The Reester Bunny paid a visit to Bodyfirst during the week and dropped in this amazing cheat treats hamper full of Reese's goodies, all thanks to our friends at @candyland.ie.
We also have our Bodyfirst / @cocoa.plus protein packed chocolate Easter Egg to give away.
We're choosing the winner tomorrow so if you haven't entered yet, make sure to:
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Day 39/90 of #PCAPrep 💪
What's happening fellas?! Relaxed back pic coming at ya... I'm really starting to feel things coming together now, shit's feeling great.
I feel like one thing that I've done reasonably well in this prep so far is trusting the process. During last year's cut, I would throw in cardio sessions out of the blue, when I felt I was behind. Learning to understand fluctuations in weight, as well as how your physique can be affected by external factors has helped me a lot with self-awareness.
When you're influenced by a negative factor, ask yourself why it's negatively affecting you. Learn to understand how external factors can affect your mental state. Ask yourself WHY certain things can alter your mental state. There's no need to change something if it's irrelevant in the big picture. It's unnecessary.
Decide your outcome before you commit to your goal. Your path is your own, and I honestly believe that work ethic is the only thing keeping people from their goals.
Just about anything can be done if you put enough work in. This can be overwhelming to think, but fucking hell it's true. Thoughts like "I'm not smart enough" or "I'm not experienced enough" are only illusions. If you want something bad enough, you'll do the research, you'll gain the experience on the way, or you'll make the time.
DAY 38/90 #PCAPrep 💪
Exercise Tutorial “Right & Wrong”
“THE LEG EXTENSION”
The leg extension is an amazing exercise when done correctly, brilliant isolation exercise to induce Hypertrophy in the quads!
In this video I talk about form correction rights and wrongs for maximum benefits!
Frequency - 1 or 2 Times Per Week | Train Legs 2x Per Week! Include This Exercise At Least Once.
Volume - Focus on high reps and sets on this exercise.
I recommend focusing on metabolic stress, and the goal is to put the quads under as much tension as possible with higher reps
“12-25 Reps” “3-5 Sets”
Put this into practice and reap the rewards this exercise has to offer...
If anyone has any questions or need form advice feel free to DM me and I WILL get back to you 💪🙌🤝💪
Is it flex Friday if you can’t flex your ass 😂, maybe more a I’m over here trying to grow me some pins and glutes 💪🏻🍑 ———————————————————————- Today was my first leg session of @shanmack_wellness next level training plan 🔥 and jez was it breath taking 😱, literally gasping at points 🙈. Took all my frustrations out in the gym tonight but more importantly, I still made sure I visualised my workout and concentrated on each movement 🙌🏻. Roll on number the next tomorrow and then it’s time for the rugby ☘️! #legday#glutes#selfinspired#proformnutrition#bootybuilding ———————————————————————- Check out @proformnutrition and use “SHONA20” for 20% off your order!! ✌🏻
Happy Saint Patrick’s weekend guys!
To celebrate we have this amazing prize up for grabs😍
✅follow us and like the post
✅tag your friends in the comments,the more friends you tag, more chances of winning 🤗
☘️☘️☘️☘️☘️☘️☘️☘️☘️☘️☘️ Winners announced on Monday
☘️Good luck ☘️ P.S Competition prize will be shipped to Ireland only
FLASHBACK FRIDAY; GO ON THEN
I just wanted to briefly follow on from yesterday's post and add a few things.
1 being what makes a good coach.... not every good coach can adapt to different client types, but that doesn't make them a bad coach. But make sure to pick a coach that is a GOOD for YOU!
2 being even when you have that good coach..... it is still up to you to adhere to their coaching. You've also got to be a good client.
3 being have a damn ass GOOD time. When you have a good coach and you are a good client I promise you will have a good prep. I loved prep, prep was enjoyable, my coach was amazing, I followed as my coach told me and was honest when i did not. That got me..... GOOD RESULTS! CAN'T WAIT TO DO IT ALL AGAIN WITH MY GAL @emiliathompsonphd ❤ #goodcoach#goodprep#goodresults#honesty#thatpreplife#leanerdays#flashbackfriday#flexfriday
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.
💤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 🤓
Day 37/90 of #PCAPrep 💪
Felt good to get back to the ol' selfie mirror!⚡
I've decided to ramp things up a bit, I was feeling a tad behind... Without changing things too drastically, I'm now on 2,600kcals, with 3 scheduled cardio sessions per week. Things are feeling good, and I'm absolutely loving this journey so far!💭
Low Calorie Diets
Most people think low calorie diets are the best way to diet. (eat less, lose more right) Well when we eat less calories, we typically move less due to less energy. This also applies to training, you’ll have less energy for your work-outs. ⁃
Hunger, Your hunger levels are going to go through the roof. Your bodies use to more calories, so when we drop it right down very low, your shocking the bodies metabolism and could potentially ruin it. (the metabolism needs to adjust to changes slowly). Also, who wants to be starving all day every day. Hunger could also lead to blow-outs during the weekends. ⁃Sustainability, yes you might lose weight very fast, though how long can you keep that diet going for?. You need to think about 3/6/12 months down the line, will you be able to stick to this diet for that long?. Yea, you might not need that long to hit your goal but you don’t want to rebound into your old ways. ⁃
Recovery. Your Recovery is going to be a lot slower due to not enough energy in the body. Also, your going to be sore for longer. ⁃
Mood/ body functions. Moods, as I’m sure you’ll already know if you’ve been hungry, your always easily annoyed? Not a good way to live every day. Body functions, stop always thinking about the out side of the body and put more thought into how your insides are preforming. Your heart, brain, digestive system and the rest of the body needs calories (energy) to preform. If these are slacking on energy, they ain’t going to preform that well.
So yeah, hunger, poor recovery, sustainability, mood swings all need to be took in-to consideration while dieting. This is also for the average human, doesn’t apply to show/ photoshoot prep (feel for you guys).
All stores are open til 8pm this evening in Clontarf, Swords & Ranelagh for those looking to stock up but working/training late.
Find us at:
📍328 Clontarf Road, opposite the wooden bridge
📍58 North St, off Main St, Swords
📍51 Cullenswood Road, Ranelagh village ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
If you can't make it to our stores, order anytime online via www.bodyfirst.ie for nationwide & U.K delivery
I mean seriously, was there ever a more amazing Yoga teacher?! If you haven’t checked out Yoga in Aurora yet, meet Sharon from @soulfloyoga ⬆️
Sharon is, let’s be honest, an absolute legend! We’re not even being biased, but really she is just the epitome of “Warrior”. This inspirational woman will teach you to leave your worries at the door and reconnect with your body. Wave goodbye to stress and anxiety, whilst you flow step by step through energising Yoga poses.
You’ve got two chances in the week to meet Sharon
Weds 5.30-6.30pm and Thursday 12.15-12.45pm - perfect to take some time out of the office on your lunch hour.
Dm for more info
The Back Extension ❌ & ✅
In the ❌ photo, I am coming up too far, therefor hyperextending my spine which can cause injury, discomfort and take the good from this exercise...
In the ✅ photo, I have came up to level my spine in a neutral position at the top... therefor I’m doing it right, targeting the intended muscles and getting the benefits from this exercise...
This is a quick & easy right or wrong image that can hopefully shed some light for yall 💪🙌
Day 36/90 of #PCAPrep 💪
So hyped to get away again. The plan is to maintain a reasonably lean physique for about a month after my show. Reason being... I've got an all inclusive hotel, for 7 days in Tenerife, with @victoriaclogan. It's gameover from there on folks...🍔🥓🥞🍰
No Carbs after 6PM for fat loss?
First of all , carbs don’t make you fat, lets get that straight, carbs do not make you fat.
Now thats cleared up, what makes you think carbs after 6pm will make you fat? Your body doesn’t know what time it is, it just know’s there’s nutrients/ food coming in. -
Also what if people work night-shift, does this mean they can’t eat carbs after 6pm and right through work? also what time can you start eating carbs again? when you wake? some people wake at 4am, other 9am. Yeah, once you starting actually thinking about it, doesn’t make much sense. -
Oh, people get results from doing it? yeah, typically when you cut a macro-nutrient group out after 6pm, your probably going to be on less calories, there-fore, you’ll lose weight. -
Its a hot topic because people like to make them-selves look good by giving you a ’secret to lose weight’, when really its BS!. Don’t make things hard on yourself, make them easy, and you can do this by sticking to a diet that you can achieve in the long run. Any questions drop them blow :).
I have just completed 3 intense days of practical and theory work to complete my Level 3 First Aid qualification 😊
Over the 3 days, I’ve had 2 tests, a number of practical scenarios but I PASSED 🙌🏻🙌🏻 First Aid is more than a open wound or recovery positions, it covers CPR, anaphylactic, diabetes, epilepsy, head injuries, spinal injuries, fractures and so much more.
Anyone who gets the opportunity to complete any first aid course should do it as you could help or even save somebodies life!
New @nutramino shots have just landed!
We have their BCAA shot in Apple flavour with 5.2g of BCAA's in a 2:1:1 ratio.
We also have their Heat Energy shot in Berry flavour with 200mg caffeine, added B6 & B12 and zero sugar too.
All the shots are only €2 or you can get a box of 12 for €20.99.
Get in all our stores or we deliver nationwide via www.bodyfirst.ie with free delivery over €50.
⚡️⚡️WIN WIN WIN ⚡️⚡️
The BEASTer Bunny has arrived at Bodyfirst 🐰💪
We've teamed up with our friends at @candyland.ie again to bring you this amazing Easter cheat treats prize full of Reese's peanut butter goodies and our Bodyfirst Nutrition / @cocoa.plus protein chocolate/protein bar Easter Egg 😍
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💥TAG two friends you're going to share it with 😏
We'll choose the winner later this week so spread the word 🐰
The latest blog is in the bio... here's a quick snip...
'An accumulation or build up of toxins often leads to things like we mentioned at the beginning of the article; skin irritations, weight gain, fatigue (due to the liver working overtime), and can in some cases lead to the formation of cysts, tumors, asthma or arthritis.'
There is no perfect way, exercises, training methods and exercise execution..
Everyone is different, certain exercises won’t suit certain individuals for many reasons.. limb length, structure, mobility, stability, preferences and goals all hinder ones ability to perform a certain exercise!
Although certain exercises aren’t for everyone, them certain exercises can be regressed in many ways to help get into position, create stability etc..
If someone is unable to do a conventional deadlift due to either poor hip or t spine mobility then we can regress it down to a trap bar deadlift, a KB deadlift or a block deadlift..
If someone is unable to perform a walking lunge due to poor stability, then regressions can be made into an assisted static lunge or a split squat for extra stability!
So, learn your body, how it works, what you can and can’t do and go from there!💪🙌
I work hard behind the scenes ensuring my online clients and personal training clients get the best service they deserve in align with the goals they want to achieve. That being said, I honestly don't brag about them enough on social media. In an industry that's clearly becoming much more visible, I want to share some of my clients' journeys without doing the whole 'before & after' parade. Our approach to fitness is different; it's holistic, it's valuable, and it's quite frankly, reality.
First to feature on our first ever 'Shout-Out Tuesdays' is the little lady pictured; @roisinmcgrane - when this girl came to me a year ago, I honestly couldn't get a word out of her mouth. 🙈 I'm really normally good at making small talk in between sets, but Roisin will self admit, when she first stepped through the gym doors, she was painfully shy; a girl like most who simply lacked confidence and self esteem. First & foremost, I wanted this to change. .
For the most part of Roisin's journey, I wanted to focus on making her see that you didn't have to be strong on the outside to be strong in the weights room. The gym was, and still is a place where we could develop a positive outlet for negative energies- it was a place where stress was lost, and strong was found!
Since then, this girl has moved mountains... she is on her 5th gym programme, an annual member at club Vo2, venturing into classes alone & loving them!...and just finished running her first 5k. She's dropped a tonne of inches, and changed her figure completely... .
The real transformation isn't in her pictures though; it's in her persona- Roisin's confidence has rocketed- she is no longer the girl that I struggle to make conversation with-she is the client I look forward to having a laugh with. A real friend, and someone who never shys away from a challenge. When we see people at the gym, we often think the challenge is always physical- for this lady, the gym has provided a massive mental breakthrough, and that's more valuable than anything 👌🏻
MAAAASSIVE shout out to you girl! You deserve it... 🙌🏻👍🏻 - see ya for deadlifts on Saturday 😂😱💀🏋🏼♀️
The weekends could be ruining your diet.. Here’s how.
If you look at the chart, it shows each day of the week. For example let’s say if we eat 1,300 calories a day and we’re losing weight. Then it comes to the weekend and you binge Saturday & Sunday because aunt Susan said to take a break and chill. Over the weekend, You’ve just went over your calories by 2,600 and could potentially end up ruining them 5 days before it. -
Yeah maybe have some nice food or eat out. Though this has to be accounted for. Either eat less calories surrounding them days or do some extra cardio to make up for the extra calories. Of course this applies to the people who who tracking etc and ain’t getting fat loss results.
Explained the easiest way possible though if you have any questions about this, just post a comment or mail me!
If you follow our Instagram story, you would have seen we made these a few weeks ago.
It's @scitecnutrition's Protein Muffins, which are high protein (26g per serving) and low sugar (3.9g).
They come in two flavours which taste delicious; Orange Dark Chocolate or Strawberry White Chocolate Coconut 😍
Get in all our stores at €19.99 or we deliver nationwide via www.bodyfirst.ie with free delivery over €50.
Welcome to Day 36/90 of #PCAPrep 💪
This morning's session was amazing lads. I had a solid push day, that I recorded for youtube, followed by a sick wee dander on the prom. #itsthelittlethings
With my captions, I could always go for a random inspirational quote that I’ve found on google, but I want to ensure that you fellas can relate to my posts. ‘Motivation’ can fire you up for 5 minutes, but if you don’t have an end goal and a drive, then you’re not going anywhere. This is the reason I encourage you to plan your goals and track your progress, otherwise you’re just lost. Learn to open your mind.
Football based conditioning with @marissa_silva .
We focused on linear & lateral jumping/landing, then moved into complex power drills and combinations.
We finished with Turkish get ups and push ups as staple strength movements.
These drills might look fancy and exciting, but they all serve their purpose in a transferable game based scenario. For Marisa they are particularly beneficial as part of her knee rehabilitation, as they allow her to gain eccentric strength through multiple direction based acceleration and deceleration. *mouthful!
Train for purpose. It's nice doing 5 sets of box jumps, but if you've no idea why you are doing it and how you should be doing it, then find out how. Establish a base level of strength (this doesn't necessarily mean heavy lifting), but learn how to move your body and make your functional movements fluid before going into complex sessions such as these. Learn more. Be More.
Falling off your diet? Haven’t got the motivation to start? Well not to worry, here’s my top 3️⃣ EASY & SIMPLE diet tips you can start implementing today to help you get back on track!💪🤝
Know someone who could benefit from these 3 tips? Give them a tag and show some 💙
Train Early Tuesdays 😊
A good full body workout followed by a sweaty cardio AMRAP @knowledgefitnessgym @pt_steve_ @mr.shirlow 👊🏻
Now I’m onto Day 2 of training to be a First Aider, starting off with a practical in basic life support! 🌡