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@nev_dugg how cute are we though ๐Ÿ‘ฏ๐Ÿ†๐Ÿ‘™โค๏ธ
@nev_dugg how cute are we though ๐Ÿ‘ฏ๐Ÿ†๐Ÿ‘™โค๏ธ
๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ”ซ๐Ÿ”ซ๐Ÿ”ซ๐Ÿ”ซ#fitfam
๐Ÿ˜„๐Ÿ˜„๐Ÿ˜„๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ”ซ๐Ÿ”ซ๐Ÿ”ซ๐Ÿ”ซ#fitfam 
Weights slightely raising ๐Ÿ˜
Weights slightely raising ๐Ÿ˜
Throwback Thursday - @garymoylan27_ competing at the RIBBF National Championships in 2016 in the Men's Physique Over 178cm category!

#Repost @garymoylan27_ (@get_repost)
ใƒปใƒปใƒป
A shoot from the r.i.b.b.f nationals taken by @oskarboralphotography last Saturday in limerick.. #contestprep #competition #showtime #mensphysique #bodybuilding #shredded #abs #gains #nationals #posing #irishfitfam #irishhealth #fitfam #galwayfitfam #ukbff #ukfitfam #ribbf #tattoos #inked #wbff #obliques #pumped #diet ##fitnessaddict #gymlife #gymrat
Throwback Thursday - @garymoylan27_ competing at the RIBBF National Championships in 2016 in the Men's Physique Over 178cm category! #Repost  @garymoylan27_ (@get_repost) ใƒปใƒปใƒป A shoot from the r.i.b.b.f nationals taken by @oskarboralphotography last Saturday in limerick.. #contestprep  #competition  #showtime  #mensphysique  #bodybuilding  #shredded  #abs  #gains  #nationals  #posing  #irishfitfam  #irishhealth  #fitfam  #galwayfitfam  #ukbff  #ukfitfam  #ribbf  #tattoos  #inked  #wbff  #obliques  #pumped  #diet  ##fitnessaddict  #gymlife  #gymrat 
Simply Tryin To Create a Better Tmr.
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#๐Ÿ”Œ๐Ÿ“ธ @jesse_044 
#TbT #ribbf #nabbawff #ireland #fff #physique #mensstyle #model 
#fitnessmodel #fitnessmotivation 
#fitnessbody #fitnesslifestyle
I think this sums up the last session of cardio pretty well tbh ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. Onwards to Sunday 
#ifbb#pca#nabba#ribbf#iwannawin#thefuture#championmindset
When I am at the Gym ๐Ÿ’ช vs when I am with my gilfriend ๐ŸปHahaha Cuando estoy en el Gym ๐Ÿ’ช cuando estoy con mi novia ๐Ÿป
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#girlfriend  #gym #manphysique #gymtime #gymlife  #picture #photoofday #bestoftheday #muscle #fit #fitness #funny #funnyfitness #truelove #true #goodvibes #thursday #aesthetic #shredded #bulking #pumpit  #beastmode #ribbf #corkfitness #fitnesscaracas #fitnessaddict #famous #smiling #workout #gymnastics
When I am at the Gym ๐Ÿ’ช vs when I am with my gilfriend ๐ŸปHahaha Cuando estoy en el Gym ๐Ÿ’ช cuando estoy con mi novia ๐Ÿป โ€ข โ€ข โ€ข #girlfriend  #gym  #manphysique  #gymtime  #gymlife  #picture  #photoofday  #bestoftheday  #muscle  #fit  #fitness  #funny  #funnyfitness  #truelove  #true  #goodvibes  #thursday  #aesthetic  #shredded  #bulking  #pumpit  #beastmode  #ribbf  #corkfitness  #fitnesscaracas  #fitnessaddict  #famous  #smiling  #workout  #gymnastics 
'Tis easy known you're going out with a farmer when you've calves like them ๐Ÿ‚๐Ÿ„๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
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Please God I'll soon have glutes like my babe @kadiesmithxx ... absolute QUEEN of glutes ๐Ÿ‘๐Ÿ‘‘โค .
Cheers for the pic whoever sent it to me ๐Ÿ˜‚๐Ÿ‘Œ
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Bikini: @glamtanireland
Tan: ProTan
Trained by: @recalibratedbodies
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#irishfitfam #instafit #weighttraining #fitnessmodels #fitchicks #fitfam #ribbf  #fitfaminstagram #ukfitfam #bikiniathlete #girlgains #fitspo #health #ukbff #fitnessphotography #physique #bodybuilding #limerickfitfam #bikiniprep  #dublinfitfam #wff #girlswholift #girlswhosquat #igfit #fitspiration #fitnessaddict #trainhard #strength #aesthetics
'Tis easy known you're going out with a farmer when you've calves like them ๐Ÿ‚๐Ÿ„๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ . Please God I'll soon have glutes like my babe @kadiesmithxx ... absolute QUEEN of glutes ๐Ÿ‘๐Ÿ‘‘โค . Cheers for the pic whoever sent it to me ๐Ÿ˜‚๐Ÿ‘Œ . Bikini: @glamtanireland Tan: ProTan Trained by: @recalibratedbodies . #irishfitfam  #instafit  #weighttraining  #fitnessmodels  #fitchicks  #fitfam  #ribbf  #fitfaminstagram  #ukfitfam  #bikiniathlete  #girlgains  #fitspo  #health  #ukbff  #fitnessphotography  #physique  #bodybuilding  #limerickfitfam  #bikiniprep  #dublinfitfam  #wff  #girlswholift  #girlswhosquat  #igfit  #fitspiration  #fitnessaddict  #trainhard  #strength  #aesthetics 
When you're up there it's all worth it! All the hours and hours of pain and sweat! There's no better feeling than displaying your work to your peers! This was the biggest I've ever been but I'm planning on packing on 3-4kg more muscle for next year! And be towards the top end of the 90kg class! For now it's hoodies on and heavy lifting! #teamproform #bodybuilding #ribbf #throwbackthursday #gym #fitness #abs #quads #shredded #gains #instafit #prep #cardio #progress
#throwbackthursday 1year difference! Swipe >>> Left pics were my last check in before my first photo shoot ๐Ÿ™ˆ Right pics my most recent check in. Same top๐Ÿค”๐Ÿ˜‚ Eating more now and a greater understanding of my body and my training abilities. I was happy enough with how I looked then too just wanted more muscle...and not much has changed with that desire ๐Ÿ˜‚I rarely look at myself or take pics outside of these so it's good to do a comparison to see... getting there slow and steady ๐Ÿ’ชHere's to another year ๐Ÿ˜Š@fiercenfitbyhd @helenderbs #strong #fitnotskinny #girlswithmuscle #irishfitfam #girlswholift #bodybuilding #muscle #fitspo #gymflow #bikinifitness #ribbf #strognotskinny #workoutmotivation #f4f #l4l #lovetolift #doyouevenlift #fatloss #glutes #booty๐Ÿ‘
#throwbackthursday  1year difference! Swipe >>> Left pics were my last check in before my first photo shoot ๐Ÿ™ˆ Right pics my most recent check in. Same top๐Ÿค”๐Ÿ˜‚ Eating more now and a greater understanding of my body and my training abilities. I was happy enough with how I looked then too just wanted more muscle...and not much has changed with that desire ๐Ÿ˜‚I rarely look at myself or take pics outside of these so it's good to do a comparison to see... getting there slow and steady ๐Ÿ’ชHere's to another year ๐Ÿ˜Š@fiercenfitbyhd @helenderbs #strong  #fitnotskinny  #girlswithmuscle  #irishfitfam  #girlswholift  #bodybuilding  #muscle  #fitspo  #gymflow  #bikinifitness  #ribbf  #strognotskinny  #workoutmotivation  #f4f  #l4l  #lovetolift  #doyouevenlift  #fatloss  #glutes  #booty ๐Ÿ‘
Love this cool action shot that Kate got of me from the weekend ๐Ÿ“ท Only over a week until we fly out to the UK to compete in the world championships, the excitement is real ๐Ÿ”ฅ
Also if you are in the Cork/Munster region looking for a spray tan for a photoshoot or competition i would highly recommend Dee from @comptancork she did an amazing job. ๐Ÿ‘
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โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– 'conorcarlson10' for 10% off at www.dedicatednutrition.ie โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #pureelite #BeElite #musclemodel #fitness model #bodybuilding #mensphysique #irishfitfam #fitness #dedicatednutrition #accomplishfitness #ribbf #ifbb
Love this cool action shot that Kate got of me from the weekend ๐Ÿ“ท Only over a week until we fly out to the UK to compete in the world championships, the excitement is real ๐Ÿ”ฅ Also if you are in the Cork/Munster region looking for a spray tan for a photoshoot or competition i would highly recommend Dee from @comptancork she did an amazing job. ๐Ÿ‘ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– For info on online coaching please email accomplishfitness@hotmail.com โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– 'conorcarlson10' for 10% off at www.dedicatednutrition.ie โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #pureelite  #BeElite  #musclemodel  #fitness  model #bodybuilding  #mensphysique  #irishfitfam  #fitness  #dedicatednutrition  #accomplishfitness  #ribbf  #ifbb 
Every time I dance, I turn into a better version of me ๐Ÿ’šโ™ฅ๏ธ
I always feel so happy after an hour of dancing. And from now on Thursdays will be even happier, two hours of dancing - starting new afternoon class with #Prioryyouthreach students ๐Ÿค—
#zumbasta๏ธ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels #biceps#tallaght #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF
Every time I dance, I turn into a better version of me ๐Ÿ’šโ™ฅ๏ธ I always feel so happy after an hour of dancing. And from now on Thursdays will be even happier, two hours of dancing - starting new afternoon class with #Prioryyouthreach  students ๐Ÿค— #zumbasta ๏ธ #sportsmodel  #bikinifitness  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels  #biceps #tallaght  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF 
#throwbackthursday to a cracker of a night out with this amazing women and many more people. What a day it was for @catriona_137 making top 6 in her first ever bikini competition in #ribbf and what a night of celebrations we had! Bring on the next one and many more ๐Ÿ’ช๐Ÿ’ช #irishfitfam #iifym #instafit #eattogrow #weighttraining #weightlifting #fitnotskinny #flexibledieting #fitfam #ukfitfam #fitspo #healtspo #fatloss #fit #diet #motivationย  #macros #physique #bodybuilding #healthyeating #starttostage #stageprep #personaltrainer #calesthenics #bodybuilding #training #keepmoving #itsallonyou
#throwbackthursday  to a cracker of a night out with this amazing women and many more people. What a day it was for @catriona_137 making top 6 in her first ever bikini competition in #ribbf  and what a night of celebrations we had! Bring on the next one and many more ๐Ÿ’ช๐Ÿ’ช #irishfitfam  #iifym  #instafit  #eattogrow  #weighttraining  #weightlifting  #fitnotskinny  #flexibledieting  #fitfam  #ukfitfam  #fitspo  #healtspo  #fatloss  #fit  #diet  #motivation ย  #macros  #physique  #bodybuilding  #healthyeating  #starttostage  #stageprep  #personaltrainer  #calesthenics  #bodybuilding  #training  #keepmoving  #itsallonyou 
Agood upper body and back session for the first time in 6weeks and I feel buffer already ๐Ÿ˜‚. Feels awesome starting to lift heavy again without stressing il burst stitches ๐Ÿ˜‚ ๐Ÿ’ช
Agood upper body and back session for the first time in 6weeks and I feel buffer already ๐Ÿ˜‚. Feels awesome starting to lift heavy again without stressing il burst stitches ๐Ÿ˜‚ ๐Ÿ’ช
Safe to say the sun goggles can be put away for another year.
Safe to say the sun goggles can be put away for another year.
Isn't it amazing how quickly our bodies react when we cut out certain foods and introduce real whole foods. 
13lbs in 13 days without the chance of rebound as we encouraged and aided the body as it continued naturally detoxifying. 
Taking out - 
Gluten 
Dairy
Refined sugar
Alcohol 
Caffeine 
Processed food 
Poor nutrition is linked to 95% of all chronic illness and disease. 
Side note - If you advocate we cant aid detox your talking โšฝ๏ธix 
#nodrops #nopromises #notoxins
#health #fitness #nutrition #121 #procoach #gymapparel #igfit 
#trainwithdave  #journey #shredzย  #personaltrainer #fitfam #irishfitfam #NABBA #RIBBF #mensphysique #shredded #energyhub #instafit #davidkingfitness #jplife #sidehustle
Isn't it amazing how quickly our bodies react when we cut out certain foods and introduce real whole foods. 13lbs in 13 days without the chance of rebound as we encouraged and aided the body as it continued naturally detoxifying. Taking out - Gluten Dairy Refined sugar Alcohol Caffeine Processed food Poor nutrition is linked to 95% of all chronic illness and disease. Side note - If you advocate we cant aid detox your talking โšฝ๏ธix #nodrops  #nopromises  #notoxins  #health  #fitness  #nutrition  #121  #procoach  #gymapparel  #igfit  #trainwithdave  #journey  #shredz ย  #personaltrainer  #fitfam  #irishfitfam  #NABBA  #RIBBF  #mensphysique  #shredded  #energyhub  #instafit  #davidkingfitness  #jplife  #sidehustle 
Repost from @thegymmonasterevin @TopRankRepost #TopRankRepost Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym #wherechampionsarebuilt #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #fitfam #bestequipedgyminireland #wewontbebeaten  #weknowyourwatching ๐Ÿ‘…๐Ÿ‘€ #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #officalhammerstrengthtrainingcentre #irelandsonlyofficalhammerstrengthtrainingcentre #teamireland #wffireland #nabbaireland #ribbf #ukfitfam
Repost from @thegymmonasterevin @TopRankRepost #TopRankRepost  Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching  ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM  ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym  #wherechampionsarebuilt  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #fitfam  #bestequipedgyminireland  #wewontbebeaten  #weknowyourwatching  ๐Ÿ‘…๐Ÿ‘€ #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #officalhammerstrengthtrainingcentre  #irelandsonlyofficalhammerstrengthtrainingcentre  #teamireland  #wffireland  #nabbaireland  #ribbf  #ukfitfam 
Throw back to the summer - Kinda wishing I got more hurling a football in but can be difficult during prep. Will have to wait for 2018! .................................#throwbackthursday #gaa #kkg #ribbf # #restweekover #shoulders #refeeding  #weights #teamkhalesh #letsgrow #lift #bodybulding #fit #fitness #mensphysique  @masrepsofficial #fitnessmotivation  #gym #gymlife #irishfitfam 
#fitfam #muscles #aesthetics #igfit #instafit #fitspiration #gymspiration #instagramfitness #ifbb #fitnessmodel #khaleshtrainer
Throw back to the summer - Kinda wishing I got more hurling a football in but can be difficult during prep. Will have to wait for 2018! .................................#throwbackthursday  #gaa  #kkg  #ribbf  # #restweekover  #shoulders  #refeeding  #weights  #teamkhalesh  #letsgrow  #lift  #bodybulding  #fit  #fitness  #mensphysique  @masrepsofficial #fitnessmotivation  #gym  #gymlife  #irishfitfam  #fitfam  #muscles  #aesthetics  #igfit  #instafit  #fitspiration  #gymspiration  #instagramfitness  #ifbb  #fitnessmodel  #khaleshtrainer 
#Repost @thegymmonasterevin (@get_repost)
ใƒปใƒปใƒป
Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym #wherechampionsarebuilt #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #fitfam #bestequipedgyminireland #wewontbebeaten  #weknowyourwatching ๐Ÿ‘…๐Ÿ‘€ #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #officalhammerstrengthtrainingcentre #irelandsonlyofficalhammerstrengthtrainingcentre #teamireland #wffireland #nabbaireland #ribbf #ukfitfam
#Repost  @thegymmonasterevin (@get_repost) ใƒปใƒปใƒป Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching  ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM  ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym  #wherechampionsarebuilt  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #fitfam  #bestequipedgyminireland  #wewontbebeaten  #weknowyourwatching  ๐Ÿ‘…๐Ÿ‘€ #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #officalhammerstrengthtrainingcentre  #irelandsonlyofficalhammerstrengthtrainingcentre  #teamireland  #wffireland  #nabbaireland  #ribbf  #ukfitfam 
๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿท......Proving to your self u can do  something๐Ÿ’ช๐Ÿพ is the best motivation u can get ๐Ÿ˜๐Ÿ˜Ž u just have to know what u want and what its going to take ๐Ÿ‘Š๐Ÿฝ
๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿท......Proving to your self u can do something๐Ÿ’ช๐Ÿพ is the best motivation u can get ๐Ÿ˜๐Ÿ˜Ž u just have to know what u want and what its going to take ๐Ÿ‘Š๐Ÿฝ
I'd rather be in this paradise than work on this wet Thursday morning ๐Ÿ™๐Ÿ™๐Ÿ™RepostBy @thegymmonasterevin: "Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym #wherechampionsarebuilt #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #fitfam #bestequipedgyminireland #wewontbebeaten  #weknowyourwatching ๐Ÿ‘…๐Ÿ‘€ #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #officalhammerstrengthtrainingcentre #irelandsonlyofficalhammerstrengthtrainingcentre #teamireland #wffireland #nabbaireland #ribbf #ukfitfam" (via #InstaRepos)
I'd rather be in this paradise than work on this wet Thursday morning ๐Ÿ™๐Ÿ™๐Ÿ™RepostBy @thegymmonasterevin: "Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching  ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM  ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym  #wherechampionsarebuilt  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #fitfam  #bestequipedgyminireland  #wewontbebeaten  #weknowyourwatching  ๐Ÿ‘…๐Ÿ‘€ #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #officalhammerstrengthtrainingcentre  #irelandsonlyofficalhammerstrengthtrainingcentre  #teamireland  #wffireland  #nabbaireland  #ribbf  #ukfitfam " (via #InstaRepos )
Mens black and white stringers from the back ๐Ÿ‘Œ Irish order going home at the end of the month...... anyone interested in gear then get in touch asap ๐Ÿ€ #wegrowagain
Mens black and white stringers from the back ๐Ÿ‘Œ Irish order going home at the end of the month...... anyone interested in gear then get in touch asap ๐Ÿ€ #wegrowagain 
Small daily improvements over time lead to stunning results ๐Ÿ‘
(When my legs are hangover ๐Ÿ”ฅ I train my  back ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚)
Photo by @ralphmckeonphotography
#zumbasta๏ธ #sportsmodel #bikinifitness #bikinicompetitor #flexing #irishmuscle #gym #fitnessmodels #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF#backmuscles
Small daily improvements over time lead to stunning results ๐Ÿ‘ (When my legs are hangover ๐Ÿ”ฅ I train my back ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚) Photo by @ralphmckeonphotography #zumbasta ๏ธ #sportsmodel  #bikinifitness  #bikinicompetitor  #flexing  #irishmuscle  #gym  #fitnessmodels  #biceps #vitaminshopblanch  #studiom  #photoshoot  #muscle  #fitmom  #fitnessmodel  #fitfamireland  #physique  #bigbiceps  #gymlife  #gymlove  #instapic  #fitmom  #40andfit  #fitbody  #nabbawff  #ribbfireland  #RIBBF #backmuscles 
Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym #wherechampionsarebuilt #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #fitfam #bestequipedgyminireland #wewontbebeaten  #weknowyourwatching ๐Ÿ‘…๐Ÿ‘€ #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #officalhammerstrengthtrainingcentre #irelandsonlyofficalhammerstrengthtrainingcentre #teamireland #wffireland #nabbaireland #ribbf #ukfitfam
Thursday morning grind. The weekend is just around the corner. Call in and finish off the week strong at Irelands Super Gym. We are here to lead and have been leading since we opened in December 2015. Watch out for No. 2 coming to a premises near you soon ๐Ÿ˜Ž #weknowyourewatching  ๐Ÿ‘€๐Ÿ˜† #IRELANDSSUPERGYM  ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym  #wherechampionsarebuilt  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #fitfam  #bestequipedgyminireland  #wewontbebeaten  #weknowyourwatching  ๐Ÿ‘…๐Ÿ‘€ #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #officalhammerstrengthtrainingcentre  #irelandsonlyofficalhammerstrengthtrainingcentre  #teamireland  #wffireland  #nabbaireland  #ribbf  #ukfitfam 
THINGS GET REAL.

After 13 years living in my "second home" finally I 'll have a chance to represent Ireland on an international bodybuilding stage. On Sunday I' ll step on stage at the Diamonds Cup  in Rome. 
Thanks to #ribbf and president Mick Bullman  for making this happen. Thanks to all my family and friends for the constant support. ( Eddie Colgan you are LEGEND)
Thanks to @VitaminShopblanch @7Nutrition, @7nutritionireland and @Animalbarbellgym for fueling my journey.
#ribbf#ribbf2017#diamondcup#diamondcup2017#classicbodybuilding#rome#italu#reprrsent#ireland#internationalstage#proud#kulturystykaklasyczna#dreamscomethrough
THINGS GET REAL. After 13 years living in my "second home" finally I 'll have a chance to represent Ireland on an international bodybuilding stage. On Sunday I' ll step on stage at the Diamonds Cup in Rome. Thanks to #ribbf  and president Mick Bullman for making this happen. Thanks to all my family and friends for the constant support. ( Eddie Colgan you are LEGEND) Thanks to @VitaminShopblanch @7Nutrition, @7nutritionireland and @Animalbarbellgym for fueling my journey. #ribbf #ribbf2017 #diamondcup #diamondcup2017 #classicbodybuilding #rome #italu #reprrsent #ireland #internationalstage #proud #kulturystykaklasyczna #dreamscomethrough 
Double Bicep. Pre Takeoff ๐Ÿ›ซ
Double Bicep. Pre Takeoff ๐Ÿ›ซ
From the front - Lat Spread.
From the front - Lat Spread.
From the rear - Double bicep.
From the rear - Double bicep.
Hump day leg session done and dusted.no fear of Domโ€™s tomorrow thanks to @fitness_water , 4L a days seems to do the trick
Hump day leg session done and dusted.no fear of Domโ€™s tomorrow thanks to @fitness_water , 4L a days seems to do the trick
From the bottom, we work our way up.
From the bottom, we work our way up.
You've known it for years, known it all along. It was never about the attention or the trophies. It was never about being validated by an audience or changing the minds of naysayers. When it is all said and done, it was always for you. An unflinching iconoclast. It was always about how far you could push yourself and in the process, find who you were and what you were made of.
You've known it for years, known it all along. It was never about the attention or the trophies. It was never about being validated by an audience or changing the minds of naysayers. When it is all said and done, it was always for you. An unflinching iconoclast. It was always about how far you could push yourself and in the process, find who you were and what you were made of.
Tension in the air. An atmosphere like no other.
Tension in the air. An atmosphere like no other.
Takeoff.
Takeoff.
Rear lat spread.
Rear lat spread.
Two weeks post contest - Still buzzing and still hungry for more ๐Ÿ‘Š๐Ÿป
โ€ข
Massive thanks to @vitaminshopblanch for the awesome pics ๐Ÿ‘Œ๐Ÿป
โ€ข
@ironeagleposingtrunks @liquidsunrayzuk @westsidegymdublin15
Two weeks post contest - Still buzzing and still hungry for more ๐Ÿ‘Š๐Ÿป โ€ข Massive thanks to @vitaminshopblanch for the awesome pics ๐Ÿ‘Œ๐Ÿป โ€ข @ironeagleposingtrunks @liquidsunrayzuk @westsidegymdublin15
HOW TO ORDER YOUR PHYSIQUE PORTRAIT?
1) email a high res colour photo to davinciart4u@gmail.com for approval
2) $105 US (ยฃ75UK) for a half body pose. $125US (ยฃ95UK) for a full body pose via PayPal cyrusgate@gmail.com (SEND AS THE GIFT OPTION) 
3) You receive the digital-oil painting JPEG file via email for you to print on banners, canvas, posters etc. Print from your home printer or just upload your JPEG file to either:
www.easycanvasprints.com 
www.yourimageoncanvas.co.uk

#ifbb #bodybuildingmotivation #inspiration #aesthetics #npc #koreanbodybuilder  #fitness #muscle #flex #swole #nabba #beastmode #gym #shredz #oldschoolphysiques #simeonpanda #giftidea #npc  #goldenaesthetics #lifting #kbbf #classicphysique  #wbffpro #arabbodybuilder #artgifts #fitfam #ulissesworld #picoftheday #ukbff #musclemania #ribbf
HOW TO ORDER YOUR PHYSIQUE PORTRAIT? 1) email a high res colour photo to davinciart4u@gmail.com for approval 2) $105 US (ยฃ75UK) for a half body pose. $125US (ยฃ95UK) for a full body pose via PayPal cyrusgate@gmail.com (SEND AS THE GIFT OPTION) 3) You receive the digital-oil painting JPEG file via email for you to print on banners, canvas, posters etc. Print from your home printer or just upload your JPEG file to either: www.easycanvasprints.com www.yourimageoncanvas.co.uk #ifbb  #bodybuildingmotivation  #inspiration  #aesthetics  #npc  #koreanbodybuilder  #fitness  #muscle  #flex  #swole  #nabba  #beastmode  #gym  #shredz  #oldschoolphysiques  #simeonpanda  #giftidea  #npc  #goldenaesthetics  #lifting  #kbbf  #classicphysique  #wbffpro  #arabbodybuilder  #artgifts  #fitfam  #ulissesworld  #picoftheday  #ukbff  #musclemania  #ribbf 
Ab Check โœ… When everything is a competition... Who has the best abs, who can eat more, who is more tired and who is more tanned ๐Ÿ˜‚ #akafitness #competition #fitness #ribbf #bikinicompetitor #bikinifitness #physique #gym #gymlife #lift #bodybuilding #goals #fitcouple #fitnessmotivation #couples #relationshipgoals #irish #abs #shredded #shredz #boss #fitspo #fitnessmodel #flex #couplegoals #ripped #prep #diet #love #training
Ab Check โœ… When everything is a competition... Who has the best abs, who can eat more, who is more tired and who is more tanned ๐Ÿ˜‚ #akafitness  #competition  #fitness  #ribbf  #bikinicompetitor  #bikinifitness  #physique  #gym  #gymlife  #lift  #bodybuilding  #goals  #fitcouple  #fitnessmotivation  #couples  #relationshipgoals  #irish  #abs  #shredded  #shredz  #boss  #fitspo  #fitnessmodel  #flex  #couplegoals  #ripped  #prep  #diet  #love  #training 
๐Ÿ’ญAnyone ever tried SARMS before? If โ€˜YESโ€™ then comment below or if youโ€™re a secretive MF dive into my DMโ€™s like ๐ŸŠ๐Ÿผ. Iโ€™m a curious cat๐Ÿ˜ผ. #wbff #wff #nabba #npc #pca #miamipro #ribbf #ifbb #ukbff #pureelite #ukultimatephysiques #bodypower #arnoldclassic #irishfitfam #ukfitfam #fitnessmodel #abs #gains #physiquegoals #belfast #army #solider #swole #gymselfie #gym #crossfit #vegan #veganfitness #tattoo #inked
๐Ÿ’ญAnyone ever tried SARMS before? If โ€˜YESโ€™ then comment below or if youโ€™re a secretive MF dive into my DMโ€™s like ๐ŸŠ๐Ÿผ. Iโ€™m a curious cat๐Ÿ˜ผ. #wbff  #wff  #nabba  #npc  #pca  #miamipro  #ribbf  #ifbb  #ukbff  #pureelite  #ukultimatephysiques  #bodypower  #arnoldclassic  #irishfitfam  #ukfitfam  #fitnessmodel  #abs  #gains  #physiquegoals  #belfast  #army  #solider  #swole  #gymselfie  #gym  #crossfit  #vegan  #veganfitness  #tattoo  #inked 
1 DAYS FOOD 
Killing prep this time round. Today was my carb day. ๐Ÿ”ถ2200 CALORIES๐Ÿ”ถ
Protein 250g
Fat 80g
Carbohydrates 130g should of been 200g but really didnโ€™t think I needed it even after 2 session today. 
Bagels + Mash ๐Ÿ˜€
1 DAYS FOOD Killing prep this time round. Today was my carb day. ๐Ÿ”ถ2200 CALORIES๐Ÿ”ถ Protein 250g Fat 80g Carbohydrates 130g should of been 200g but really didnโ€™t think I needed it even after 2 session today. Bagels + Mash ๐Ÿ˜€
Quickly switched over to a powerlifting programme for the next while๐Ÿ‘Š๐Ÿผ Big Step up as Iโ€™m not use to the heavier weights nor a bloody leg ๐Ÿ˜‚ - We all got to start somewhere, will be recording the switch over in programme also while shredding down ๐Ÿ˜ต๐Ÿ˜ต
Quickly switched over to a powerlifting programme for the next while๐Ÿ‘Š๐Ÿผ Big Step up as Iโ€™m not use to the heavier weights nor a bloody leg ๐Ÿ˜‚ - We all got to start somewhere, will be recording the switch over in programme also while shredding down ๐Ÿ˜ต๐Ÿ˜ต
180kg squats for 5 reps ๐Ÿ™Œ๐Ÿผ so last Friday I had a "test" day in the gym where I essentially tested out an estimated 85% of my 1 rep max for reps on squat , bench and deadlift. Not something I do often but it's a great way of gaging progress as well as finding out my strength ๐Ÿ™Œ๐Ÿผ
180kg squats for 5 reps ๐Ÿ™Œ๐Ÿผ so last Friday I had a "test" day in the gym where I essentially tested out an estimated 85% of my 1 rep max for reps on squat , bench and deadlift. Not something I do often but it's a great way of gaging progress as well as finding out my strength ๐Ÿ™Œ๐Ÿผ
One week into a 4-6 week mini cut to see what's lurking underneath the insulation! Pray for the muscle ๐Ÿ’ช๐Ÿผ๐Ÿ™๐Ÿป๐Ÿ˜‚
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#pleasebegains #pinapplehairdontcare #irishfitfam #fitfam #qntireland  #flex #girlswholift #workout #workoutmotivation  #gym #fitspo #fitgirls #weflexin #fitfam #irishfitness #gymbunny #bodybuilding #buildingabody #bikinicompetitor #athlethes #muscle #shelifts #progress  #fitness #happyplace #strongwomen #offseason #gainz #ribbf
One week into a 4-6 week mini cut to see what's lurking underneath the insulation! Pray for the muscle ๐Ÿ’ช๐Ÿผ๐Ÿ™๐Ÿป๐Ÿ˜‚ . . . . #pleasebegains  #pinapplehairdontcare  #irishfitfam  #fitfam  #qntireland  #flex  #girlswholift  #workout  #workoutmotivation  #gym  #fitspo  #fitgirls  #weflexin  #fitfam  #irishfitness  #gymbunny  #bodybuilding  #buildingabody  #bikinicompetitor  #athlethes  #muscle  #shelifts  #progress  #fitness  #happyplace  #strongwomen  #offseason  #gainz  #ribbf 
ะ’ะพั‚ ั‚ะฐะบะฐั ะบั€ะฐัะธะฒะฐั ั„ะพั€ะผะฐ ะฑั‹ะปะฐ ะฝะฐ Fitparade ะฒ ัั‚ะพะผ ะณะพะดัƒ ๐Ÿ˜
ะ’ะพั‚ ั‚ะฐะบะฐั ะบั€ะฐัะธะฒะฐั ั„ะพั€ะผะฐ ะฑั‹ะปะฐ ะฝะฐ Fitparade ะฒ ัั‚ะพะผ ะณะพะดัƒ ๐Ÿ˜
When someone decided to tell you that you don't have quads... That picture begs to differ ๐Ÿ˜‘๐Ÿ™‹
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It's only when you look back at prep that you realise how ridiculous it was... The double sessions, the crazy strict on tracking of food.. it just confirms stage lean isn't even remotely sustainable.. ๐Ÿ˜‘  In the moment I found it a walk in the park because I had tunnel vision and I was sooooo focused on the end result that any sense on what I was doing went out the window... ๐Ÿ˜ถ .
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Now that I'm reversing out I had my eyes brutally opened to how strict I was... I struggle with how I can relax my tracking slightly so I can allow for a non-tracked treat here and there and not get hyped up over it... A few nice meals out every so often isn't going to make me balloon just like a few salads won't make me skinny... ๐Ÿ™‹๐Ÿฆ๐Ÿด
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Dieting hard can make you have a bad relationship with food and it can be tough to fix that... So what if you eat more biscuits then you thought humanely possible... Draw a line there and then... And continue on with your day as normal!!! ๐Ÿ˜Š Don't do punishment cardio or feel guilty or restrict yourself more because sure the restrictions are what tend to make people over eat so don't get into the Binge- restriction diet cycle because thats not good for you... ๐Ÿ™ˆ Its okay to have biscuits and cake and what not... Food is yummy! Enjoy it!!๐Ÿ˜Š๐Ÿฆ๐Ÿ™Š .
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Photo credit to @oskarboralphotography ๐Ÿ˜Ž
When someone decided to tell you that you don't have quads... That picture begs to differ ๐Ÿ˜‘๐Ÿ™‹ . . It's only when you look back at prep that you realise how ridiculous it was... The double sessions, the crazy strict on tracking of food.. it just confirms stage lean isn't even remotely sustainable.. ๐Ÿ˜‘ In the moment I found it a walk in the park because I had tunnel vision and I was sooooo focused on the end result that any sense on what I was doing went out the window... ๐Ÿ˜ถ . . Now that I'm reversing out I had my eyes brutally opened to how strict I was... I struggle with how I can relax my tracking slightly so I can allow for a non-tracked treat here and there and not get hyped up over it... A few nice meals out every so often isn't going to make me balloon just like a few salads won't make me skinny... ๐Ÿ™‹๐Ÿฆ๐Ÿด . . Dieting hard can make you have a bad relationship with food and it can be tough to fix that... So what if you eat more biscuits then you thought humanely possible... Draw a line there and then... And continue on with your day as normal!!! ๐Ÿ˜Š Don't do punishment cardio or feel guilty or restrict yourself more because sure the restrictions are what tend to make people over eat so don't get into the Binge- restriction diet cycle because thats not good for you... ๐Ÿ™ˆ Its okay to have biscuits and cake and what not... Food is yummy! Enjoy it!!๐Ÿ˜Š๐Ÿฆ๐Ÿ™Š . . . Photo credit to @oskarboralphotography ๐Ÿ˜Ž
Trying to put Ham on the Hamstrings ๐Ÿฅ“
This machine can be done very very wrong, But I find to get the most bang for your buck its best to bring the curl to 90 degrees for each rep and without stopping continue to bring the curl another 15 degrees and pause, Intent should always be  to fully activate the Hamstrings and squeeze hard then slowly lower the legs to the start position and repeat. 
#hamstrings #glutes #posteriorchain #quads #legday #legs #chickenlegs #gym #gymshark #ifbb #ribbf #nabba #ifbbpro #myprotein #optimumnutrition #alphalete  #shredded #bodybuilding #bodybuilder
#irishfitfam #fitfam #fitspo #muscle #ukfitfam #ukfitfam
Trying to put Ham on the Hamstrings ๐Ÿฅ“ This machine can be done very very wrong, But I find to get the most bang for your buck its best to bring the curl to 90 degrees for each rep and without stopping continue to bring the curl another 15 degrees and pause, Intent should always be to fully activate the Hamstrings and squeeze hard then slowly lower the legs to the start position and repeat. #hamstrings  #glutes  #posteriorchain  #quads  #legday  #legs  #chickenlegs  #gym  #gymshark  #ifbb  #ribbf  #nabba  #ifbbpro  #myprotein  #optimumnutrition  #alphalete  #shredded  #bodybuilding  #bodybuilder  #irishfitfam  #fitfam  #fitspo  #muscle  #ukfitfam  #ukfitfam 
Made my final touches to my peak week plans today๐Ÿ‘๐Ÿผ one final push next week and I cannot wait๐Ÿ˜… I have that stage bug ๐Ÿ’ซ
Made my final touches to my peak week plans today๐Ÿ‘๐Ÿผ one final push next week and I cannot wait๐Ÿ˜… I have that stage bug ๐Ÿ’ซ
Take me back to Thailand ๐Ÿ™๐Ÿ™ Seriously considering another getaway to @titanfitnessthailand after coming back to Ireland to be greeted by two gnarly storms ๐Ÿ˜…
Take me back to Thailand ๐Ÿ™๐Ÿ™ Seriously considering another getaway to @titanfitnessthailand after coming back to Ireland to be greeted by two gnarly storms ๐Ÿ˜…
๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ’ช๐Ÿพ๐Ÿ‘™#onlytophalfs
๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ˜…๐Ÿ’ช๐Ÿพ๐Ÿ‘™#onlytophalfs 
Comparisons from #ribbf #nationals . Gonna have to work hard to improve a few areas and come in alot bigger to claim that no. 1 spot next. #teamproform #gains #offseason #nutrition #bodybuilding #bodybuildingmotivation #bodybuilder #muscle #shredded #shredz #posing #fitfam #irishfitfam #corkfitfam #limerickfitfam #motivation #fit #fitness #gym #gymlife #instagood #instafit #instapic #instagym #fitspo #fitsporation
Going to be upping my leg frequency during this bulk. I haven't been able to put on the size I've wanted due to my groin injury I've suffered with for nearly 2 years now. But with rehab and the resting as much as I can I've been able to up my frequency thankfully. Time to put on some serious size on them ๐Ÿ’ฅ
Going to be upping my leg frequency during this bulk. I haven't been able to put on the size I've wanted due to my groin injury I've suffered with for nearly 2 years now. But with rehab and the resting as much as I can I've been able to up my frequency thankfully. Time to put on some serious size on them ๐Ÿ’ฅ
I can finally say i can see my triceps๐Ÿ˜โœŒ A part of me that needs alot of work. In general it's hard for a woman to develop and grow tricep muscle ๐Ÿ’ช But I'm getting there๐Ÿ™Œ
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 @gerardmasterson  the giant sets starting to show some gains ๐Ÿ˜Ž๐Ÿ‘Œ
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#Wednesday #Wednesdayflex #tricep #gainz #veins  #veinspoppin #tkmaxxgoodlight #giabtsets #payingoff #teamGMF # gainz #gymshark #gymmotivation #progress #liftinggirl #ukfitfam  #irishfitfam #gymjunkie #ribbf
I can finally say i can see my triceps๐Ÿ˜โœŒ A part of me that needs alot of work. In general it's hard for a woman to develop and grow tricep muscle ๐Ÿ’ช But I'm getting there๐Ÿ™Œ . @gerardmasterson the giant sets starting to show some gains ๐Ÿ˜Ž๐Ÿ‘Œ . . #Wednesday  #Wednesdayflex  #tricep  #gainz  #veins  #veinspoppin  #tkmaxxgoodlight  #giabtsets  #payingoff  #teamGMF  # gainz #gymshark  #gymmotivation  #progress  #liftinggirl  #ukfitfam  #irishfitfam  #gymjunkie  #ribbf 
Yeyyyy, final 6week breast checkup done today, I'm delighted with them and I'm ready to start lifting weights again thank God!! All I've done is legs and biceps the last few weeks. Never thought id say this but I'm dying to get back to doing squats with weights! Time to build this definition back up again, hopefully won't take too long!
Yeyyyy, final 6week breast checkup done today, I'm delighted with them and I'm ready to start lifting weights again thank God!! All I've done is legs and biceps the last few weeks. Never thought id say this but I'm dying to get back to doing squats with weights! Time to build this definition back up again, hopefully won't take too long!
๐Ÿฝ๐ŸŸ๐Ÿฝ chef me#cleandiet#Deepcondition
This game can be quite lonely at times. Itโ€™s nice to get some recognition for the work Iโ€™ve put in. 
Thanks so much to the mayo news. 
Great job from a talent young journalist @gerry_flan_93 
If you want the read it thereโ€™s a link on my story. 
Hopefully itโ€™s not the last time my picture will be published โ˜บ๏ธ๐Ÿ’ช๐Ÿป #DreamBig
This game can be quite lonely at times. Itโ€™s nice to get some recognition for the work Iโ€™ve put in. Thanks so much to the mayo news. Great job from a talent young journalist @gerry_flan_93 If you want the read it thereโ€™s a link on my story. Hopefully itโ€™s not the last time my picture will be published โ˜บ๏ธ๐Ÿ’ช๐Ÿป #DreamBig 
Not bad for off season. Happy where i am sitting at. Let's keep improving.
2018 RIBBF Nationals I will be there. 
#getfit #getit #nodaysoff #bodybuilding #workisdone #workout #goforit #goals #irishfitfam #irishbodybuilding #ukfitfam #ukbodybuilding #lifestyle #lift #lifting #flex #love #achieve #food #grind #ego #benice #motivated #goodlife #ifbb #ribbf #redcon1official #redcon1 #weareredcon1
@elainec_fit the day she joined team lonewolf (her first check in) and then 2 weeks out from RIBBF..... Im all about hard training and hard work so is she so @elainec_fit was right at home workng with me.... we both strive for the highest standard and expect perfection....I am taking bookings now for the spring shows and will be closing off slots early as I want establish a good working relationship with anyone I take on.... in other words NO HALF ASSERS need apply ๐Ÿ˜œ๐Ÿ‘Š #bikini #bodybuilding #ribbf #nabba #pca #ifbb #npc #contestprep #diet #training #oldschool #hardcore #muscle #coach #personaltrainer #highintensitytraining #hit #bloodandguts #teamnasty #teamlonewolf #lonewolf #thegymmonasterevin #nxtnutrition #supplement #macros #fatloss #musclebuilding #hardwork #trainhard
@elainec_fit the day she joined team lonewolf (her first check in) and then 2 weeks out from RIBBF..... Im all about hard training and hard work so is she so @elainec_fit was right at home workng with me.... we both strive for the highest standard and expect perfection....I am taking bookings now for the spring shows and will be closing off slots early as I want establish a good working relationship with anyone I take on.... in other words NO HALF ASSERS need apply ๐Ÿ˜œ๐Ÿ‘Š #bikini  #bodybuilding  #ribbf  #nabba  #pca  #ifbb  #npc  #contestprep  #diet  #training  #oldschool  #hardcore  #muscle  #coach  #personaltrainer  #highintensitytraining  #hit  #bloodandguts  #teamnasty  #teamlonewolf  #lonewolf  #thegymmonasterevin  #nxtnutrition  #supplement  #macros  #fatloss  #musclebuilding  #hardwork  #trainhard 
Looking at a small, lean and tanned little me on the morning of the nabba show ๐Ÿ‘๐Ÿ’ช not so lean now ๐Ÿ˜‚๐Ÿ™ˆ Happy #humpday ๐Ÿค—๐Ÿค—
#sleepyhead #bikinifitness #nabba #bikinicompetitor #fitfam #irishfitfam #limerickfitfam #corkfitfam #fitnessmodel #ukfitfam #instafit #fitspo #athlete #bikini #strong #strongwomen #girlswholift #insta #fitness #health #instadaily #glutes #shesquats #squatbooty #tanned #blonde #humpday #ribbf
Looking at a small, lean and tanned little me on the morning of the nabba show ๐Ÿ‘๐Ÿ’ช not so lean now ๐Ÿ˜‚๐Ÿ™ˆ Happy #humpday  ๐Ÿค—๐Ÿค— #sleepyhead  #bikinifitness  #nabba  #bikinicompetitor  #fitfam  #irishfitfam  #limerickfitfam  #corkfitfam  #fitnessmodel  #ukfitfam  #instafit  #fitspo  #athlete  #bikini  #strong  #strongwomen  #girlswholift  #insta  #fitness  #health  #instadaily  #glutes  #shesquats  #squatbooty  #tanned  #blonde  #humpday  #ribbf 
Just my lil sis SLAYING her shoot @amybreen94 ๐Ÿ˜๐Ÿ”ฅ๐Ÿ‘ญ I've genuinely never met anyone to complain as little as this one- even getting some tough news the night before the show, took it all in her stride and soldiered on- a true champ โค DYING to get my hands on her for a full season ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
Just my lil sis SLAYING her shoot @amybreen94 ๐Ÿ˜๐Ÿ”ฅ๐Ÿ‘ญ I've genuinely never met anyone to complain as little as this one- even getting some tough news the night before the show, took it all in her stride and soldiered on- a true champ โค DYING to get my hands on her for a full season ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
Never lose sight of what puts the bread on the table. For the majority of people training is nothing more than a hobby
Never lose sight of what puts the bread on the table. For the majority of people training is nothing more than a hobby
Ummm ๐Ÿค”๐Ÿค”๐Ÿค”๐Ÿค”๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿ˜ฃ๐Ÿ˜ˆ#ffs#legmission#quadgoalson
Team Craine ๐Ÿ† only 1-2 spaces  left to join the Team โ€ผ๏ธโ€ผ๏ธโ€ผ๏ธโ€ผ๏ธ #throwback #humpday 
Time to make improvements ๐Ÿ’ช
Team Craine ๐Ÿ† only 1-2 spaces left to join the Team โ€ผ๏ธโ€ผ๏ธโ€ผ๏ธโ€ผ๏ธ #throwback  #humpday  Time to make improvements ๐Ÿ’ช
It is #humpday after all ... ๐Ÿ˜‚๐Ÿ˜œ๐Ÿ‘ a year for improvements ๐Ÿ’ช praying all these carbs in eating go to the glutes ๐Ÿ™Œ๐Ÿ™Œ #akafitness #backpose #bikinicompetitor โ€ข
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#bikiniathlete #ribbf #ribbfnationals #glutes #greenbikini #irishfitfam #fitfam #fitfamuk #humpday #motivation #dedication #athlete #goals #goalsetting #reversediet #iifym #ifitfitsyourmacros #diet #prep #bulking #offseason #womenwholift #womenwhotrain #girlswithmuscle
It is #humpday  after all ... ๐Ÿ˜‚๐Ÿ˜œ๐Ÿ‘ a year for improvements ๐Ÿ’ช praying all these carbs in eating go to the glutes ๐Ÿ™Œ๐Ÿ™Œ #akafitness  #backpose  #bikinicompetitor  โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข #bikiniathlete  #ribbf  #ribbfnationals  #glutes  #greenbikini  #irishfitfam  #fitfam  #fitfamuk  #humpday  #motivation  #dedication  #athlete  #goals  #goalsetting  #reversediet  #iifym  #ifitfitsyourmacros  #diet  #prep  #bulking  #offseason  #womenwholift  #womenwhotrain  #girlswithmuscle 
In a follow up to my last post on stages of fat loss ,here's a non filtered pic of my current condition with 7kg weight gain through  reverse diet .
Reverse dieting is so important as I'm sure all of you that are coming away from the strict prep diet are discovering as the body has had a massive weight/fat loss through a restricted diet so it's only natural that as soon as you start your binging on the treats you missed so much after the show that your digestive system will not be able to handle the drastic change of food types with the massive increase in sugars and carbs causing your abdomen to bloat and swelling&water retention around your joints which can be dangerous if not managed with a controlled reverse diet to allow the body to regulate itself and return to normal daily function 
I have only this year after 5 competitions and  got the reverse diet correct well 80% which is good enough as I'm only human as well ๐Ÿ˜Š
I did fall off the wagon initially for 3 days but corrected my food intake with healthier tasty choices that were not calorie dense and full of nutrition
Initially I gained 10kg in 48hours through incorrect foods and approx 8 lbs of water retention  but once I made the appropriate changes in diet my body returned to a heathier weight of 95kgs which is about 3 kgs off my normal weight which is we're I'm currently at in this pic 
Nice and full again and feeling great with strength 
Training was Back at 5  sessions per week with cardio to keep everything flowing through the body & help the detox proceedings from such a stressful prep on the body 
I do think that the diet reversal is such a hard thing for anyone to control when they are unaware of the massive struggle post show when most prep coaches will have walked away and not given thier clients the appropriate info to help them to return to normal living without the massive pit fall of excessive weight gain and in a lot of cases eating disorders as people need to realise your body does not want to be at such a low body fat and it's impossible to stay that lean so be sensible and do the right thing ,get the pics and let it go and enjoy a full balanced diet & smile again ๐Ÿ˜rant over. ๐Ÿ‘๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜
In a follow up to my last post on stages of fat loss ,here's a non filtered pic of my current condition with 7kg weight gain through reverse diet . Reverse dieting is so important as I'm sure all of you that are coming away from the strict prep diet are discovering as the body has had a massive weight/fat loss through a restricted diet so it's only natural that as soon as you start your binging on the treats you missed so much after the show that your digestive system will not be able to handle the drastic change of food types with the massive increase in sugars and carbs causing your abdomen to bloat and swelling&water retention around your joints which can be dangerous if not managed with a controlled reverse diet to allow the body to regulate itself and return to normal daily function I have only this year after 5 competitions and got the reverse diet correct well 80% which is good enough as I'm only human as well ๐Ÿ˜Š I did fall off the wagon initially for 3 days but corrected my food intake with healthier tasty choices that were not calorie dense and full of nutrition Initially I gained 10kg in 48hours through incorrect foods and approx 8 lbs of water retention but once I made the appropriate changes in diet my body returned to a heathier weight of 95kgs which is about 3 kgs off my normal weight which is we're I'm currently at in this pic Nice and full again and feeling great with strength Training was Back at 5 sessions per week with cardio to keep everything flowing through the body & help the detox proceedings from such a stressful prep on the body I do think that the diet reversal is such a hard thing for anyone to control when they are unaware of the massive struggle post show when most prep coaches will have walked away and not given thier clients the appropriate info to help them to return to normal living without the massive pit fall of excessive weight gain and in a lot of cases eating disorders as people need to realise your body does not want to be at such a low body fat and it's impossible to stay that lean so be sensible and do the right thing ,get the pics and let it go and enjoy a full balanced diet & smile again ๐Ÿ˜rant over. ๐Ÿ‘๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜
๐Ÿค”๐Ÿ”ซ my fry ๐Ÿ˜Ž
๐Ÿค”๐Ÿ”ซ my fry ๐Ÿ˜Ž
Mr Cork(May) & RIBBF(Oct) - 80kg versus 84kg. I went back equipped powerlifting inbetween competitions and the overload training made me GROW :) more mass to come! #powerbuilder #bodybuilding #powerlifter #ribbf #gpc #ipo #patrickswellpowerliftingclub #irishfitfam #strong #mostmuscular
Try to push yourself further than before. Every single time you hit the gym ๐Ÿ‹๏ธ
#zumbasta#bikinicompetitor  #flexing #irishmuscle #gym #fitnessmodels #biceps#vitaminshopblanch #studiom #photoshoot #muscle #fitmom #fitnessmodel #fitfamireland #physique #bigbiceps #gymlife #gymlove #instapic #fitmom #40andfit #fitbody #nabbawff #ribbfireland #RIBBF#bodybuilding
Photo by @ralphmckeonphotography
I like to keep some of this in ๐Ÿ˜ˆ#climb
I like to keep some of this in ๐Ÿ˜ˆ#climb 
Itโ€™s #humpday๐Ÿช but thatโ€™s nothing to worry about at Irelands Super Gym. We are open until 9.30pm tonight.
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We have only 4 spots left in our HIIT class this morning at 9.30am. To book visit our website www.thegymmonasterevin.ie
#IRELANDSSUPERGYM ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym #wherechampionsarebuilt #irishfitness #irishfitfam #bodybuilding #strengthandconditioning #bodybuilder #fitfam #bestequipedgyminireland #wewontbebeaten  #weknowyourwatching ๐Ÿ‘…๐Ÿ‘€ #bestgymever #crossfit #hatlex #tanningbeds #cryotherapy #officalhammerstrengthtrainingcentre #irelandsonlyofficalhammerstrengthtrainingcentre #teamireland #wffireland #nabbaireland #ribbf #ukfitfam
Itโ€™s #humpday ๐Ÿช but thatโ€™s nothing to worry about at Irelands Super Gym. We are open until 9.30pm tonight. # We have only 4 spots left in our HIIT class this morning at 9.30am. To book visit our website www.thegymmonasterevin.ie #IRELANDSSUPERGYM  ๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช๐Ÿ‡ฎ๐Ÿ‡ช ๐Ÿ’ช๐Ÿ๐Ÿ” #irelandssupergym  #wherechampionsarebuilt  #irishfitness  #irishfitfam  #bodybuilding  #strengthandconditioning  #bodybuilder  #fitfam  #bestequipedgyminireland  #wewontbebeaten  #weknowyourwatching  ๐Ÿ‘…๐Ÿ‘€ #bestgymever  #crossfit  #hatlex  #tanningbeds  #cryotherapy  #officalhammerstrengthtrainingcentre  #irelandsonlyofficalhammerstrengthtrainingcentre  #teamireland  #wffireland  #nabbaireland  #ribbf  #ukfitfam 
#wcw โค
Cause it was our anniversary @feelfitbysilvia !
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2 years ago it was love at first sight while fixing hair and make up in a competition bathroom ๐Ÿ˜#nathaliameloclassic
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2 years later I feel so grateful for this friendship !
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(Nb : this is how I've come to follow so many  competitors from ๐Ÿ‡จ๐Ÿ‡ฎ โœŒ)
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#womancrushwednesday #friendshipgoals #bikinifitness #bikinigirl #fitness #bodybuilding #contesday #backstage #ribbf #bifbb
#hustle 16 brand new clients from all walks of life- 
Diabetic 
Vegan 
Celiac 
Weight management 
Muscle up 
Lifestyle change 
Bodybuilding ๐Ÿ‘Œ๐Ÿ”ฑ #health #fitness #nutrition #coachinglife #121 #procoach #gymapparel #igfit 
#trainwithdave #believeinyou #joinmytribe #inspire #journey #shredzย  #personaltrainer #fitnessmodel #fitfam #irishfitfam #NABBA #RIBBF #mensphysique #shredded #energyhub #instafit #davidkingfitness #jplife #sidehustle
#hustle  16 brand new clients from all walks of life- Diabetic Vegan Celiac Weight management Muscle up Lifestyle change Bodybuilding ๐Ÿ‘Œ๐Ÿ”ฑ #health  #fitness  #nutrition  #coachinglife  #121  #procoach  #gymapparel  #igfit  #trainwithdave  #believeinyou  #joinmytribe  #inspire  #journey  #shredz ย  #personaltrainer  #fitnessmodel  #fitfam  #irishfitfam  #NABBA  #RIBBF  #mensphysique  #shredded  #energyhub  #instafit  #davidkingfitness  #jplife  #sidehustle 
Did you know Choline helps send signals from the brain to working muscles, making it an essential nutrient for muscle function. 
Nearly 90% of us don't  get the recommended 550mg per day! 
But a well-balanced dietโ€”one rich in green vegetablesโ€”can help us get this amazing micronutrient. 
I Bridge the gap- Juice Plus premium  #precisionnutrition #selfdevelopment #confidence #happiness #121 #confidentiality #procoach #gymapparel #igfit 
#trainwithdave #inspire #journey #ageisanumber #goalssmashed #shredz  #personaltrainer #fitnessmodel #fitfam #irishfitfam #NABBA #RIBBF #mensphysique #shredded #energyhub #instafit #davidkingfitness #dkf #jplife #sidehustle
Did you know Choline helps send signals from the brain to working muscles, making it an essential nutrient for muscle function. Nearly 90% of us don't get the recommended 550mg per day! But a well-balanced dietโ€”one rich in green vegetablesโ€”can help us get this amazing micronutrient. I Bridge the gap- Juice Plus premium #precisionnutrition  #selfdevelopment  #confidence  #happiness  #121  #confidentiality  #procoach  #gymapparel  #igfit  #trainwithdave  #inspire  #journey  #ageisanumber  #goalssmashed  #shredz  #personaltrainer  #fitnessmodel  #fitfam  #irishfitfam  #NABBA  #RIBBF  #mensphysique  #shredded  #energyhub  #instafit  #davidkingfitness  #dkf  #jplife  #sidehustle