THE TRUTH ABOUT FITNESS PROGRESS 😱 -
📉 So you want to know the truth about making fitness progress huh? Let me tell you...
First and foremost, it’ll likely take you longer then you think to reach your goals.
Second, you’ll likely run into more obstacles than you anticipated on your journey.
Third, it’s gonna be a lot of hard work, and definitely not a cake walk (though you could eat a piece of cake along the way so long as you understand moderation, portion control and calories in vs. calories out).
Four... it’s ALWAYS easier with a friend, coach or accountability buddy, but that doesn’t mean you can’t do it alone, it’s just harder that way.
Fifth, you WILL get there so long as you follow your program and do not quit. I promise you that.
So no matter where you are — or where you want to be — be patient (what other choice do you have?), work hard, sweat often and eat well. You got this, and I believe in you!
#alldayphysique #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo
❌This Used To Be Heavy❌
Progress doesn't have to be a number moving on the scales
It can be how good you feel
Strong is the new, oh wait always was the sexy 👀💪🏻😬
I did a cupcake tour with my cousin and his girlfriend in Seattle this week! I must say the vegan cupcakes at @cupcakeroyale
are super tasty!!
Live it like you love it 😊
Streeeeeeetch #Repost @deskboundtherapy
🔥SHOULDER MOBILITY ESSENTIALS🔥
for daily fitness, flexibility and posture tips!
Direct message me about my online coaching if you looking to improve your Posture and flexibility!
Daily Shoulder mobility is essential for the long term health of your shoulders and to ensure you can get into optimal shoulder positions under load 🏋️🏽♂️
The scapula is attached to the thoracic spine (Upper Back), making T-spine mobility important for shoulder biomechanics 🔥
Today we are going to focus on thoracic extension, rotation and extension in an open shoulder stretch!
✅ T- Spine rotation in a table top position with your knees stacked under you hips and shoulders stacked over you wrists.
Bring one hand behind your head with your elbow pointing to the ground. Exhale as you twist and open up your chest and upper back. Pause at the top between each rep and focus on really feeling the muscles in the upper back firing 🔥
✅ Roller Extension, place the foam roller on your mid back with both hands behind your head. Exhale as you extended you upper back while keeping the ribcage down. A great cue is to think of bringing your sternum to the sky ☁️
✅ Wall Shoulder Opener, my personal favorite pose that should be mastered before attempting back bends on the floor. ·
Inhale as you lift up you chest, exhale as you melt your chest to the ground and extended you upper back 🔑
Raise your hand ✋🏻and tag a friend if you want me to make a shoulder mobility video!
#shouldermobility #shoulderworkout #shoulders #rehab #handstand #bench #prehab #workout #bodybuilding #mobility #yoga #powerlifting #strengthtraining #gymshark #crossfit #kinobody #physicaltherapy #bodybuilding #calisthenics #cheatmeal #shoulderpain #flexibility #yogaformen #yogaeverydamnday #irishfitfam
I cannot describe how happy I am right now to have been able to get back on the bag tonight.
A little rusty as haven't gone near it in nearly 4 years due to my shoulder injury. But seeing as my shoulder has been pain free the past few days, I thought sod it lets see how it goes.
Pretty much used 10 minutes on the bag to finish off my session tonight. I'm wiped, but on an emotional high!
Let's see how this little shoulder of mine holds out 🤞
“BUT, does it equal good results?- depends on what you’re consistent with. If you’re eating crappy food you’ll get crappy results. When we say this, it’s not an easy way of improving, what it is though is a recipe that we can follow.
If your results are not falling into place the way you want, ask YOURSELF, what am I doing consistently even if it’s being inconsistent. Then, ask yourself if that’s a fair result....because it usually is, but for you, INDIVIDUALLY, for your own skill set. For somebody else it may seem ridiculous, they may have had an easier path but it doesn’t matter, because the race is with one person, YOU, where you’re heading and where you’re going.” - Robert Follis R.I.P
Maximum Effort Lower Body day on the @defrancosgym
SB911 program. I used this program to pack on mass in the past and I’m using the exact same program now to cut body fat. When it comes to building Muscle and burning fat the training principles remain the same. What changes is energy balance (calories in vs out) You have to provide the body with enough stimulus to want to preserve muscle while in a caloric deficit and so I continue to train as if I were trying to build mass. I just reduce my calories by about 5% below maintenance and go from there keeping protein at 2.2g per kilo lean body mass. This session was 5RM trap bar deadlift (200kg), 24” High step-ups 3 x 8/side, RDLs 3 x 10@ 100kg and Weighted Plank 3 x 30 secs at 30kg #focus #gym #strengthandconditioning #deadlifts #sb911 #squats #powerlifting #fatloss #muscle #irishfitfam
It’s as simple as 1 2 Green !!!
A full day of eating yesterday!
Meal 1: Green juice, Salmon & veg, strawberries
Meal 2: Lean mince beef, avocado and veg
Peppermint tea & 2 squares of Lindt dark 🍫
Meal 3: Oats made with Zuchinni, water and a scoop of @myproteinau
Meal 4: chicken, rice, veg and 15g nandos peri peri sauce!
Before bed: hot chocolate & mixed berries!
Pushing my carbs out to later in the day.....find this really works for me as I love a big meal before bed!🤗 #nutrition #macros #fulldayofeating #protein #fats #carbs #macrosonpoint #plan #prep #keepmeontrack
Expect nothing, appreciate everything.
If I looked like @mckeagney
I’d feel like a BOSS too.. Definitely a favourite from our recent shoot 🙌🏻
I was very privileged to get to shoot Abby Pell and Jonny at @bodypowerexpo
this year. On top of this getting these shots featured in this months @muscle_and_fitness_uk
magazine literally made my day 😄..
What an amazing time weekend shooting in Cork and a great load of awesome images to go through 🙌🏻.. Before I crack open a beer and some well earned relax time here’s another shot of @chloe.oneillmcdonald
from our shoot at @skearnstotalfitness
Veins be poppin all over the chest and I’m not even lean
I shit you not.. this guy was diced AF for our shoot.. all work credit to the big guy @hitch_physique_belfast
always turning up the goods ✌🏽
It’s FINALLY the weekend.. With a great few shoots lined up in Cork this weekend I’m really looking forward seeing some new faces and working with some new people 🙌🏻
‘Never underestimate the fire I have within..’🔥
shoutout to my close friend and terrific athlete @monika_olszewska_wellness
. Here’s an oldie from last years shoot just before she stepped on stage at the UKBFF finals in Nottingham 🔥
On/ Off Set Personal Training @ Sugar Red Productions coming to Greystones, soon. Sugar Red is a group of “Artists” with a variety of backgrounds including Indian Martial Arts, Equestrian, Weapons and Stunt with the aim to ‘take’ “Personal Training” in a new direction for cast, crew and “extra” groups on location in Wicklow. With over 15 years experience in TV and Film Industries, this new business will launch in September 2018. Keep an eye on Sugar Red Productions FB Page..... currently in Training #irishfitfam #newbuisness #irishfilm #gym #stunt #vikings
Such a blast of a weekend.. so many amazing shoots and I’ve met so many remarkable people, one of the main reason why I love this job. Here’s a sneak peek from this evenings shoot with the epic @mckeagney
at Reps Gym Omagh. 😎
Well done on @ciarancorey77
on placing second and first at Nimfa today! Mr physique definitely well deserved! Here’s a throwback from our shoot last year 🔥