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@qntsportuk Amino Acids to help me through my morning cardio before work #TeamQNT #QNT #Supplements #WeBuildChampions #Gains #Fitness
UN Sports Nutrition Dundrum now stock QNT products!! @unsportsnut
Come along to a sampling event with our athletes Saturday 12th to check out the wide range of products in stock. 
QNT We Build Champions 💥

#qntireland #teamqnt #webuildchampions #corkfitfam #dublinfitfam #galwayfitfam #nutrition #supplements #metapure #fitness #irishfitness #irishmuscle #protein #macros
P R E P.  U P D A T E : 
So this is where I'm at 9 weeks out. Things are going good, still holding all the water in ma belly but apart from that I'm leaning out and that's most important really. 🙌

Food is up, cardio is still low and im feeling great... another week chipping away and staying focused .. 9 weeks!! 👙 .
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Fuelled by: QNT  @thehealthhut_ @qntsportnutrition 
Prepped by: @nathan.nelsonpt .
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#irishfitfam #qntireland #teamqnt #prepupdate  #progresspics #l4l #f4f #transformation #progresspictures #ribbf #nabba #macros #physique  #bikinifitness #bikiniprep #bodycomposition #transformationtuesday #preplife #fitfam #usfitfam #ukfitfam #weightlossjourney #fitspo #bossgirls #fitchicks #shelifts #muscle #ribbf2017 #ribbfnationals #flexingladies
P R E P. U P D A T E : So this is where I'm at 9 weeks out. Things are going good, still holding all the water in ma belly but apart from that I'm leaning out and that's most important really. 🙌 Food is up, cardio is still low and im feeling great... another week chipping away and staying focused .. 9 weeks!! 👙 . . Fuelled by: QNT @thehealthhut_ @qntsportnutrition Prepped by: @nathan.nelsonpt . . #irishfitfam  #qntireland  #teamqnt  #prepupdate  #progresspics  #l4l  #f4f  #transformation  #progresspictures  #ribbf  #nabba  #macros  #physique  #bikinifitness  #bikiniprep  #bodycomposition  #transformationtuesday  #preplife  #fitfam  #usfitfam  #ukfitfam  #weightlossjourney  #fitspo  #bossgirls  #fitchicks  #shelifts  #muscle  #ribbf2017  #ribbfnationals  #flexingladies 
Got my @qntsportuk order through this weekend. Will keep  me on track to meet my fitness goals this month. Amazing stuff, tastes great and improves my recovery so much 😁. Use code 'THESTONE' at the checkout for your 10% discount www.qntdirect.co.uk 
#QNT #TeamQNT #WeBuildChampions #Supplements #Gains #Gainz #Protein #Muscles #Fitness #Crossfit  #BodyBuilding #MMA #UFC #CageWarriors
Prep update 🐽🐽🐽🤣🤣🤣
Prep update 🐽🐽🐽🤣🤣🤣
Persistence guarantees that results are inevitable 💫

Chipping away every day... theres definitely abs hiding in there somewhere ✂✂✂ #10weeksout #comeonabs
#stophiding #persistence #results #progress #patience #girlsonprep #irishfitfam
White chocolate flavour! Absolutely gorgeous 😍😍
Don't forget to use discount code LALLY10 when ordering. Link in bio ⬆
#protein #cleaneating #macros #balance #fitfam #fitness #workout #teamQNT
Such a lovely morning training with @ciara_hyland_ at RAW gym. It's always good to have a change of scenery and train with other likeminded people. I killed her with a shoulder workout and she killed me with abs followed by rower sprints with med ball slams ... it was 🔥🔥🔥 .
SUPER psyched for Irish Muscle Power next weekend @irishmusclepower after meeting up with all the QNT team this morning. Make sure to get your tickets before Saturday .... it's going to be a great weekend of fitness fun!! Cannot wait to meet some of you there .... be sure to come say hello ❤
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Have a lovely Sunday everyone, get out and enjoy the ☀☀☀
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#IMP #IrishMusclepower #qntireland #teamqnt #irishfitfam #irishfitness #ausfitfam
Such a lovely morning training with @ciara_hyland_ at RAW gym. It's always good to have a change of scenery and train with other likeminded people. I killed her with a shoulder workout and she killed me with abs followed by rower sprints with med ball slams ... it was 🔥🔥🔥 . SUPER psyched for Irish Muscle Power next weekend @irishmusclepower after meeting up with all the QNT team this morning. Make sure to get your tickets before Saturday .... it's going to be a great weekend of fitness fun!! Cannot wait to meet some of you there .... be sure to come say hello ❤ . . Have a lovely Sunday everyone, get out and enjoy the ☀☀☀ . . #IMP  #IrishMusclepower  #qntireland  #teamqnt  #irishfitfam  #irishfitness  #ausfitfam 
And soooo  the scales go UP for me again!!! ⬆🙈
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I'm digging deep with patience and persistence. It's hard when your doing everything by the book, everything to plan and even more and then seeing things go the opposite way then you would expect but I'm reminding myself to stay positive and persevere! .
Any of you struggling with this prep or your fitness/diet goals in general here's a few lil quotes to remind you... DO NOT GIVE UP...Stick with the plan! (Swipe left 👈) Don't become disappointed and go off plan because your not seeing results. Keep going and you will get the results you want. Just remember why you started in the first place.. You can do it!👊💗
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Patience is a virtue and I am faaar too stubborn and motivated to give up!  #10weeksout #letsgo 👙👡💪
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#ribbf #nabba #weight #girlsonprep #irishfitfam #fitfam #ukfitfam #weightgain #bikinifitness #ifbb #teamqnt #qntireland #perseverance #stubborn #determination #sticktotheplan #trusttheprocess #patience #fatloss #usfitfam #fitnessjourney #fatlossjourney #fitness #l4l #gym #gymquotes #fitnessquotes #keepgoing
And soooo the scales go UP for me again!!! ⬆🙈 . I'm digging deep with patience and persistence. It's hard when your doing everything by the book, everything to plan and even more and then seeing things go the opposite way then you would expect but I'm reminding myself to stay positive and persevere! . Any of you struggling with this prep or your fitness/diet goals in general here's a few lil quotes to remind you... DO NOT GIVE UP...Stick with the plan! (Swipe left 👈) Don't become disappointed and go off plan because your not seeing results. Keep going and you will get the results you want. Just remember why you started in the first place.. You can do it!👊💗 . Patience is a virtue and I am faaar too stubborn and motivated to give up! #10weeksout  #letsgo  👙👡💪 . . #ribbf  #nabba  #weight  #girlsonprep  #irishfitfam  #fitfam  #ukfitfam  #weightgain  #bikinifitness  #ifbb  #teamqnt  #qntireland  #perseverance  #stubborn  #determination  #sticktotheplan  #trusttheprocess  #patience  #fatloss  #usfitfam  #fitnessjourney  #fatlossjourney  #fitness  #l4l  #gym  #gymquotes  #fitnessquotes  #keepgoing 
DONT WANT TO HIT THE GYM WITH THIS LOVELY WEATHER!? ☀🌡 No worries! Grab yourself some Dumbbells and a few weights and make the garden your gym. No need for expensive equipment... where theres a will there's a way! ✌
Trained my sister in the sun today... some dumbbells, a barbell, ab roller, a garden bench and some plates, followed by 40 mins cardio and man did we sweat!! 💦💦💦 Hope everyone is enjoying the lovely sunshine!!!!
☀💜☀💚☀💙☀❤☀💜☀💚☀💙
#irishfitfam #outdoors #exercise #outdoorworkout #sunny #fitfam #ukfitfam #wod #weights #wheretheresawilltheresaway #getitdone #sweat #trainhard #irishsunshine #gym #fitness #irishfitness #l4l #f4f #abs #arms
DONT WANT TO HIT THE GYM WITH THIS LOVELY WEATHER!? ☀🌡 No worries! Grab yourself some Dumbbells and a few weights and make the garden your gym. No need for expensive equipment... where theres a will there's a way! ✌ Trained my sister in the sun today... some dumbbells, a barbell, ab roller, a garden bench and some plates, followed by 40 mins cardio and man did we sweat!! 💦💦💦 Hope everyone is enjoying the lovely sunshine!!!! ☀💜☀💚☀💙☀❤☀💜☀💚☀💙 #irishfitfam  #outdoors  #exercise  #outdoorworkout  #sunny  #fitfam  #ukfitfam  #wod  #weights  #wheretheresawilltheresaway  #getitdone  #sweat  #trainhard  #irishsunshine  #gym  #fitness  #irishfitness  #l4l  #f4f  #abs  #arms 
DONT BASE PROGRESS ON THE SCALES!
When the scales ain't shifting so you base progress on delts and glutes poppin!! ☝️🤣
So the scales are literally not moving for me at all which is completely different to my last prep. I'm judging my progress on how I look and feel rather than getting worked up.  I try to take lots and lots of pictures and make comparisons to see my progress because the scales (a.k.a the sad step😋) should not be the one and only progress assessment and far too many people base their progress on the number in front of them instead of the overall picture. 
When the scales don't go your way or your weight increases its important to remember that there are so many possible reasons for this:
➡Water: if you are not drinking enough water then you may have water retention therefore an increase on the scales
➡Stress: if we are stressed out it results in increased cortisol levels in the body, a stress hormone our body releases as a flight or fight mechanism which can also result in water retention particularly in the stomach area
➡Lack of sleep: when the body gets stressed from a lack of sleep again it can decide to hold onto water and therefore an increase on the scales. 
When I stood on the scales every day this week it was either the same, barely down or back up. I purposely put this picture up because it's clear to see that I am holding so much water in my stomach area... again, keeping it real 😋 My body in general is leaner which is obvious by my shoulders but my stomach is holding a whole lot of water. 
This week,I will be sure to get enough water and sleep and I 100% need to take more rest/downtime. I love being super busy and on the go but sometimes chill is needed. Going to see how my comparison pictures look next week. Moral of my rant is do not depend on the scales, it is a good guide but it does not take into account so many other factors. Take lots of pictures and remember to evaluate how you feel in yourself and in your clothes before getting upset about a little number in front of you✌💜 #thesadstep #weight #weighingscales #fitfam #irishfitfam #hormones #waterretention #delts #girlsonprep #realtalk #fatloss #weightloss #usfitfam
DONT BASE PROGRESS ON THE SCALES! When the scales ain't shifting so you base progress on delts and glutes poppin!! ☝️🤣 So the scales are literally not moving for me at all which is completely different to my last prep. I'm judging my progress on how I look and feel rather than getting worked up. I try to take lots and lots of pictures and make comparisons to see my progress because the scales (a.k.a the sad step😋) should not be the one and only progress assessment and far too many people base their progress on the number in front of them instead of the overall picture. When the scales don't go your way or your weight increases its important to remember that there are so many possible reasons for this: ➡Water: if you are not drinking enough water then you may have water retention therefore an increase on the scales ➡Stress: if we are stressed out it results in increased cortisol levels in the body, a stress hormone our body releases as a flight or fight mechanism which can also result in water retention particularly in the stomach area ➡Lack of sleep: when the body gets stressed from a lack of sleep again it can decide to hold onto water and therefore an increase on the scales. When I stood on the scales every day this week it was either the same, barely down or back up. I purposely put this picture up because it's clear to see that I am holding so much water in my stomach area... again, keeping it real 😋 My body in general is leaner which is obvious by my shoulders but my stomach is holding a whole lot of water. This week,I will be sure to get enough water and sleep and I 100% need to take more rest/downtime. I love being super busy and on the go but sometimes chill is needed. Going to see how my comparison pictures look next week. Moral of my rant is do not depend on the scales, it is a good guide but it does not take into account so many other factors. Take lots of pictures and remember to evaluate how you feel in yourself and in your clothes before getting upset about a little number in front of you✌💜 #thesadstep  #weight  #weighingscales  #fitfam  #irishfitfam  #hormones  #waterretention  #delts  #girlsonprep  #realtalk  #fatloss  #weightloss  #usfitfam 
Legs today 😷😷 that's how i felt by the end of it!! Some front squats. I find easier to balance bar on front of shoulders as I find it too hard on the wrists the other way.
Session fuelled by @qntsportnutrition 😉
#squats #booty #quads #gains #workedupasweat #gottalovelegday #workhard #gymlife #gymjunkie #fitmom #irishfitfam #teamQNT #teamgmf
If you have Discipline, Drive and Determination.... Nothing is Impossible 💫
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Photo Credit: @agatalovelift  @cannonfitphotography .
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Wearing: @gymversus High Neck Bra and Black Pro Fit Shorts
➡Discount Code "GALLAGHER10" at the checkout for 10% off your order .
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Fuelled by: QNT @thehealthhut_ @qntsportnutrition 💥
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#cannonfitphotography #photoshoot #fitness #irishfitfam #fitfam #qntireland #teamqnt #usfitfam #gymversus #shapeyourfuture #glutes #dream #believe #achieve #photoshoot #fitnessmodel #ribbf #nabba #gym #discipline #drive #determination
If you have Discipline, Drive and Determination.... Nothing is Impossible 💫 ⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊ Photo Credit: @agatalovelift @cannonfitphotography . . Wearing: @gymversus High Neck Bra and Black Pro Fit Shorts ➡Discount Code "GALLAGHER10" at the checkout for 10% off your order . . Fuelled by: QNT @thehealthhut_ @qntsportnutrition 💥 ⚊⚊⚊⚊⚊⚊⚊⚊⚊⚋⚊⚋⚊⚊ #cannonfitphotography  #photoshoot  #fitness  #irishfitfam  #fitfam  #qntireland  #teamqnt  #usfitfam  #gymversus  #shapeyourfuture  #glutes  #dream  #believe  #achieve  #photoshoot  #fitnessmodel  #ribbf  #nabba  #gym  #discipline  #drive  #determination 
🌟 The three C's in Life:
Choices, Chances, Change

You must make a Choice to take a Chance or your life will never Change.

Step outside of your comfort zone

DREAM, BELIEVE, ACHIEVE 🌟
⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊
Photo Credit: @agatalovelift 
Such a super talented photographer, be sure to follow her page @cannonfitphotography (Thank you Agata 💗)
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Wearing: @gymversus High Neck Bra and Black Pro Fit Shorts
➡Discount Code "GALLAGHER10" at the checkout for 10% off your order .
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Fuelled by: QNT @thehealthhut_ @qntsportnutrition 💥
⚊⚊⚊⚊⚊⚊⚊⚊⚊⚋⚊⚋⚊⚊
#cannonfitphotography #photoshoot #fitness #irishfitfam #fitfam #qntireland #teamqnt #gymversus #glutes #dream #believe #achieve #photoshoot #usfitfam #fitnessmodel #ribbf #nabba #gym #youcandoit
🌟 The three C's in Life: Choices, Chances, Change You must make a Choice to take a Chance or your life will never Change. Step outside of your comfort zone DREAM, BELIEVE, ACHIEVE 🌟 ⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊ Photo Credit: @agatalovelift Such a super talented photographer, be sure to follow her page @cannonfitphotography (Thank you Agata 💗) . . Wearing: @gymversus High Neck Bra and Black Pro Fit Shorts ➡Discount Code "GALLAGHER10" at the checkout for 10% off your order . . Fuelled by: QNT @thehealthhut_ @qntsportnutrition 💥 ⚊⚊⚊⚊⚊⚊⚊⚊⚊⚋⚊⚋⚊⚊ #cannonfitphotography  #photoshoot  #fitness  #irishfitfam  #fitfam  #qntireland  #teamqnt  #gymversus  #glutes  #dream  #believe  #achieve  #photoshoot  #usfitfam  #fitnessmodel  #ribbf  #nabba  #gym  #youcandoit 
A great morning at @galwaycitygym such a pleasure meeting @blessing_awodibu such a nice and humble guy! He really put Conor through his paces training shoulders. 💪
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#theboogieman #ifbbpro #ifbb #procard #suchabeast #legend #bodybuilding #ribbf #gym #irishfitfam #fitfam #ukfitfam #galwaycitygym #galwayfitfam
Some of today's workout. Didn't feel like training today but went and did it anyway! And felt good after it was done as I always do 😁
Pull ups, one of THE best exercises!
#back #strongwomen #pullups #juststrong #girlswithmuscle #grind #workhard #workoutlife #gymsharkleggings #gymsharkwomen #gymlife #teamQNT #teamgmf
Had a good roll with my man @steveaimable455 after #Wrestling class tonight, getting some extra work in. Great way to end the week!
@qntsportuk Metapure Protein shake and glutamine and then bed for me!
#BKKChelmsford #BKKFighters #TeamQNT #GracieBarra #GracieBarraChelmsford #Grappling #NoGi #BJJ
Today's QNT delivery: .
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💥White Chocolate Light Digest Whey Protein Isolate
💥Belgian Chocolate Flavour Waffles Mix
💥BCAA powder 8500 Lemon Flavour
💥Full Energy Explosive Endurance Fruit Punch Flavour
💥Super Mins Mineral Complex
💥Essential Amino RMT  Muscle Revitalizer .
.💥Protein Casein 92 Strawberry Flavour
💥Burner Extreme Formula (I don't use fat burner products but might give this a go and let you know how I get on) 🔥🔥🔥 .
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QNT kindly supporting me throughout prep keeping me fuelled before, during and after my workouts. 
Thank you @thehealthhut_ @qntsportnutrition 💞

If you have any questions about any products or supplements feel free to shoot me a message here. 
#webuildchampions #qntireland #teamqnt #supplements #nutrition #sportnutrition #bikinifitness #irishfitfam #fitfam #ukfitfam #foodforfuel #gymfreak
Today's QNT delivery: . . 💥White Chocolate Light Digest Whey Protein Isolate 💥Belgian Chocolate Flavour Waffles Mix 💥BCAA powder 8500 Lemon Flavour 💥Full Energy Explosive Endurance Fruit Punch Flavour 💥Super Mins Mineral Complex 💥Essential Amino RMT Muscle Revitalizer . .💥Protein Casein 92 Strawberry Flavour 💥Burner Extreme Formula (I don't use fat burner products but might give this a go and let you know how I get on) 🔥🔥🔥 . . QNT kindly supporting me throughout prep keeping me fuelled before, during and after my workouts. Thank you @thehealthhut_ @qntsportnutrition 💞 If you have any questions about any products or supplements feel free to shoot me a message here. #webuildchampions  #qntireland  #teamqnt  #supplements  #nutrition  #sportnutrition  #bikinifitness  #irishfitfam  #fitfam  #ukfitfam  #foodforfuel  #gymfreak 
It is soooooo crazy seeing my name in 3rd place up there. ☝️ I used spend sooo long dreaming about having my name on the RIBBF results list to show the dedication and hard work and here it is!!!
Whatever your goals are stick with them... No goal is too big or small! YOU CAN achieve whatever you want! Consistency is key 🗝
🌟🌟DREAM, BELIEVE, ACHIEVE 🌟🌟
#Ribbf
#irishfitfam
#Goals
#springclassic 
#firsttimer 
#Top3
#Goals2017
#ifbb 
#bikinifitness 
#teamqnt 
#QNTIRELAND
It is soooooo crazy seeing my name in 3rd place up there. ☝️ I used spend sooo long dreaming about having my name on the RIBBF results list to show the dedication and hard work and here it is!!! Whatever your goals are stick with them... No goal is too big or small! YOU CAN achieve whatever you want! Consistency is key 🗝 🌟🌟DREAM, BELIEVE, ACHIEVE 🌟🌟 #Ribbf  #irishfitfam  #Goals  #springclassic  #firsttimer  #Top3  #Goals2017  #ifbb  #bikinifitness  #teamqnt  #QNTIRELAND 
Only 3 weeks left until the biggest Fitness Expo in Ireland @irishmusclepower at the Titanic Exhibition Centre, Belfast 💥
Come hang out with myself and the QNT gang for some free goodies, competitions, samples and LOADS of fitness fun!
Looking forward to meeting all you fitness fanatics over the weekend.... It's going to be epic! .
PREPARE FOR THE POWER 💪☘
#IMP2017
#QNTIRELAND 
#IrishMusclepower
#Irishfitfam
Only 3 weeks left until the biggest Fitness Expo in Ireland @irishmusclepower at the Titanic Exhibition Centre, Belfast 💥 Come hang out with myself and the QNT gang for some free goodies, competitions, samples and LOADS of fitness fun! Looking forward to meeting all you fitness fanatics over the weekend.... It's going to be epic! . PREPARE FOR THE POWER 💪☘ #IMP2017  #QNTIRELAND  #IrishMusclepower  #Irishfitfam 
Always good to see progress in pics.  Nice shape coming along with back & shoulders 💪💪
#shoulders #back #girlswithmuscle #girlswholift #strong #juststrong #workoutlife #gymjunkie #gymlife #teamQNT #teamgmf #workhard
One of my favourite meals 😍😍 liberte yoghurt with some Belgian  chocolate whey protein and some dark chocolate grated through. Delicious!! A must try @qntsportnutrition 
#protein #recovery #cleaneating #teamQNT #tasty #fitfam #workout #gymlife
BACK DAY WORKOUT!! 💪
Here's some of tonight's back session thanks to the amazing videographer @louise__dowd 😘
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🔹DB Flyes
🔹Close Grip Lat Pulldown
🔹BB Bicep Curls .
🔹Machine Assisted Wide Grip Pull Ups
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I'm trying to make videos of my workouts because I can remember when I used be petrified of weights I would watch people's videos on here and it really helped me. It gave me the encouragement and the basis to start and I never looked back. Maybe they will be of some use to even just one person. 💕
 Now... time for more carbs #alwayshangry 😂
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Fuelled by: QNT @thehealthhut_ @qntsportnutrition 💥
➡Discount Code: LG101 ⬅
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#irishfitfam #gymvids #fitfam #backday #westrong #strongwomen #fitgirls #qntireland #teamqnt #gymversus #videos #gym #instafitness #weights #bodybuilding  #growbabylats #growingwings #looklikealadytrainlikeabeast #workhard #ribbf #nationals #ifbb
BACK DAY WORKOUT!! 💪 Here's some of tonight's back session thanks to the amazing videographer @louise__dowd 😘 . 🔹DB Flyes 🔹Close Grip Lat Pulldown 🔹BB Bicep Curls . 🔹Machine Assisted Wide Grip Pull Ups . I'm trying to make videos of my workouts because I can remember when I used be petrified of weights I would watch people's videos on here and it really helped me. It gave me the encouragement and the basis to start and I never looked back. Maybe they will be of some use to even just one person. 💕 Now... time for more carbs #alwayshangry  😂 . . Fuelled by: QNT @thehealthhut_ @qntsportnutrition 💥 ➡Discount Code: LG101 ⬅ . . #irishfitfam  #gymvids  #fitfam  #backday  #westrong  #strongwomen  #fitgirls  #qntireland  #teamqnt  #gymversus  #videos  #gym  #instafitness  #weights  #bodybuilding  #growbabylats  #growingwings  #looklikealadytrainlikeabeast  #workhard  #ribbf  #nationals  #ifbb 
Mini clips from yesterday's shoulder session ... thank you @louise__dowd 💕
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💪Cable Front Lateral raise with Rope attachment .
💪Cable Single Arm Side Lateral Raise .
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Happy to see some definition is zee shouldas at last. I love these two exercises. Superset them for some fun .. try it out and tag me 📸🙌😋 .
#shoulders #wod #gymvids #irishfitfam #delts #fitfam #ukfitfam #gym #instafitness #tryitout #bouldershoulders #strong #gymgirls #fitchicks #cutting #shredding #ribbf #nationals #instagood #instavid
Mini clips from yesterday's shoulder session ... thank you @louise__dowd 💕 . . 💪Cable Front Lateral raise with Rope attachment . 💪Cable Single Arm Side Lateral Raise . . Happy to see some definition is zee shouldas at last. I love these two exercises. Superset them for some fun .. try it out and tag me 📸🙌😋 . #shoulders  #wod  #gymvids  #irishfitfam  #delts  #fitfam  #ukfitfam  #gym  #instafitness  #tryitout  #bouldershoulders  #strong  #gymgirls  #fitchicks  #cutting  #shredding  #ribbf  #nationals  #instagood  #instavid 
One year difference...
⬆ July 2016 ⬇ July 2017 ... onwards and upwards 🙌
Take progress pictures peeps !! 📸📷
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 #transformationtuesday #irishfitfam #transformation #fitnessjourney #progresspic #progress #babygotback #l4l #f4f #weoghtlossjourney #fattofit #bodybuilding #latspread #lats #youcandoit #oneyeardifference #fatloss #goals
Current condition. Barely hitting the gym recently, diet all over the place. Time to tidy things up and get a routine together . #never #quit #family #fitfam #fitlife #fitness #gym #gymlife #gymbuddy #miltonkeynes #muscles #bodybuilding #teamqnt #teamAstar #ukbff #wbff #life #lifestyle #physique #weightloss #28daychallenge #fitgirls #physique #teamuk #fit
When you realise your sister has more QNT products than you!! I promise this is Not set up!! What the fluff?? 🤔 🤣🤣 @qntsportnutrition
@andieg12

For 20% off use discount code: LG101 at  @thehealthhut_ 🎉

#qntireland #teamqnt #supplements #irishfitfam  #chasinggains #girlsthatlift #stronggirls #qntathlete #slimmingforthewedding #musclebride #fitbridetobe
Swipe left to see how @louise__dowd and @nathan.nelsonpt nearly killed me yesterday 🤣🤣🤣
It's always good to mix things up a bit but man the DOMS are fierce today.. good thing today is shoulders. 🤣

Some of the exercises we did in the clip. 👉

Here are a few pointers on BB hip thrusts:
🔹Don't go too heavy, if you can't hold a pause at the top more than likely you are using your lower back rather than your glutes. It's much more effective to lower the weight, use correct technique with good form and squeeze those glutes at the top. 🔥🔥🔥
🔹If feet are too close to the glutes then it is a more quad focused exercise. If feet are too far away it's not putting enough focus on glutes and hammies. Find what works best for you using mind to muscle connection. Concentrate on the movement. .
.🔹On the push, exhale and drive through the heels. Slightly elevating the toes off the floor helps in this movement. 
Practice makes perfect!! 💖

#irishfitness #irishfitfam #doms #ded #fitfam #wod #fitness #hipthrusts #gymtips #irishfitness #shredded #flexfriday #gymfreak #fitnessfreak #fitnesstips  #gymvideos #workout #trainhard #ribbf #nationals #l4l #f4f #teamgmf #teamqnt #qntireland #girlswithmuscle  #tgif #thegrindincludesfriday #gym #irishmuscle
Swipe left to see how @louise__dowd and @nathan.nelsonpt nearly killed me yesterday 🤣🤣🤣 It's always good to mix things up a bit but man the DOMS are fierce today.. good thing today is shoulders. 🤣 Some of the exercises we did in the clip. 👉 Here are a few pointers on BB hip thrusts: 🔹Don't go too heavy, if you can't hold a pause at the top more than likely you are using your lower back rather than your glutes. It's much more effective to lower the weight, use correct technique with good form and squeeze those glutes at the top. 🔥🔥🔥 🔹If feet are too close to the glutes then it is a more quad focused exercise. If feet are too far away it's not putting enough focus on glutes and hammies. Find what works best for you using mind to muscle connection. Concentrate on the movement. . .🔹On the push, exhale and drive through the heels. Slightly elevating the toes off the floor helps in this movement. Practice makes perfect!! 💖 #irishfitness  #irishfitfam  #doms  #ded  #fitfam  #wod  #fitness  #hipthrusts  #gymtips  #irishfitness  #shredded  #flexfriday  #gymfreak  #fitnessfreak  #fitnesstips  #gymvideos  #workout  #trainhard  #ribbf  #nationals  #l4l  #f4f  #teamgmf  #teamqnt  #qntireland  #girlswithmuscle  #tgif  #thegrindincludesfriday  #gym  #irishmuscle 
On leg day we do lat spread 🤣
Teaching @silverbackfitness98 how to bikini pose with @louise__dowd 👙👑😆 Thanks @webbbarry for the photography 📸 some messin with these ones today @clubactivemgar 💞

#lats #deltsfordays #irishfitfam #bikiniposing #gym #latspread  #gains #back #legday #wings #progress #mensphysique #irishfitness #fitfam #ukfitfam
Delighted with my logo after a lot of going back and forth with the designer over the last week I love the final design.

Today's purchase was a skinfold calipers. I'm so happy to get my hands on my own one of these. The calipers  never lie 🤣 Productive week so far. ✌
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. "Its a beautiful thing when a career and a passion come together" 💯❤🏋
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.  #irishfitfam #fitfam #ukfitfam #personaltrainer #pt #logo #fitness #gym #fitnessfreak #l4l #f4f #fitnesslogo #skincalipers #skinfolds #bodyfat #fatloss #bodyfatpercentage #weightloss #muscle #ripped #shredded #irishfitness #irishmuscle #qntireland  #teamqnt #followher #instafitness #gains #irishgirl #goals
Delighted with my logo after a lot of going back and forth with the designer over the last week I love the final design. Today's purchase was a skinfold calipers. I'm so happy to get my hands on my own one of these. The calipers never lie 🤣 Productive week so far. ✌ . . . "Its a beautiful thing when a career and a passion come together" 💯❤🏋 . . #irishfitfam  #fitfam  #ukfitfam  #personaltrainer  #pt  #logo  #fitness  #gym  #fitnessfreak  #l4l  #f4f  #fitnesslogo  #skincalipers  #skinfolds  #bodyfat  #fatloss  #bodyfatpercentage  #weightloss  #muscle  #ripped  #shredded  #irishfitness  #irishmuscle  #qntireland  #teamqnt  #followher  #instafitness  #gains  #irishgirl  #goals 
TRANSFORMATION TUESDAY❗❗❗ One of the first places that I gain and lose weight is my face. I look in the mirror now and I know my face is a whole lot chubbier than it was for stage but when I look back to where I have been in the past this is a very healthy and happy weight/place for me. It's maintainable and I'm not starving myself like I used to doing crazy yo-yo diets. Now I eat ALL THE FOOD 🤣 Also note.. . I was doing no weight training in the picture on the left (few years ago) AND I pretty much weigh the same in both these pics 💯👌 #ditchthescales #sadstep

You really forget how far you have come until you look back on where you have been. .
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Coached by @gerardmasterson 💯💪
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#transformationtuesday #irishfitfam #fitfam #ukfitfam #tuesdaytransformation  #chubbycheeks #fattofit #weightloss #weightlosstransformatiom #weightlossjourney  #fatloss #l4l #f4f #transformation #fitspo #fitspiration #smile #teamgmf #teamqnt #qntireland #fitness #youcandoittoo #progress #progresspic #progressnotperfection #ribbf #nabba #ifbb
TRANSFORMATION TUESDAY❗❗❗ One of the first places that I gain and lose weight is my face. I look in the mirror now and I know my face is a whole lot chubbier than it was for stage but when I look back to where I have been in the past this is a very healthy and happy weight/place for me. It's maintainable and I'm not starving myself like I used to doing crazy yo-yo diets. Now I eat ALL THE FOOD 🤣 Also note.. . I was doing no weight training in the picture on the left (few years ago) AND I pretty much weigh the same in both these pics 💯👌 #ditchthescales  #sadstep  You really forget how far you have come until you look back on where you have been. . . Coached by @gerardmasterson 💯💪 . #transformationtuesday  #irishfitfam  #fitfam  #ukfitfam  #tuesdaytransformation  #chubbycheeks  #fattofit  #weightloss  #weightlosstransformatiom  #weightlossjourney  #fatloss  #l4l  #f4f  #transformation  #fitspo  #fitspiration  #smile  #teamgmf  #teamqnt  #qntireland  #fitness  #youcandoittoo  #progress  #progresspic  #progressnotperfection  #ribbf  #nabba  #ifbb 
🎉🎉🎉Exciting news!!!🎉🎉🎉
Delighted to say that I am now one of QNT's newest ambassadors!!!
Came home to this delivery today from @qntsportnutrition , thanks guys!!
Already tasted the Belgian  chocolate flavour metapure whey isolate, all i can say is game changer 😍😍
Check out the website, link in bio ⬆ and use discount code LALLY10 on your order to avail of 10% discount 😉
#teamQNT #belgianchocolate #protein #healthy #lifestyle #cleaneating
🎉🎉🎉Exciting news!!!🎉🎉🎉 Delighted to say that I am now one of QNT's newest ambassadors!!! Came home to this delivery today from @qntsportnutrition , thanks guys!! Already tasted the Belgian chocolate flavour metapure whey isolate, all i can say is game changer 😍😍 Check out the website, link in bio ⬆ and use discount code LALLY10 on your order to avail of 10% discount 😉 #teamQNT  #belgianchocolate  #protein  #healthy  #lifestyle  #cleaneating 
"Tu es ce que tu manges ", mais il faut aussi assumer quand on se fait plaisir 😂😂 recette du tacos by @fast___followers ,résultat?! UN ORGASME CULINAIRE 😍😍😍🤤🤤🤤 cheat meal du dimanche avec @eemsky ( et oui booty intergalactique , tu vas me détester mais faut assumer 😂😂) 💪🏻💪🏻
"Tu es ce que tu manges ", mais il faut aussi assumer quand on se fait plaisir 😂😂 recette du tacos by @fast___followers ,résultat?! UN ORGASME CULINAIRE 😍😍😍🤤🤤🤤 cheat meal du dimanche avec @eemsky ( et oui booty intergalactique , tu vas me détester mais faut assumer 😂😂) 💪🏻💪🏻
Super fun session smashing boulder shoulders with this bikini Queenie @aga.moskwa 👙💪
Swipe left for some clips 👈... pls ignore the RBF 😂💗 #irishfitfam #fitfam #shoulders #delts #bikinichicks #bouldashouldas #smashem #lehsgo #fitchicks #bikinifitness #shouldersession
When theres two of us on prep... double trouble 🙈😂 swipe 👉

#irishfitfam #ribbf #nationals #ribbf2017 #girlsonprep #fitfam #hesaluckyman  #ukfitfam #mealprep  #qntireland #teamqnt #teamgmf
READING LABELS!!! 🍇🍉🍞🍋 .
Biscuits? Nutella? Cornflakes? What is this you ask? 🤔😋 .
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This is my attempt to teach my sister how to read labels with the general foods in my parents cupboard. .
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It is very easy to presume that everyone knows how to read labels when this is not always the case.Being able to make simple comparisons in the shop when getting the groceries can save calories throughout the week by just making simple changes. .
We compared the wraps in this picture to a similar almost identical wrap but the fat content was dramatically less. This would be very surprising to someone who cannot read labels!

Here are just a few things you can do to be more aware when you are reading labels:
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🍓Find the quantity per serving and read how many calories (Kcal) of energy it provides .
🍓Compare to similar products on the shelves near it
🍓Some brands may sell a product for twice the cost because it is "high protein" - compare a standard products protein content to that of the "high protein" one. Again find the per 100g or per serving and look for the protein content on the label. .
🍓It is important to know that weight loss and weight gain comes down to calorie intake vs calorie expenditure. Calorie surplus = weight gain. Calorie deficit = weight loss. .
🍓Being healthy is not only about calories counting tho. Health is also about regulating sugar consumption and this can be tracked by reading the "of which sugars" under carbohydrates on the label. .
🍓People tend not to realise that sugar is a Carbohydrate therefore they are then unaware of exactly how much carbohydrate they consume in the form of sugar just because they don't eat many typical carbohydrate foods like potatoes, bread, pasta, etc. Carbs are not the enemy. .
🍓Some hidden sugar words to look out for and be weary of on ingredient lists on packaging include: crystalline fructose, maltose, sucrose, malt syrup, high fructose corn syrup, cane sugar, dextrose, fruit juice concentrates and maltodextrin. .
🍓Whole food groups should not be cut out for weight loss alone. Everything in moderation. .
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Yes its an effort at first but reading labels can save money, save time and save calories🔎👀
READING LABELS!!! 🍇🍉🍞🍋 . Biscuits? Nutella? Cornflakes? What is this you ask? 🤔😋 . . . This is my attempt to teach my sister how to read labels with the general foods in my parents cupboard. . . It is very easy to presume that everyone knows how to read labels when this is not always the case.Being able to make simple comparisons in the shop when getting the groceries can save calories throughout the week by just making simple changes. . We compared the wraps in this picture to a similar almost identical wrap but the fat content was dramatically less. This would be very surprising to someone who cannot read labels! Here are just a few things you can do to be more aware when you are reading labels: . 🍓Find the quantity per serving and read how many calories (Kcal) of energy it provides . 🍓Compare to similar products on the shelves near it 🍓Some brands may sell a product for twice the cost because it is "high protein" - compare a standard products protein content to that of the "high protein" one. Again find the per 100g or per serving and look for the protein content on the label. . 🍓It is important to know that weight loss and weight gain comes down to calorie intake vs calorie expenditure. Calorie surplus = weight gain. Calorie deficit = weight loss. . 🍓Being healthy is not only about calories counting tho. Health is also about regulating sugar consumption and this can be tracked by reading the "of which sugars" under carbohydrates on the label. . 🍓People tend not to realise that sugar is a Carbohydrate therefore they are then unaware of exactly how much carbohydrate they consume in the form of sugar just because they don't eat many typical carbohydrate foods like potatoes, bread, pasta, etc. Carbs are not the enemy. . 🍓Some hidden sugar words to look out for and be weary of on ingredient lists on packaging include: crystalline fructose, maltose, sucrose, malt syrup, high fructose corn syrup, cane sugar, dextrose, fruit juice concentrates and maltodextrin. . 🍓Whole food groups should not be cut out for weight loss alone. Everything in moderation. . . Yes its an effort at first but reading labels can save money, save time and save calories🔎👀
CHOCOLATE LOVERS.. PREPARE TO HATE ME or love me who knows!!! 😋 ☝️☝️☝️One of the many treats I had over the last few weeks.... a hot cinnamon and raisin bagel smothered with QNT Protein Chocolate Spread and of course with my all time favourite Frank and Honest Coffee. I. Am. In. Love 😍 .
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Nutella lovaaaas did you know for every tablespoon of the chocolate spread you eat that's the equivalent of eating TWO whole teaspoons of sugar right off the spoon (8.5g)! Sorry @ohfitness_ie 🤔 RAAAANNNK... But oh soooo good 🙊
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. ✋✋✋ HOWEVER.. QNTs Belgian Chocolate choco spread has only 1.7g of sugar which is less than half a teaspoon per tablespoon! ohhh yeaaahhhh!!! .
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Choose wisely peeps... €6.50 to buy at @thehealthhut_ but if you clever and use discount code  LG101 it's all yours for €5.20.. yeyyyyyyy!! Happy Monday 🙌🎉
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#qntireland #teamqnt #chocolatespread #treatyoself #snack #yum #chocolatelovers #instafood #irishfitfam #fitfam #ukfitfam #like4like #gains #nutella #chocolate #yummy #foodie #igfood #follow4follow #bikinicompetitor #gym #fitness #instagood #igfit #fitgirls #gym #fit #fitnessfreak #gumbunny #gymaddict
CHOCOLATE LOVERS.. PREPARE TO HATE ME or love me who knows!!! 😋 ☝️☝️☝️One of the many treats I had over the last few weeks.... a hot cinnamon and raisin bagel smothered with QNT Protein Chocolate Spread and of course with my all time favourite Frank and Honest Coffee. I. Am. In. Love 😍 . . Nutella lovaaaas did you know for every tablespoon of the chocolate spread you eat that's the equivalent of eating TWO whole teaspoons of sugar right off the spoon (8.5g)! Sorry @ohfitness_ie 🤔 RAAAANNNK... But oh soooo good 🙊 . . ✋✋✋ HOWEVER.. QNTs Belgian Chocolate choco spread has only 1.7g of sugar which is less than half a teaspoon per tablespoon! ohhh yeaaahhhh!!! . . Choose wisely peeps... €6.50 to buy at @thehealthhut_ but if you clever and use discount code LG101 it's all yours for €5.20.. yeyyyyyyy!! Happy Monday 🙌🎉 . . #qntireland  #teamqnt  #chocolatespread  #treatyoself  #snack  #yum  #chocolatelovers  #instafood  #irishfitfam  #fitfam  #ukfitfam  #like4like  #gains  #nutella  #chocolate  #yummy  #foodie  #igfood  #follow4follow  #bikinicompetitor  #gym  #fitness  #instagood  #igfit  #fitgirls  #gym  #fit  #fitnessfreak  #gumbunny  #gymaddict 
First time I seen this just now it's from Mr.Cork ...my mam had it stored on her IPad. ❤ that was my first time doing I-walk on stage pretty sure I messed up but sure look it was fun 🤣 🎉 .
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Looking at this has just motivated me so much it's reminded me of that amazing feeling being on stage and being so proud of all the hard work. It's a very special feeling. 💕 Ready to step prep up a notch.. lets smash this week and the next few weeks before my next 3 competitions in Sept/Oct👊 .
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#irishfitfam #fitfam #ukfitfam #ifbb #u163 #bikinicompetitor #Iwalk  #ribbf #mrcork #gains #glutes #smile #fitnessfreak  #nationals #ribbf2017 #girlsonprep #fattofit #shredz #gain #proud #fitteacher #happiness #goals #journeytothestage #bikiniathlete #l4l #f4f #weightloss #qntireland #teamqnt
First time I seen this just now it's from Mr.Cork ...my mam had it stored on her IPad. ❤ that was my first time doing I-walk on stage pretty sure I messed up but sure look it was fun 🤣 🎉 . . Looking at this has just motivated me so much it's reminded me of that amazing feeling being on stage and being so proud of all the hard work. It's a very special feeling. 💕 Ready to step prep up a notch.. lets smash this week and the next few weeks before my next 3 competitions in Sept/Oct👊 . . #irishfitfam  #fitfam  #ukfitfam  #ifbb  #u163  #bikinicompetitor  #Iwalk  #ribbf  #mrcork  #gains  #glutes  #smile  #fitnessfreak  #nationals  #ribbf2017  #girlsonprep  #fattofit  #shredz  #gain  #proud  #fitteacher  #happiness  #goals  #journeytothestage  #bikiniathlete  #l4l  #f4f  #weightloss  #qntireland  #teamqnt 
un pessimiste voit la difficulté dans chaque opportunité, un optimiste voit l’opportunité dans chaque difficulté. » Winston Churchill.💪🏻💪🏻 @qntsportnutrition
un pessimiste voit la difficulté dans chaque opportunité, un optimiste voit l’opportunité dans chaque difficulté. » Winston Churchill.💪🏻💪🏻 @qntsportnutrition
Some snippets from today's back workout. It's been a long time since I've done cable single arm lat pull down but seeing it on @elaine_k88 page reminded me how good this exercise is 🙌👌
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I was told by the judges that I should grow my upper body to be further in proportion with my lower body so I took this advice on board and I've trained lats 3 times per week since Mr.Cork. There's only so much growing you can do in such a short space of time before cutting calories again but I can definitely see an improvement in the width of my lat spread. All those protein bar gains 🤣 Where there's a will there's a way people.... Stay consistent ✌🙋💯
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#irishfitfam #fitfam #ukfitfam #lats #weightloss #fattofit #muscle #girlswithgains #bikinicompetitor #aesthetics #physique #goals #girlsonprep #fitness #fitgirls #shelifts #gainingweightiscool #iifym #iifymgirls #ifbb #ribbf #mrcork #pt #teamqnt #teamgmf #like4like #follow4follow #qntireland #bikiniathlete #instagood
Some snippets from today's back workout. It's been a long time since I've done cable single arm lat pull down but seeing it on @elaine_k88 page reminded me how good this exercise is 🙌👌 . . I was told by the judges that I should grow my upper body to be further in proportion with my lower body so I took this advice on board and I've trained lats 3 times per week since Mr.Cork. There's only so much growing you can do in such a short space of time before cutting calories again but I can definitely see an improvement in the width of my lat spread. All those protein bar gains 🤣 Where there's a will there's a way people.... Stay consistent ✌🙋💯 . . . #irishfitfam  #fitfam  #ukfitfam  #lats  #weightloss  #fattofit  #muscle  #girlswithgains  #bikinicompetitor  #aesthetics  #physique  #goals  #girlsonprep  #fitness  #fitgirls  #shelifts  #gainingweightiscool  #iifym  #iifymgirls  #ifbb  #ribbf  #mrcork  #pt  #teamqnt  #teamgmf  #like4like  #follow4follow  #qntireland  #bikiniathlete  #instagood 
Anyone around the Mullingar area be sure to check out the new Vitamin shop in town. The shelves  are stocked up with QNT products 💥Bart is super helpful and friendly so pop in to say hello, check out the shop and follow his page 👇 @vitaminshopmullingar17 😁

#vitaminshop #mullingar #fitfam #supplements #irishfitfam #gym #fitness #nutrition #qntireland #teamqnt
I am in @fitnessireland today until 3pm with some awesome products from @qntsportnutrition for you to try 🤗
Pop in and say hi!! (Or I will be forced to eat all these yummy protein bars by myself 🐷)
I am in @fitnessireland today until 3pm with some awesome products from @qntsportnutrition for you to try 🤗 Pop in and say hi!! (Or I will be forced to eat all these yummy protein bars by myself 🐷)
All stocked upppppp!!! 🙌🙌🙌 thanks to @thehealthhut_ @qntsportnutrition for keeping me supplied. These are 🔝quality products. If anyone has questions about any of the products I use or any of the QNT range feel free to shoot me a message 👍 
And on that note I think it's time for pancakes and chocolate spread! 😍🎉 #TeamQNT #QNTIreland #supplements #bikiniathlete #nutrition #whey #protein #aminos #pancakes #health #qntathlete #qualitynutrition #offseason #bulk #bulking #flexibledieting #gains #delivery
All stocked upppppp!!! 🙌🙌🙌 thanks to @thehealthhut_ @qntsportnutrition for keeping me supplied. These are 🔝quality products. If anyone has questions about any of the products I use or any of the QNT range feel free to shoot me a message 👍 And on that note I think it's time for pancakes and chocolate spread! 😍🎉 #TeamQNT  #QNTIreland  #supplements  #bikiniathlete  #nutrition  #whey  #protein  #aminos  #pancakes  #health  #qntathlete  #qualitynutrition  #offseason  #bulk  #bulking  #flexibledieting  #gains  #delivery 
TUESDAY TRANSFORMATION: 
I could not get over my eyes when I compared these 2 pictures 14 month difference from left to right....12 of these I have been with the miracle maker  @gerardmasterson

On the left I was skinny with very little muscle mass. On the right I am a very similar weight with more muscle, lean not skinny and a hell of a lot stronger. 💪 .
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I've learned a lot in the space between these two pictures....focus on you, follow your passion and share it with others, do what you need to do, be "self-absorbed" at times, build each other up and support one another, spread love, work your Lil ass off (or big in my case 😂), don't let anyone dull your sparkle and most of all tell yourself everyday "I can do it" 💫💪 .
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People won't always get your journey, those who are worth having will stick around. I would never have dreamt I could be as happy with my body the day I took the picture on the left. The time will pass anyway.. look back 1 year from now and be proud that you started your own transformation. Be kind on your journey, focus on you while supporting and encouraging others on a similar journey!! .
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Oh and don't forget to grab your crown before leaving the house today ladies 👑 you can do it!!!! 👊 Let's goooooo!!!! 💪🙋 .
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Prepped by: @gerardmasterson 
Fuelled by: @qntsportnutrition @thehealthhut .
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#transformationtuesday #irishfitfam #FITFAM #muscle #gains #ukfitfam #ribbf #weightlosstransformation #usfitfam #transformationtuesdays #fattofitjourney #musclegain #girlswithmuscle #l4l #f4f #transformation #weightgaintransformation #weightlossjourney #iifym #iifymgirls #gym #fitness #instafit #weightlossinspo #fitspo #inspire #motivation #TeamGMF #TeamQNT #QNTIreland
TUESDAY TRANSFORMATION: I could not get over my eyes when I compared these 2 pictures 14 month difference from left to right....12 of these I have been with the miracle maker @gerardmasterson On the left I was skinny with very little muscle mass. On the right I am a very similar weight with more muscle, lean not skinny and a hell of a lot stronger. 💪 . . I've learned a lot in the space between these two pictures....focus on you, follow your passion and share it with others, do what you need to do, be "self-absorbed" at times, build each other up and support one another, spread love, work your Lil ass off (or big in my case 😂), don't let anyone dull your sparkle and most of all tell yourself everyday "I can do it" 💫💪 . . People won't always get your journey, those who are worth having will stick around. I would never have dreamt I could be as happy with my body the day I took the picture on the left. The time will pass anyway.. look back 1 year from now and be proud that you started your own transformation. Be kind on your journey, focus on you while supporting and encouraging others on a similar journey!! . . Oh and don't forget to grab your crown before leaving the house today ladies 👑 you can do it!!!! 👊 Let's goooooo!!!! 💪🙋 . . Prepped by: @gerardmasterson Fuelled by: @qntsportnutrition @thehealthhut . . #transformationtuesday  #irishfitfam  #FITFAM  #muscle  #gains  #ukfitfam  #ribbf  #weightlosstransformation  #usfitfam  #transformationtuesdays  #fattofitjourney  #musclegain  #girlswithmuscle  #l4l  #f4f  #transformation  #weightgaintransformation  #weightlossjourney  #iifym  #iifymgirls  #gym  #fitness  #instafit  #weightlossinspo  #fitspo  #inspire  #motivation  #TeamGMF  #TeamQNT  #QNTIreland 
Getting up everyday and pushing harder is what will make the difference between today and Tomorrow

#deadlifts #rawgyms #bodybuilding #weightlifting #powerlifting #noexcuses #getbetter #lovewhatyoudo #teamQNT #fitfam #motivation #calisthenics
Yesterday's outfit because I spend more time in gym gear than normal clothes... tkmaxx is the way forward 🙌 #treatyoself 😋 2 weeks post show and really enjoying been fuller again I love been lean but I like to look and feel strong too. I'm sure I will be delighted to get on prep again in a few weeks time but for now I'm very happy with all the carbs and particularly the flexibility with my food and training 😆

#irishfitfam #fitfam #ukfitfam #TeamQNT #QNTIreland #strong #flex #flexfriday  #muscle #weight #veins #beautyfitfem #girlswithmuscles #postcompetition #physique #stronggirls #shelifts #shesquats #gains #bulk #bulking #offseason #l4l #f4f #followher #TeamGMF #gym #fitness #flexingladies
Yesterday's outfit because I spend more time in gym gear than normal clothes... tkmaxx is the way forward 🙌 #treatyoself  😋 2 weeks post show and really enjoying been fuller again I love been lean but I like to look and feel strong too. I'm sure I will be delighted to get on prep again in a few weeks time but for now I'm very happy with all the carbs and particularly the flexibility with my food and training 😆 #irishfitfam  #fitfam  #ukfitfam  #TeamQNT  #QNTIreland  #strong  #flex  #flexfriday  #muscle  #weight  #veins  #beautyfitfem  #girlswithmuscles  #postcompetition  #physique  #stronggirls  #shelifts  #shesquats  #gains  #bulk  #bulking  #offseason  #l4l  #f4f  #followher  #TeamGMF  #gym  #fitness  #flexingladies 
Surround yourself with the people that get it 👍

A fun session smashing out leggies with @aisling_far
... now CARBS 😍🍑🔥 #gym #gymbunny #fitness #irishfitfam #fitfam #ukfitfam #instafit #fitlife #gains #ribbf #riup
Ladssss.... GET. ON. THIS. O.M.G ☝👌😍 Almond butter mixed with @qntsportnutrition Belgian chocolate Metapure whey protein and a teeny bit of water and whack it in the freezer for about 10 minutes! 😍😍😍 spread it on rice cakes or slimbos/thins toasted! Holy smokes.. there are no words. Ye can thank me later! 😉

Use code LG101 at the checkout @thehealthhut_ when buying any QNT supplements to get a 20% Discount.. sweeeeeeettt 😋

#Food #thisislife #foodie #irishfitfam #ukfitfam #foodforfuel #fitfam #gym #fitness #health #nutrition #iifym #iifymgirls #macros #supplements #irishfitness #instafitness #cleaneating #healthyfats #protein #bodybuilding #almondbutter #yum #bikinigirls #girlsonprep #bulking #gains  #macroqueen #TEAMQNT #QNTIRELAND
Ladssss.... GET. ON. THIS. O.M.G ☝👌😍 Almond butter mixed with @qntsportnutrition Belgian chocolate Metapure whey protein and a teeny bit of water and whack it in the freezer for about 10 minutes! 😍😍😍 spread it on rice cakes or slimbos/thins toasted! Holy smokes.. there are no words. Ye can thank me later! 😉 Use code LG101 at the checkout @thehealthhut_ when buying any QNT supplements to get a 20% Discount.. sweeeeeeettt 😋 #Food  #thisislife  #foodie  #irishfitfam  #ukfitfam  #foodforfuel  #fitfam  #gym  #fitness  #health  #nutrition  #iifym  #iifymgirls  #macros  #supplements  #irishfitness  #instafitness  #cleaneating  #healthyfats  #protein  #bodybuilding  #almondbutter  #yum  #bikinigirls  #girlsonprep  #bulking  #gains  #macroqueen  #TEAMQNT  #QNTIRELAND 
A QNT Metapure Zero Carb Drink a legmagasabb normák szerinti protein izolátumot tartalmazó fehérjés ital, ami egy jó adag turmix protein tartalmát zárta palackba! 😊👌 ➡ zéró szénhidrát ➡ zéró cukor ➡ 30 gr fehérje tartalom egy palackban 
Elérhető a ProteinShop Mammut szaküzletben 😉👌 #QNT #teamQNT #fehérje #tejsavó #diéta #laktózmentes #gluténmentes #zérószénhidrát #bcaa #aminósav #webuildchampions #edzés #fitness #trainhard #bodybuilding #Supplements #Nutrition #wheyprotein #Protein
A QNT Metapure Zero Carb Drink a legmagasabb normák szerinti protein izolátumot tartalmazó fehérjés ital, ami egy jó adag turmix protein tartalmát zárta palackba! 😊👌 ➡ zéró szénhidrát ➡ zéró cukor ➡ 30 gr fehérje tartalom egy palackban Elérhető a ProteinShop Mammut szaküzletben 😉👌 #QNT  #teamQNT  #fehérje  #tejsavó  #diéta  #laktózmentes  #gluténmentes  #zérószénhidrát  #bcaa  #aminósav  #webuildchampions  #edzés  #fitness  #trainhard  #bodybuilding  #Supplements  #Nutrition  #wheyprotein  #Protein 
This place pushed me to the next level, physically and intellectually. Stepping under the bar for 1 RM squats the support is always there. @elitefpa 
#squats #personaltrainer #1RM #nextlevel #training #powerlifting #support #whataplace #ireland #gym #bodybuilding #lifestyle #fitfam #irishfitfam #teamQNT #noexcuses #neverquit #technique #calisthenics #legday #motivation #inspiration #underarmour
So delighted to be heading to Irish Muscle power with TeamQNT on 29th and 30th July.  Looking forward to meeting everyone at the Expo. This is going to be an awesome event... We will be around all weekend so be sure to pop over and say hello to myself and all the gang on the QNT stand. 💥

Use discount code LG101 to get 20% Discount on all QNT supplements @thehealthhut_ 
#IMP2017 #Irishmusclepower 
#qntireland #TeamQNT  #irishfitfam #ukfitfam #fitfam #irishfitness #fitness #supplements #fitness #bodybuilding #ribbf #fitgirls #fitnessexpo #fitness #fitnessathlete
So delighted to be heading to Irish Muscle power with TeamQNT on 29th and 30th July. Looking forward to meeting everyone at the Expo. This is going to be an awesome event... We will be around all weekend so be sure to pop over and say hello to myself and all the gang on the QNT stand. 💥 Use discount code LG101 to get 20% Discount on all QNT supplements @thehealthhut_ #IMP2017  #Irishmusclepower  #qntireland  #TeamQNT  #irishfitfam  #ukfitfam  #fitfam  #irishfitness  #fitness  #supplements  #fitness  #bodybuilding  #ribbf  #fitgirls  #fitnessexpo  #fitness  #fitnessathlete 
#fitfamelite #picoftheday #follow 
@love_lifting_life 
@love_lifting_life 
@love_lifting_life 
#Repost @love_lifting_life
・・・
Throwing it back to being teeny tiny and tangoed the morning of RIBBF. Leaner times... but focusing on making gains.. now it's time to grow. 🍑 So happy but so much room for improvement. Happy not satisfied ... being my own Monday motivation 💪😊💟 .
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#goals #gains #ribbf #springclassic #irishfitfam #fitfam #ukfitfam #girlsonprep #bodybuilding #mondaymotivation #motivationmonday  #improve #motivate #weightloss  #trainhard #TeamGMF #TeamQNT  #fitness #fitnessfreak #irishfitness #irishmuscle #muscle #muscles
#fitfamelite  #picoftheday  #follow  @love_lifting_life @love_lifting_life @love_lifting_life #Repost  @love_lifting_life ・・・ Throwing it back to being teeny tiny and tangoed the morning of RIBBF. Leaner times... but focusing on making gains.. now it's time to grow. 🍑 So happy but so much room for improvement. Happy not satisfied ... being my own Monday motivation 💪😊💟 . . . #goals  #gains  #ribbf  #springclassic  #irishfitfam  #fitfam  #ukfitfam  #girlsonprep  #bodybuilding  #mondaymotivation  #motivationmonday  #improve  #motivate  #weightloss  #trainhard  #TeamGMF  #TeamQNT  #fitness  #fitnessfreak  #irishfitness  #irishmuscle  #muscle  #muscles 
REVERSE DIET UPDATE!!! . .
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So..... as always I am going to be 100% honest on here. Reverse diet is tough and I mean waaayyyy  tougher than prep!! Maybe because I had such a healthy 18 week prep I had no crazy cravings and I didn't feel deprived or anything like that. It was actually a great experience. .
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Post show I had no comp chocolate stash like some competitors do but I allowed myself lots of treats and cheats. I've learned a lot in the last 2 weeks. For someone who is extremely strong mentally I struggled with reverse dieting and wasnt interested in my usual food plan but I was able to control my cravings and kept cardio up.
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I had check in with my coach yesterday, first time since cork and my measurements were only up slightly... the amount that we would expect post show. It's unrealistic to think that the show-ready shredded look is maintainable year round. I'm trying to grow for the next 8 weeks so calories are up, cardio is down and food is more flexible than it has been before. I'm psyched for these 8 weeks. .
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For anyone that is thinking of competing just a few tips: you need to be mentally very strong to compete. Rebounds are far too easy and I'm saying that because these two weeks have been extremely challenging for me with cravings but also it's difficult to allow yourself to up your calories, decrease food and see the scales go up after been so shredded. (Im sure a lot of other competitors get me when I say that) It's all a mental challenge but one I'm ready for... bye bye abs,  hello stronger fluffy fuller figure!! It's time to growwww ... let's goooooo!!! 👊👊👊🍑🍑🍑😂😂😂 .
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#irishfitfam #fitfam #Reversediet #diet #ifbb #ribbf #springclassic #honestpost #weightgain #gains #abs #ukfitfam #bikinifitness #gains4girls #gymbunny #qntireland #TeamQNT #TeamGMF #shredz #gaintrick #honest #bikiniathlete #mentalhealth #strong #usfitfam  #girlsonprep #nabba #irelandultimatephysiques #l4l #gainingweightiscool
REVERSE DIET UPDATE!!! . . . So..... as always I am going to be 100% honest on here. Reverse diet is tough and I mean waaayyyy tougher than prep!! Maybe because I had such a healthy 18 week prep I had no crazy cravings and I didn't feel deprived or anything like that. It was actually a great experience. . . Post show I had no comp chocolate stash like some competitors do but I allowed myself lots of treats and cheats. I've learned a lot in the last 2 weeks. For someone who is extremely strong mentally I struggled with reverse dieting and wasnt interested in my usual food plan but I was able to control my cravings and kept cardio up. . . I had check in with my coach yesterday, first time since cork and my measurements were only up slightly... the amount that we would expect post show. It's unrealistic to think that the show-ready shredded look is maintainable year round. I'm trying to grow for the next 8 weeks so calories are up, cardio is down and food is more flexible than it has been before. I'm psyched for these 8 weeks. . . For anyone that is thinking of competing just a few tips: you need to be mentally very strong to compete. Rebounds are far too easy and I'm saying that because these two weeks have been extremely challenging for me with cravings but also it's difficult to allow yourself to up your calories, decrease food and see the scales go up after been so shredded. (Im sure a lot of other competitors get me when I say that) It's all a mental challenge but one I'm ready for... bye bye abs, hello stronger fluffy fuller figure!! It's time to growwww ... let's goooooo!!! 👊👊👊🍑🍑🍑😂😂😂 . . . #irishfitfam  #fitfam  #Reversediet  #diet  #ifbb  #ribbf  #springclassic  #honestpost  #weightgain  #gains  #abs  #ukfitfam  #bikinifitness  #gains4girls  #gymbunny  #qntireland  #TeamQNT  #TeamGMF  #shredz  #gaintrick  #honest  #bikiniathlete  #mentalhealth  #strong  #usfitfam  #girlsonprep  #nabba  #irelandultimatephysiques  #l4l  #gainingweightiscool 
It's been amazing working with Athlete @jackstonemason @bkkfighters_hq @bcmmauk done everything I've said and we've worked on sustainable nutrition for the past 5 weeks and will do further. No typical crab dieting which has been happening with a lot of fighters in the past.

The guy has been a model client, honest, open and true to his word.

#Repost @jackstonemason (@get_repost)
・・・
So I ballooned up to 96kg through day to day life, new job, wedding planning, travel with work etc over the past few years. I wasn't happy and was feeling sluggish in day to day life. I was still working out everyday but my diet slipped and despite cutting  carbs nothing seemed to change.
5 weeks ago, I decided to do something about it and sought the services of the excellent @ojaypt to help with my nutrition. Ollie worked with me to devise a plan that worked for me and incorporated all my @QNTSportUK supplements into the plan.
Ollie has put me on a plan that makes me feel full of energy, entails lots of carbs and I am sleeping much better, stress levels are lower and I am never hungry and the weight is dropping day by day. It's not a crash diet this is something for my long term well being and it's been well worth doing as my quality of life has improved so much. 
I'm now sitting at 90kg and feel much better in myself, I'm still not at my target goal of 85kg but I am well on my way. Another 5 weeks and I'll be there.
I'd recommend @ojaypt to all my friends as he is exceptional at what he does, his service is brilliant, he does what he says he's going to do and what he does works. His prices are also very reasonable. Look him up!
#Supplements #WeightLoss #Fitness #Lifestyle #Plan #Diet #TeamQNT
It's been amazing working with Athlete @jackstonemason @bkkfighters_hq @bcmmauk done everything I've said and we've worked on sustainable nutrition for the past 5 weeks and will do further. No typical crab dieting which has been happening with a lot of fighters in the past. The guy has been a model client, honest, open and true to his word. #Repost  @jackstonemason (@get_repost) ・・・ So I ballooned up to 96kg through day to day life, new job, wedding planning, travel with work etc over the past few years. I wasn't happy and was feeling sluggish in day to day life. I was still working out everyday but my diet slipped and despite cutting carbs nothing seemed to change. 5 weeks ago, I decided to do something about it and sought the services of the excellent @ojaypt to help with my nutrition. Ollie worked with me to devise a plan that worked for me and incorporated all my @QNTSportUK supplements into the plan. Ollie has put me on a plan that makes me feel full of energy, entails lots of carbs and I am sleeping much better, stress levels are lower and I am never hungry and the weight is dropping day by day. It's not a crash diet this is something for my long term well being and it's been well worth doing as my quality of life has improved so much. I'm now sitting at 90kg and feel much better in myself, I'm still not at my target goal of 85kg but I am well on my way. Another 5 weeks and I'll be there. I'd recommend @ojaypt to all my friends as he is exceptional at what he does, his service is brilliant, he does what he says he's going to do and what he does works. His prices are also very reasonable. Look him up! #Supplements  #WeightLoss  #Fitness  #Lifestyle  #Plan  #Diet  #TeamQNT 
So I ballooned up to 96kg through day to day life, new job, wedding planning, travel with work etc over the past few years. I wasn't happy and was feeling sluggish in day to day life. I was still working out everyday but my diet slipped and despite cutting  carbs nothing seemed to change.
5 weeks ago, I decided to do something about it and sought the services of the excellent @ojaypt to help with my nutrition. Ollie worked with me to devise a plan that worked for me and incorporated all my @QNTSportUK supplements into the plan.
Ollie has put me on a plan that makes me feel full of energy, entails lots of carbs and I am sleeping much better, stress levels are lower and I am never hungry and the weight is dropping day by day. It's not a crash diet this is something for my long term well being and it's been well worth doing as my quality of life has improved so much. 
I'm now sitting at 90kg and feel much better in myself, I'm still not at my target goal of 85kg but I am well on my way. Another 5 weeks and I'll be there.
I'd recommend @ojaypt to all my friends as he is exceptional at what he does, his service is brilliant, he does what he says he's going to do and what he does works. His prices are also very reasonable. Look him up!
#Supplements #WeightLoss #Fitness #Lifestyle #Plan #Diet #TeamQNT
So I ballooned up to 96kg through day to day life, new job, wedding planning, travel with work etc over the past few years. I wasn't happy and was feeling sluggish in day to day life. I was still working out everyday but my diet slipped and despite cutting carbs nothing seemed to change. 5 weeks ago, I decided to do something about it and sought the services of the excellent @ojaypt to help with my nutrition. Ollie worked with me to devise a plan that worked for me and incorporated all my @QNTSportUK supplements into the plan. Ollie has put me on a plan that makes me feel full of energy, entails lots of carbs and I am sleeping much better, stress levels are lower and I am never hungry and the weight is dropping day by day. It's not a crash diet this is something for my long term well being and it's been well worth doing as my quality of life has improved so much. I'm now sitting at 90kg and feel much better in myself, I'm still not at my target goal of 85kg but I am well on my way. Another 5 weeks and I'll be there. I'd recommend @ojaypt to all my friends as he is exceptional at what he does, his service is brilliant, he does what he says he's going to do and what he does works. His prices are also very reasonable. Look him up! #Supplements  #WeightLoss  #Fitness  #Lifestyle  #Plan  #Diet  #TeamQNT 
GLUTE ACTIVATION!!! 🍑🍑🍑
I am extremely quad dominant and over the next few weeks I will be really targeting my glutes and Hamstrings. .
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My quads take over during my workouts so I'm going to spend more time activating my glutes at the start of those sessions. Here's a video of some exercises to try if you are having the same problem or if you just really wanna fire up that booty before your session 🙌🔥🍑
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🍑Single leg glute bridge (toes pointed up, push through heels)
🍑Banded single leg Kickbacks (squeeze and hold glutes)
🍑Single leg raises (again flat foot and squeeze at top of movement)
🍑Glute bridge (push through heels, I find toes pointed outwards is v.good)
🍑Banded straight leg walks .
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#irishfitfam #fitfam #booty #glutes #gains #ukfitfam #muscle #muscles #fitgirls #bossgirls #wod #ribbf #nabba #ifbb #gluteactivation #TeamGMF #TeamQNT #fitchicks #bootyfordays #booty #glutegains #l4l #f4f #follow #gym #fitness #fitspo #athlete #aesthetics #fitnessaddict
GLUTE ACTIVATION!!! 🍑🍑🍑 I am extremely quad dominant and over the next few weeks I will be really targeting my glutes and Hamstrings. . . . My quads take over during my workouts so I'm going to spend more time activating my glutes at the start of those sessions. Here's a video of some exercises to try if you are having the same problem or if you just really wanna fire up that booty before your session 🙌🔥🍑 . 🍑Single leg glute bridge (toes pointed up, push through heels) 🍑Banded single leg Kickbacks (squeeze and hold glutes) 🍑Single leg raises (again flat foot and squeeze at top of movement) 🍑Glute bridge (push through heels, I find toes pointed outwards is v.good) 🍑Banded straight leg walks . . #irishfitfam  #fitfam  #booty  #glutes  #gains  #ukfitfam  #muscle  #muscles  #fitgirls  #bossgirls  #wod  #ribbf  #nabba  #ifbb  #gluteactivation  #TeamGMF  #TeamQNT  #fitchicks  #bootyfordays  #booty  #glutegains  #l4l  #f4f  #follow  #gym  #fitness  #fitspo  #athlete  #aesthetics  #fitnessaddict 
No numbers required 
It's all about the technique 
The knogloge and respect 
Such unique experience 
Finishing the first of many 
Well recommended @elitefpa
Thanks @simonflynn5 @shanpol 
@seanmcgarrity no words can describe such unique experience.
No numbers required It's all about the technique The knogloge and respect Such unique experience Finishing the first of many Well recommended @elitefpa Thanks @simonflynn5 @shanpol @seanmcgarrity no words can describe such unique experience.
Daily vitamins and Omega 3 are an  essential part of my daily stack.  I've been using QNTs supplements and they are excellent quality. The Daily Vitamins is a combination of both vitamins and minerals and the quantities of both in comparison to the Reference Intake (RI)/Recommended Daily Amount are Top Notch 👌
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All the nutrients are over 100% the RI. B vitamins are even up on 400% the recommendation. These are water soluble vitamins so no fear of overconsumption. B vitamins are so important for fitness/active individuals.  They assist in the biochemical breakdown of the macronutrients proteins, fats and carbs to release energy. .
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I could go on for days about the benefits of these products (the home economics teacher coming out in me 😂). I always take Omega 3 as it is an essential fatty acid.. the good kinda fat 😋 good for heart and brain functioning. .
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Both can be bought @thehealthhut_ the vitamins are €20 for a 60 day supply and the omega 3s are €16. .
Use code: LG101 for 20% Discount at the checkout 👍 also free delivery if you spend over €50 😉 .
Happy shopping and check out their new products section ... some exciting new products to try out. Psyched to get my order this month.. protein pancakes for the win 😍🎉 #TeamQNT #QNTIRELAND #webuildchampions  #nutrition #fitness #irishfitfam #fitfam #ukfitfam #irishmusclepower #irishfitnessblogger #instafitness #irishbodybuilding #nutritionblogger #irishblogger  #musclefreaks #gymrats
Daily vitamins and Omega 3 are an essential part of my daily stack. I've been using QNTs supplements and they are excellent quality. The Daily Vitamins is a combination of both vitamins and minerals and the quantities of both in comparison to the Reference Intake (RI)/Recommended Daily Amount are Top Notch 👌 . All the nutrients are over 100% the RI. B vitamins are even up on 400% the recommendation. These are water soluble vitamins so no fear of overconsumption. B vitamins are so important for fitness/active individuals. They assist in the biochemical breakdown of the macronutrients proteins, fats and carbs to release energy. . . I could go on for days about the benefits of these products (the home economics teacher coming out in me 😂). I always take Omega 3 as it is an essential fatty acid.. the good kinda fat 😋 good for heart and brain functioning. . . Both can be bought @thehealthhut_ the vitamins are €20 for a 60 day supply and the omega 3s are €16. . Use code: LG101 for 20% Discount at the checkout 👍 also free delivery if you spend over €50 😉 . Happy shopping and check out their new products section ... some exciting new products to try out. Psyched to get my order this month.. protein pancakes for the win 😍🎉 #TeamQNT  #QNTIRELAND  #webuildchampions  #nutrition  #fitness  #irishfitfam  #fitfam  #ukfitfam  #irishmusclepower  #irishfitnessblogger  #instafitness  #irishbodybuilding  #nutritionblogger  #irishblogger  #musclefreaks  #gymrats 
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THE STRUGGLE YOU FEEL TODAY WILL BE THE STRENGTH YOU FEEL TOMORROW
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Dream Big, Set Goals and Take action 💯
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Photography: @rafalkoziej 
Prepped by: @gerardmasterson 
Fuelled by: @qntsportnutrition @thehealthhut_ .
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#irishfitfam #fitfam #ukfitfam #ribbf #mrcork #bossgirls #fitgirls #goals #shreddingmotivation #transformationtuesday #muscles #shredding #irishfitness #irishmuscle #wod #photoshoot #athlete #physique #bikini #gymwear #girlswithmuscle #l4l #f4f #fitspo #fitnessmotivation #motivation #dreambig #TeamGMF #TeamQNT  #QNTIreland
. . THE STRUGGLE YOU FEEL TODAY WILL BE THE STRENGTH YOU FEEL TOMORROW . Dream Big, Set Goals and Take action 💯 . . Photography: @rafalkoziej Prepped by: @gerardmasterson Fuelled by: @qntsportnutrition @thehealthhut_ . . #irishfitfam  #fitfam  #ukfitfam  #ribbf  #mrcork  #bossgirls  #fitgirls  #goals  #shreddingmotivation  #transformationtuesday  #muscles  #shredding  #irishfitness  #irishmuscle  #wod  #photoshoot  #athlete  #physique  #bikini  #gymwear  #girlswithmuscle  #l4l  #f4f  #fitspo  #fitnessmotivation  #motivation  #dreambig  #TeamGMF  #TeamQNT  #QNTIreland 
Lil clip from an upper body session with @beautyandthebarbelle_x on Wednesday night. I'm delighted that I'm leaner this time. Its so amazing what you can accomplish in just two extra weeks of prep. .
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Just finished our last training session so more posing now in the studio. Then it's time for tan layer 1 of 4 tonight 😆 Happy Weekend everyone whatever you get upto and Mr. Cork ladies and gents LET'S DO THIS 👊❤
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#mrcork #ribbf #irishfitfam #fitfam #ukfitfam #shredded_academy #muscles #flexfriday #muscle  #shredz #shred #girlsonprep #delts #biceps #trainhard #fitness #instafitness #irishmuscle #irishfitness #l4l #f4f #follow #bossgirls #fitgirls #bikini #physique #aesthetics #TeamGMF #TeamQNT #weightloss
Lil clip from an upper body session with @beautyandthebarbelle_x on Wednesday night. I'm delighted that I'm leaner this time. Its so amazing what you can accomplish in just two extra weeks of prep. . . Just finished our last training session so more posing now in the studio. Then it's time for tan layer 1 of 4 tonight 😆 Happy Weekend everyone whatever you get upto and Mr. Cork ladies and gents LET'S DO THIS 👊❤ . #mrcork  #ribbf  #irishfitfam  #fitfam  #ukfitfam  #shredded_academy  #muscles  #flexfriday  #muscle  #shredz  #shred  #girlsonprep  #delts  #biceps  #trainhard  #fitness  #instafitness  #irishmuscle  #irishfitness  #l4l  #f4f  #follow  #bossgirls  #fitgirls  #bikini  #physique  #aesthetics  #TeamGMF  #TeamQNT  #weightloss 
I am absolutely DREAMING about these today 😍😍😍 QNT Protein pancakes and protein chocolate spread.. all the gains for a lean bulking season about to go down 💪 ... 2 more sleeps to stage.. woohooooo!!!! 🎉
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Fuelled by: @thehealthhut_ @qntsportnutrition
Discount code: LG101 for 20% off and free delivery on orders over €50 😉
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#QNT #TeamQNT #QNTIreland #webuildchampions #irishfitfam #fitfam #ukfitfam #Mrcork #gains #l4l #f4f #ribbf #pancakes  #carbup #instafood #follow #flexfriday #followme #foodie  #irishmusclepower #foodforfuel #igfood #fitness #protein #nutrition #supplements #athlete #sponsors #gains #muscles #shredded_academy
I am absolutely DREAMING about these today 😍😍😍 QNT Protein pancakes and protein chocolate spread.. all the gains for a lean bulking season about to go down 💪 ... 2 more sleeps to stage.. woohooooo!!!! 🎉 . Fuelled by: @thehealthhut_ @qntsportnutrition Discount code: LG101 for 20% off and free delivery on orders over €50 😉 . . #QNT  #TeamQNT  #QNTIreland  #webuildchampions  #irishfitfam  #fitfam  #ukfitfam  #Mrcork  #gains  #l4l  #f4f  #ribbf  #pancakes  #carbup  #instafood  #follow  #flexfriday  #followme  #foodie  #irishmusclepower  #foodforfuel  #igfood  #fitness  #protein  #nutrition  #supplements  #athlete  #sponsors  #gains  #muscles  #shredded_academy 
To celebrate reaching 2,000 followers my sponsors have kindly given me an amazing prize to giveaway to one very lucky follower.... A weekend pass to IRISH MUSCLE POWER @irishmusclepower and QNT GOODIES @qntsportnutrition 🎉🎉🎉
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To enter simply;
1. Follow my page
2. Follow @thehealthhut_ (Irish distributors of QNT supplements)
3. Tag 3 friends in the comments below .
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Easy!! Go, go, go ✌
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#irishfitfam #TeamQNT #QNTIreland #irishmusclepower #irishfitness #sponsor #prize #giveaway #contest  #competition #irishmuscle #fitfam  #irishmuscle #l4l #muscle #giveaways  #winitwednesday #fitnesscompetition #athlete #QNTAthlete #fitness #fitgirls #bossgirls #sponsored #supplements #qntgiveaway #win #picoftheday
To celebrate reaching 2,000 followers my sponsors have kindly given me an amazing prize to giveaway to one very lucky follower.... A weekend pass to IRISH MUSCLE POWER @irishmusclepower and QNT GOODIES @qntsportnutrition 🎉🎉🎉 . To enter simply; 1. Follow my page 2. Follow @thehealthhut_ (Irish distributors of QNT supplements) 3. Tag 3 friends in the comments below . . Easy!! Go, go, go ✌ . . #irishfitfam  #TeamQNT  #QNTIreland  #irishmusclepower  #irishfitness  #sponsor  #prize  #giveaway  #contest  #competition  #irishmuscle  #fitfam  #irishmuscle  #l4l  #muscle  #giveaways  #winitwednesday  #fitnesscompetition  #athlete  #QNTAthlete  #fitness  #fitgirls  #bossgirls  #sponsored  #supplements  #qntgiveaway  #win  #picoftheday 
💫 A VISION WITHOUT EXECUTION IS DELUSION 💫
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The first of my pictures from a photoshoot with @rafalkoziej this was such a great experience I did this 2 days after RIBBF. Definitely something different for me but I loved it. Thank you Rafal for this picture, cannot wait to see more shots .
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If you want something you've never had then you have to do something you've never done. Great things don't come from comfort zones. If it scares you, that's a good thing 💕
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#irishfitfam #photoshoot #mrcork #ribbf #irishfitness #aesthetics #fitnessbloggers #fitnessmodel #yeahright #goals #comfortzone #challengeyourself #irishmuscle #TeamGMF  #TeamQNT #QNTIreland #l4l #f4f #follow #fitnessaddict #muscle #weightloss #musclegain #flex #vision #focus #fitspo #inspiration #fitsporation #motivation
💫 A VISION WITHOUT EXECUTION IS DELUSION 💫 . The first of my pictures from a photoshoot with @rafalkoziej this was such a great experience I did this 2 days after RIBBF. Definitely something different for me but I loved it. Thank you Rafal for this picture, cannot wait to see more shots . . . If you want something you've never had then you have to do something you've never done. Great things don't come from comfort zones. If it scares you, that's a good thing 💕 . . #irishfitfam  #photoshoot  #mrcork  #ribbf  #irishfitness  #aesthetics  #fitnessbloggers  #fitnessmodel  #yeahright  #goals  #comfortzone  #challengeyourself  #irishmuscle  #TeamGMF  #TeamQNT  #QNTIreland  #l4l  #f4f  #follow  #fitnessaddict  #muscle  #weightloss  #musclegain  #flex  #vision  #focus  #fitspo  #inspiration  #fitsporation  #motivation 
Picture on the left is August 2013, on the right is 4 years later. The changes in these pictures are not only physical but I am a happier more positive person and all for sticking to the plan and trusting the process. .
If you are one of those people that think that "this can never be me", get a plan, stick to the plan and reap the rewards for your hard work.  Suck it up Sally and get to gym... you can do it too 😜 .
If you ever have any questions feel free to shoot me a message 💕
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#transformationtuesday #irishfitfam #beforeandafter #fitfam #ukfitfam  #progresspic #weightloss #transformation #usfitfam  #transformationthursday #toughlove #bikinigirls #girlswholift #bossgirls #fitchicks #inspiration #fitsporation #fitspo #fitnessmotivation #shredz #f4f #fatloss #muscle #goals #youcandoit #mindset #positivity #TeamGMF #TeamQNT #QNTIreland
Picture on the left is August 2013, on the right is 4 years later. The changes in these pictures are not only physical but I am a happier more positive person and all for sticking to the plan and trusting the process. . If you are one of those people that think that "this can never be me", get a plan, stick to the plan and reap the rewards for your hard work. Suck it up Sally and get to gym... you can do it too 😜 . If you ever have any questions feel free to shoot me a message 💕 . . #transformationtuesday  #irishfitfam  #beforeandafter  #fitfam  #ukfitfam  #progresspic  #weightloss  #transformation  #usfitfam  #transformationthursday  #toughlove  #bikinigirls  #girlswholift  #bossgirls  #fitchicks  #inspiration  #fitsporation  #fitspo  #fitnessmotivation  #shredz  #f4f  #fatloss  #muscle  #goals  #youcandoit  #mindset  #positivity  #TeamGMF  #TeamQNT  #QNTIreland 
Who is ready for the week? Wake up fresh and ready for it on a Monday. If you hate Mondays something is not right.... Everyday is an opportunity.

#bodybuilding #rawgyms #mondays #mondayblues #liftheavy #personaltrainer #fit #fitfam #weightlifting #powerlifting #nutrition #irishfitfam #underarmour #teamQNT #noexcuses #lovewhatyoudo #bulk
Delts and veins on leg day 🤔😂😂😂
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 Prepped by @gerardmasterson
Fuelled by: @qntsportnutrition @thehealthhut_
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.#legday #veins #delts #irishfitfam #ribbf #mrcork #vascular #l4l #bodybuilding #bikini #physique #shoulders #deltoids #vein #TeamQNT #QNTIRELAND #fitnessfreak #fitgirls #fitgirlsguide #muscle #musclular #shredz  #girlsthatlift #gymfreak #irishfitness  #picoftheday #flex #strong #bikiniathlete #aesthetics
Без Лактоза - Lactose Free !
 Без Аспартам - Aspartame Free !
 Без Глутен - Gluten Free !
 90% съдържание на Протеин в доза!
 Микро и Ултра филтриран !
 11 г BCAA в доза !
 0 г Въглехидрати в доза !
 0 г Мазнини в доза !
 Уникален вкус ! 🚨 qntbulgaria.com 🚨
#qnt #teamqnt #qntsport #qntbulgaria #zerocarb #metapure #nutrition #sport #healthy #fitness #shredded #gym #фитнес #спорт #тренировки
Без Лактоза - Lactose Free !  Без Аспартам - Aspartame Free !  Без Глутен - Gluten Free !  90% съдържание на Протеин в доза!  Микро и Ултра филтриран !  11 г BCAA в доза !  0 г Въглехидрати в доза !  0 г Мазнини в доза !  Уникален вкус ! 🚨 qntbulgaria.com 🚨 #qnt  #teamqnt  #qntsport  #qntbulgaria  #zerocarb  #metapure  #nutrition  #sport  #healthy  #fitness  #shredded  #gym  #фитнес  #спорт  #тренировки 
Ordered received super fast and always of excellent quality thanks once again @qntsportuk looking forward to trying out some of these new products, BOOM! in particular! 10% discount at the  checkout with code 'THESTONE' www.qntdirect.co.uk 
#QNT #TeamQNT #WeBuildChampions #BodyPower #Supplements #Protein #Gains
Ordered received super fast and always of excellent quality thanks once again @qntsportuk looking forward to trying out some of these new products, BOOM! in particular! 10% discount at the checkout with code 'THESTONE' www.qntdirect.co.uk #QNT  #TeamQNT  #WeBuildChampions  #BodyPower  #Supplements  #Protein  #Gains 
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.💥WE BUILD CHAMPIONS💥
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Nice Lil upper body session with @beautyandthebarbelle_x smashing the guns and Delts! Tunnel vision for us now..... 10 Days!! The face of a determined bikini girl on prep 💪😂
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#TEAMQNT #QNTIreland #irishfitfam #fitfam #ukfitfam #upperbody #bicep #bicepcurls #Mrcork #curlsforthegirls #bodybuilding #ribbf #gymgear #l4l #l4l #fitnessfreak #gymclothing  #irishfitness #fitgirls #bikini #athlete #QNT #strong #veins #vascularity #vascular #gymbunny #gymaddict #follow #TeamGMF #loveliftinglife
. . . .💥WE BUILD CHAMPIONS💥 . Nice Lil upper body session with @beautyandthebarbelle_x smashing the guns and Delts! Tunnel vision for us now..... 10 Days!! The face of a determined bikini girl on prep 💪😂 . . . #TEAMQNT  #QNTIreland  #irishfitfam  #fitfam  #ukfitfam  #upperbody  #bicep  #bicepcurls  #Mrcork  #curlsforthegirls  #bodybuilding  #ribbf  #gymgear  #l4l  #l4l  #fitnessfreak  #gymclothing  #irishfitness  #fitgirls  #bikini  #athlete  #QNT  #strong  #veins  #vascularity  #vascular  #gymbunny  #gymaddict  #follow  #TeamGMF  #loveliftinglife 
More pics because I just found out how to post multiple pics 🎉.. donkey years after everyone else of course , haven't aced the whole tagging thing yet tho 😆 Swipe left 👉 .
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#ribbf #springclassic #irishfitfam #fitfamuk #fitfam #ribbf2017 #springclassic2017 #bodybuilding #TEAMGMF #TEAMQNT #QNTIreland #bikinicompetitor #family #support #grateful #irishmuscle #irishfitness #athlete #bikiniathlete #bikini #girlsonprep #mrcork #mrcork2017 #l4l #f4f #instadaily #muscle #girlsthatlift #fitnessfreak #goals
More pics because I just found out how to post multiple pics 🎉.. donkey years after everyone else of course , haven't aced the whole tagging thing yet tho 😆 Swipe left 👉 . . . . #ribbf  #springclassic  #irishfitfam  #fitfamuk  #fitfam  #ribbf2017  #springclassic2017  #bodybuilding  #TEAMGMF  #TEAMQNT  #QNTIreland  #bikinicompetitor  #family  #support  #grateful  #irishmuscle  #irishfitness  #athlete  #bikiniathlete  #bikini  #girlsonprep  #mrcork  #mrcork2017  #l4l  #f4f  #instadaily  #muscle  #girlsthatlift  #fitnessfreak  #goals 
Great to see client @jackstonemason hitting it hard and dropping the fat and not just for a fight this time.

#Repost @jackstonemason with @repostapp
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Good bit of sparring with my man @sexycurlsmma this evening after class @bkkfighters_hq . Some exciting news on the horizon for him! @qntsportuk & @ojaypt helping me shed some pounds and feeling great! #BKK #BKKFighters #MMA #BJJ #Kickboxing #QNT #teamqnt
Great to see client @jackstonemason hitting it hard and dropping the fat and not just for a fight this time. #Repost  @jackstonemason with @repostapp ・・・ Good bit of sparring with my man @sexycurlsmma this evening after class @bkkfighters_hq . Some exciting news on the horizon for him! @qntsportuk & @ojaypt helping me shed some pounds and feeling great! #BKK  #BKKFighters  #MMA  #BJJ  #Kickboxing  #QNT  #teamqnt 
Невероятно вкусен 💥
Топ качество 💥
Много малко въглехидрати 💥
Без добавена захар 💥 🚨www.qntbulgaria.com🚨
#qnt #qntsport #qntbulgaria #teamqnt #delicious #deliciouswhey #nutrition #sport #fitness #shredded #tasty #gym #фитнес #здравословно #тренировки #вкусно #българия