It's been a while since my last post... dont even know where to begin to be honest 😅while I was away, I had limited internet access and when I came back to Ireland, I found out Instagram decided to block me from posting, liking and commenting for absolutely no reason😑... but it's all good now💯🙏
Honestly I needed that little break from social media to be able to find myself once again and I'm back to the grind with 110% motivation💯
I hope you all are having a great week and smashing your goals 💪
✨My bed for Mt.Elbrus😀 👉This day 2️⃣ weeks we fly to Russia to attempt our summit of the North Face of #mtelbrus 🗻Mt.Elbrus stands at 5,632 metres and is the highest #mountain in #Europe and one of the #sevensummits (Highest mountains in each of the seven continents)
💃🏼Ladies check this out ⤵️
“I need to lose 2 stone in weight then I will be happy?”
😤I hear this all the time!!
This is the mindset of someone who attended weight watches reliogoiusly for years or has been stuck in the diet rat race for too long!!
But do you really need to lose that amount of weight?
As from experience I can tell you that you would be under weight and probably feel even worse about your body😭
Instead would you prefer to-
✅drop body fat
⛔️not just scale weight
✅look better in your clothes
✅ improve your body confidence .
What if i told you that this client of mine in the photo above hasn’t really lost that much weight?
She has lost around 1/2 stone which is amzing in 4 weeks.
The key thing here is that her body shape is changing!
By almost 5 inches and her body fat levels are down big time!!
Which is what she really wanted when she asked for help?
🔹Online Training 🔸1-2-1 Training 🔹Group Training
📲Facebook: Andrew Mc Auley
10122 August, 2019
GAA UPPER BODY STRENGTH:
Check out today’s upper body workout:
STRICT PRESS 3x3
MB THROW 3x3
Can't beat an ole screenshot to make ya look better than ya actually are 😆
This lasted all of 4-isssh seconds (story reveals all).. but still progress is progress never knock it🤸♀️ Prepping for a week in London working on inversions and flexibility as my next adventure (it's no Bali but 3 years in a row was probably pushing it)
Always happy to learn off other people, never cap your training no matter what it is 🤓
I’m going to make your life really simple in the next few seconds…
So many people get caught up in stuff that doesn’t matter,
Things such as,
Meal frequency, cutting out food groups (An example bread, or carbs altogether), Strict rigid diets such as keto, paleo, vegan, low fat etc…
Should I train fasted or unfasted…? What supplements should I take?
Training to failure, worrying because you’re not aching after their training session…
These are all really minor things that will have no impact on your results, trust me!
And if you keep getting caught up in all those small unimportant things you’ll waste even more time that you could put toward achieving your dream body…
And that’s what I’m here for now,
Your friendly neighbourhood tip giver comes to the rescue to let you know what ACTUALLY matters! 😆
Here are the main things that actually matter💪
Your calorie intake, one of the most important!
Micronutrients, i.e. Veggies and fruits etc.. Protein intake, when it comes to your nutrition, if you get just these 3 things in check you will be FLYING!
Now when it comes to your training you need to do a routine you enjoy, if it’s not enjoyable don’t do it!
Resistance training to build muscle so you turn your body into a fat burning machine, fasted or unfasted it really doesn’t make a difference,
But what does matter is how you feel and which way works best for you!
So figure it out for yourself by training fasted then unfasted the day after and pick which works best for you.
Consistency and progressive overload (training principle in which you add weight to the bar on a given exercise each week, will lead to quicker muscle gains!) Then when it comes to supps, the 2 main ones that have the biggest effect are protein powder (because of its convenience)
And creatine (helps with your strength levels). As long as you focus on the things that I listed above, you will go beyond what your dream body is!
Breakfast and post workout
Salmon on bagel with spinach -
Scoop of whey protein with water -
Lean mince peas carrot potato (leftovers)
Red onion -
Hope this helps
26122 August, 2019
The end of Summer is in sight 😭
Next week sees the start of the back to school routine again and everyone will be getting back to normality 💯
That also means that people will be getting back into their health and fitness routines again 🏃♀️🏋️♂️🚴♀️
It would be very easy to turn to some awful restrictive diet as a way to try and lose the holiday weight gain 😨
But we all know how that will turn out 🤢😭😳
The best thing you can do is to;
- ✅ Eat sensibly ✅ Exercise regularly
✅ Don't starve yourself ✅ Don't turn to crappy Shake diets ✅ Don't punish yourself with exercise -
We have tears of experience with this and our Recipes for Success guides, allow our members to eat great tasting food and get great results 💯
So, don't end up like Mr Bean 😂😂
✅ #leanin2019 ✅
12122 August, 2019
This is one of the challenges that each team will have to take on at Farm Fit.
As a team you need to work together to move objects from A to B and back again in the quickest time! The question is what will those object be?!! 😉💪⏱ #farmfit#thestablesgorey#irishfitfam
10022 August, 2019
HOW TO FAIL A BENCH ☠️
Failing bench presses is not something that should happen regularly. However, things happen and it’s important to be prepared for the worst.
Note that in order to do what I’ve outlined in the video, you will need a power rack with adjustable pin heights. If you don’t have that I’d recommend A) getting a spotter or B) finding another gym.
I’m happy to keep answering these Qs to help you guys with whatever you’re confused about. Just comment below or DM me for future topics you’d like covered. 👍🏻
Also thank you @matthewmcg3 for the camera work 😁