#ukfitfam

MOST RECENT

Row to grow is the saying 👌🏽🙌🏽

Duke Dumont. 👌

RECOVERY 101😴 by @physiotrition
🤔Tired of being in agony for DAYSSS after your gym session? Here are 8 ways to help you to recover faster and get out of pain faster!🔥
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🥗Having a combination of carbohydrates and protein post-exercise has favourable indications for muscle recovery, when compared to just consuming a carbohydrate rich meal (Berardi et al. 2006). Long-term sleep deprivation leads to decreased Testosterone & IGF-1 levels, correlating to impaired sleep recovery mechanisms and muscle growth (Gambineri et al. 2003, Datillo et al. 2011)😱
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🥤Staying hydrated is key to recovery with water helping to accelerate parasympathetic reactivation after high-intensity exercise (Peçanha et al. 2014). Massage is another modality which acts to stimulate the parasympathetic nervous system and its affects on recovery, although small, are still clinically relevant (Poppendieck et al. 2016). Similarly, having a warm bath also puts the body into a parasympathetic state, causing vasodilation and increased circulation🔥
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🧘Finally, yoga has been shown to attenuate DOMS (delayed onset muscle soreness), causing improvements in Visual Analog Scale scores. Self-Myofascial release or Foam Rolling has also been shown to attenuate DOMS and improve performance parameters (Pearcey et al. 2015, Cheatham et al. 2015). Foam rollers can be really expensive, but honestly any one will do, so just buy the cheapest one you can find🤙
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#physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack

BEACH DAYS
Laughing in the waves
Smiling in the haze
These are the best days
Soaking in the sea in my fave place was exactly what my body needed today.... Chats and chills, sea swims, family bbq, what a day! .
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#HealthBlogger #FitnessBlogger #Lifestyle #Wellbeing #MentalHealth #Mindset #ActiveLife #BodyAndMind #HealthAndWellbeing #VitaminD #VitaminSea #Magnesium #Beach #BeachLife #InstaIreland #DiscoverIreland #Sun #Seascape #Skyline #Landscape #Outdoors #Summer #SunsOut #Mobility #Movement #Health #Wellness #IrishFitFam #UkFitFam

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Please follow and like @gym_union_point
FAT BREAKFAST VS FIT BREAKFAST by @harefit_
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🍳The first meal of the day could be the thing that's holding you back from achieving your weight loss goals. Apply these tips and you'll be off to a flying start to the day 🏁
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🤔I can't think of anyone that wouldn't benefit from switching to the fit breakfast.
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🥣You see the problems with cereal, toast, OJ and those damn cereal bars are that they are all fast acting carbs and often full of sugar.
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This means you're starting your day with a big sugar spike and foods that will be digested in not time. This adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.
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💪Instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!
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🥚The protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. As a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.
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☕️Black coffee can blunt your hunger too.
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💧Water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. We are made up of water and not drinking it can have all kinds of negative side effects. Try starting your day with at least 1 glass of water to rehydrate.
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Wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. This keeps your blood sugar levels low which is great for long term health and will power you through to lunch!
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Enjoy breakfast with these smarter options 👍
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#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs

Left: No physical activity whatsoever! I was working days and nights and eating whatever whenever. I was closet eating in the car and hiding my candy wrappers, empty soda cans, and fast food and chip bags! Binge eating. I was smiling on the outside but depressed on the inside.
Right: Sleeved. Exercising regularly! Hitting my macros daily! Confident. Happy for real! (And a rule of no eating in the car! ) *please don’t say “you’ve always been beautiful!” I find that to be so annoying! .
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#Weightlossjourney#weightlossmotivation#myfitnesspal#weightlosstransformation#weightlosssupport#fitspiration#fitgirlsguide#weightloss#biggestloser#extremeweightloss#pcos#fitgirl#wls#weightwatchers#fitfam#jennycraig#vsg#bbg#nutrisystem#igdaily#instafit#ukfitfam#slimmingworld#keto#fitnessmotivation#beforeandafter#fitness#transformationtuesday

On route back to London, spent the day with Martyn Ford at his gym, crackin training session, good to meet like minded people with their head in the game, today's session helped me realise that I can lift a bit more than what I thought I could, so I hope this will lend me a hand in stripping . *

Never pushed 35kg dumbbells for 8 reps on presses before, today I was able to do that twice. *

8 days out from shredding diet.
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Now time for some sleep.

Happy Saturday 🎉🤪💕
Had an eventful and longgggg ass day shooting with the fabulous @ralphmckeonphotography 📷 can’t wait to see the end pics!!!! 🤗
In the past year or less I’ve had more photo shoots than I have had in my life 😂 it’s so great meeting and connecting with new people, makes me realise how big this world really is and how minuscule some issues really can be. Thankful to be living this life- feeling lucky 🍀❤️

The joys of a couples holiday and having to ask strangers to take photos of you two 🤷‍♀️ no shame in setting the camera timer for some memories 🤪 love u ZM xx

We out 😎 Haven’t been out in forever cause I thought I was competing so I’m doing all that balance thing now 😉😂 Yeow 💃🏽

X coming in nicely and lats getting wider! Girl got back!

BUILDING MUSCLE
There is a misconception that building muscle will make you look bulky - there are many people who are trying to look “too bulky” and can’t.. it’s harder than you’d think!
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Putting on a bit of lean muscle mass will not only improve how you look, but everyone loves feeling a bit fitter and healthier
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Just running on a treadmill isn’t going to give you that all over toned look - why? It’s not building any upper body muscle
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LOSING FAT
It doesn’t matter how much muscle you can put on - if it’s hidden by a layer of fat, you’re not going to get that toned look
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Only way to lose fat is by being in a caloric deficit, either by eating less calories or by burning more calories doing exercise

W h i t e L a v a 🌸🍨
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Ending the day well with a warm and melty White Chocolate Lava Cake 🤤 These protein lava cakes in white just keep getting better, the original recipe is above in my highlights and ha e been going down a major hit with everyone so far so keep those snaps coming 🙌 For this one I added in some Bewleys white hot chocolate and white chocolate syrup from @trkghealthyliving , swipe to see a close up of how it flips from the mug before I destroyed it in toppings 😂👉 Along with that melty close up 👉 .
Flipped into a bowl of all things pink and white 🌸 Greek Yogi, Fresh berries and A Raspberry jelly Pot 🍒🍇🍓
White Mini Toblerones 🤤 Strawberry Crisp White Chocolate 🍓 Strawberry Syrup and one of the best GF cookies from Aldi, GF or not you need to try these, this is the White Chocolate and Cranberry one 🍪🍒
What A Beaut of a bowl 👅 .
Sweet Dreams Fam Bam ❤️ Sleep is most definitely needed tonight 😂
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#whitechocolate #proteincake #proteinbrownie #beltsanderbrownie #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

@bisonhowie "Only two things getting me through this workout today, motivation and some @rcr_nutrition BCAA's! ✅ mix easily
✅ taste great
✅ strong dosage in comparison
Felt energized raring to go all week on this"




#gymlife #gym #supplements #ukfitfam #uk #fitfam #getthemgainz #getswole #bodybuilding #muscle #gymaddicted #puregym #gainz #gainzzz  #muscle #weightloss #protein #gym #fitness#workout #protein #protein #fitfam #fitnessfreaks

Samples are coming this week! Excited isn’t the word 🤙🏻

🍛 I’ve been out of the U.K. for over a month now so it was about time to have a curry (something I miss from home)
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Thanks @mandala_restaurants for this delicious chicken rogan josh and lamb bhuna with garlic naan 👌🏼

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