sponsored by @flyefit • We will be staggering the release of ALL workouts over the next week.
• Full written movement standard descriptions will be published next week. - Event 4 -

• 30 (m) 20 (w) Ski Erg Cals
• 100 Heavy Rope Double Unders
• in remaining time AMRAP: Free Standing HSPU - Divisional loads -
Same for all divisions

4 mins total.⏱ Notes. 📝
Score is total HSPU reps. For tied scores, split time take at end of double unders.
HSPU starts in a headstand & ends with arms locked out & vertical body.
------------------------------------- Individuals Schedule of Events.
*exact times will be published next week -Individuals-
9am Event 1 - Obstacle Race
11am-12pm: Event 2 - Rope Climb, Burpee, Clean
1pm-3pm: Event 3 - Grip Arena Course
4.30pm-5.15pm: Event 4/5 - SKI, skip, hspu
4.30pm-5.15pm: Event 4/5 - TBC 💥For full video of workout go to Celtic Series Facebook page.💥 #fitnessmotivation #irishfitfam #irishfitness #crossfit #irishcrossfit #functionaltraining #functionalfitness #gym #dublin #ireland #fitnessblogger

Flexible dieting and 'if it fits your macros' are assumed to be the same thing but did you know... They're not?

Flexible dieting in the scientific literature, and defined by nutriton researchers, is more of an ~approach~ to eating than a type of diet. The nutriton legends @thealanaragon and @mcdonaldlyle have talked about this for over 10 years. Flexible dieting can be looked at as of a flexible approach to food, as opposed to rigid. No rigid thinking like 'good' or 'bad', if not 100% on track that means dirt is ruined... Flexible dieting is more like.. 'Go with the flow'... You eat a meal out and understand you haven't derailed your progress, or you have a cookie and don't feel guilt... you fit dieting into your lifestyle rather than uprooting your life (eg.avoiding social outings with food) to stick to a plan.

Hopefully that's enough of an explanation to get the idea across while also being concise. Flexible dieting is an APPROACH to dieting, not a diet itself. It can work for some people and it doesn't work for others. There's literature to back up it benefits over rigid dieting, and anacdotal evidence from many that preach about it - including myself.

This was a cheese & chorizo board as part of the many many calories I consumed while in Portugal. I call this flexible dieting because I ate out every night, but I adjusted my daily intake to be a bit less food and I am now in a slight deficit. I'm not punishing myself for overeating, I'm just adjusting a few bits so I am able to overeat when I feel like it and enjoy life; and get back to my usual routine afterwards.

Food is one of the best parts of life and you can enjoy it and still reach your goals ❤️ PS. They really love cheese in Lisbon and I can't even quantify how much cheese I ate while I wad there #highqualityproteintho
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #flexibledieting #Portugal #lisbon #fitness #nutrition #macros #iifym #flexibledieting #intermittentfasting #bodybuilding #ifitfitsyourmacros #instafood #irishfitfam #irishfitness #ukfitfam #fitspo #reversedieting #weightloss #foodporn #fitfood #healthyfood #healthyeating #healthychoices #girlswholift

Behind the head presses, love these. 50kg X 8 and just wanted to try 60kg. Got 3 so fairly happy there. Strength is keeping which is always a good thing.
Video cred : @georginabelmour .
#gym #press #delts #vervefitness #strength #irish #irishfitfam #irishfitness #session #sundayfunday #core #overhead #enjoyinglife #gym

Nothing like getting stronger with your friends on a cloudy Sunday afternoon 💖💪👯‍♀️👯‍♀️💪💖

sponsored by @fitfodder - **step overs are 2x 15kg for men & 24" box, 2 x10kg for women 20" box ** • We will be staggering the release of ALL workouts over the next week.
• Full written movement standard descriptions will be published next week. - Event 3 -
RELAY • Athlete 1
15 (m) 10 (w) Pull Ups or Toes to Rings
25 Wall Ball 9kg (m) 6kg (w)
25 Deadlift 80kg (m) 45kg (w)
• Athlete 2
10 Get Ups 9kg (m) 6kg (w)
25 Wall Ball 9kg (m) 6kg (w)
25 Deadlift 80kg (m) 45kg (w)
• Athlete 3
10 Plate Step Overs 2x15g (m) 2x10kg (w)
25 Wall Ball 9kg (m) 6kg (w)
25 Deadlift 80kg (m) 45kg (w)

For time. 8min cap ⏱

Notes📝 Athlete 1 must choose pull ups or toes to rings. Cannot mix. For get ups, both feet & ball must be in contact with the floor to start the rep. Feet then can caom off the floor before standing upright with ball overhead. Elbow lockout is not required. Athletes must step over the box with at least one foot. the other foot must travel above the horizontal line created by the box. ------------------------------------- Fitness Teams Schedule of Events.
*exact wave times will be published next week -Female Fitness Teams-
9am-10am: Event 1 - Ski erg / Clusters
10am-11am: Event 2 - Obstacle Race
12pm-1pm: Event 3 - Relay
2-3pm: Event 4/5 - TBC -Male Fitness Teams-
10am-11am: Event 1 - Ski erg / Clusters
11.30am-12.30pm: Event 2 - Obstacle Race
1pm-2pm: Event 3 - Relay
3-4pm: Event 4/5 - TBC 💥For full video of workout go to Celtic Series Facebook page.💥 #fitnessmotivation #irishfitfam #irishfitness #crossfit #irishcrossfit #functionaltraining #functionalfitness #gym #dublin #ireland #fitnessblogger

Sometimes I wonder how the body works 😃

After a looooottttt of gin and not a whole lot of sleep (but a fantastic weekend!) I got out to finish the weekend with a 4 mile run in 26:50. Felt effortless. Here’s to a new week 👍🏻

30,000 steps yesterday and 28,000 steps today. My feet and legs are seriously tired!! A great weekend at Hell and Back working the registration tent. And we do it all again in July 👹

Sundays well spent ✅

N u t t y 🌰🥜
I've yet to find a Chocolate meets Nutty Treat I don't like 🤔 Ending a Fab weekend and an overall Fab week with this bowl 😛 Greek Yogi with Fresh Berries and a @hartleysireland Strawberry Jelly Pot 🍓 Peanut Crunchers 🔴🔵 @kindsnacks Peanut Butter Clusters 🥜 Peanut Dome Chocolates 🥜🍫 Buttery Toffee Popcorn 🍿The newest and one of the best from @fulfil_nutrition Hazelnut Whip Bar 🍫🤤 and finally some Chocolate Caramel Syrup 😜 Just Cause it's Zero Cal's so why not 🙃 .
Ready, prepped and excited for a new week 🙌
Now to eat and sleep ahead of a 5.15am alarm 🙃 Sweet Dreams Fam Bam ❤️
#team10cal #iifym #flexibledieting #ifitfitsyourmacros #macro #irishfitfam #irishfitness #fitspo #fitnessmotivation #stronggirls #strongnotskinny #ukfitfam #pt #bodybuilding #glutenfree #healthy #healthyfood #cleaneating #fitfam #fitgirls #girlswholift #recipes #bulking #macrocap #flexbowl #dessert #proteinbar #peanut #peanutbutter

My biggest fear....
For years I have struggled with the fear of what people think of me. I think a lot of us can agree that this can be a fear for everyone at some stage in life. We can try tell ourselves it doesn’t bother us. It’s only recently that I have started to let go of these fears. It has taken a long time for me to realise people are always going to have an opinion of you no matter what you do. You can be the nicest person in the world and people will still have an issue with you. You will never please everyone in life and you shouldn’t try. This is easier said then done. I have realised by surrounding yourself with like minded, positive people life is so much easier. You'll never be everyone's cup of tea and if you are you're a mug 😉 #lornafloodfitness #irishfitfam #irishfitness #fitfam #fitlife #fears #motivation #fitness #personaltrainer #classes

🔥💪🏼🔥💥💥💥Body Fat down 8% in four months.
Left hand picture taken on February the 17th, Right hand picture taken on June 17th. It is amazing what determination Graft and Discipline gets you along with a bit of mentoring from @christopherlavelle and the team at @crossfitswords 💥 💥 along with a Gillette Razor blade 🤣🤫. .
#crossfit #crossfitter #crossfitcommunity #crossfitstyle #crossfitlifestyle #crossfitbox #crossfitgizzybox #crossfitathlete #crossfitmen #crossfitswords #irishfitfam #irishfitness #burpees #abs #lean #eatfresh #onfleek #onfleek💯 #instafit #strength #progression #goals #targets #motovation #underarmour #muscle #glutes #squats #vegaspoolparty

It’s holiday season & people are heading away for a week or two in the sun 😎☀️🤙🏼 a few of my own thoughts on holidays and how to make the most of them with regards to your nutrition.
Holidays are holidays, enjoy them, make some memories with the people you’re with 😊.
A few little things you can do whilst on holidays to stay on top of your nutrition:
✔️Drink plenty of water, stay hydrated 💧
✔️Eat a good breakfast 🍳 .
✔️Eat a protein source with each meal🥘.
✔️ Use your hands to gauge portion sizes ✊🏼.
✔️Walk To places, I find I do loads of walking when on holidays, do Ye? 🚶🏻Get Up That step count up.
✔️Go for cycle a day or two and tour around your holiday destination 🚴🏼.
✔️Have a light bite during the day.
✔️you don’t need to eat all the breads you see 😅. .
✔️Oh have a beer or two as well if you like.
🔆Be mindful and make the better choice whilst away.
This snap is me happy out with a serious plate of munch from the food buffet 😁 I would travel to the food buffet more than once 😉.
🔆 It’s holidays, go and enjoy yourselves, you deserve it 🙌🏼.
#meatonfitness #holidays #nutrition #nutritiontips #holibobs #foodbuffet #healthy #healthyhabits #holidaytime #summer #summerseason #happyout #summertime #fitness #munch #irish #irishfitness #instafit #instafitness #instadaily #tenerife #canaryislands

It’s that time of the year again! 🏃‍♂️🏃‍♀️☀️ The Daniel Kingston Memorial 5km Run takes place this Thursday, 21st June @ 8pm.

Registration is at Macroom Sports Complex from 5.30pm - 7.45pm and is €10!

It’s for a great cause and all surplus funds go to Cork ARC Cancer Support House.

*Nutrition Tip*
When it comes to meat and fish as a protein source, vary it throughout the week.
Different sources of protein contain different essential vitamins and nutrients.
Red meat is rich in vitamin B12 and iron, whereas fish like salmon and sardines are high in omega-3 fatty acids. Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies.
Choose from:
💥Chicken/Turkey - white meat is the leanest choice, but don't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high quality protein, along with B vitamins and selenium
💥Beef - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.
💥Pork - contains BCAA's which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat.
💥Prawns/Shrimp - type of sea food very low in fat (0.3g per 100g) and gives you 24 grams of protein. It's rich in vitamin D, niacin, selenium and vitamin B12. Shrimp can also reduce inflammation and oxidative damage.
💥Cod - great source of vitamins B3, B6 and B12, as well as omega-3 fatty acids. All of which provide benefits for heart health.
It's also packed with protein (18 grams), low in calories and little fat.
💥Salmon - supplies iron, zinc, niacin, vitamin B6 and B12. It tends to be very high in heart healthy omega-3 fatty acids.
Nutritional values per 100g of product.
Vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all dietary deficiencies.
SOURCE: @nessasphere

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