Great post by @i__am_lom for anyone obsessing over getting shredded as I know a lot of people who associate it with a better life!
Anecdotally speaking, from coaching a lot of people and observationally , within the industry, getting shredded and constantly chasing being lean, does not improve your quality of life . ————————————————————————
Being lean does provide satisfaction & feeling of content as well as happiness. But it’s transient and doesn’t last forever. If your having a bad day at the office, work to catch up on, debts to pay and in the doghouse with the missus , you are not going to go home after a very stressful day and say “Jesus thank god I have visible obliques though 😅” and suddenly become happy.
You are still prone to the same stressors, you are still the same human with the same life issues as every other, just with lower body fat. ————————————————————————
I am saying this because all too often we see people avoiding meeting friends, social occasions, nights out etc, due to the interference with their goal of being lean and obsessing with thinking it will automatically provide happiness. ————————————————————————
You also have to ask yourself , are you ever really fully “happy” with your physique. Again, there’s is a feeling of content but we are always our own worse critics and don’t truly embrace our bodies at any stage until it comes to reflection.
So if your that person who’s getting anxiety over eating out , stressed because you can’t track today or forget meals etc. remember that there’s more to life & more importantly there is no end destination with health and fitness, just direction.
Smashed my phone last night when I got to the gym so went out and ate instead as a temporary fix #emptionaleating at its finest 🤦🏻♀️ not a big deal, I’ve been good with food but have an “all or nothing” mindset once I decide to diet.. before I’d probably punish myself with cardio or restricting calories, not anymore ✋🏼 baby steps 😂 plus I enjoyed the food #NoRegrets#MunchOnGirl#ButInModeration xxx
Shout out to @pa.oflynn for getting his first ring muscle up while warming up for 18.3 last weekend!
Unfortunately he never made it that far into the workout to try again but he is constantly surprising us with how quickly he is picking up movements and how well he is doing in this years Open!
Well done Pa boy!!
ROAST LEMON AND GARLIC BABY POTATOES WITH MUSHROOMS!!
Suitable for Vegetarians and Vegans.
The humble spud or potato offers a range of health benefits which makes them all the more essential as a staple dietary item.
Their health benefits include an ability to improve digestion, strengthen the immune system, reduce cholesterol levels, support heart health, increase circulation, reduce blood pressure and manage diabetes.
Vitamin C, B-complex, Potassium, Magnesium, Phosphorus and Zinc all protect the skin and reduces the signs of aging.
Potaotes contain approximately 70-80% water and so help maintain fluid balance.
Potatoes are a rich in fiber. This aids digestion and helps lower cholesterol and blood pressure which overall improves heart health.
They are also a source of iron.
Try not to peel potatoes before cooking them. The protein and mineral content beneath the skin is high and the skin provides protection against the loss of these nutrients during cooking.
Try these roasted baby potatoes warm or cold as a tasty side dish with some Chicken, Fish, Steak or Salad.
Serves 2- quantity can be doubled and leftovers kept in the fridge in an airtight container
12 Baby Potatoes
1 TBSP Rapeseed or Olive Oil
1 tsp Garlic Granules
1/2 tsp Dried Mixed Herbs
Black Ground Pepper
The juice of I/2 Lemon
10 Large Button Mushrooms halved
Heat an oven to 200 degrees Celcius
Half any larger potatoes to ensure even cooking
Place on a baking tray
Drizzle with Oil
Sprinkle with Dried Mixed Herbs, Garlic Granules, Salt and Pepper
Squeeze the juice of half a lemon over the potatos
Mix all ingredients to coat the potatoes
Place in the oven and roast for 15 minutes
Stir half way through
After 15 minutes add the mushrooms and mix well
Roast for another 10-15 minutes until crispy and cooked through
Serve Hot or Cold
☘️☘️☘️St. Patricks Day is coming!☘️☘️ We are open 8am-8pm Saturday, Sunday and Monday!
In the meantime why not try out our green protein shake😍
Simple, healthy and delicious!💚 Blend: - 1 scoop (25g) Mint Chocolate protein powder
- 2 cups fresh spinach
- 1-2 dates or 1 teaspoon Stevia
- 250ml water or almond milk
- Handful ice cubes
Cluster sets of RDLs for today’s session ... perfect for severe DOMS come Paddies day 😎👌🏻 The Clip shows 1/2 of one of the cluster sets performed - each set is made up of 4 subsets of six reps with a 15 second rest in between. This method of training enables great stress / volume to be experienced in the targeted muscles without overloading the CNS. #strengthandconditioning#clustersets#RDL#DOMS#corkfitfam#fitfam#musclegrowth
You can’t bate a bit of Irish stew for Paddy’s weekend. (Guinness stew)
3 sticks of celery, 2 large onions, 3 carrots, olive oil, plain flour, 1 x 400g tin of chopped tomatoes, 800g diced beef, a can of Guinness (500ml) and 3 bay leaves (or preferred herb). Trim the ends off celery and roughly chop. Peel and roughly chop carrots. Peel and roughly chop onions. Put large pan on medium heat, put 2 lugs of olive oil in pan with all the veg and chosen herb.
Fry for 10 minutes.
Add the beef with 2 heaped tablespoons of flour. Add the Guinness and chopped potatoes and give a good stir. Add a teaspoon of sea salt and a few grinds of pepper.
Bring to the boil. Put the lid on and reduce heat to simmer slowly for 2 and a half hours. Remove lid and continue simmering for 30 minutes, add some water if looks dry.
Remove bay leaves and serve. Enjoy.
This from @markcolesm10 is 🙌🏻🙌🏻. To many people doing 6 month PT courses or less with next to no experience and bang they’re online coaches 🙈! Think after 13 years each in the industry myself and @ian_synnott have done our time and earned the right to progress! April 2nd we are a go for online coaching 😁😁✌🏻 Repost from @markcolesm10 using @RepostRegramApp - I don’t care who you are, every personal trainer should serve his or her time in the trenches.
So many online coaches lack vital coaching skills, because they haven’t developed their craft on the ground first. People aren’t being taught how to train, they’re being taught how to diet.
Clients aren’t getting help with psychology and mindset, because it’s too hard to coach online. Coaches play the high numbers game, with a ridiculous turnover of people that they can’t help.
I hear from so many trainers who are trying to build their businesses online, and I know they’re struggling.
The idea of working at home and making more money might be appealing, but that doesn’t mean you have the necessary skills and experience to make it work.
Do your time in the gym, study, build your portfolio, and work with as many types of people as you can. Earn the right to progress, and you’ll end up with a lot more success.
We have this great deal going on this week with @optimumnutrition_ie.
Get 10% OFF any flavour of their best-selling 2.27kg Gold Standard Whey protein plus you get a FREE box of 12 protein flapjacks.
All this for only €49.99 (worth €85)
This offer is only available in Bodyfirst Nutrition stores or online at www.bodyfirst.ie with nationwide delivery.
Freak Speak 🗣 👱🏻♀️Freaks The Chief was delighted to be asked to speak to the TY’s of Colaiste Dun Iascaigh in Cahir this morning (thank you Rachel Burke for the invite 👏👍) 🤜🤛What a great group who not only listened to The Chief ,asked questions but most of all were up for The Selfie 🤳 & the insta storey poll video 😉😀 👴🏻Most of the crew in the room were 16 & I shared with them that when I was 16 (only 23 years ago ) I headed over to London to pursue a career in professional soccer.....It was by far scariest decision I ever made in my life & truth be told I nearly didn’t go.
After two stints on trial I picked up a flavour of what it was going to be like .
Moving from the capital of the south east ,Rathgormack,to London (polar opposites would best explain the two ) 📞Staying with a family I never met before....no internet ,Facebook ,instagram or PHONE ...yep The Chief used to ring the village phone box & wait for someone to answer 👀
Training everyday with players who again I never met or had any friendship with.. ⚽️ ...the level of competition from your team mates the constant “banter “ which anyone that’s experienced full time sporting team environment will testify at times can be quiet cruel & cutting & debilitating to your confidence before you even kick a football . 🧠But I knew that if nothing else the experience that I would gain from a minimum of two years couldn’t be turned down .
So I took the plunge ABSOLUTELY scared sh1tless.... and like I said to the guys this AM being brave in their own lives with whatever Big decisions they will to make will mean being petrified & doing it anyway ! “Courage is not the absence of fear ;it is acting in spite of it.”
-Mark Twain 🙏Thank you again TY Colaiste Dun Iascaigh Bruva’s & Sista’s
Peace Out ✌️ CF
Jamie Alderton dropping bombs on a room full of top trainers from all over Ireland.
Being self employed,its vital to be investing in yourself,always learning more and new ways to help more and more people.
“Be around the light bringers, the magic makers, the world shifters, the game shakers.
They challenge you, break you open, uplift & expand you. They don’t let u play small with your life. .
These heartbeats are your people. These people are your tribe.” In a world of competition and comparison be with the people that see your strength, your value and your worth, especially during those inevitable times in life when you fail to see your own. .
Surround your self with the people who support your dreams and clap for your successes (however small), who embrace your vision as their vision.
Those that endeavour to help you succeed and ultimately live an authentic happy life & ask for nothing in return. .
Be picky and decisive about the company you keep, energy is contagious and inevitably will rub off.
What do they say? Your the sum of the 5 people you spend the most time with. Who are you promoting, demoting or allowing into your space? Taking up precious time and energy in your life? Are they adding value to your growth, there as a support, providing you with companionship and love, encouraging you to live your best life? Or the contrary?
Cultivate and create a network of inspirational beings,loving individuals ,grateful hearts,happy and light souls.
Stay close to the people who make you feel good for they are raising your vibrations - give thanks daily for having them in your life. .
There are 5 main types of people I like to surround myself with - these are passionate; inspired; motivate ; grateful and open-minded people.
Surround yourself with people who talk about vision and ideas, not other people!
Surround yourself with people who just get it - get life! Become more aware of what’s really worth your precious energy and don’t give it away to just anyone.
Protect, protect, protect your precious energy and cultivate a lifestyle that engages in this The happiest people I know are evaluating and improving themselves, the unhappy people are usually evaluating & judging others.
Continued in comments ⬇️
💤WORLD SLEEP DAY💤
If there’s one thing you can do to improve your health, fitness, mood/sense of wellbeing, performance and overall sexiness it’s getting adequate (and for most people this means more!) quality sleep.
Getting great sleep consistently just makes everything better and it also makes it more likely that you’ll make better food choices and exercise! It’s win-win-win-win.
So in honour of #WorldSleepDay2018 , Bodyfirst Nutritionist @brianohaonghusa gives his favourite tips for getting a better night’s sleep.
We go into it in a lot more depth on our blog if you fancy some light bed-time reading 😁
1) Minimise artificial light exposure in the evening time
2) Sleep in a cave
3) Get regular exercise
4) Get the app Sleep Cycle
5) Have a wind-down routine before bed
6) Similar to the previous one - avoid very stimulating activities before bed
7) Go to bed and get up roughly at the same time
8) Set yourself a personalised cut-off point for caffeine
9) Have a carbohydrate and protein-rich meal
10) Consider using supplements
Check out www.bodyfirst.ie/blog as we go into these points in more detail 🤓
Quality of life is not something we appreciate until we start losing it. You don't appreciate how nice it is to breath through your nose until you probably had a bad head cold.
Take that idea a little further and apply it to being able to walk pain free and without getting short of breath. Being able to walk up and down stairs pain free. Doing something as simple as carrying shopping.
Keeping fit and healthy allows you to have the best quality of life for a long a possible. It isn't all about looking incredible keeping healthy so you avoid sickness and needless injury when you get older is something that you cannot put a price on.
So a little effort now you pay off big time in the future.
After working through a couple of sets at 130kg and feeling good I decided to step it up a little.
Battled through a couple of reps at 140kg.....wobbly but getting back up near where I was.