Today is one of those days, where I just want to do absolutely nothing! What do you do when you lack motivation? -
I try to look back to before when I didn’t have what I have now!I look back to before I became a personal trainer, or before I started college and I look back at all the things I have done, that I didn’t believe I could/would do. -
Motivation comes and goes, but I am an intrinsically motivated person. When it comes to the gym, my work, or just when i want to do well in something - I won’t stop until I feel satisfied and proud 😂 -
It takes time to find something you love to do. But right now I love what I’m doing!! Sometimes I forget that and my head tries to play games with me and make me feel crap! I love that I am a consistent gym goer, I love my job and mostly I’m proud of how I’ve progressed both mentally and physically. It makes me very happy and satisfied knowing I created that for myself, and I will continue to progress in all these areas!! -
I have goals, in terms of fitness and work! I work very hard at these goals every day, but that doesn’t mean I always want to. Some days are just hard. But looking back at how far I’ve already come, it re-lights that eager, motivated me and reminds me that you can achieve anything you put your mind to 👊🏻💕 -
@homesquat @gymglutes @gymversus @wearwolfclothinguk @_workoutvideos @peacheecollection @gymsharkwomen @reebok @reebokwomen @myproteinuk @pinksodasport @myproteinwomen
Don’t quit. ⠀
Figure out your motivation.⠀
Learn to love the process as much as the end result.⠀
Show up every single day.⠀
Find what works for you and what you enjoy the most.⠀
Trust the process.⠀
Be confident in your abilities.⠀
Don’t compare yourself to anyone.⠀
Live life with zero regrets.
Some nice feedback from @nickbairdo from tonight’s iF30 Drill. 15 Minute warm up, which included a 10 Minute Netball Game. This was a partner AMRAP tonight - average work time was approx 3.30-3.45mins, then the same as rest, essentially 3.30 ON / 3.30 OFF. It’s clear to see the 8 rounds that were knocked out - Total ‘work’ time was approx 28mins of “actual” work. Calories burnt 1066 ! iF30 doing what it says on the tin 😉! #amrap#if30#calories#irishfitspo#conditioning#hiit#sweat#gym#fitness#fitfam#fitspo#fitnessmotivation#data
Oh look there they are!😄Our #WellFest2018 headliners doing amazing things for @sportrelief in the UK🙌🏼
@davinamccall headlines Saturday and @thebodycoach headlines Sunday💪🏼They'll be taking us through their workouts on the @kbcbankireland main stage and we can't wait💥Have you got your ticket yet?
📷Regram via @davinamccall
Would you like to volunteer at #WellFest2018 ?🙋🙋♂️
Volunteers play an important role in the festival and in exchange for one day's work, gain free access to the other day🙌🏼
If you're interested and would like to know more, please get in touch with us at firstname.lastname@example.org. We look forward to having you as part of the team💚😊
📍MAKE FAT LOSS EASIER WITH CALORIE CYCLING📍
Nutrition Tracking/Journaling is one of the best ways to ensure you're consistently eating the right amount of calories and macros for your fitness goals. But even though I love tracking macros & counting calories 📝❤️ , not everyone shares my enthusiasm...
For some, it's just not their thing... which is totes cool. You do NOT have to track or count to successfully lose weight (you do have to be in a calorie deficit, though 😉)
However, I feel like a lot of people who dislike tracking & counting don't realize how flexible it can be. You see, most people who tell me they hate counting calories say it's too monotonous for normal life — that eating the same number of each day doesn't allow for much flexibility.
Well, here's the thing —> You do NOT have to eat the same number of calories or macros every single day! Similar to how your week-to-week weight average is more important than your day-to-day weight, your average weekly calorie intake is far more relevant than how many calories you're eating on any specific day.
Knowing that, there's a lot to do that'll make your calorie intake work for YOU! (hehe, that rhymed kinda 🤓)
This graphic shows three ways you can "manipulate" your weekly calorie intake to fit your preferences. These aren't the only three, but they're the most common ones I've used myself and/or implemented with clients. Personally, I like to eat (roughly) the same number of calories each day, but that's because I enjoy predictability and simplicity. I have clients who hate static calories and prefer cycling their calories based on when they workout or to accommodate their weekend partying 🍻
The Bottom Line ✅: an essential part of becoming a successful dieter is figuring out how to follow your diet with consistency, and while there's nothing magical about calorie cycling, it can be an excellent tool for creating a more enjoyable plan 👍
The fear of starting something new or trying has held many people back from trying something they have always wanted to do. Don't want to have that moment years later going "I wish I started sooner" or "I regret not going for it". #rpm#rpmfitness#bantrystrong#pensionforyourhealth
I’m still not tired of roasted chickpeas, so simple and easy to make but so good! 🤗Served with lots of veggies and sweet potato because I’ve been lacking in the 🥕🥦🥒🍆🍅 department lately 🙊 now that my schedule has calmed down a bit tho I’m all about #eatingtherainbow again 😏
The nice weather today makes me so pumped for this summer ☀️ @racheltormey.xo and I have a HUGE trip on the opposite side of the world booked for 1 whole month. It’s going to be sick and the beauty of social media means I’ll be bringing you along too xo 🌏 #lifegains
Showing up or just actually starting something is probably one of the hardest parts of anything. Starting in a gym can be daunting for many and why would it not be it can be a complete of unknown for many.
However remember people have been in your position before and are now the ones who you might think "know what to do". It will take a while but after a few weeks you will have a new habit formed, know how to do exercises and wonder why you were apprehensive in the first place.
Starting is hard but worth it
For any diet to be successful or sustainable, the ability to keep satiated and fuller for longer is key. One of the key properties of protein is its ability to do just that, more than any other macronutrient.
2) Muscle Growth, Repair and Recovery:
Protein is vital to the body especially for people who are active and lifting weights. Our bodies need a wide range of amino acids in order to repair and grow muscle tissue. Optimising your protein intake will help optimise ones gains.
3) Thermic effect:
This relates to the amount of energy we expend breaking down and processing food. The thermic effect of protein requires our body to burn more calories along with the knock on effect of burning more calories when one has more muscle throughout their body.
4) Burn more body fat:
Studies have now shown that consuming a higher protein breakfast compared to a lower protein filled breakfast actually lead to improved indices of weight management. This doesn’t mean more body fat can be burned by consuming more energy/calories, but through voluntary reductions in daily intake and reductions in hunger.
5) Promote healthy brain and immune function:
Proteins are needed enzymes, hormones and neurotransmitters that are vital for cognitive function. The brain naturally requires a steady flow of amino acids to aid in proper brain function. -
6) Stabilise blood sugar levels:
The insulin response from digesting protein is much less than that of carbohydrates. Consuming protein throughout the day will not only keep blood sugars stable but can also slow down the absorption of sugar from a meal reducing the spike in blood glucose.
Hope this helps 🙏
We are SO excited to welcome best-selling author, entrepreneur and founder of @deliciouslyella, Ella Mills, to #WellFest2018 🙌🏼💚
Catch Ella's delicious plant-based food demo in the @supervaluirl #WellFood area on Sunday 13 May😋🍴
Tickets available now via the link in our bio💥
CHEST, SHOULDER and TRICEP WORKOUT
As almost everyone was still hungover today from an awesome paddys weekend, tomorrow will be most people in Irelands International chest day...give this push workout a try!
A1 - 10 mins mobility warm up
B1 - Incline DB press with 1 second pause 5 x 12
C1 - Flat BB press 3 x 10, last set double drop set trying to squeeze out 10 reps each time
D1 - Dips 4 x 12, add weight to struggle for the 12
E1 - Shoulder press (machine) 3 x 10, slow and controlled
F1 - Side lateral raise 3 x 12 full range
F2 - Partial side lateral raise 3 x 12, go heavier than weight used for full range
G1 - Cable push down 4 x 12-15, 3 second negative
Warm up for 1-2 rounds with a light weight for each exercise before moving up the weight and completing required sets.
I am using 50kg dumbbells in video, think it's time to buy heavier weights 😬💪💪.
Bank Holiday Brunch💚We're enjoying the slower morning with these fried egg, avocado and smoky bean tacos by @melissa.hemsley😋
Melissa shares the recipe from her new book #EatHappy on the blog🙌🏼Access it via the link in our stories #foodinspo#brunch
@faisalpmafitness is bringing back his infectious positive energy to #WellFest2018 💪🏼
Join him on the @kbcbankireland main stage on Sunday 13 May💥
Tickets available now via the link in our bio🙌🏼💚 #HIIT
Foodporn Alert ❤❤❤ Anyone who has made my Butter Bean Cashew Dahl will relate to this moment of beauty 🤗🤗🤗 When you finish the dish by pouring in your blended cashew creamy goodness! Loving making the Dahl with @sadieskitchen.ie and @braggsacvhealth the last 2 weeks - flavour game upped 👌
SO many of you have tried my Dahl recipe & most importantly, loved It! 🤗 Always tag me in your creations it's awesome! ✌
Heading into Night #6 delighted I have this Dahl to fuel me through!