These words get bandied about but really they are the keys 🔑 to a successful weight loss / fat loss journey. .
❗️Balance : follow the 80/20 rule where 80% of your daily diet comes from wholesome good food and 20% comes from “treats” and other less wholesome foods. .
❗️Consistency: find a “diet” or way of dieting that suits you and you can be consistent with every day of the week. A diet or lifestyle you actually enjoy and don’t feel deprived or restricted. Find this and you will be consistent. Meal plans, IIFYM, paleo, keto, vegan. Whatever it is ...it must suit you and your life.
❗️Progress not perfection: Set short term goals . Don’t focus on the big goal or end game – instead, set smaller weekly/monthly goals. You’ll be motivated to keep going once you attain the smaller goals. .
❗️Moderation: everything in moderation. Account for all macro nutrients (carbs, fats, protein) and don’t try to eliminate any one food group. Eg Eat dark chocolate, have 2 squares and not the whole bar !
Portion control plays a big part here so weight your food for a while so you know what a correct portion looks like. I highly recommend downloading the MyFitnessPal app for a while so you get an idea of calories and portions. There’s a big difference in calories in some foods like nut butters, oils etc and those calories can rack up pretty quickly if not controlled. .
❗️Sustainability: tick the above and you will have a lifestyle that is sustainable and something you can adhere to in the long term so that it won’t be a 6 week phase or a 12 week phase ...but a lifestyle 🙌🏼
We are heading towards the end of February and now is the time when a lot of people struggle with their New Year / Summer body plans. Why - because they changed too much too fast, restricted themselves too much and made life too difficult .
Hit the reset button now if you’re struggling. Don’t try to change too much too fast. You will set yourself up for failure if you make too many changes all at once. Just make small changes and improvements and remember baby steps each week will get you closer to your goals
The struggle is real on a Tues morning 😅.
120kg deadlift after 4 sets of heavy squats ... We must be mad🤯😵.
Not quite sure what my neck is up ta but hey we got there .
Forever perfecting technique, while trying to get strong as f**k.😜.
0 223 hours ago
3 MORE SLEEPS!!! 💚🥁🤟🏼You don’t want to miss out on this AWESOME chance to experience @poundfit in a seriously high energy Master Class! Experienced and first time Pounders more than welcome! Start your weekend on an endorphin HIGH!!! Taking bookings NOW to avoid disappointment!
So what is supper club?
It is the perfect way to spend your Friday evening😊 .
We kick off the evening at 6.45pm on 22nd Feb with a kick ass fitness class, full of pumping music, resistance bands and cardio all in one hosted by yours truly @ripped_cork 🤗. .
Full use of the fabulous changing facilities in @gymplus.
As ye trickle out we will begin serving the first of four courses all beautifully prepared by Yvonne from her specially selected healthy menu. (Menu on my page). .
All followed by tea coffee and a sneaky cocktail for those not driving 😉🥂. .
Sit back and relax and allow the sister duo serve and make your Friday evening as relaxing as possible after working hard all week. Souronded by candles, music fantastic food and friend's. We want this to become a place to mingle and meet new people so don't be afraid to come alone as we will be in one group for the evening. 👭👬👫. Tickets available for €39 through PayPal
Just pay €14 deposit and the rest in the day.
3 324 hours ago
Spend €15 or more at Bodyfirst, we'll give you a FREE @ufitdrinks protein shake and Grenade protein brownie *while stocks last
The intensity of my training has been turned down a notch or two since this pic. What hasn’t changed (besides a slightly less ripped back 💪🏼), is that I am still playing, still connecting, and still learning/growing so much from the process.
What’s most important to me is that I build a resilient, sustainable, functional (annoying word) practice that allows me to move freely, strongly, confidently, and pain-free.
This doesn’t mean I don’t do risky hard things, or that I won’t turn the intensity back up when it’s time, but knowing what tools are necessary, and when it’s the season to do the crazy things intelligently, I win.
I love sharing the stuff that I learn and continue to build along the way. There’s a lot I don’t know (yet), but I am fueled by not knowing - it makes me more passionate to learn. And learning stuff that has helped me grow, makes me even more passionate to SHARE WITH YOU.
This weekend I’m excited to be facilitating another HANDSTAND CLUB, as well as an Upper Body Mobility & Strength Fundamentals workshop @himalayayogavalleycork. If you are interested in learning more about what’s up with those, don’t hesitate to inquire. 💪🏼🤸🏻♀️✨💕
Wanna move with me?
📷 @karenlunnonphotography 🙏🏼
✨This Weekend Few Spaces Remaining!!!✨ UPPER BODY MOBILITY & STRENGTH FUNDAMENTALS
WORKSHOP With @sarahmoves!✨ Penrose Wharf,
Are you still feeling a lack of upper body strength despite all the chaturangas you bank in a week? Do you live with repetitive wrist, elbow or shoulder strains? Curious how to increase range of motion and freedom of movement in your shoulders?
This workshop will help you get reacquainted with the structure of the upper body so we can function more efficiently and move more freely as a whole, on and off the mat.
To book go to
…/www.yogacorkireland.com, check out the MindBody app or call the centre on 021-4279696! 💜
0 45 hours ago
There are many benifits of exercising! If someone asked you why do you exercise do you really know deep down??
YES it leads to being fitter
YES it leads to being stronger
YES it can lead to a longer, healthier life
YES it helps your mind grow stronger
YES YES YES
but will I let you into the real reason behind why someone wants to exercise!...
BECAUSE THEY WANT TO LOOK GOOD NAKED😳...this is a good reason but not the main reason😂😂😂
TIME...TIME to be able to grow old with loved ones. TIME to see there children grow up and there children grow up. .
TIME is everything and the only thing that matters so wouldn't you want to do what you can to have as much as possible!
0 235 hours ago
⚡NEW⚡Smart Shake Revive .
4 in 1 including water infuser 👌
3 725 hours ago
Dear people of Youghal. -
If any of you out there are really struggling to lose weight and your health is being effected because of this... If you are tired or really down in yourself and your weight is just stopping you from living....
We really want to help you in private environment, with no hidden agenda and absolutely free of charge. -
Our team here at Be Active Gym would like to put together a group of people in need, to take part in our “Healthy Journey” Bootcamp. We will prepare you a tailor made diet and nutrition plan and you will take part in 3 classes a week for 12 weeks, just for this group. -
All this is free of charge, we don't want any publicity, no before or after photos or anything like that. We promise you it will be very discreet. All we want to do is help you, so please contact our team at Be Active and let us put you on the journey to get your health back.
The only criteria is that your BMI needs to be 35 or over and you need medical clearance from your doctor. -
You can contact us on Facebook, Instagram or call us/text us at (085) 254 6037 -
Click for BMI calculator:
8 876 hours ago
Busy week of classes planned this week, basics class will be looking at mount and attacks from there, advanced class will be looking at z-guard
Tuesdays classes are :
Basics Nogi Jiujitsu - 7pm
Nogi Jiujitsu - 8pm
1 446 hours ago
You know its never to late to start a fitness journey & the impact it can have on your life can be incredible and I personally worked with a few people over 50 and seen this for myself.
1 guy started his journey when 50 and lost 35kg in weight, reversed his type 2 diabetes, came off all medication, became fitter and stronger than he had been ever before. Followed our nutrition program that allowed his to change his relationship with food & is now loving living a healthy lifestyle. .
Another lady I worked with started when she was 60. She was very shy, felt intimidated in the gym but after some time this all turned around. She regained so much confidence, became so much fitter & stronger than when she was in her 20's & learned the impact of eating right for her body. .
The most important thing is that you DO get started as its not just about today but setting yourself up for your future so you can live a longer, happier healthy life :) ~ If you have any questions on your own journey feel free to reach out ~
0 226 hours ago
Fridays too far away, so Chocolate Cookie Dough on a Tuesday seemed like the solution!😎🙌🏻. Along with Strawberry, Red Velvet, Oreo Crush, and more Lemon Meringue in 20 mins 😊. #MessyBunsCork
Katie brings an absolute light to the studio.. she walks in every morning ready for her ME time. As a dedicated mum she has finally found time to focus on her and is absolutely smashing her goals her at ME PT🖤
Here’s what @ktlawmonxox has to say about ME PT:
“Meg and Eion are passionate about their job and the dedication to myself and their other clients are amazing. I havent been into fitness for years, my confidence wasnt great especially becuase i knew i wasnt in great shape after 2 children. Thank you for making me feel more confident and being their for me. Keep smashing what your doing!x”
Keep up the hard work Katie 💪🏼
1 257 hours ago
😯 So, your telling me these 2 represent the same weight, but different body fat levels and its NOT all about the scales?
Yup. That's exactly it.🔥 Ok. Well then what's the alternative? 🤔
One of the biggest issues I see is people obsessing over the number on the scales and forgetting one of the more important measurements, BODY FAT. 👀
It's good wanting to weigh less on the scales but weighing less while holding a squidgy 40% Body Fat isn't doing anything for your situation, bar changing digits on a scales. 🙈
Body Fat measurements, skinfold and girth are great for testing.
A dexascan is the most accurate reading you can get but its availability is limited.
So... use your mirror! Everyone has a mirror in their house, use it to judge your current position rather than a scales!
We fluctuate in weight daily due to food and water intake, if you were to weigh yourself everyday youd be driven crazy by the fluctuations! 👾
We dont fluctuate in body fat daily!
Dont know what your body fat is? Get in contact for a free assessment 😁👌 #bodyfatnotweight#fatloss#slimmingworld#corkfitfam#fitness#l4l#f4f
0 158 hours ago
ATP Fitness is a place for everyone- achieve your personal goals in a friendly and encouraging atmosphere!⠀
We take an all round approach towards your health! ⠀
When it comes to gyms, we are like no other! Just check our reviews on our website or on our Facebook page! ⠀
When thinking of a gym to join take the first step into ATP Fitness and we will support you on every step of your journey!⠀
Call us today on 0214369341 or download the atp fitness app for a no obligation first class free in atp!⠀
Pulling myself up through the hardest day of the cut yesterday. Being a female on a low calorie cut can be tough on our emotions aswell as physically😰 Felt totally sorry for myself yesterday 😂 but managed to stay on track 💪🏼🙌🏼
Flexible dieting at its finest!
Meal 1 - Oats, Berries, Nuts & Seeds
Meal 2 - 2 Scoops Whey, 100g Berries
Meal 3 - Footlong Sub
Meal 4 - 1/2 Margarita Pizza, 130g Lean Bacon, 60g Protein Cheese
Also had a Fulfil Bar..
All that for around 2300 calories!
Big thanks to @ocallaghanger for coming in for a cooking demo, giving our members extra meal ideas and options to keep everyone on track with their meal planning and nutrition! We got to sample some of his new products too 🤤
Ger has been delivering directly to the gym for our members for the last 2 years with great value, top quality meats 🙌 - This Thursday we have a Mobility workshop!
- Next week we will have a sports nutrition talk by @westcorkfit MSc Nutritionist 😊
Plenty happening in the den for our members 👌
If you have ever been through or going through a tough relationship & find it hard to move on then I hope this inspires you to stay true to giving yourself what you deserve :) You know over the years I have been faced with many challenges. Some I was strong enough at the time to push on but others stopped me dead in my path.
1 of the toughest times I ever faced was when I was about 22. Not many men will talk about this kind of thing but I was in an a abusive relationship, both physically & mentally. Being stabbed, punched in the face while sleeping, constantly being destroyed from the inside out.
I also had no friends around me at the time, had no contact with family and really felt like the whole world had swallowed me up.
For me at this time there was only 1 way out, suicide. A few times I had tried to slit my wrist & hang myself but the thoughts of my brother & sister made me rethink.
I was truly crying out for help from the inside out and what really gave me hope back was going to the gym. This allowed me to take out all my pain, anger & frustration + it also ignited a spark back inside me that gave me life again.
See when you are in times of trouble it is so hard to see beyond where you are at right now and just a little guidance can truly change your world.
For me it was someone pushing me to go to the gym.
For you it just may be saying to yourself I DESERVE SO MUCH MORE THAN THIS, & you do!! This was 1 of my dark moments in life that knocked me back for a few years but I was able to regain myself & came back so much stronger than before.
Feel free to reach out to me if you would like any guidance or support in helping you move forward in any area of your life.
Always remember that even if you can not see the light ahead just know it is there and believe you CAN move forward as when we learn to grown in the toughest times, thats when we can become unstoppable :)
So try this at end of your next workout.
Set timer for 5 min 10 min or 15 min depending on your experience with direct ab workout if your a beginner or haven't done AB work directly in a while start with 5 min.
Hold a plank for as long as possible in correct position ass in line with your body not up in the air or low to floor and keep abs/glutes/ass n arms tight🥵once you drop or can't hold it anymore do 10 reps of a Gavin movement here am doing leg raises to hit bottom of abs on the 2 other nights I do this I do a different Excercise to hit different part...... Once you do 10 reps straight back into plank for as long as possible again keep repeating until time is up. 🔥🔥🔥up da CORE 💪
DON'T JUST BE FIT BE FERRY FIT 💪
Most people want the easy way! I want the struggle so I know I DESERVE it!!!! 📷 @dkfitnesscork -
Spaces available for Coaching Services @midletonfitness1
All goals catered for:
✔ Lean Gain
✔ Photoshoot Prep
✔ Comp Prep
✔ Male/Female -
***Spaces still available for your FREE nutrition consultation with me @midletonfitness1 - DM me here for details 💪🍎
📧 - [email protected]
📖 - Niall Kenefick Elite Training&Nutrition
🌍 - www.niallkenefick.com
👻 - nialliepooh
The moment you’ve all been waiting for Ladies ! Here’s a preview of what we consider the best sports bra out there at the moment !! Available from the 18th of February , we have been working very hard to make sure it’s perfect ❤️
💖 Unmovable, stitched in padding 💖 Lightweight and comfortable feeling 💖 Great support and strapping 💖 Stylish and Unique Design
What do you think girls? 😉🥰