How to build a good Physique 💡 Consistency! 👉You have to have the same consistent behaviour for many many years. Stick to your guns! And keep believing that the things you are doing today will pay off in the future. I've been doing this for 6 years so far can you imagine another 6? 💡Passion! 👉It's very simple if you don't love it you won't get very far with it. The key is to enjoy every minute of it so that way you don't even notice your progress it just starts to show up. It keeps building and building you keep getting better and better.
💡Luck, Law of Attraction 👉 This definitely has come my way. I'm surrounded by the same likeminded people who are interested in the same things as me! From my parents to my friends to my work colleagues! We are all into fitness, health, bodybuilding, training and so on! This keeps me out of trouble and on the right track. I don't have friends that want me to go out every weekend and pressure me into drinking and falling off my goals. They all want me to succeed as much as I want them to succeed! 💡Patience 👉 Last but not least is patience. A lot of things that I still want to happen for me haven't happened just yet. But it's okay. When it happens it will feel that much better.
On another note many things that i wanted in the past have happened for me! For example being in a right relationship & working in a gym! And not just any gym but a gym that you actually have to work one to one with people a gym that actually cares for you and wants you to succeed!
All these things contribute to great success in my opinion. Use them believe in yourself and keep moving forward. 🙏
Photo credit to my man 👉@mantvydasgrigonis
Few stage shots from ribbf nationals.
So crazy to think it was only a week ago!
I am dying to get back on stage but, I am determined to bring a better package next time I get up there 💪🏻 In the meantime, I'm trying to grow and NOT eat everything in sight.
-Thank you to @martaklinkosz for sending these shots to me ❤️
This time last week we were getting ready for the most anticipated pizza in existence.
So happy i got to bring my little sister, my numero uno with me to Limerick for #ribbfnationals
Sorry for making you take endless pictures of my stomach and making you walk back and forth to the sweet shop.
Loistan forever ❤️
POST PREP UPDATE:
So im getting a lot of questions about how post comp is going, about reversing, my plans now, etc so just a mini update.
So I went out and had a fab night with all my lovelies after the show which consisted of a take away and there may have been 1 or 10 vodkas. 🤣 I enjoyed food for 3-4 days post show. The foods I ate were protein bars, peanut butter, protein spreads, etc. (Again cmon lets keep it real here.. 16 weeks dieting, there were no veggies consumed post show 🤣) Definitely not shocking food choices but not measured or controlled which personally I dont like. My coach got me straight back on a new reverse diet plan and on track again.
With training I took a much needed break a big one... 9 days off the gym. I havent had a 9 day break from the gym in about 3 years even when I travelled I always found a gym so to take that step back for a few days was definitely a challenge but coaches orders to rest and now I am ready to smash my sessions again for our photoshoot in 2 weeks. Your health is your wealth and you need to listen to your body. Something Im learning but @nathan.nelsonpt always knows best. 🌟🌟🌟🌟🌟 .
As for whats next!? The shoot, a healthy happy reverse, lots of healthy flavoursome food, some serious glute and hamstring work and zero bulking. As for shows not 100% sure just yet just enjoying training and having fun with it is the goal 🎉 .
Now clients trained, leggies and cardio done. Time for Sligo to the family and The Jungle Book (cant believe ive never seen it 😂) its the lil things ☺👨👩👦👦
Have a lovely Saturday everyone ❤
Watching Nabba & Ribbf Nationals has seriously motivated me to push even harder. It's all about improving every year and I can't wait to show off this physique shredded come next October! 🙏
Anyway me and @shanedonnelly are back on track smashing legs together and we're seriously going to put the legs to work!
Here is our full leg workout!
1) leg extension WarmUp
3) leg extension
4) Leg press
5) lying leg curl
6) walking lunges
7) smith machine split lunges
8 ) calf raises
9 )smith machine calf raises 👊
Shame I can't fit all these clips into a 1 minute video but anyway you get the idea 🤙
These pictures are what I worked everyday for the last 6 months. This post! Being able to look back and see the work in comparison pictures.
I wanted to be leaner, smaller on my lower half, bigger on my upper half and dryer for nationals and I worked towards that with the miracle maker @nathan.nelsonpt
I always said my main aim of this prep was to bring a better package to stage and Im happy when I look at the difference between these pictures.
I dont know if #transformationthursday is actually a thing but sure hey 🤷 "If you know you can do better, then do better. No shortcuts. Work for it" 💫💪 Now for our next goal @nathan.nelsonpt 👊
Fuelled by: QNT @qntsportnutrition @thehealthhut_ .
This is a long post, but Id appreciate if it was read:
As literally anyone that comes within 5 feet of me these days knows, I recently competed in 2 shows 😂
I enjoyed every single bit of my journey, even though I had to do double gym sessions, extra cardio and my calories were lower than I'd have liked. I came out of it still mentally & physically healthy, looking forward to growing stronger & getting more food again. A lot of girls don't get to have the same experience as I did though and I think it's time someone said something.
I'm tired of bikini girls proudly proclaiming that they haven't had a period for months. That's not something to be proud of, it means your body is hurting, it means you're failing your body. Don't try to make other girls feel bad for being healthy & still having a period, it's just wrong. Okay, periods can go missing during prep, but you shouldn't boast about it.
I'm tired of people shaming other competitors for having treat meals, or chocolate post comp. Prep diet is not a lifestyle, don't try to convince me or anyone else that it is. Don't try to make people feel like they aren't good enough because they wanted to relax a little after months of prep. We all sacrificed meals out with friends and family or even just regular home cooked meals, why wouldn't we have earned that? I got to eat pizza and watch TV with my sister post comp and it meant so much to me to have that totally normal experience with her. I got to be a regular person and enjoy food with one of my siblings and that is so much more important than maintaining a physique which is designed for literally ONE specific day.
There are so many people watching bikini competitors and wanting to look the way that they do, if you advertise an unhealthy relationship with food and bad body image, people will buy it.
Don't hurt your body and don't encourage others to hurt theirs.
More show day photos because I just want to rewind this whole weekend and replay it over and over again.
Why? Because I enjoyed every single minute on stage that I had. But more importantly, I got to meet beautiful humans like this girl here @aoifeisabeldevine . Words cannot begin to describe how amazing this little nugget is. Wise beyond her years, a humour that would slice you in half and kindness to stitch you back together. Thank you for being one of the highlights of my weekend, and for getting sick killer back pose shot of me 🙈😂 Congratulations on your placing a these past two weeks girly, your work ethic and the environment you subject yourself to is evident in your mindset and physique. Here's hoping that we see each other sooner rather than later.
Relaxed for few days. Back at the gym. Hit legs first coz even though they have improved are still lagging behind my upper body. I will be working hard now to bring a better package to stage next year 💪 #Arklow Coral leisure Centre #determination#ribbfnationals
Some pose down shots. My routine was ok for first time but some of my posedown pictures like abs thighs and chest were poor and not hit properly. I was shy and hardly made eye contact with the judges so didn't portray confidence. Was nice to meet some of the competitors and was a learning experience. I know what to do now and am already back at the gym with a new found determination 💪 #ribbfnationals#Arklow leisure centre
Had my first experience of the weird and wonderful world of bodybuilding this weekend.
I had never been to a show before let alone compete in one!
I'm delighted to have placed in the top 6 of my category. It was a tough line up with 15 other girls who all worked equally as hard.
One hugely positive thing I took away from the competition is how kind and supportive every one was. Even though we were competiting against each other it didn't feel like that for a second.
My prep went so smoothly and I have many people to thank for that. My boyfriend @stewartflood for always being by my side. Hangry or happy, he was there for me and always made me feel supported. My coach @vinny_craine for being the absolute gentleman who made my prep very manageable and was always available if I were ever unsure of anything. Also, congratulations to him on his Pro card 🇮🇪
My besties @freaniamh, @caoimheno and @nern_ who came and supported me on the day. It really meant a lot to me.💖
@karenmcardlephotography for taking the photos! (Her good quality ones are on the way 😃)
And finally my sponsor who really helped me fund my prep and all the guys in Life Science Recruitment who kept me going in work every day @sincully, @brianhc99, @karen_shiel, @cassmeistergen
If you're looking for an opportunity or in need of top quality recruitment services then you know who to reach out to.
For those outside of the Life Sciences, our wider group caters to other sectors:
Design Build: http://dbsearch.ie/
My girl smashing it on Saturday 🌟 So proud of her! 3rd Place🏆She fucking rocked that stage 🤙
Anyway it's all about progress guys. Time off is necessary to improve the physique. She took up to a year and a half off to improve her physique and it definitely payed off. She already got feedback from the judges and we know what to work on for next time. Another year or two and we can feel that first place trophy in her hand. 🏆 🤚 it's only a matter of time before she's on that European stage. 🌌
Possibly the last of the pictures from nabba & ribbf but I can't make any promises 🙈
Found myself surrounded by super positive & supportive girls backstage. Such a great atmosphere and the competitions were so much fun with them.
Girls, two comps in two weeks is an amazing achievement ❤️ can't wait for the next one, but for now, time to grow 💪🏻
Wat a Great 3weeks it has Been For Me 3Comps 3placing, 1🥇 1🥈 1🥉.
A Real Eye Opener For Me,Hence this is my 1styear OfCompeting,And Believe me Iv Loved Every Single Build up to it, Met Some Great people and Learned A lot. That's a Wrap for me this year Iv my eyes On bigger things Know as I'm qualified for 1 international show and 1 European I'm really excited to work on myself For myself and Bring a Better Version Of my Self 😁.for 2018 and Beyond..🙏🏽
Special thanks to my Brothers for a memorable times.
@thiago.rm @i_bizzy @pjs.fitness
Congratulations to all the athletes who competed at the 2017 RIBBF National Championships on Sat in UCL Limerick. Some amazing physique on display 👌2017 also marked the inaugural year for the Bikini Wellness category one that will no doubt grow in popularity. ROS Nutrition were present handing out samples of our latest product 'Target Whey'. Hope you all got to try it out and if not hope on over to our site and get your order in. Delicious new range of flavours, competitive prices and fast delivery from your Irish company. What products did you use during your prep?
USE MY DISCOUNT CODE 'PeachyROS' FOR 25% OFF👌
10 Flavours to choose from including Salted Caramel, Choc Mint, Cookies and Cream 😍😍😍 A 2.5kg bag works out at €27 with the discount code! Amazing value for high quality grass fed whey protein.
Biggest thanks from the bottom of my heart for @skinny_legged_stick Our journey started a lot earlier , before the idea of taking part in the championships. Many hours of shared training sessions. He had to show a lot of patience :) He shared the moments of happiness , sadness , enjoyment and regret . He supported me when I had thoughts of self doubt. He was with me 24h and he was always ready to help. He's something more for me then just a trainer - He is my friend. Thank you Kris for the huge support and help on my way to the top . If you are looking for a personal trainer for yourself you know who to choose @skinny_legged_stick @planethealth.ie You're my master Kris!!!💪🏽 #ribbf2017#ribbfnationals#pt#bikinibody#bikinifitness#bikinicometitor#coach#trainhard#motiavtion#gymgirl#gymlife#galway#gymfreak
Thanks to #emzylong90 for this footage and for believing I could get on stage. I was little nervous and didn't hit side chest pose correct, I was too low with my arm and didn't push my chest out, triceps pose the same.Back pose was done in the correct sequence but is rushed and looks robotic, abs and thighs were rushed cos I knew I was running out of time and most muscular wasn't smooth coz knew I ran out of time. I didn't make the top 6 callout but I will take something out of this week. I didn't know how to do all this on my own and most was guess work,it takes guts to get on stage and the standard for this under 70kg was crazy so for my first bodybuilding competition I should be proud I think.There was a few call out's where judges were still deciding so I have to look at the positive side of this. #ribbfnationals#Coral leisure Centre Arklow
A picture says a thousand words, can’t explain how happy I was waking up today bare the banging headache from being hungover for the first time in 4 months 😂 I still can’t believe I placed top 6 in such a tough category 😁🏆 Now it’s time build from this and add a lot of size off season the fun part 🍕💪🏼This was my main weakness as I was probably the smallest on stage in my category.
I just want to say thanks everyone for all the support was so nice getting lovely messages off family and friends yesterday ❤️ Also a big shoutout to my man @gerardmasterson who prepped me for this competition couldn’t have done it without yea 😎
Happy heads on us last night backstage 👙💪🏻
Feel blessed to have been able to share the stage with so many amazing girls ❤️ Everyone's worked so hard just to get here & I hope you all enjoyed every minute of it!
No placing today either but I did two shows in two weeks!
Very proud of the work I put in and managing to keep my head straight throughout prep. It can be very easy to become unhealthy during prep, but having been supported by @bryan.bigred.hickey I've stayed healthy and happy 😊
Planning on growing now and enjoying some 🍕 tonight!
Well done to all the competitors ❤️
Not only did I get top six, I got fourth on the National Stage...I can't believe it I'm thoroughly shocked. Whoohooohooo!!!! Huge thanks to my Coach @gerardmasterson !!!!and to my wee legend entourage who came down to Limerick and roared for me!!! @adamkeg special shout-out cos couldn't have done it without him . Extra congratulations to @dunne.rachael @lottiemurf_pt do both placed top six too @ribbf #ribbf#bikinifitness#bikinimasters#ribbfnationals