam  #instafit  #follow  #corkfitfam  #irishbodybuilding  #northernirelandfitfam  #fit  #fitnessmotivation  #bikinicompetitor  #bodybuilder  #bodybuilding 
QNT Light digest ๐Ÿ’ฅ

Don't forget you can mix n match your light digest 40g packets ๐Ÿ˜
Ten flavours to choose from ๐Ÿ’•
On our website or at your local stockists

#QNTireland 
#ironman #irishmuscle #irishfitfam #irishfit #irishfitness #gym #bodybuilder #fitfamuk #fitfam #supps #ireland #follow #dublinfitfam #weekend #weightlosstransformation #bossgirls #protein #corkfitfam #galwayfitfam #crossfit #northernirelandfitfam #fitness #irishbodybuilding #irishcrossfit
QNT Light digest ๐Ÿ’ฅ Don't forget you can mix n match your light digest 40g packets ๐Ÿ˜ Ten flavours to choose from ๐Ÿ’• On our website or at your local stockists #QNTireland  #ironman  #irishmuscle  #irishfitfam  #irishfit  #irishfitness  #gym  #bodybuilder  #fitfamuk  #fitfam  #supps  #ireland  #follow  #dublinfitfam  #weekend  #weightlosstransformation  #bossgirls  #protein  #corkfitfam  #galwayfitfam  #crossfit  #northernirelandfitfam  #fitness  #irishbodybuilding  #irishcrossfit 
All ur daily nutritional support in daily packs u get ur vitamins & minerals amino acids calcium & magnesium Korea cell hmb from #qntireland stocked @apex_fitnes 
#gymlife #training #trainhard #vitamins #aminoacids #calcium #magnesium #krea #hmb #gymlife #girlswholift #girlswhotrain #irishfitfam #fitmum #qntireland #qnt @thehealthhut_
The new qnt fridge in @apex_fitnes all stocked up 
#qnt #qntireland @thehealthhut_ #gymlife #delicious #training #trainhard #stayfocused #irishfitfam #fitmum #girlswholift #girlswhotrain #bodytransformation #nevergiveup #getfit
QNT Light digest ๐Ÿ˜
Made with only quality proteins

Whey isolate ๐Ÿ’ฅ
Whey concentrateโšก
Ten flavours๐Ÿ’•
500g bags ๐Ÿ‘

#QNTireland 
#irishmuscle #irishfitfam #irishfitness #gymlife #bossgirls  #fitfamuk #dublinfitfam #dublinfitness #crossfit #irishbodybuilder #protein #proteinshakes #fit #ukfitfam #corkfitfam #corkfitfitness #galwayfitfam #bodybuilder #weightlosstransformation #squatfordays #flyefit #rawgyms #follow #northernirelandfitfam #instagramfitness
QNT Light digest ๐Ÿ˜ Made with only quality proteins Whey isolate ๐Ÿ’ฅ Whey concentrateโšก Ten flavours๐Ÿ’• 500g bags ๐Ÿ‘ #QNTireland  #irishmuscle  #irishfitfam  #irishfitness  #gymlife  #bossgirls  #fitfamuk  #dublinfitfam  #dublinfitness  #crossfit  #irishbodybuilder  #protein  #proteinshakes  #fit  #ukfitfam  #corkfitfam  #corkfitfitness  #galwayfitfam  #bodybuilder  #weightlosstransformation  #squatfordays  #flyefit  #rawgyms  #follow  #northernirelandfitfam  #instagramfitness 
8 WEEKS POST COMP UPDATE

So here is what remains of the good ol "abs" ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† could be better, could be worse.... naaaatttt too bothered! ๐Ÿคท .
.
Happy, content, LOVING training, LOVING food and  overall this reverse/post comp experience has been fab for me. My coach @nath.nels has pretty much let me rule the roost in terms of diet and training since the comp and thats exactly what I wanted. Ive been strict  enough with having 36 weeks on a diet since Jan 1st 2017 so Im delighted that I've was able to control my reverse be where I want to be now at this point post comp. .
.
The most important thing is that my mindset and headspace have not been affected by competing. I know a lot of people struggle with this after the show and I can completely understand why! The hardest part is not dieting its reversing... the time when the stage is over, the bikini is packed away and the freedom to eat what we want is there ๐Ÿฉ๐Ÿซ๐Ÿฐ๐Ÿญ Smashed out  shoulders this evening they were burnt off me ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅLoving the carbs and feeling full and strong!! ๐Ÿ’ช

#irishfitfam #fitfam #Reversediet #diet #ifbb #ribbf #springclassic #honestpost #weightgain #gains #abs #ukfitfam #bikinifitness #gains4girls #gymbunny #qntireland #TeamQNT #shredz #gaintrick #honest #bikiniathlete #mentalhealth #strong #usfitfam  #girlsonprep #nabba  #l4l #postcomp #shestrong #musclepump
8 WEEKS POST COMP UPDATE So here is what remains of the good ol "abs" ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† could be better, could be worse.... naaaatttt too bothered! ๐Ÿคท . . Happy, content, LOVING training, LOVING food and overall this reverse/post comp experience has been fab for me. My coach @nath.nels has pretty much let me rule the roost in terms of diet and training since the comp and thats exactly what I wanted. Ive been strict enough with having 36 weeks on a diet since Jan 1st 2017 so Im delighted that I've was able to control my reverse be where I want to be now at this point post comp. . . The most important thing is that my mindset and headspace have not been affected by competing. I know a lot of people struggle with this after the show and I can completely understand why! The hardest part is not dieting its reversing... the time when the stage is over, the bikini is packed away and the freedom to eat what we want is there ๐Ÿฉ๐Ÿซ๐Ÿฐ๐Ÿญ Smashed out shoulders this evening they were burnt off me ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅLoving the carbs and feeling full and strong!! ๐Ÿ’ช #irishfitfam  #fitfam  #Reversediet  #diet  #ifbb  #ribbf  #springclassic  #honestpost  #weightgain  #gains  #abs  #ukfitfam  #bikinifitness  #gains4girls  #gymbunny  #qntireland  #TeamQNT  #shredz  #gaintrick  #honest  #bikiniathlete  #mentalhealth  #strong  #usfitfam  #girlsonprep  #nabba  #l4l  #postcomp  #shestrong  #musclepump 
All stocked up with some essentials for the Xmas period to keep on track ๐Ÿ’ช
Enjoy 20% off your QNT supplements @thehealthhut_ 
Use code QNT 101 at checkout ๐Ÿ‘
All stocked up with some essentials for the Xmas period to keep on track ๐Ÿ’ช Enjoy 20% off your QNT supplements @thehealthhut_ Use code QNT 101 at checkout ๐Ÿ‘
And this time of year everybody struggles 
New year only around the corner so
New year ,New chapter ๐Ÿ’ช๐Ÿ˜
And this time of year everybody struggles New year only around the corner so New year ,New chapter ๐Ÿ’ช๐Ÿ˜
ฮŒฯ„ฮฑฮฝ ฯƒฯ…ฮฝฮดฯ…ฮฌฮถฯ‰ ฯ„ฮทฮฝ ฮดฮนฮฑฯ„ฯฮฟฯ†ฮฎ ฮผฮต ฯ„ฮฟ ฯ€ฮฑฮณฯ‰ฯ„ฯŒ ฯ„ฮฟ ฮฑฯ€ฮฟฯ„ฮญฮปฮตฯƒฮผฮฑ ฮตฮฏฮฝฮฑฮน ฮผฯŒฮฝฮฟ ฮณฮปฯ…ฮบฯŒ...!!!
When I combine diet with ice cream the result is only sweet ... !!! Qnt Grecce #qnt #qntsportnutrition #qntireland #qnt_pi #qntgreece #pankcakes #sweet #sweets #supplements #nutricion
ฮŒฯ„ฮฑฮฝ ฯƒฯ…ฮฝฮดฯ…ฮฌฮถฯ‰ ฯ„ฮทฮฝ ฮดฮนฮฑฯ„ฯฮฟฯ†ฮฎ ฮผฮต ฯ„ฮฟ ฯ€ฮฑฮณฯ‰ฯ„ฯŒ ฯ„ฮฟ ฮฑฯ€ฮฟฯ„ฮญฮปฮตฯƒฮผฮฑ ฮตฮฏฮฝฮฑฮน ฮผฯŒฮฝฮฟ ฮณฮปฯ…ฮบฯŒ...!!! When I combine diet with ice cream the result is only sweet ... !!! Qnt Grecce #qnt  #qntsportnutrition  #qntireland  #qnt_pi  #qntgreece  #pankcakes  #sweet  #sweets  #supplements  #nutricion 
QNT have one of the largest selections of sports nutrition products on the market ๐Ÿ’ช๐Ÿ’ช
Everything you need for your fitness journey ๐Ÿ’ช๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ† QNT we build Champions ๐Ÿ†

#QNTireland 
#irishmuscle #irishfitfam #irishfit #muscle #bodybuilding #proteinbar #protein #squatfordays #dublinfitfam #dublinfitness #bossgirls #galwayfitness #corkfitfam #corkfitfitness #fitness #fit #fitfam #ireland #ironmantraining #fatloss #follow #gymlife #motivation #weekend
QNT have one of the largest selections of sports nutrition products on the market ๐Ÿ’ช๐Ÿ’ช Everything you need for your fitness journey ๐Ÿ’ช๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ† QNT we build Champions ๐Ÿ† #QNTireland  #irishmuscle  #irishfitfam  #irishfit  #muscle  #bodybuilding  #proteinbar  #protein  #squatfordays  #dublinfitfam  #dublinfitness  #bossgirls  #galwayfitness  #corkfitfam  #corkfitfitness  #fitness  #fit  #fitfam  #ireland  #ironmantraining  #fatloss  #follow  #gymlife  #motivation  #weekend 
"What doesn't challenge you 
Doesn't change you ๐Ÿšด๐Ÿ’ช 2nd week of training in a new discipline and going well 
Still managing to balance both  sports with 4 gym sessions & 2 spins in the week.
200km in June is the challenge so going to be tough on the day but I'm up for it๐Ÿ‘
"What doesn't challenge you Doesn't change you ๐Ÿšด๐Ÿ’ช 2nd week of training in a new discipline and going well Still managing to balance both sports with 4 gym sessions & 2 spins in the week. 200km in June is the challenge so going to be tough on the day but I'm up for it๐Ÿ‘
Today is a good day 
To have a good day ๐Ÿ˜
#flexfit
Today is a good day To have a good day ๐Ÿ˜ #flexfit 
As a bodybuilder ,my body has no justifiable reason to cylcle for nearly 3hrs straight which will eventually become 7hrs on the challenge day ahead 
Luckily my spirit works independently of logic and that of " social norm "
As an athelete I have become addicted to the feeling of an intense weight session and now long cycles.
Love the feeling of exaustion & sweat after a good workout ๐Ÿ˜Œ
This is another chance to do something and be someone some people thought I could never do or be "Evolving " ๐Ÿ’ช๐Ÿšด๐Ÿ˜‰
As a bodybuilder ,my body has no justifiable reason to cylcle for nearly 3hrs straight which will eventually become 7hrs on the challenge day ahead Luckily my spirit works independently of logic and that of " social norm " As an athelete I have become addicted to the feeling of an intense weight session and now long cycles. Love the feeling of exaustion & sweat after a good workout ๐Ÿ˜Œ This is another chance to do something and be someone some people thought I could never do or be "Evolving " ๐Ÿ’ช๐Ÿšด๐Ÿ˜‰
My first flex bowl ๐Ÿ˜ˆ๐Ÿ˜ Chocolate fudge and Carmel flex bowl ๐Ÿ’ช๐Ÿฝ๐Ÿซ I think you would be proud @7030fitness lol
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@qntsportnutrition - delicious whey 
@whitesoats - 50g
@grenadeofficial - brownie flapjack (30g)
Roloโ€™s - 41.5g (small packet)
@twochicksproducts 100g egg whites
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Any enquiries about training or nutrition drop me a message ๐Ÿ“ฒ 
___________________________________
๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿค Twitter - @StefanSmithPT
๐Ÿ‘‘ @proteinempire - SSPT15 = 15% OFF
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
___________________________________
#ssfitness #fitness #fitnessmotivation #fitspo #fitspiration #fitfam #ukfitfam #fitfood #irishfitfam #bodybuilding #gains #gym #legday #chestday #workout #follow4follow #alwayslearningsomethingnew #alwayskeepfighting #aesthetic #aestheticlifestyle #qntireland #protein #macros #nutrition #calisthenics #personaltraining #sponsorship #fitnessmodel #followforfollow #ambassador
My first flex bowl ๐Ÿ˜ˆ๐Ÿ˜ Chocolate fudge and Carmel flex bowl ๐Ÿ’ช๐Ÿฝ๐Ÿซ I think you would be proud @7030fitness lol ___________________________________ @qntsportnutrition - delicious whey @whitesoats - 50g @grenadeofficial - brownie flapjack (30g) Roloโ€™s - 41.5g (small packet) @twochicksproducts 100g egg whites ___________________________________ Any enquiries about training or nutrition drop me a message ๐Ÿ“ฒ ___________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿค Twitter - @StefanSmithPT ๐Ÿ‘‘ @proteinempire - SSPT15 = 15% OFF ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ ___________________________________ #ssfitness  #fitness  #fitnessmotivation  #fitspo  #fitspiration  #fitfam  #ukfitfam  #fitfood  #irishfitfam  #bodybuilding  #gains  #gym  #legday  #chestday  #workout  #follow4follow  #alwayslearningsomethingnew  #alwayskeepfighting  #aesthetic  #aestheticlifestyle  #qntireland  #protein  #macros  #nutrition  #calisthenics  #personaltraining  #sponsorship  #fitnessmodel  #followforfollow  #ambassador 
Black Friday sale is LIVE ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ Head over to www.thehealthhut.ie and grab yourself a deal on our QNT range ๐Ÿ’ช

#QNTireland 
#irishfitfam #irishfitness #gym #fitfam #dublinfitfam #dublinfitness #flyefit #energiefitness #corkfitfam #corkfitness #gymlife #girlswholift #bodybuilder #irishbodybuilder #irishcrossfit #crossfit #galwayfitness #galwayfitfam #northernirelandfitfam #ukfitfam #squatfordays #squats #musclebuilding #ironmantraining
Black Friday sale is LIVE ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ Head over to www.thehealthhut.ie and grab yourself a deal on our QNT range ๐Ÿ’ช #QNTireland  #irishfitfam  #irishfitness  #gym  #fitfam  #dublinfitfam  #dublinfitness  #flyefit  #energiefitness  #corkfitfam  #corkfitness  #gymlife  #girlswholift  #bodybuilder  #irishbodybuilder  #irishcrossfit  #crossfit  #galwayfitness  #galwayfitfam  #northernirelandfitfam  #ukfitfam  #squatfordays  #squats  #musclebuilding  #ironmantraining 
QNT breakfast ๐Ÿ’ช๐Ÿ˜Š Get your QNT Metapure whey isolate on our website ๐Ÿ’ช 
QNT BCAA drinks also available on our website ๐Ÿ˜Š
Don't forget to use one of our QNT athletes discount codes ๐Ÿ’ช๐Ÿ’ช
Www.thehealthhut.ie 
#QNTireland
#irishfitfam #irishfitness #fitness #fitfam #dublinfitfam #dublinfitness #musclebuilding #bodybuilding #northernirelandfitfam #weightloss #corkfitfam #galwayfitfam #irishbodybuilding #fitlife #bikinicompetitor #muscle #ireland #protein #proteinshake
QNT breakfast ๐Ÿ’ช๐Ÿ˜Š Get your QNT Metapure whey isolate on our website ๐Ÿ’ช QNT BCAA drinks also available on our website ๐Ÿ˜Š Don't forget to use one of our QNT athletes discount codes ๐Ÿ’ช๐Ÿ’ช Www.thehealthhut.ie #QNTireland  #irishfitfam  #irishfitness  #fitness  #fitfam  #dublinfitfam  #dublinfitness  #musclebuilding  #bodybuilding  #northernirelandfitfam  #weightloss  #corkfitfam  #galwayfitfam  #irishbodybuilding  #fitlife  #bikinicompetitor  #muscle  #ireland  #protein  #proteinshake 
Always up for a challenge in life 
Who said I wouldn't do it ๐Ÿค”200km cycle in the Dublin mountains,what's not fun about that ๐Ÿ˜Š
Looking forward to taking my fitness goals outdoors in 2018 ๐Ÿšด๐Ÿ˜Œ
Stepping out of my comfort zone ๐Ÿ˜ฌ
Always up for a challenge in life Who said I wouldn't do it ๐Ÿค”200km cycle in the Dublin mountains,what's not fun about that ๐Ÿ˜Š Looking forward to taking my fitness goals outdoors in 2018 ๐Ÿšด๐Ÿ˜Œ Stepping out of my comfort zone ๐Ÿ˜ฌ
Clear your mind of "CANT "

You were given THIS LIFE
Because your STRONG ENOUGH to live it 
We get One life 1 chance ๐Ÿ‘Š
Anything in life worth having doesn't come easy so go get it ๐Ÿ’ช๐Ÿ˜
Clear your mind of "CANT " You were given THIS LIFE Because your STRONG ENOUGH to live it We get One life 1 chance ๐Ÿ‘Š Anything in life worth having doesn't come easy so go get it ๐Ÿ’ช๐Ÿ˜
SWIPE โฌ…๏ธโฌ…๏ธโฌ…๏ธ As I approach peak week and my final protocol before my shoot I feel full of energy, I feel happy, I feel confident, I feel full of life! The most important thing for me this time round was to be happy within myself and not to feel guilty if I had some smarties or sweets!
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This time round I will be having a more flexible approach to my reverse diet as Iโ€™ve set myself another goal which will be extremely out of my comfort zone and I canโ€™t wait ๐Ÿ˜€๐Ÿ˜ˆ โ€œNOTHING GOOD EVER HAPPENS WITHIN YOUR COMFORT ZONEโ€ but on a more bigger Note 9 days until I get my mouth on a @dominos 2 for 1 Tuesday deal and a pic n mix ๐Ÿ•๐Ÿฌ๐Ÿซ๐Ÿฟ
_________________________________
๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
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#ssfitness #fitness #fitnessmotivation #fitspo #fitspiration #fitfam #ukfitfam #fitfood #irishfitfam #bodybuilding #gains #gym #legday #chestday #workout #follow4follow #alwayslearningsomethingnew #alwayskeepfighting #aesthetic #aestheticlifestyle #qntireland #protein #macros #nutrition #calisthenics #personaltraining #sponsorship #fitnessmodel #followforfollow #ambassador
SWIPE โฌ…๏ธโฌ…๏ธโฌ…๏ธ As I approach peak week and my final protocol before my shoot I feel full of energy, I feel happy, I feel confident, I feel full of life! The most important thing for me this time round was to be happy within myself and not to feel guilty if I had some smarties or sweets! _________________________________ This time round I will be having a more flexible approach to my reverse diet as Iโ€™ve set myself another goal which will be extremely out of my comfort zone and I canโ€™t wait ๐Ÿ˜€๐Ÿ˜ˆ โ€œNOTHING GOOD EVER HAPPENS WITHIN YOUR COMFORT ZONEโ€ but on a more bigger Note 9 days until I get my mouth on a @dominos 2 for 1 Tuesday deal and a pic n mix ๐Ÿ•๐Ÿฌ๐Ÿซ๐Ÿฟ _________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ _________________________________ #ssfitness  #fitness  #fitnessmotivation  #fitspo  #fitspiration  #fitfam  #ukfitfam  #fitfood  #irishfitfam  #bodybuilding  #gains  #gym  #legday  #chestday  #workout  #follow4follow  #alwayslearningsomethingnew  #alwayskeepfighting  #aesthetic  #aestheticlifestyle  #qntireland  #protein  #macros  #nutrition  #calisthenics  #personaltraining  #sponsorship  #fitnessmodel  #followforfollow  #ambassador 
Because I get asked all the time what supplements I use ... heres our QNT supplement stack @louise__dowd ๐Ÿคฃ๐Ÿคฃ .
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๐Ÿ”นDaily Vitamins .
๐Ÿ”นSuper Minerals .
๐Ÿ”นOmega 3
๐Ÿ”นBCAAs
๐Ÿ”น Glutamine .
๐Ÿ”นCreatine Monohydrate .
๐Ÿ”นVegan Protein Chocolate Muffin flavour (lactose free)
๐Ÿ”นLight Digest Whey - belgian chocolate, coconut & white chocolate flavour
๐Ÿ”นWhite Chocolate Protein Waffles
๐Ÿ”นDelicious Whey - cookies & cream flavour
๐Ÿ”นGuarana Shots .
๐Ÿ”นNO+ Elite pre-workout shots
๐Ÿ”นThermo Booster and L-carnitine  drinks (l-carnitine, green tea and guarana)

To name just a few ๐Ÿ˜†....
Thank you to @qntsportnutrition
@thehealthhut_ for keeping us fuelled every month this makes both off-season and prep sooooo much easier. 
If you have any questions on supplements  just shoot me a message. For 20% off QNT products use code LG101 at the checkout @thehealthhut_ ๐Ÿ‘Œ

#qntireland #bikinifitness #offseason #supplements #qnt #teamqnt #protein #supplements #nutrition #athlete #irishfitfam #fitfam #ukfitfam #nbfi #ribbf #goals #fitness #gym #preworkout #gains #supplementstack #qntathlete
Because I get asked all the time what supplements I use ... heres our QNT supplement stack @louise__dowd ๐Ÿคฃ๐Ÿคฃ . . ๐Ÿ”นDaily Vitamins . ๐Ÿ”นSuper Minerals . ๐Ÿ”นOmega 3 ๐Ÿ”นBCAAs ๐Ÿ”น Glutamine . ๐Ÿ”นCreatine Monohydrate . ๐Ÿ”นVegan Protein Chocolate Muffin flavour (lactose free) ๐Ÿ”นLight Digest Whey - belgian chocolate, coconut & white chocolate flavour ๐Ÿ”นWhite Chocolate Protein Waffles ๐Ÿ”นDelicious Whey - cookies & cream flavour ๐Ÿ”นGuarana Shots . ๐Ÿ”นNO+ Elite pre-workout shots ๐Ÿ”นThermo Booster and L-carnitine drinks (l-carnitine, green tea and guarana) To name just a few ๐Ÿ˜†.... Thank you to @qntsportnutrition @thehealthhut_ for keeping us fuelled every month this makes both off-season and prep sooooo much easier. If you have any questions on supplements just shoot me a message. For 20% off QNT products use code LG101 at the checkout @thehealthhut_ ๐Ÿ‘Œ #qntireland  #bikinifitness  #offseason  #supplements  #qnt  #teamqnt  #protein  #supplements  #nutrition  #athlete  #irishfitfam  #fitfam  #ukfitfam  #nbfi  #ribbf  #goals  #fitness  #gym  #preworkout  #gains  #supplementstack  #qntathlete 
Such a fun day  with @crblifestyle @eveleentoner @louise__dowd at Animal Barbell Gym Blanchardstown @animalbarbellgym ๐Ÿ’•

Loved this  gym its so old school! ๐Ÿ‘Œ we just did what we do best.. burnt out the shoulders, posed and laughed a lot ๐Ÿ˜†

5 weeks post show, 2 weeks post photoshoot.... training took a step up this  week being lifting heavy, heavier than before prep even! Another food increase from coach so happy  days! Getting strong!!! ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #irishfitfam #fitfriends #womensupportingotherwomen #pose #fitness #qntireland #fitfam #strongwomen #bossgirls #gym #flex #ukfitfam #animalbarbellgym #oldschool #liftheavy #postcompetition #smile #ribbf #bikinifitness #bikinigirls #girlswithmuscle
Such a fun day with @crblifestyle @eveleentoner @louise__dowd at Animal Barbell Gym Blanchardstown @animalbarbellgym ๐Ÿ’• Loved this gym its so old school! ๐Ÿ‘Œ we just did what we do best.. burnt out the shoulders, posed and laughed a lot ๐Ÿ˜† 5 weeks post show, 2 weeks post photoshoot.... training took a step up this week being lifting heavy, heavier than before prep even! Another food increase from coach so happy days! Getting strong!!! ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #irishfitfam  #fitfriends  #womensupportingotherwomen  #pose  #fitness  #qntireland  #fitfam  #strongwomen  #bossgirls  #gym  #flex  #ukfitfam  #animalbarbellgym  #oldschool  #liftheavy  #postcompetition  #smile  #ribbf  #bikinifitness  #bikinigirls  #girlswithmuscle 
T minus 8 weeks ๐Ÿ˜† Morning cardio @altipeak_ with afternoon shoulders & abs (and a little bit of posing practice) @animalbarbellgym with @laura.gallagher.fitness @crblifestyle and @eveleentoner ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ
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Motivated... ๐Ÿ’ฏ Lets do this @nathan.nelsonpt!!!! ๐Ÿ†๐Ÿ‘™๐Ÿ˜
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#bikini #bikinicompetitor #ribbf #trainhardorgohome #goals  #irishfitfam #fitfam #qntireland #progress #girlswholift #workout #workoutmotivation #gym #fitspo #fitgirls #irishbodybuilding #irishfitness #gymshark #bodybuilding #buildingabody #bikiniathlethe #muscle #shelifts #trainhard #determined #fitness #strongwomen #offseason #gainz
T minus 8 weeks ๐Ÿ˜† Morning cardio @altipeak_ with afternoon shoulders & abs (and a little bit of posing practice) @animalbarbellgym with @laura.gallagher.fitness @crblifestyle and @eveleentoner ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ . Motivated... ๐Ÿ’ฏ Lets do this @nathan.nelsonpt!!!! ๐Ÿ†๐Ÿ‘™๐Ÿ˜ . . . . #bikini  #bikinicompetitor  #ribbf  #trainhardorgohome  #goals  #irishfitfam  #fitfam  #qntireland  #progress  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #irishbodybuilding  #irishfitness  #gymshark  #bodybuilding  #buildingabody  #bikiniathlethe  #muscle  #shelifts  #trainhard  #determined  #fitness  #strongwomen  #offseason  #gainz 
Thank you to everyone who came out to the QNT sampling  @vitaminshopblanch today @qntsportnutrition 
Thank you Tom for having us @walczaktomasz ๐Ÿ˜Š
#qntireland #qnt #irishfitfam #fitfam #ukfitfam #sampling #fitness #gym #smile #selfiesaturday #supplements
Breakfast will never taste so good again 
Loving these Qnt protien waffles 
Makes waffles or pancakes 
Guilt free high protien low fat treat ๐Ÿ˜‹

Only 125kcals per serving 
Fat 4 grams 
Carbs 11grams ,sugar free 0%
Protien 11grams 
Get yours  @thehealthhut_ and enjoy 20% off all Qnt products using code QNT 101๐Ÿ‘
Breakfast will never taste so good again Loving these Qnt protien waffles Makes waffles or pancakes Guilt free high protien low fat treat ๐Ÿ˜‹ Only 125kcals per serving Fat 4 grams Carbs 11grams ,sugar free 0% Protien 11grams Get yours @thehealthhut_ and enjoy 20% off all Qnt products using code QNT 101๐Ÿ‘
FLEX FRIDAY ๐Ÿ˜œ๐Ÿ’ช๐Ÿฝ 10 days out from the shoot with @peterbennettphotography ๐Ÿ˜ˆ we are sitting in a good place physically & mentally. Im looking forward to peak week next week, but most important as @peachy.1 would say bring on the carbs (๐Ÿž,๐Ÿฅž, ๐Ÿ•,๐Ÿซ) ๐Ÿ™Š
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I am grateful to have such a good team behind me with my coach @nathan.nelsonpt & my sponsors @qntsportnutrition @thehealthhut_ without these guys/girls I would of struggled but theyโ€™ve been the best! Check them all out folks ๐Ÿ’ช๐Ÿฝ _________________________________
๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
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#ssfitness #fitness #fitnessmotivation #fitspo #fitspiration #fitfam #ukfitfam #fitfood #irishfitfam #bodybuilding #gains #gym #legday #chestday #workout #follow4follow #alwayslearningsomethingnew #alwayskeepfighting #aesthetic #aestheticlifestyle #qntireland #protein #macros #nutrition #calisthenics #personaltraining #sponsorship #fitnessmodel #followforfollow #ambassador
FLEX FRIDAY ๐Ÿ˜œ๐Ÿ’ช๐Ÿฝ 10 days out from the shoot with @peterbennettphotography ๐Ÿ˜ˆ we are sitting in a good place physically & mentally. Im looking forward to peak week next week, but most important as @peachy.1 would say bring on the carbs (๐Ÿž,๐Ÿฅž, ๐Ÿ•,๐Ÿซ) ๐Ÿ™Š _________________________________ I am grateful to have such a good team behind me with my coach @nathan.nelsonpt & my sponsors @qntsportnutrition @thehealthhut_ without these guys/girls I would of struggled but theyโ€™ve been the best! Check them all out folks ๐Ÿ’ช๐Ÿฝ _________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ _________________________________ #ssfitness  #fitness  #fitnessmotivation  #fitspo  #fitspiration  #fitfam  #ukfitfam  #fitfood  #irishfitfam  #bodybuilding  #gains  #gym  #legday  #chestday  #workout  #follow4follow  #alwayslearningsomethingnew  #alwayskeepfighting  #aesthetic  #aestheticlifestyle  #qntireland  #protein  #macros  #nutrition  #calisthenics  #personaltraining  #sponsorship  #fitnessmodel  #followforfollow  #ambassador 
You need to believe in yourself before anyone else can! ๐Ÿ’ซ

Here is the first of my pictures from the amazingly talented @peterbennettphotography I cannot recommend him enough!! 2 more weeks of prep after nationals and this was the result ๐Ÿ–ค 
Prepped by: @nathan.nelsonpt 
Fuelled by: @qntsportnutrition @thehealthhut_ 
#believeinyourself #bestrong #justdoyou #workhard #dreambelieveachieve photoshoot #qntireland #girlswholife #irishfitfam
Ribbf masters class 2017 
Brings the 2017 comp season to a close with a lot to reflect on 
This I felt was my very best version of myself to date and I gave 2017 prep everything I  had both physically and emotionally ๐Ÿ’ฏ to complete for that  top spot so the disappointing final result of 4th on the day left me puzzled and as I know it's a subjective sport and you can only bring your very best on the day and hope the judges recognize and reward your best 
We learn from our defeats in life 
This is what's drives us to be better in all aspects of life ๐Ÿ‘
Life goes on with lots of chapters yet to be written ๐Ÿ˜๐Ÿ˜‰
Ribbf masters class 2017 Brings the 2017 comp season to a close with a lot to reflect on This I felt was my very best version of myself to date and I gave 2017 prep everything I had both physically and emotionally ๐Ÿ’ฏ to complete for that top spot so the disappointing final result of 4th on the day left me puzzled and as I know it's a subjective sport and you can only bring your very best on the day and hope the judges recognize and reward your best We learn from our defeats in life This is what's drives us to be better in all aspects of life ๐Ÿ‘ Life goes on with lots of chapters yet to be written ๐Ÿ˜๐Ÿ˜‰
Take 2 ๐Ÿ˜Š
Summary of the Nabba Mr Ireland 2017 
Great event which was a privilege to compete in once again 
Didn't get the top spot but walked away proud of my 2nd place finish in a stacked class of 15 atheletes
For me this was the toughest year of competing in the masters class as the quality of competitor gets better every year or maybe I'm just getting older ๐Ÿ˜Š๐Ÿ˜‰
Take 2 ๐Ÿ˜Š Summary of the Nabba Mr Ireland 2017 Great event which was a privilege to compete in once again Didn't get the top spot but walked away proud of my 2nd place finish in a stacked class of 15 atheletes For me this was the toughest year of competing in the masters class as the quality of competitor gets better every year or maybe I'm just getting older ๐Ÿ˜Š๐Ÿ˜‰
Some girls are born with glitter in their veins, others  with venom. I choose that glitter life!! ๐Ÿฆ„๐Ÿ’•๐Ÿ’ซ๐Ÿ˜‹
#workhardandbenicetopeople

Shoulders and abs smashed with @conormccarthy_physique ๐Ÿ’ช

Still a few shreds left.. Ready to get BIGGER, STRONGER, BETTER! 
Never become complacent.. always strive for better! 
Fuelled by: @the_health_hut_ @qntsportnutrition

#irishfitfam #vascular #veins #delts #fitfam #ukfitfam #offseason #shreds #letsgrow #gains #shoulders #abs #bouldershoulders #letsdothis #pump #gym #fitness #gymfreak #qntireland #teamnelson
Some girls are born with glitter in their veins, others with venom. I choose that glitter life!! ๐Ÿฆ„๐Ÿ’•๐Ÿ’ซ๐Ÿ˜‹ #workhardandbenicetopeople  Shoulders and abs smashed with @conormccarthy_physique ๐Ÿ’ช Still a few shreds left.. Ready to get BIGGER, STRONGER, BETTER! Never become complacent.. always strive for better! Fuelled by: @the_health_hut_ @qntsportnutrition #irishfitfam  #vascular  #veins  #delts  #fitfam  #ukfitfam  #offseason  #shreds  #letsgrow  #gains  #shoulders  #abs  #bouldershoulders  #letsdothis  #pump  #gym  #fitness  #gymfreak  #qntireland  #teamnelson 
So that didn't happen last night. ๐Ÿ‘†๐Ÿผ๐Ÿ™…๐Ÿป๐Ÿ˜
I was all ready to smash out a killer glute session but my body had other ideas. ๐Ÿ™ƒ My lower back went into spasm and I ended up in a heap on the floor beside the leg press desperately trying to stretch it out or just make it stop. Pretty sure I looked crazy ๐Ÿคท๐Ÿปโ€โ™€๏ธ The pain of it!!
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@silverbackfitness98 saved me with some stretches but that was the end of my glute session.... and I had only started. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ
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I could easily have given up and went home feeling sorry for myself but instead I took a few minutes out, changed my plan and trained shoulders instead. .
Moral of the story.... life is 10% what happens to you and 90% how you react to it. If the plan doesn't work change the plan, but never the goal. ๐Ÿ™Œ๐Ÿผ
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#goals #teamnelson #injuriesbegone #setbackshappen #irishfitfam #fitfam #qntireland #progress #girlswholift #workout #workoutmotivation  #gym #fitspo #fitgirls #irishbodybuilding #irishfitness #gymshark #bodybuilding #buildingabody #bikinicompetitor #bikiniathlethe #muscle #shelifts #trainhard #determined #fitness #strongwomen #offseason #gainz #cantstopmenow
So that didn't happen last night. ๐Ÿ‘†๐Ÿผ๐Ÿ™…๐Ÿป๐Ÿ˜ I was all ready to smash out a killer glute session but my body had other ideas. ๐Ÿ™ƒ My lower back went into spasm and I ended up in a heap on the floor beside the leg press desperately trying to stretch it out or just make it stop. Pretty sure I looked crazy ๐Ÿคท๐Ÿปโ€โ™€๏ธ The pain of it!! . @silverbackfitness98 saved me with some stretches but that was the end of my glute session.... and I had only started. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ . I could easily have given up and went home feeling sorry for myself but instead I took a few minutes out, changed my plan and trained shoulders instead. . Moral of the story.... life is 10% what happens to you and 90% how you react to it. If the plan doesn't work change the plan, but never the goal. ๐Ÿ™Œ๐Ÿผ . . . #goals  #teamnelson  #injuriesbegone  #setbackshappen  #irishfitfam  #fitfam  #qntireland  #progress  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #irishbodybuilding  #irishfitness  #gymshark  #bodybuilding  #buildingabody  #bikinicompetitor  #bikiniathlethe  #muscle  #shelifts  #trainhard  #determined  #fitness  #strongwomen  #offseason  #gainz  #cantstopmenow 
Each day we put one foot in front of the other 
Then one day we look back and realise we have climbed a mountain and although the climb to the top was difficult 
The view when you get there will be worth it 
Nothing worth having comes easy ๐Ÿ’ช
So Stay focused ,dream big and all your hard work and dedication will bring success ๐Ÿ‘
Have a great day ๐Ÿ˜
Each day we put one foot in front of the other Then one day we look back and realise we have climbed a mountain and although the climb to the top was difficult The view when you get there will be worth it Nothing worth having comes easy ๐Ÿ’ช So Stay focused ,dream big and all your hard work and dedication will bring success ๐Ÿ‘ Have a great day ๐Ÿ˜
#motivationmonday ๐Ÿ‘†๐Ÿผ๐Ÿ˜Œ I already know that I've beaten this physique in terms of muscle mass, now I just have to beat it in terms of condition. ๐Ÿ‘Œ๐Ÿผ
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I cleared out my cupboards yesterday and threw everything that's not on my current food plan in the bin. I'm a PB addict.... binning it was tough ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ ๐Ÿ˜ฌ
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As of today I'm easing myself back into that prep mindset by trying to stick 100% to my food plan over the next 8 weeks (no PB ๐Ÿ˜‘) and I'm adding some HIIT into my training, probably a twice a week spin class, to help drop body fat. I want to be ready to hit the ground running come January and give myself the best possible chance at getting the condition that's required. ๐Ÿ’ช๐Ÿฝ๐Ÿ‘™
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A competition isn't just based on those 12-16 weeks of prep, for me it's a whole year of preparation. 
I'm constantly thinking about my goal, eating and training towards that goal and always trying to keep that "off season" under control. Let's be real, It's not a time to get fat... it's a time to build and better yourself.
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โœจFail to prepare, prepare to failโœจ
#TeamNelson #qntireland .
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#slowandsteadywinstherace #goals #bikinicompetitor #gymmotivation #trainhard #bikiniathlete #controlyouroffseason #bikiniprep #ribbf #nbfi #nabba #bodybuilding #shredded #girlswithmuscle #fitness #irishbodybuilding #irishfitfam #offseasongains #igfitness #abs #fitgirl #girlswithguns #buildingabody #bikini #gymshark
#motivationmonday  ๐Ÿ‘†๐Ÿผ๐Ÿ˜Œ I already know that I've beaten this physique in terms of muscle mass, now I just have to beat it in terms of condition. ๐Ÿ‘Œ๐Ÿผ . I cleared out my cupboards yesterday and threw everything that's not on my current food plan in the bin. I'm a PB addict.... binning it was tough ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ ๐Ÿ˜ฌ . As of today I'm easing myself back into that prep mindset by trying to stick 100% to my food plan over the next 8 weeks (no PB ๐Ÿ˜‘) and I'm adding some HIIT into my training, probably a twice a week spin class, to help drop body fat. I want to be ready to hit the ground running come January and give myself the best possible chance at getting the condition that's required. ๐Ÿ’ช๐Ÿฝ๐Ÿ‘™ . A competition isn't just based on those 12-16 weeks of prep, for me it's a whole year of preparation. I'm constantly thinking about my goal, eating and training towards that goal and always trying to keep that "off season" under control. Let's be real, It's not a time to get fat... it's a time to build and better yourself. . โœจFail to prepare, prepare to failโœจ #TeamNelson  #qntireland  . . . . #slowandsteadywinstherace  #goals  #bikinicompetitor  #gymmotivation  #trainhard  #bikiniathlete  #controlyouroffseason  #bikiniprep  #ribbf  #nbfi  #nabba  #bodybuilding  #shredded  #girlswithmuscle  #fitness  #irishbodybuilding  #irishfitfam  #offseasongains  #igfitness  #abs  #fitgirl  #girlswithguns  #buildingabody  #bikini  #gymshark 
So much fun training with this gorgeous girl @crblifestyle at @animalbarbellgym this evening.๐Ÿ’• She's an absolute gem and smashed her legs!! ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ
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#legday #theburn #irishfitfam #fitfam #qntireland #trainhard #girlswholift #workout #workoutmotivation #gym #fitspo #fitgirls #happiness #irishbodybuilding #irishfitness #gymbunny #bodybuilding #buildingabody #bikinicompetitor #athlethe #muscle #shelifts #progress #fitness #happyplace #strongwomen #offseason #gainz #goals
So much fun training with this gorgeous girl @crblifestyle at @animalbarbellgym this evening.๐Ÿ’• She's an absolute gem and smashed her legs!! ๐Ÿ”ฅ๐Ÿ‘Œ๐Ÿผ . . . . #legday  #theburn  #irishfitfam  #fitfam  #qntireland  #trainhard  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #happiness  #irishbodybuilding  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethe  #muscle  #shelifts  #progress  #fitness  #happyplace  #strongwomen  #offseason  #gainz  #goals 
โฌ…๏ธโฌ…๏ธ SWIPEE... So after many weeks of another prep Iโ€™m now 17 days out from my next protection before some well due time off.
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After rebounding very badly after my last prep (left picture) I decided to kick my ass back into gear! I needed a end goal and not just a quick fix. I am now looking happy once again and looking very aesthetically pleasing to the eye (right picture) Iโ€™ve nailed everything down to a tee in this prep, usually the first prep you do is the hardest and it probably was but this time round Iโ€™ve not felt like Iโ€™ve been in a prep because Iโ€™ve not thought in that mindset. But as the saying goes Hard work = GREAT RESULTS!
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Donโ€™t get me wrong, I love my food etc and throughout this off season I will be making sure I enjoy my food in moderation and not all in two days! Use have saw my stash of chocolate ๐Ÿ™ˆ๐Ÿ˜ etc these will be consumed in moderation and wait until you see my physique next year that myself and @nathan.nelsonpt will bring for my next project! happy Saturday folks ๐Ÿพ๐Ÿฐ
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๐Ÿ“ธ Instagram - @stefansmithhealthandfitness
๐Ÿ“ง Email - stefansmiith@gmail.com
๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness
๐Ÿ‘ป Snapchat - stefysmith
๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/
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#ssfitness #fitness #fitnessmotivation #fitspo #fitspiration #fitfam #ukfitfam #fitfood #irishfitfam #bodybuilding #gains #gym #legday #chestday #workout #follow4follow #alwayslearningsomethingnew #alwayskeepfighting #aesthetic #aestheticlifestyle #qntireland #protein #macros #nutrition #calisthenics #personaltraining #sponsorship #fitnessmodel #followforfollow #ambassador
โฌ…๏ธโฌ…๏ธ SWIPEE... So after many weeks of another prep Iโ€™m now 17 days out from my next protection before some well due time off. ___________________________________ After rebounding very badly after my last prep (left picture) I decided to kick my ass back into gear! I needed a end goal and not just a quick fix. I am now looking happy once again and looking very aesthetically pleasing to the eye (right picture) Iโ€™ve nailed everything down to a tee in this prep, usually the first prep you do is the hardest and it probably was but this time round Iโ€™ve not felt like Iโ€™ve been in a prep because Iโ€™ve not thought in that mindset. But as the saying goes Hard work = GREAT RESULTS! ___________________________________ Donโ€™t get me wrong, I love my food etc and throughout this off season I will be making sure I enjoy my food in moderation and not all in two days! Use have saw my stash of chocolate ๐Ÿ™ˆ๐Ÿ˜ etc these will be consumed in moderation and wait until you see my physique next year that myself and @nathan.nelsonpt will bring for my next project! happy Saturday folks ๐Ÿพ๐Ÿฐ _________________________________ ๐Ÿ“ธ Instagram - @stefansmithhealthandfitness ๐Ÿ“ง Email - stefansmiith@gmail.com ๐Ÿ“ฒ Facebook - Stefan Smith - Health & Fitness ๐Ÿ‘ป Snapchat - stefysmith ๐ŸŒ Online coaching - https://stefansmithfitness.wufoo.com/forms/ms3kcjq1b6d3cx/ _________________________________ #ssfitness  #fitness  #fitnessmotivation  #fitspo  #fitspiration  #fitfam  #ukfitfam  #fitfood  #irishfitfam  #bodybuilding  #gains  #gym  #legday  #chestday  #workout  #follow4follow  #alwayslearningsomethingnew  #alwayskeepfighting  #aesthetic  #aestheticlifestyle  #qntireland  #protein  #macros  #nutrition  #calisthenics  #personaltraining  #sponsorship  #fitnessmodel  #followforfollow  #ambassador 
We don't stop exercising because we grow old 
We Grow Old Because We Stop Exercising ๐Ÿ’ช
So be sure to challenge yourself everyday 
Makes life more exciting to live ๐Ÿ‘๐Ÿ˜‰
We don't stop exercising because we grow old We Grow Old Because We Stop Exercising ๐Ÿ’ช So be sure to challenge yourself everyday Makes life more exciting to live ๐Ÿ‘๐Ÿ˜‰
The aim of the game... ๐Ÿ˜Ž๐Ÿ‘Œ๐Ÿผ๐Ÿ’๐Ÿป
#liferules #lowsquatshighstandards
Thank you Qnt @thehealthhut_ for all your support and keeping me fueled  throughout the 2017 season ๐Ÿ‘

Enjoy 20% off all QNT products @thehealthhut_ using code QNT101๐Ÿ’ฅ
Thank you Qnt @thehealthhut_ for all your support and keeping me fueled throughout the 2017 season ๐Ÿ‘ Enjoy 20% off all QNT products @thehealthhut_ using code QNT101๐Ÿ’ฅ
The next time you feel guilty about eating some tasty boiled patatoes and not sweet patatoe ,relax its nothing to worry about ๐Ÿ˜‰
The next time you feel guilty about eating some tasty boiled patatoes and not sweet patatoe ,relax its nothing to worry about ๐Ÿ˜‰
I could not be prouder to be part of the QNT Team @qntsportsnutrition @metapure_qnt .
The Health Hut are the Irish Distributors of QNT and I became a sponsored athlete with the company in March before I even stepped foot on stage. Im so grateful to all at QNT and The Health Hut for havibg faith in me and keeping  me fuelled every month with the best quality supplements ๐Ÿ–ค .
@Regranned from @thehealthhut_ -  Meet our 6 QNT athletes. 
A team of champions fuelled by high quality supplements ๐Ÿ†
@nigel.crowley
@laura.gallagher.fitness @jr_physique_ 
@louise__dowd 
@stefansmithhealthandfitness 
@_ciaraxdrea_
 QNT We Build Champions ๐Ÿ’ฅ

#qntireland #teamqnt #irishfitfam #webuildchampions #athletes #dublinfitfam #galwayfitfam #fitfam #corkfitfam #crossfit #bodybuilding #champions #ribbf #pca #nabba #nbfi  #fitness #meettheteam #muscle #irishfitfam #bossgirls #physique #aesthetic #ukfitfam #gymfreaks #nutrition #supplements - #regrann
I could not be prouder to be part of the QNT Team @qntsportsnutrition @metapure_qnt . The Health Hut are the Irish Distributors of QNT and I became a sponsored athlete with the company in March before I even stepped foot on stage. Im so grateful to all at QNT and The Health Hut for havibg faith in me and keeping me fuelled every month with the best quality supplements ๐Ÿ–ค . @Regranned from @thehealthhut_ - Meet our 6 QNT athletes. A team of champions fuelled by high quality supplements ๐Ÿ† @nigel.crowley @laura.gallagher.fitness @jr_physique_ @louise__dowd @stefansmithhealthandfitness @_ciaraxdrea_ QNT We Build Champions ๐Ÿ’ฅ #qntireland  #teamqnt  #irishfitfam  #webuildchampions  #athletes  #dublinfitfam  #galwayfitfam  #fitfam  #corkfitfam  #crossfit  #bodybuilding  #champions  #ribbf  #pca  #nabba  #nbfi  #fitness  #meettheteam  #muscle  #irishfitfam  #bossgirls  #physique  #aesthetic  #ukfitfam  #gymfreaks  #nutrition  #supplements  - #regrann 
Proud to be one of the six sponsored QNT athletes in Ireland ๐Ÿ˜Œ๐Ÿ™Œ๐Ÿผ๐Ÿ’•
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๐Ÿ’ฅQNT, We Build Champions๐Ÿ’ฅ

#Repost @thehealthhut_ (@get_repost)
ใƒปใƒปใƒป
Meet our 6 QNT athletes. 
A team of champions fuelled by high quality supplements ๐Ÿ†
@nigel.crowley
@laura.gallagher.fitness @jr_physique_ 
@louise__dowd 
@stefansmithhealthandfitness 
@_ciaraxdrea_
 QNT We Build Champions ๐Ÿ’ฅ

#qntireland #teamqnt #irishfitfam #webuildchampions #athletes #dublinfitfam #galwayfitfam #fitfam #corkfitfam #crossfit #bodybuilding #champions #ribbf #pca #nabba #nbfi  #fitness #meettheteam #muscle #irishfitfam #bossgirls #physique #aesthetic #ukfitfam #gymfreaks #nutrition #supplements
Proud to be one of the six sponsored QNT athletes in Ireland ๐Ÿ˜Œ๐Ÿ™Œ๐Ÿผ๐Ÿ’• . ๐Ÿ’ฅQNT, We Build Champions๐Ÿ’ฅ #Repost  @thehealthhut_ (@get_repost) ใƒปใƒปใƒป Meet our 6 QNT athletes. A team of champions fuelled by high quality supplements ๐Ÿ† @nigel.crowley @laura.gallagher.fitness @jr_physique_ @louise__dowd @stefansmithhealthandfitness @_ciaraxdrea_ QNT We Build Champions ๐Ÿ’ฅ #qntireland  #teamqnt  #irishfitfam  #webuildchampions  #athletes  #dublinfitfam  #galwayfitfam  #fitfam  #corkfitfam  #crossfit  #bodybuilding  #champions  #ribbf  #pca  #nabba  #nbfi  #fitness  #meettheteam  #muscle  #irishfitfam  #bossgirls  #physique  #aesthetic  #ukfitfam  #gymfreaks  #nutrition  #supplements 
Just dressed as myself because my face is scary enough when I'm in the gym! ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ‘ป๐Ÿ˜ #restinggymfaceonpoint #donttalktome #dontevenlookatme #inthezone #ilooklikeabitchbutimreallynot @laura.gallagher.fitness @clubactivemgar
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#halloweenmakeup #dressup #fitgirls #workout #gymbunny #gym #fitness #irishfitfam #irishbodybuilding #fitfam #bikinigirl #bikinicompetitor #offseasongirls #gains #girlswithmuscles #trainhardorgohome #didntlooklikethisforlong #glutes #girlsthatlift #gluteworkout #ribbf #blueeyedgirl #leopardprint #bodybuilding #qntireland
Just dressed as myself because my face is scary enough when I'm in the gym! ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿ‘ป๐Ÿ˜ #restinggymfaceonpoint  #donttalktome  #dontevenlookatme  #inthezone  #ilooklikeabitchbutimreallynot  @laura.gallagher.fitness @clubactivemgar . . . . #halloweenmakeup  #dressup  #fitgirls  #workout  #gymbunny  #gym  #fitness  #irishfitfam  #irishbodybuilding  #fitfam  #bikinigirl  #bikinicompetitor  #offseasongirls  #gains  #girlswithmuscles  #trainhardorgohome  #didntlooklikethisforlong  #glutes  #girlsthatlift  #gluteworkout  #ribbf  #blueeyedgirl  #leopardprint  #bodybuilding  #qntireland 
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A S Y L U M ! ๐Ÿ‘ป@thewrightvenue #halloween
. A S Y L U M ! ๐Ÿ‘ป@thewrightvenue #halloween 
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Off to the Office last Night before the Crazy Hair came out to Play! As always I Had such a Ball with all My Girlys spending My Second Halloween on @thewrightvenue Main Stage!๐ŸŽƒ๐Ÿ‘ฏ๐Ÿ‘ป
#allblack #clown #halloween #ootn
. Off to the Office last Night before the Crazy Hair came out to Play! As always I Had such a Ball with all My Girlys spending My Second Halloween on @thewrightvenue Main Stage!๐ŸŽƒ๐Ÿ‘ฏ๐Ÿ‘ป #allblack  #clown  #halloween  #ootn 
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"IT" hasn't a Patch on Me โœ‹๐Ÿพ๐Ÿ˜‚
The First of the Halloween Snaps! Big Thank You to this Amazing Girly & Client of mine @ellie_mcdonough for doing My Face for Work later @thewrightvenue ๐Ÿ’ƒ๐Ÿป
Huuuuge Production Planned for one of the Biggest Nights of the Year! ๐Ÿ‘๐Ÿพ
EEEEEKKK,Gotta love Halloween!! ๐ŸŽƒโ˜ ๏ธ๐Ÿ‘ป
#Halloween #Dressup #clown
. "IT" hasn't a Patch on Me โœ‹๐Ÿพ๐Ÿ˜‚ The First of the Halloween Snaps! Big Thank You to this Amazing Girly & Client of mine @ellie_mcdonough for doing My Face for Work later @thewrightvenue ๐Ÿ’ƒ๐Ÿป Huuuuge Production Planned for one of the Biggest Nights of the Year! ๐Ÿ‘๐Ÿพ EEEEEKKK,Gotta love Halloween!! ๐ŸŽƒโ˜ ๏ธ๐Ÿ‘ป #Halloween  #Dressup  #clown 
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G R I N D I N G ๐Ÿ’ฆ๐Ÿ’ช๐Ÿพ
#alwaysgrinding #working #progressing
The harder you work for something, the greater you will feel when you achieve it ๐Ÿ’ซ๐Ÿ‘Œ๐Ÿ“ธ .
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Loved every  single minute of our shoot  yesterday. Such  a calm, creative and patient photographer @peterbennettphotography cannot wait  to get the  shots back. Thank you so much Peter!๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ
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Stop doubting yourself work hard and make it happen!! ๐Ÿ’—

Prepped by: @nathan.nelsonpt
Fuelled by: @qntsportnutrition @thehealthhut_ 
#peterbennetphotography #qntireland #irishfitfam #fitfam #ukfitfam #fitcouple #fitnesscouple #photoshoot #fitness #instafit #muscle  #abs #goals #workhard #fitnessshoot #supporteachother
The harder you work for something, the greater you will feel when you achieve it ๐Ÿ’ซ๐Ÿ‘Œ๐Ÿ“ธ . . Loved every single minute of our shoot yesterday. Such a calm, creative and patient photographer @peterbennettphotography cannot wait to get the shots back. Thank you so much Peter!๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ . Stop doubting yourself work hard and make it happen!! ๐Ÿ’— Prepped by: @nathan.nelsonpt Fuelled by: @qntsportnutrition @thehealthhut_ #peterbennetphotography  #qntireland  #irishfitfam  #fitfam  #ukfitfam  #fitcouple  #fitnesscouple  #photoshoot  #fitness  #instafit  #muscle  #abs  #goals  #workhard  #fitnessshoot  #supporteachother 
QNT protein Waffles

Have you tried our protein waffles mix 
Made with quality protein , it is a perfect protein snack ๐Ÿ’ช

QNT we build Champions๐Ÿ†๐Ÿ†
#QNTireland
#irishfitfam
#gymlife #fitfamuk #fitness #dublinfitfam #dublinfitness #bossgirls #bodybuilding #ireland #gym #corkfitfam #corkfitness #northernirelandfitfam #crossfit #ironmantraining #irishcrossfit #fitlife #galwayfitfam #weightloss #muscle #ribbf2017 #fitnessmotivation #fitfam #gymlife
QNT protein Waffles Have you tried our protein waffles mix Made with quality protein , it is a perfect protein snack ๐Ÿ’ช QNT we build Champions๐Ÿ†๐Ÿ† #QNTireland  #irishfitfam  #gymlife  #fitfamuk  #fitness  #dublinfitfam  #dublinfitness  #bossgirls  #bodybuilding  #ireland  #gym  #corkfitfam  #corkfitness  #northernirelandfitfam  #crossfit  #ironmantraining  #irishcrossfit  #fitlife  #galwayfitfam  #weightloss  #muscle  #ribbf2017  #fitnessmotivation  #fitfam  #gymlife 
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So I Started Reading the Book " The Secret " a couple of Weeks ago & I came to a Chapter last Night that had something to do with Star Signs! Not something Id be interested in at all but while I was on the Topic I decided to Read up on it a little & its actually CRAZY how Accurate this is,even SOME of the " not so Good " Traits but sure look! ๐Ÿ™ˆ๐Ÿ˜‚!! Its only in the last Few Months im relising how important it is to know exactly who you are,Love who you are and live Confindently in your own Skin! So many people Struggle with this including me & they're things im really Working on the last Couple of Weeks! Learning to be Kind to yourself,believing in Yourself,being your Own Cheerleader is Hard but at the end of the Day its all You need so its Worth Fighting for while becoming the best Version of You in the Process! We all have our Demons but they're nothing that cant be taken Care of if we really try but we also have our really Good Traits that make us who we are indivdually and ima Focus on letting mine Shine through a lot more!
In all Aspects of Life,
Even if it means taking Risks!โค๏ธ
Shoutout to all the Fab #leos out there! ๐Ÿ‘ญ๐Ÿ‘ฌ ๐ŸŒ #leo #leowoman #starsign โ™Œ๏ธ
. So I Started Reading the Book " The Secret " a couple of Weeks ago & I came to a Chapter last Night that had something to do with Star Signs! Not something Id be interested in at all but while I was on the Topic I decided to Read up on it a little & its actually CRAZY how Accurate this is,even SOME of the " not so Good " Traits but sure look! ๐Ÿ™ˆ๐Ÿ˜‚!! Its only in the last Few Months im relising how important it is to know exactly who you are,Love who you are and live Confindently in your own Skin! So many people Struggle with this including me & they're things im really Working on the last Couple of Weeks! Learning to be Kind to yourself,believing in Yourself,being your Own Cheerleader is Hard but at the end of the Day its all You need so its Worth Fighting for while becoming the best Version of You in the Process! We all have our Demons but they're nothing that cant be taken Care of if we really try but we also have our really Good Traits that make us who we are indivdually and ima Focus on letting mine Shine through a lot more! In all Aspects of Life, Even if it means taking Risks!โค๏ธ Shoutout to all the Fab #leos  out there! ๐Ÿ‘ญ๐Ÿ‘ฌ ๐ŸŒ #leo  #leowoman  #starsign  โ™Œ๏ธ
๐Ÿ‘ฏโ€โ™‚๏ธ
๐Ÿ‘ฏโ€โ™‚๏ธ