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Savage shoulder workout this evening in the gym! 🔥 Pushing my physique a bit more in 2019... striving to work on weak points like shoulders and arms.... 🥦 A1: Shoulder Press 5 X 6-10 A2: Side raises 5 X 12-15 B: Machine press triple drop set X 3 (8-12 reps in each set) C: Wide to Narrow upright row 3 x 12-15 reps each . What’s your favourite shoulder exercise?? Comment below and let me know...🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🍞Carbs At Night🍞⁣⁣⠀ ⁣⁣⠀ New year, new you - yet the same old questions filling my inbox - which I don’t mind really, because if it’s a myth I can debunk then I am happy to do it. And if there is one prevailing myth or question it’s this one - does eating carbs later in the day lead to weight gain or prevent weight loss?⁣⁣⠀ ⁣⁣⠀ The answer, you'll be glad to hear is no. There isn't a difference between carbs in the morning or in the evening. Bread doesn't know what time of the day it is and it certainly doesn't contain any more or less calories going by the clock!⁣⁣⠀ ⁣⁣⠀ Typically what it comes down to is the person. Many people can struggle with over eating or eating while bored. The evening is also a time when we have less on our minds. Work is over, dinner is done, the kids are down for the night. Tiredness and boredom hits, many of us start to snack or grace on foods about the house. This on it’s own can lead to an increase of calorie intake which takes you out of a deficit, impacting your fat loss. But another common issue is people tend to be too restrictive with their diets, leading to “slips” and episodes of over-eating or binging, which has the same net effect.⁣⠀ ⁣⁣⠀ It's not the carbs that are causing the weight gain - it's the surplus calories. So, if you can practice moderation and control then you should by all means include carbs in your diet all throughout the day. So long as you're in a deficit the timing of the carbs won't lead to weight gain.⁣ As always, the focus should be on a well balanced diet that you can enjoy and adhere to - if you need any help with this just let me know!⁣⠀ ⁣⁣⠀ Look after each other and chat soon,⁣⁣⠀ Ryan⁣⁣⠀ ⁣⁣⠀ ⁣⁣⠀ ⁣⁣⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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marwankillu. 🍞Carbs At Night🍞
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Tag a friend who’s missing out on those sweet s

🍞Carbs At Night🍞 ... Tag a friend who’s missing out on those sweet sweet carbs after 8pm 😉 ... There isn't a difference between carbs in the morning or in the evening. Bread doesn't know what time of the day it is and it certainly doesn't contain any more or less calories going by the clock! ... Typically what it comes down to is the person. Many people can struggle with over eating or boredom eating. And it just so happens that many carb sources are not only delicious - but a quick and easy snack source. That combined with a person who struggle to control urges or practice moderation usually leads to over eating. Taking them out of a deficit and into a surplus - leading to weight gain. ... It's not the carbs that are causing the weight gain - it's the surplus calories. So, if you can practice moderation and control. You should be all means include carbs in your diet all throughout the day. So long as you're in a deficit the timing of the carbs won't lead to weight gain. Credit @ryanc_fit . . . #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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Vitamin G is scientifically proven to put 30-50% onto all lifts in the gym! #fact ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan

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Two sick lower body supersets!🍑 🔥 Training @viviennehobson this evening.... and put her through both of these at the start of her session!! 🥦 Try 3-4 sets of 10-15 reps each for some serious heat in your lower body! ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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Tag someone who loves training glutes!!🔥🍑 🔥 Training @viviennehobson the other day.... and put her through this one at the end of her session!! 💪🏾 This is one of the toughest finishers to a lower body/glute session... 🥦 Try 3-4 sets of 20-30 reps each for some serious heat in your 🍑 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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30 minute calorie blast!! 💪🏾 Try either one of these workouts or a combination of the two.... 🔥 Warm up and cool down 3-5 mins either side of these.... 🥦 Took client @really_very_ginger through both of these on Sunday and I tried them myself last Friday! 🔥 If you want a savage burn in your legs, whilst also making calorie output give this a shot! . Every 3 mins (for 10-15 mins) 30 seconds max effort bike 15-20 kB swing 20 jump lunges **Remaining time is rest** OR Every 3 mins (for 10-15 mins) Max calorie on bike 30 seconds Banded kB swing Squat jump to step **Remaining time is rest** . Job done🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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Stuck for time?? Want to get in and out of the gym in 30 mins? 💪🏾 Try either one of these workouts or a combination of the two.... 🔥 Warm up and cool down 3-5 mins either side of these.... 🥦 Myself & @jasonm7 done a full chest/arms workout before doing this one and I’m not joking... my arms are hanging today🤣 . Every 2 mins (for 10-20 mins) 10 calorie row 10 push up 10 bicep curl 10 tricep push up **Remaining time is rest** OR Every 2 mins (for 10-20 mins) Max calorie on bike 30 seconds 20 jump lunges (10 each leg) **Remaining time is rest** . Job done🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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Feeling like I need to get a sleeve tattoo to fit in...🤣 💀 My man @ichsaule showing @jasonm7 some stretches and mobility over the weekend as we’re not always about that Iron life.... we sometimes stretch🤣 🤪 In all serious though mobility and stretching are something I encourage my clients to do but in all honesty do not listen to my own advice and neglect it big time.... 🙌🏾 If you’re like me and don’t really enjoy the mobility side of things I’ve got some little things you can do to bring it into your routine a bit more... . 1️⃣ Mobilise in between sets... instead of pissin around on your phone (GUILTY) in between sets use this rest time to mobilise more... . 2️⃣ Netflix and stretch... rather than just completely flaking out watching Netflix why not do some stretching whilst you watch your favourite series... (mine is new season of Narcos at the moment) 🙌🏾 3️⃣ Use mobility exercises than incorporate more muscle groups... you’ll cut down on your time stretching/mobilising and you’ll feel so much better.... example - in this snap Jason is doing a Jefferson curl which will not only stretch out his hamstrings but help with decompression of his back and shoulders😊 🍟 Hope this helps...😊 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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Full fire squad workout today with @ichsaule & @jasonm7 🔥 Tag your workout partner below and try this finisher on a lower body day! 🥤 Myself, @ichsaule & @jasonm7 done a full leg workout before doing this one so legs are going to be hanging tomorrow🤢 ✅ For time: (as fast as you can) 30 seconds max effort row 30 bodyweight squats X 10 rounds ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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Anybody else affected by the weather lately? Feel like motivation is low due to the manky weather in Ireland at the moment..... 🥦 This is a major throwback because we’re both missing the sun BADLY... 🚹 This time last year myself and @viviennehobson were in LA for a week and then we made our way to Atlanta for a few days as I was recording for @fitradio !! 🥤 If you’re feeling a bit “meh” and like you’re just not up for it I’ve got some tips that I’m using to stay on top of things this winter: 🍏 1️⃣ Train early... get your training done in the morning.... if your schedule allows you getting your training done and out of the way will allow you to come home and just chill in the evening! 🥦 2️⃣ Get yourself a training partner.... meeting a friend/family member in the gym daily will give you some added accountability to keep showing up... 🙌🏾 3️⃣ Join a class.... if all you have to do is show up and get a good sweat on without having to figure out/think of what you’re doing in the gym this makes things a lot easier! Also having people around you in a class environment will give you the extra push during your workout! 🍸 4️⃣ Set some mini goals... this is the time of year where people completely give up on their goals and let things roll over during Xmas... reassess your goals and see if you can set some mini goals in the run up to/during Xmas! ➖➖➖➖➖➖➖➖➖➖➖➖➖ 📸Instagram: @Thebodysmyth 📧Email: Info@aaronsmythpt.com 👻Snapchat: aaronsmythpt 🌎FB: Aaron Smyth - Theaaronsmyth 📹YouTube: The Fit Life 🐤Twitter: Aaronsmyth_pt⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ . #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🤔 Situations Change 🤔⠀ ...⠀ This is genuinely one of the best lessons I've learned in life. To understand and accept that situations change. I know it sounds silly and obvious, but we often over look it in the moment.⠀ ...⠀ This understanding has helped me to get through some very difficult periods in my life, especially over the last 2 years or so, and it's also helped me to get so much more enjoyment out of the good times.⠀ ...⠀ It may sound counter intuitive, but accepting that a good thing won't last is the key to enjoying it more. If you had a lifelong, never ending supply of your favourite treat, how long before you get bored of it? How long before you stop appreciating it? But if you know the treat you have now won't last, that it may be weeks before you get it again, you'll saviour it. ⠀ ...⠀ The same idea with the bad times. Accepting they won't last helps the process. One phrase I like to keep in mind when I'm having some tough times is "it sucks for now not forever" - this helps bring me back to the present moment, with the problem I have at hand rather than imagining a life caught in an endless struggle.⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🚑 Recovery 🚑⠀ ...⠀ Did you answer yes to any (or all) of the above? if you did - it could be a good indicator that your recovery isn't where it needs to be.⠀ ...⠀ All the rage on social media these days is to be the first person up in the mornings, always rising and grinding, getting that bread, finessing deals, making moves, hustling while everyone is sleeping etc. It's all such a load of bollocks. ⠀ ...⠀ No dream or goal is worth sacrificing your mental or physical health for. Think about it, where's the value in "hustlin" for that dolla when you're broken down and too tired to spend it? Prioritise recovery.⠀ ...⠀ I'm not saying that you shouldn't work hard, you most certainly should. But these days we're inundated with posts about "the grind" to the point where we feel guilty for needing a day off. Wanna know what I did last week? I had 4 days off because of the flu. That's right, a runny nose and sore throat and I tagged myself out for 4 days. ⠀ ...⠀ Many of you will think that's "soft" or that I'm a wuss. Okay, feel free to think that. But the work I didn't get done the last 4 days is nothing in comparison to the work I'd lose if I "powered through" and ended up crashing. That's not to say that the crash would have happened right away - it may have taken 6 months before it caught up with me, but make no mistake, it would catch up with me. The cheque always comes due.⠀ ...⠀ Never feel guilty about putting your well being first, there is always time to "hustle"⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🤔 Not Losing Weight? 🤔⠀ ...⠀ We all know that the key to weight loss is a calorie deficit - without it you won't see progress. Typically people reach out to me saying they are in one yet still struggling. So here are a few areas you may have to address.⠀ ...⠀ 🍫 Treats & Weekends - Often the food logs show a calorie deficit, what they don't show however is the food not logged (duh). Contrary to popular belief - the handful of sweets you scoffed at reception have calories. It's very easy to just pick at snacks mindlessly without tracking and these calories add up. Likewise - calories at the weekend still count.⠀ ...⠀ 🚶Low Activity - Your daily activity outside of time in the gym comes into play. If you spend a lot of your time outside of the gym in low/no activity mode - you're not burning as many calories as you think, and probably not moving enough to create the deficit you think you have.⠀ ...⠀ 😠 Stress - When you are suffering from stress (especially over long periods) it effects your hormones. This can lead to all sorts of issues which not only inhibit fat loss, but may also lead to weight gain.⠀ ...⠀ 🥑 Healthy Foods - It's shocking how often we believe that "healthy" foods are low calorie when it often isn't the case. You do need to be mindful of their calorie content. ⠀ ...⠀ 🍽️ Portions - The dinner for one you just ate may have actually been 3 servings. The calories on the label are typically by portion, which is often more than one - so keep an eye out.⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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💥WHY YOU HAVE "TIGHT" HAMSTRINGS💥by @syattfitness ⠀ -⠀ 🦄The thing about tight hamstrings is, many times, they aren't really tight.⠀ -⠀ ☕️Even if they FEEL tight, they're often being over stretched because you're standing like Kim K (pelvis tilting forward, low back arched, butt sticking out) which tugs on your hamstrings and stretches them further. This is one reason why people *think* they have tight hamstrings - because they feel tight, even though they're actually over stretched.⠀ -⠀ 🦄In this case, the "fix" is not to stretch your hamstrings. That makes it worse. Instead, you want to focus on strengthening your abs and glutes because weakness in these two muscle groups (coupled with tight hip flexors) cause this whole mess of muggles to happen in the first place.⠀ -⠀ ☕️There are many hundreds of spells and charms and exercises to strengthen your abs and glutes. The simplest and, arguably most effective, being planks and glute bridges. Do these daily (twice daily, if you can) for 1-3 sets of 15-30sec planks and 8-12 glute bridges. As you get stronger, progress to more challenging variations of each (single leg planks, single leg glute bridges, etc).⠀ -⠀ 🦄Important to note, this does not apply to everyone. Some people really do have "tight" hamstrings. Many men, for example, just have terrible mobility and would do well to stretch their hamstrings daily. But many athletes and women fall into this "Kim K Posture" (Anterior Pelvic Tilt) and relentlessly try to stretch their hamstrings but never make much headway and this is exactly why --> their hamstrings aren't tight, they're actually over stretched.⠀ -⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo.

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🤔 How's Your Memory? 🤔⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ The best lesson my dad ever taught me - when you tell the truth you never have to remember what you said. And it's served me quite well so far 😉⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🍻Calories in Alcohol 🍻⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ I get asked this on an almost daily basis - so, reposting this graphic again for the weekend. As always - be sensible and be safe and have a great weekend!⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🛑Sitting🛑 by @trainwithcarsen ⠀ _⠀ We live in a world today where a lot of what we do involves sitting down for prolonged periods of time. Unfortunately, this takes a toll on our bodies and significantly effects our posture. ⠀ _⠀ Poor posture can lead to poor breathing habits, reduced cognitive function, drowsiness, altered mood, and so on. ⠀ _⠀ The main thing you can do to fix your posture at your desk (or walking) is to be conscious of it. You should be asking yourself throughout the day - “how’s my posture”Then make the adjustments - pull your shoulder blades down and back, tuck your chin back, and sit up tall.⠀ _⠀ Ideal posture is when the head, shoulders and hips are in alignment. Keep that in mind when adjusting your posture. ⠀ _⠀ When you are hunching over your desk all day, the postural muscles that are responsible for providing support become weak and lose the ability to provide support. That is why it’s crucial that you are strengthening your entire posterior chain (backside of your body). This will keep your postural muscles strong and supportive. ⠀ _⠀ YOGA 🧘‍♀️- We are all well aware of how tight the human body can get after a long day of sitting. Tightness=tension and tension=stress. Do yourself a favor and take a yoga class. Yoga is fantastic for strengthening balance, alignment, motion, and reducing tension in the body. Plus, after taking a yoga class you will learn and understand different yoga poses that you can start incorporating into your daily routine. ⠀ _⠀ Lastly, get up and move more frequently throughout the day. It’s easy to fall into poor posture for prolonged periods of time when you’re stuck sitting at a desk all day. Getting up and moving around will get your blood flowing, and revamp your brain. ⠀ _

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🤔 Can't or Won't 🤔⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ Just your daily reminder to stop making excuses, to be frank and honest with yourself. If you don't want to do something, just say so, don't let negativity creep in by telling yourself you can't.⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🍫 Foods You're Allowed to Eat 🍫⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ There is never any harm in reminding you that no food should be off limits. The trick to long term sustainable weight loss and maintenance is a diet which includes the foods you enjoy.⠀ ...⠀ Understand and appreciate that some foods provide more nutritional value than others, but also appreciate that we have an emotional relationship with our foods - so don't ignore it. Enjoy these foods in moderation as part of an otherwise balanced diet and you can't go wrong.⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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💪🏻Different Rep Ranges💪🏻 by @nickkrantzfit⠀ .⠀ Follow @nickkrantzfit for daily fitness, nutrition, & motivation!🔥⠀ .⠀ Generally, resistance training workouts are divided into sets of repetitions (aka reps).⠀ .⠀ 💪🏻Often the number of reps reflects the amount of weight used, or the technical complexity of the exercise. For example:⠀ - To do a set of 15 reps requires less resistance than an all-out MAX effort set of 1 rep.⠀ .⠀ 🔥If you’re looking for explosiveness, you might use lower reps. If you just want to do a moderate, controlled repetition, you can use higher reps.⠀ .⠀ 💪🏻The lower the repetition, it is crucial that your form is in check for injuries can occur much quicker with a large amount of weight. Proper rest during the Power & Max Strength reps is also important to give your body time to rejuvenate to coming back for a full on max effort.⠀ .⠀ 🔥The higher the rep range, the shorter the rest period because the weight will not nearly be as difficult as opposed to a max strength of power. So keep the volume high & intense!⠀ .⠀ 😬If you found this useful, be sure to tag a swole-mate!⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🔥Make Mistakes 🔥⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ Everyone in life had to start somewhere - the people you follow online, the people you work with. Whatever they have achieved they were once a beginner. Never be afraid to fail and learn. ⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🌏Weight Loss Around The World 🌏⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ I've seen quite a few of these types of post popping up lately and, once again Instagram you got ya boy scratching his head. Yes, people around the world have different diets. Yes, different countries have different rates of overweight/obese inhabitants. That is not down to the types of food they eat - but the quantity.⠀ ...⠀ It is human nature to use the resources we have available, it's how we survived. Do people along the Mediterranean eat a diet rich in seafood because of "fat melting healthy fats and oils"? No, they eat a lot of fish because they have a lot of fish. A culture's typical diet is largely based on the foods they have most readily available.⠀ ...⠀ These diets are based on ignorance and vulnerability in order to make money. The real trick to losing weight is a calorie deficit. Protein is good. Carbs are good. Fats are good. Enjoy them all. Eat in a deficit and you will lose weight. Eat them in a surplus and you'll gain weight - regardless of where you are in the world. ⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🔥FAT LOSS TAKES TIME🔥 by @mazerfitness⠀ -⠀ 🐣Enough people have been messaging me like “how can I achieve my fitness goals in 4 weeks from now?” or “I have a few weeks to get in shape, any ideas?”⠀ -⠀ 😉It’s like, yeah how about starting 12 months ago? You see, you’re asking the wrong questions. You’re being impatient, and that will NEVER work in this thing called fitness.⠀ -⠀ 👊It’s not a quick fix, or a 12 week program that will get you in shape. Maybe you’ll get in shape but let’s see how you look 12 weeks after you finish that program. You’ve probably gained everything back..⠀ -⠀ You don’t need just a plan, you don’t need just some food. You need long lasting HABITS and strategies that will last you forever⠀ -⠀ Want to know the reason why all of my coaching clients succeed in this fitness thing? Because we’re not focussing on the outcome. We’re focussing on the journey, creating habits and learning strategies. That’s what it’s ALL ABOUT!!!!⠀ -⠀ You see, if information were the solution, you’d already have your body. You know what to do. Strength train, dial in nutrition add time and voila. But the psychology and actual habit creation piece of the part is what you’re not focussing and what you SHOULD be focussing on.⠀ -⠀ ❤️Much love, talk soon, Dennis⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🤔 Sincerity 🤔⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ What do you think? Agree/Disagree?⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🏃‍♂️Cardio🏃♂️⠀⠀ ...⠀ ⚡Follow @ryanc_fit for daily motivation, nutrition and fitness content just like this!⚡⠀ ...⠀ If you think the debate about sugar is bad, try talking about cardio. HIIT vs LISS, fasted vs non-fasted and even whether or not you should do it at all. One thing you can't dispute however is this - cardio is great for you. ⠀ ...⠀⠀ Let's ignore fat loss for a second here and talk about health. Because let's be real - that should be the primary focus above all else. Cardio is great for your health. There really isn't any reason not to include it. But like everything else in life - it has to fit. ⠀⠀ ...⠀⠀ Your cardio should be something you enjoy. A part of your schedule that you look forward to. If it isn't then you have a big problem. The great thing about cardio is that it doesn't need to be 40 minutes on a treadmill - get outside for a walk, jog, cycle, football, play ding dong ditch - whatever works!⠀⠀ ...⠀⠀ Cardio improves your heart health, improves cognitive function and aids recovery. One of the best ways to ease muscles soreness from a workout is to get some steady state cardio in (it pumps blood to the muscles - providing nutrients and flushing lactic acid out). ⠀⠀ ...⠀⠀ Using cardio as a tool to "make up" for "bad" eating is a red flag. Taking this approach either creates or sustains an unhealthy relationship with food. We all make mistakes - acknowledge it and learn from it - never punish yourself for it. Whenever you slip up, just get back on track with the next meal.⠀⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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🚑Recovery🚑by @iqphysique96:⠀ ...⠀ You ever come to the gym and feel like you are just not ready to kill it?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You may not be recovered. This could come in the form of fatigue, muscle soreness, inflexibility, and low psychological arousal. Before you try looking for supplements, the absolute best things you can do for recovery is providing adequate calories and protein for your body. If you are bulking with a non-existent or inconsistent calorie surplus, you won't recover that well. If you are cutting and you are eating way too few calories, you may not be in the best shape to perform. Protein is the building block of muscle, so you will want at least 0.8 g/lb to maximize muscle protein synthesis.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This should go without saying, but sleep is absolutely vital for recovery. Sleeping 7 hours is straight up not enough for me. You can make all the excuses in the world. But if you are not getting enough sleep, make it a priority!⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everything else...foam rolling, active recovery, supplements, etc. comes after the fundamentals. And don't forget, you cannot provide an overloading stimulus and actually adapt AKA make muscle gains unless you recover.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have any questions, don't hesitate to leave a comment or DM me!⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Hamaad⠀ #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary#iifym #weightlosstransformation #fatloss #dieting #fitnessfreaks #healthyrecipies #nutritioncoach #highprotein #calories #intermittentfasting #eatingwell #cleaneating #fitnessfood #losingweight #losinginches #ryancfit #healthyweightloss #weightlossinspiration #weightlossmotivation #weightlosssupport #eatyourveggies #bodybuildinglifestyle #leangains #dietplan #paleo

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