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  • laura.gallagher.fitness
    L A U R A G A L L A G H E R ๐Ÿ‡ฎ๐Ÿ‡ช
    @laura.gallagher.fitness

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SUPPLEMENTS:

Hey everyone, Happy Saturday! .
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Sooo As of yesterday I am no longer associated  with QNT. A decision I had been considering for awhile. Its time to broaden my horizons and try out some different things. .
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Soooo... I am looking for your opinions/suggestions! Id love to hear what products/brands you recommend I try. .
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I am a lover of @geneticsupps (TTA, DIM, Green Tea Extract, CNS Recover, Hydra Carb & Pepto Pro)  so Im going to try some of the rest of their range that I havent tried already.

Would  love any suggestions! โค

#irishfitfam #supplements #nutrition #fitfam #health #whey #protein #fitfam #ukfitfam #geneticsupplements #gym #fitness #gymgirl #instafitness #fitspo #healthiswealth #ribbf #nutrients
SUPPLEMENTS: Hey everyone, Happy Saturday! . . Sooo As of yesterday I am no longer associated with QNT. A decision I had been considering for awhile. Its time to broaden my horizons and try out some different things. . . Soooo... I am looking for your opinions/suggestions! Id love to hear what products/brands you recommend I try. . . I am a lover of @geneticsupps (TTA, DIM, Green Tea Extract, CNS Recover, Hydra Carb & Pepto Pro) so Im going to try some of the rest of their range that I havent tried already. Would love any suggestions! โค #irishfitfam  #supplements  #nutrition  #fitfam  #health  #whey  #protein  #fitfam  #ukfitfam  #geneticsupplements  #gym  #fitness  #gymgirl  #instafitness  #fitspo  #healthiswealth  #ribbf  #nutrients 
"A DOG IS THE ONLY THING ON EARTH THAT LOVES YOU MORE THAN ITSELF" โค

The best and most precious thing Ive ever owned, a fluffy bundle of love and cuddles every single day!!
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#sasha #mygirl #adogslove #puppycuddles  #dogsofinstagram #bichon #fluffball #fulloflove #happiness #spoiled #doggie #precious #fluff #doggielove
8 WEEKS POST COMP UPDATE

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

#irishfitfam #fitfam #Reversediet #diet #ifbb #ribbf #springclassic #honestpost #weightgain #gains #abs #ukfitfam #bikinifitness #gains4girls #gymbunny #qntireland #TeamQNT #shredz #gaintrick #honest #bikiniathlete #mentalhealth #strong #usfitfam  #girlsonprep #nabba  #l4l #postcomp #shestrong #musclepump
8 WEEKS POST COMP UPDATE So here is what remains of the good ol "abs" ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜† could be better, could be worse.... naaaatttt too bothered! ๐Ÿคท . . Happy, content, LOVING training, LOVING food and overall this reverse/post comp experience has been fab for me. My coach @nath.nels has pretty much let me rule the roost in terms of diet and training since the comp and thats exactly what I wanted. Ive been strict enough with having 36 weeks on a diet since Jan 1st 2017 so Im delighted that I've was able to control my reverse be where I want to be now at this point post comp. . . The most important thing is that my mindset and headspace have not been affected by competing. I know a lot of people struggle with this after the show and I can completely understand why! The hardest part is not dieting its reversing... the time when the stage is over, the bikini is packed away and the freedom to eat what we want is there ๐Ÿฉ๐Ÿซ๐Ÿฐ๐Ÿญ Smashed out shoulders this evening they were burnt off me ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅLoving the carbs and feeling full and strong!! ๐Ÿ’ช #irishfitfam  #fitfam  #Reversediet  #diet  #ifbb  #ribbf  #springclassic  #honestpost  #weightgain  #gains  #abs  #ukfitfam  #bikinifitness  #gains4girls  #gymbunny  #qntireland  #TeamQNT  #shredz  #gaintrick  #honest  #bikiniathlete  #mentalhealth  #strong  #usfitfam  #girlsonprep  #nabba  #l4l  #postcomp  #shestrong  #musclepump 
TRANSFORMATION TUESDAY!! .
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I really  cringe looking at that picture on the left but it might motivate somebody along the way.. this was the point  when I said now THATS ENOUGH I need to do something about this. So I got my booty in gear literally! Its been a slow and steady journey so far. 2 and a half years between these pics. .
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So many people quit because they focus on how far they have to go rather than how far they have come. ๐Ÿ™…
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Being consistent with diet and training is key. Results dont come  overnight so be proud of your achievements along the way rather than just focusing on the end goal. Keep smashing it everyone! ๐Ÿ‘Š๐Ÿ’ซ
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 Happy Tuesday! โค

Prepped by: @nath.nelson 
Fuelled by: @thehealthhut_ @qntsportnutrition 
#transformationtuesday #progress #weightloss #goals #fattofit #fatloss  #irishfitfam #fitfam #ribbf #consistency #ukfitfam #weightlossgoals #progresspictures #instafitness #trainhard #weightloss #weightlossjourney #progressnotperfection #gym #fit #fitspo #motivation #determination #gymgirls #girlswithmuscle #shelifts #quads #muscle #photoshoot #nbfi
TRANSFORMATION TUESDAY!! . . I really cringe looking at that picture on the left but it might motivate somebody along the way.. this was the point when I said now THATS ENOUGH I need to do something about this. So I got my booty in gear literally! Its been a slow and steady journey so far. 2 and a half years between these pics. . . So many people quit because they focus on how far they have to go rather than how far they have come. ๐Ÿ™… . . . Being consistent with diet and training is key. Results dont come overnight so be proud of your achievements along the way rather than just focusing on the end goal. Keep smashing it everyone! ๐Ÿ‘Š๐Ÿ’ซ . . Happy Tuesday! โค Prepped by: @nath.nelson Fuelled by: @thehealthhut_ @qntsportnutrition #transformationtuesday  #progress  #weightloss  #goals  #fattofit  #fatloss  #irishfitfam  #fitfam  #ribbf  #consistency  #ukfitfam  #weightlossgoals  #progresspictures  #instafitness  #trainhard  #weightloss  #weightlossjourney  #progressnotperfection  #gym  #fit  #fitspo  #motivation  #determination  #gymgirls  #girlswithmuscle  #shelifts  #quads  #muscle  #photoshoot  #nbfi 
You choose!!! ๐Ÿต๐Ÿต๐Ÿต
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โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹
#mindset #lifequotes #truestory #postivevibes #lawofattraction #happiness #smile #fitness #fitlife #fitspo #fit #fitfam #irishfitfam #ukfitfam #gym #gymlife #stayhappy #bodybuilding #weightloss #bekind #weightlifting #aesthetic #attractit  #mindsetquotes #happiness #goodvibesonly #positiveenergy  #yougetbackwhatyougiveout
You choose!!! ๐Ÿต๐Ÿต๐Ÿต . . . . . . . . โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹ #mindset  #lifequotes  #truestory  #postivevibes  #lawofattraction  #happiness  #smile  #fitness  #fitlife  #fitspo  #fit  #fitfam  #irishfitfam  #ukfitfam  #gym  #gymlife  #stayhappy  #bodybuilding  #weightloss  #bekind  #weightlifting  #aesthetic  #attractit  #mindsetquotes  #happiness  #goodvibesonly  #positiveenergy  #yougetbackwhatyougiveout 
4 and a half months between these two pictures. Stage lean in both pics. 
Left: Spring 
Right: Nationals
Lats 3 times per week and back twice per week between those pics. 
Find what you want to work on and never give up! 
Results happen over time not over night. Work hard, stay consistent and be patient!
Don't give up on your goals, christmas time is hard to keep training up with a busy festive schedule but remember to try get those sessions  in and your future self will thank you for it! Dont wait  for the new year to work towards your goals ๐Ÿ–ค
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#focusonyourgoals #ribbf #ribbf2017  #fitfam #irishfitfam #progress #progresspictures #comparison #fitspo #babygotback #shreds  #girlswithmuscle #trainhard  #transformation #fitspiration #bikinifitness #ifbb #l4l #f4f #persistence #smashyourgoals #youcandoit #irishmuscle #irishfitness #ukfitfam #ukfitfam #weightloss #loseweight #fatloss
4 and a half months between these two pictures. Stage lean in both pics. Left: Spring Right: Nationals Lats 3 times per week and back twice per week between those pics. Find what you want to work on and never give up! Results happen over time not over night. Work hard, stay consistent and be patient! Don't give up on your goals, christmas time is hard to keep training up with a busy festive schedule but remember to try get those sessions in and your future self will thank you for it! Dont wait for the new year to work towards your goals ๐Ÿ–ค . . #focusonyourgoals  #ribbf  #ribbf2017  #fitfam  #irishfitfam  #progress  #progresspictures  #comparison  #fitspo  #babygotback  #shreds  #girlswithmuscle  #trainhard  #transformation  #fitspiration  #bikinifitness  #ifbb  #l4l  #f4f  #persistence  #smashyourgoals  #youcandoit  #irishmuscle  #irishfitness  #ukfitfam  #ukfitfam  #weightloss  #loseweight  #fatloss 
๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ LOL JK

#fitness #health #fitfam #gymhumour #irishfitness #irishfitfam #funny #lol #toofunny #humour #health #nutrition #ukfitfam #gold #qotd #instaquote #gym  #instahumour #laugh #fun #fitnesshumour
Yessssssss NBFI have just released details for 2018! Great to see Bikini on here all last! ๐Ÿ‘Œ Great stuff @nbfi_ireland ๐Ÿ‘™
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Any bikini beauties interested in competing? .
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Mark your calendars @conormccarthy_physique @nath.nels @louise__dowd @mindonthegrind .
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#nbfi #irishfitfam #bikinifitness #mensphysique #naturalbodybuilding #bodybuilding #trainedfigure #muscles #gym #fitness #aesthetics #girlswithmuscle #motivation #determination #fit #instafit
Yessssssss NBFI have just released details for 2018! Great to see Bikini on here all last! ๐Ÿ‘Œ Great stuff @nbfi_ireland ๐Ÿ‘™ . Any bikini beauties interested in competing? . . Mark your calendars @conormccarthy_physique @nath.nels @louise__dowd @mindonthegrind . . #nbfi  #irishfitfam  #bikinifitness  #mensphysique  #naturalbodybuilding  #bodybuilding  #trainedfigure  #muscles  #gym  #fitness  #aesthetics  #girlswithmuscle  #motivation  #determination  #fit  #instafit 
#throwback to the day before nationals.. how grateful I am not to be this lean right now โ„โ˜ƒ๐Ÿ˜†๐Ÿคฃ .
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#irishfitfam #fitfam #ukfitfam #babyabs #shreds #flex #goals #gains #ribbf #ribbfnationals  #photoshoot #fitness #instagram #instafitness #gym #workout #trainhard #girlsonprep #iggirlswithmuscle #tb #leanbean #cut #diet #shred #abs #quads
Heres yesterday's selfie! ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ #irishfitfam #fitfam #restday #meme #gymmeme #gymhumour #funny #fun #lemmetrain #restdays #instafitness #fitness #workout #train #exercise #thatliptho
On Wednesday we train glutes ๐Ÿ‘I trained but certainly didnt smash it. Still getting over this flu but look any workout is better than the workout you didnt do!! Plus... you dont  get the booty you want by sitting on it!! ๐Ÿคท
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 I have a lot of work to do to get to where I want to be so I've been doing 3 Glutes/leg days per week for the last 5 weeks.  Going to keep working away and building this booty until its time to cut again! 
Off season booty gains come at me!! ๐Ÿ‘๐Ÿ”ฅ
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โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹ #happyhumpday #humpday #growthatpeach #bootybuilding #glutes #glutegains #ribbf #nbfi #peachy #booty #irishfitfam #fitfam #ukfitfam #shesquats #humpday #thefitcult #workout #gym #fitspo #womensupportingotherwomen #wcw #l4l #f4f #shestrong #fitnessmotivation  #bossgirls  #bossbabes #iifymgirls #gymchick #irishfitness
On Wednesday we train glutes ๐Ÿ‘I trained but certainly didnt smash it. Still getting over this flu but look any workout is better than the workout you didnt do!! Plus... you dont get the booty you want by sitting on it!! ๐Ÿคท . . I have a lot of work to do to get to where I want to be so I've been doing 3 Glutes/leg days per week for the last 5 weeks. Going to keep working away and building this booty until its time to cut again! Off season booty gains come at me!! ๐Ÿ‘๐Ÿ”ฅ . . . . โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹ #happyhumpday  #humpday  #growthatpeach  #bootybuilding  #glutes  #glutegains  #ribbf  #nbfi  #peachy  #booty  #irishfitfam  #fitfam  #ukfitfam  #shesquats  #humpday  #thefitcult  #workout  #gym  #fitspo  #womensupportingotherwomen  #wcw  #l4l  #f4f  #shestrong  #fitnessmotivation  #bossgirls  #bossbabes  #iifymgirls  #gymchick  #irishfitness 
ITS THAT TIME OF YEAR AGAIN...
Still dosed with the flu  so making sure I eat lots of healthy food. ๐Ÿคง
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Heres 2 of my meals from today so far ๐Ÿ‘†
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Left: who knew he could cook ๐Ÿคท @conormccarthy_physique  made this Salmon, Spinach and Tomatoes fried in Coconut oil served with eggs oven roasted in Mushrooms. This  was literally  DELICIOUS. Im sure it smelled amazing too if I had any sense of smell right now ๐Ÿ˜… (I love the way he hid this talent from me for a whole year ๐Ÿคฃ)
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 Right: Turkey  Burger, Sauted Spinach and Quinoa mix with olives, wheat berries and tomatoes. .
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Spinach features in both these meals ... Spinach is jam-packed with nutrients including beta-carotene, Iron and Vitamin B. It also contains Vitamin C with is an antioxidant protecting our bodies against free radicals (which can cause illnesses and diseases) but also keeps our immune system happy and helps fight  colds and flus.  Just one of the foods  you should stock up on this time of the year particularly โœŒ

#health #healthy #food #foodforfuel #flu #healthyrecipes #cleaneating #vitamins #minerals #nutrition #nutritionaladvisor #homeeconomics #eatwell #youarewhatyoueat #foodie #irishfitfam #fitfam #ukfitfam #healthmatters
ITS THAT TIME OF YEAR AGAIN... Still dosed with the flu so making sure I eat lots of healthy food. ๐Ÿคง . Heres 2 of my meals from today so far ๐Ÿ‘† . Left: who knew he could cook ๐Ÿคท @conormccarthy_physique made this Salmon, Spinach and Tomatoes fried in Coconut oil served with eggs oven roasted in Mushrooms. This was literally DELICIOUS. Im sure it smelled amazing too if I had any sense of smell right now ๐Ÿ˜… (I love the way he hid this talent from me for a whole year ๐Ÿคฃ) . . Right: Turkey Burger, Sauted Spinach and Quinoa mix with olives, wheat berries and tomatoes. . . Spinach features in both these meals ... Spinach is jam-packed with nutrients including beta-carotene, Iron and Vitamin B. It also contains Vitamin C with is an antioxidant protecting our bodies against free radicals (which can cause illnesses and diseases) but also keeps our immune system happy and helps fight colds and flus. Just one of the foods you should stock up on this time of the year particularly โœŒ #health  #healthy  #food  #foodforfuel  #flu  #healthyrecipes  #cleaneating  #vitamins  #minerals  #nutrition  #nutritionaladvisor  #homeeconomics  #eatwell  #youarewhatyoueat  #foodie  #irishfitfam  #fitfam  #ukfitfam  #healthmatters