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  • just_a_girl_n_striped_pyjamas
    Jennifer Mullen
    @just_a_girl_n_striped_pyjamas

Images by just_a_girl_n_striped_pyjamas

Meh
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Why is it when I should be sleeping my mind goes into overdrive. -
Whether or not we realise it, we leave a mark on each and every person we meet; be it a positive or negative. -
Do you do things for you or to help others?  Do you help others for gratitude only? Can you remember when you last did something for someone just because?
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Life is short, live it. Life is precious, cherish it. Be the + not the -.
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Be kind ❤️ .
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#morning #morningmotivation #positivevibes #positivethinking #positivity #mindset #life #blogger #fitness #fitnessmotivation #fitfam #irishfitfam #ukfitfam #bikini #competitor #helpothers #livelifetothefullest #love #instafit #selfie #instagirls #aesthetic #thursday
Meh - Why is it when I should be sleeping my mind goes into overdrive. - Whether or not we realise it, we leave a mark on each and every person we meet; be it a positive or negative. - Do you do things for you or to help others? Do you help others for gratitude only? Can you remember when you last did something for someone just because? - Life is short, live it. Life is precious, cherish it. Be the + not the -. - Be kind ❤️ . - #morning  #morningmotivation  #positivevibes  #positivethinking  #positivity  #mindset  #life  #blogger  #fitness  #fitnessmotivation  #fitfam  #irishfitfam  #ukfitfam  #bikini  #competitor  #helpothers  #livelifetothefullest  #love  #instafit  #selfie  #instagirls  #aesthetic  #thursday 
xSay2
Help!! I've fallen off the wagon? .
No matter how bad a weekend has been the sooner you get back on track the better.  So many after a bad weekend slip into the mentality that you've ruined it all by eating something you shouldn't over the weekend.  No one meal will undo all the good work you've put in last week. .
Get back on track and smash this week x 🙏🏻💪🏻
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#mondaymotivation #monday #fitfam #irishfitfam #ukfitfam #belfastfitfam #girlswholift #girlswhotrain #bikini #competitor #aesthetics #behappy #gainsville #gains #instafit #instagirl #cleaneating #positivevibes #gymgirl #gym #squats #bööty
Help!! I've fallen off the wagon? . No matter how bad a weekend has been the sooner you get back on track the better. So many after a bad weekend slip into the mentality that you've ruined it all by eating something you shouldn't over the weekend. No one meal will undo all the good work you've put in last week. . Get back on track and smash this week x 🙏🏻💪🏻 . . #mondaymotivation  #monday  #fitfam  #irishfitfam  #ukfitfam  #belfastfitfam  #girlswholift  #girlswhotrain  #bikini  #competitor  #aesthetics  #behappy  #gainsville  #gains  #instafit  #instagirl  #cleaneating  #positivevibes  #gymgirl  #gym  #squats  #bööty 
Who even am I! .
Minimal make up and just excited for food
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@sunshapersmonaghan always got my back! Nails on point ❤️❤️❤️
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#fitness #fitnesshottiesbabes #fitfam #ukfitfam #nifitfam #irishfitfam #weekendoff #balance #mindset #saturdaynight #saturday #pout #lips #leopardprint #happy #mindset #selfie #followforfollow #instafit #girl #instagirl #bikini #competitor #aesthetic #gymrat #fitlife #fitgoals #shreds #bodybuilding #physique
Who even am I! . Minimal make up and just excited for food . @sunshapersmonaghan always got my back! Nails on point ❤️❤️❤️ . #fitness  #fitnesshottiesbabes  #fitfam  #ukfitfam  #nifitfam  #irishfitfam  #weekendoff  #balance  #mindset  #saturdaynight  #saturday  #pout  #lips  #leopardprint  #happy  #mindset  #selfie  #followforfollow  #instafit  #girl  #instagirl  #bikini  #competitor  #aesthetic  #gymrat  #fitlife  #fitgoals  #shreds  #bodybuilding  #physique 
Or Not...
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One of the most common questions I'm asked is 'Can I still drink alcohol'? If you have a goal of fat loss then alcohol intake will result in you reaching your goals more slowly. .
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Alcohol is nothing more than empty calories. If you choose to drink without accounting these calories into your daily intake then you may end up going WAY over what your daily calorie intake should be. .
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This weekend try to:
1. Decide on the number of drinks you are doing to have before you go out. 
2. Opt for low calorie drinks and choose zero calorie mixers ie gin, vodka, Diet Coke.
3. Avoid the high calorie junk food. 
4. Try and bank your calories throughout the week to allow you a surplus to play around with. .
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#fitness #fitfam #irishfitfam #ukfitfam #galwayfitfam #personaltrainer #weekend #friday #gymlife #balance #girlswholift #instafit #followforfollow #aesthetics #cleaneating #mindset #healthylifestyle #bikini #competitor #glutes #wheyprotein #gains
Or Not... . . One of the most common questions I'm asked is 'Can I still drink alcohol'? If you have a goal of fat loss then alcohol intake will result in you reaching your goals more slowly. . . Alcohol is nothing more than empty calories. If you choose to drink without accounting these calories into your daily intake then you may end up going WAY over what your daily calorie intake should be. . . This weekend try to: 1. Decide on the number of drinks you are doing to have before you go out. 2. Opt for low calorie drinks and choose zero calorie mixers ie gin, vodka, Diet Coke. 3. Avoid the high calorie junk food. 4. Try and bank your calories throughout the week to allow you a surplus to play around with. . . #fitness  #fitfam  #irishfitfam  #ukfitfam  #galwayfitfam  #personaltrainer  #weekend  #friday  #gymlife  #balance  #girlswholift  #instafit  #followforfollow  #aesthetics  #cleaneating  #mindset  #healthylifestyle  #bikini  #competitor  #glutes  #wheyprotein  #gains 
What I learned quite quickly over the last few years since I started training is how it's so easy for trainers to fall into a trap of using one plan to fit all. I've seen it first hand from coaches I myself have used in the past. Moreso I've come across it during my free consultation with clients prior to commencement of their training.
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It could be muscle growth, fat loss, increase in fitness being sought by you as a client. Others may have similar goals, does that mean that you'll get the exact same programming? Absolutely not!
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The most exciting part to me of being a PT is the fact that I am able to help people find their unique plan to help them reach their goals. A short term fix is handing you a pre printed copied food plan followed up with a generic training plan.  Long term success will come from making plans individual to your needs. -
Drop me a PM if you would like some more information 💕 .
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#fitness #personaltrainer #weightloss #bodytransformation #muscle #growth #strength #unique #gymgirl #gym #gymlife #healthylifestyle #strongwomen #strongnotskinny #squats #glutes #protein #aesthetics #lifechanges #followforfollow  #fitfam #ukfitfam #belfastfitfam #irishfitfam #galwayfitfam #cleaneating
What I learned quite quickly over the last few years since I started training is how it's so easy for trainers to fall into a trap of using one plan to fit all. I've seen it first hand from coaches I myself have used in the past. Moreso I've come across it during my free consultation with clients prior to commencement of their training. - It could be muscle growth, fat loss, increase in fitness being sought by you as a client. Others may have similar goals, does that mean that you'll get the exact same programming? Absolutely not! - The most exciting part to me of being a PT is the fact that I am able to help people find their unique plan to help them reach their goals. A short term fix is handing you a pre printed copied food plan followed up with a generic training plan. Long term success will come from making plans individual to your needs. - Drop me a PM if you would like some more information 💕 . . #fitness  #personaltrainer  #weightloss  #bodytransformation  #muscle  #growth  #strength  #unique  #gymgirl  #gym  #gymlife  #healthylifestyle  #strongwomen  #strongnotskinny  #squats  #glutes  #protein  #aesthetics  #lifechanges  #followforfollow  #fitfam  #ukfitfam  #belfastfitfam  #irishfitfam  #galwayfitfam  #cleaneating 
❤️ What are omega-3 fatty acids and why are they good for your heart? ❤️ For the day that's in it! Hearts and Fish 🙂

Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. Omega-3 fatty acids are a type of unsaturated fatty acid that can reduce inflammation throughout the body. 
Omega-3 fatty acids can lower your blood pressure, reduce blood clotting, decrease triglycerides, decrease stroke and heart failure risk and reduce irregular heartbeats. 
Try and eat at least one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids such as salmon, mackerel, sardines and tuna. ❤️ .
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#heart #valentinesday #ashwednesday #fitness #healthyfood #gymlife #eatforhealth #strongnotskinny #gymlife #omega3 #feedyourbodywell #eatwell #cleaneating #personaltrainer #nutrition #fitfam #ukfitfam #belfastfitfam #squats #glutes #aesthetics #bikini #competitor #irishfitfam #mindset
❤️ What are omega-3 fatty acids and why are they good for your heart? ❤️ For the day that's in it! Hearts and Fish 🙂 Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. Omega-3 fatty acids are a type of unsaturated fatty acid that can reduce inflammation throughout the body. Omega-3 fatty acids can lower your blood pressure, reduce blood clotting, decrease triglycerides, decrease stroke and heart failure risk and reduce irregular heartbeats. Try and eat at least one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids such as salmon, mackerel, sardines and tuna. ❤️ . . #heart  #valentinesday  #ashwednesday  #fitness  #healthyfood  #gymlife  #eatforhealth  #strongnotskinny  #gymlife  #omega3  #feedyourbodywell  #eatwell  #cleaneating  #personaltrainer  #nutrition  #fitfam  #ukfitfam  #belfastfitfam  #squats  #glutes  #aesthetics  #bikini  #competitor  #irishfitfam  #mindset 
Fruit & Nuts are a great on-the-go snack. Remember though, because nuts are a great source of good fat in the diet they are also high in calories. It's so important to stick to the portions I've listed here. Ive noted the calories also. When it comes to fats never guess it - measure it! 🥜
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#healthyfood #healthylifestyle #personaltrainer #nutrition #girlswholift #girlswhotrain #gymgirl #gymlife #cleaneating #snacks #goodfat #fruit #nuts #nutbutter #fitfam #irishfitfam #ukfitfam #eatforgoals #bikini #competitor #squats
Fruit & Nuts are a great on-the-go snack. Remember though, because nuts are a great source of good fat in the diet they are also high in calories. It's so important to stick to the portions I've listed here. Ive noted the calories also. When it comes to fats never guess it - measure it! 🥜 . . #healthyfood  #healthylifestyle  #personaltrainer  #nutrition  #girlswholift  #girlswhotrain  #gymgirl  #gymlife  #cleaneating  #snacks  #goodfat  #fruit  #nuts  #nutbutter  #fitfam  #irishfitfam  #ukfitfam  #eatforgoals  #bikini  #competitor  #squats 
What a difference a year makes!
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Far from perfect but slow and steady  consistency is doing its thang! -
No quick fixes, lifestyle changes ✂️💪🏻
What a difference a year makes! - Far from perfect but slow and steady consistency is doing its thang! - No quick fixes, lifestyle changes ✂️💪🏻
*TIP OF THE WEEK*

We all know sleep is so important to aid our bodies recovery post training. Don't overlook its other benefits:

1. Learning and memory: Sleep helps the brain commit new information to memory! If you want to stay smart then catch your 😴 
2. Metabolism and weight: Sleep deprivation may cause weight gain by affecting the way our bodies process and store carbs, and by altering levels of hormones that affect our appetite.

3. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

4. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

5. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep will help fight those pesky diseases. 
Lesson for today! Get enough sleep 😉
*TIP OF THE WEEK* We all know sleep is so important to aid our bodies recovery post training. Don't overlook its other benefits: 1. Learning and memory: Sleep helps the brain commit new information to memory! If you want to stay smart then catch your 😴 2. Metabolism and weight: Sleep deprivation may cause weight gain by affecting the way our bodies process and store carbs, and by altering levels of hormones that affect our appetite. 3. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do. 4. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat. 5. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep will help fight those pesky diseases. Lesson for today! Get enough sleep 😉
LET THE ☀️ IN! 
Many of us find ourselves getting up in the dark, spending the day under fluorescent lighting and coming home in the dark.  All this time spent away from natural sunlight results in many of becoming deficient in Vitamin D.

Here's a brief run down of the sunshine vitamins benefits
LET THE ☀️ IN! Many of us find ourselves getting up in the dark, spending the day under fluorescent lighting and coming home in the dark. All this time spent away from natural sunlight results in many of becoming deficient in Vitamin D. Here's a brief run down of the sunshine vitamins benefits
What made me want to become a PT?

I see how you look at yourself in the mirror, I hear you make up excuses not to attend spa days or shopping days because you feel embarrassed, I see that food you want to eat but feel too embarrassed to touch in case people look at you.  I have been in all those places before!

At one point all I wanted to feel was comfortable with my appearance, and it happened, but it took a little time and a whole lot of caring for myself! 
Over the last year I've felt the accomplishment of seeing those gains appear and the excitement and encouragement that it brings. I get so much excitement from seeing the body react to different ways of training. 
When I figured all that out I realised my why. 
Sometimes you just need a little courage to start. I wanted to be the person who helped open the courage door for some 💕 Happy Monday x
What made me want to become a PT? I see how you look at yourself in the mirror, I hear you make up excuses not to attend spa days or shopping days because you feel embarrassed, I see that food you want to eat but feel too embarrassed to touch in case people look at you. I have been in all those places before! At one point all I wanted to feel was comfortable with my appearance, and it happened, but it took a little time and a whole lot of caring for myself! Over the last year I've felt the accomplishment of seeing those gains appear and the excitement and encouragement that it brings. I get so much excitement from seeing the body react to different ways of training. When I figured all that out I realised my why. Sometimes you just need a little courage to start. I wanted to be the person who helped open the courage door for some 💕 Happy Monday x
🙏🏻SUNDAY SERVICE🙏🏻 The rowing machine is so often overlooked! 
Not only is it a great piece of cardio equipment but as you use approx 85% of your muscles when rowing you can also build muscle strength and power.

If you're still not sold then it has a third benefit which may swing it more in favour of us who usually prefer to stick to the weight section lol. Your hip, knee and ankle joints play a MASSIVE part in lifting. When rowing you'll work on these joints with every single stroke and this will result in great triple extension. 
I did this little work out this morning. I think I must be under the influence of all the cross fitters in my life and far too much watching of @sarasigmunds That girl is goals!! Give it a try and let me know how you got on 💦🙈💦
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#fitness #fitfam #irishfitfam #rower #rowing #hiitworkout #hiit #muscle #gains #bikini #competitor #aesthetic #strongwomen #strongnotskinny #girlswholift #girlswhotrain #crossfit #wannabe
🙏🏻SUNDAY SERVICE🙏🏻 The rowing machine is so often overlooked! Not only is it a great piece of cardio equipment but as you use approx 85% of your muscles when rowing you can also build muscle strength and power. If you're still not sold then it has a third benefit which may swing it more in favour of us who usually prefer to stick to the weight section lol. Your hip, knee and ankle joints play a MASSIVE part in lifting. When rowing you'll work on these joints with every single stroke and this will result in great triple extension. I did this little work out this morning. I think I must be under the influence of all the cross fitters in my life and far too much watching of @sarasigmunds That girl is goals!! Give it a try and let me know how you got on 💦🙈💦 . #fitness  #fitfam  #irishfitfam  #rower  #rowing  #hiitworkout  #hiit  #muscle  #gains  #bikini  #competitor  #aesthetic  #strongwomen  #strongnotskinny  #girlswholift  #girlswhotrain  #crossfit  #wannabe