Despite my breakfast making an appearance on a few occasions, this was absolutely amazing! 😁 Such a fun sport, amazingly technical as well as physically demanding. Thanks @aidoworld you finally got your own back for all those leg days 😂😂 p.s the video seems slow... But trust me when you're on the bike going what felt like basically vertical its a lot quicker 🚲
Hey everybody. 👋 So just a little update on how my training is going. A lot of people have been asking me am I back in prep? Why am I doing so much cardio? What do I have planned? So this year I do have a little plan... I'm not going to say what that is quite yet, as I just want to finalize some things before I let everybody know what I have in the pipeline. It is something very different for me, as you may be able to tell from my training style. All I can say is my main focus right now is getting as fit as possible. But I am super excited and I am so glad to have my motivation back. I have great people around me who are pushing me to do something different this year. I plan on making 2020 a massive year for me. Giving back learning moving forward!
The day my soul mate became my fiancé ♥️💍 You will forever be my always @vaiga92 ❤️
First back day since I had to visit the doctor and spend nearly a week in bed with my back. (photo from last year also ). Felt great to get back into it, weight was kept light and focused on slow controlled tempos. Even did some cardio at the end! Onwards and upwards from here!!
A massive thank you to this bunch and everyone missing from the photo for not only being a member of @elev8galway but also supporting my business and providing me with the ability to wake up every morning and do what I love to do. 2019 has been a crazy year with many ups and downs but having a great bunch of people in and out of the gym has been amazing!
🔥Launching January 2020! 🔥 This will be a fully tailored 12 weeks of coaching with Daire in Elev8 studio in Galway City. The program is ideally suited to men who have struggled to pack on muscle mass or have hit a plateau in their physuie goals. What's included - 1. x3 one hour semi-private group sessions in Elev8 studio. 2. Customised and updated meal plans suited to your goals. 3. Continual progress and body fat analysis to ensure progress. 4. Use of our custom app to track meals, workouts, progress and much more. 5. 24/7 contact and support Plus much much more. If this is something you may be interested in get in contact today by phone or email. Only 5 spaces available.
@kazanoohairstudio with the quality cut and snow white transformation ❄️🏆
The truth is in the eyes 😉 What an amazing Tuesday so far, in with clients since 7am, egg muffins for breakfast cooked by the amazingly supportive @vaiga92 then a nice jog up Silver Strand in the pissing rain... Now to have my yogurt pot with geek yogurt, 2 scoops of @optimumnutrition_ie whey isolate, then into a corporate wellness class and plenty more clients until 8pm this evening. May even get a weight session in 😁 Happy Tuesday everyone!
Front on or side on? Always felt like I needed more width across my shoulders from a front shot.. Who knows maybe next year I will 😜
I remember this day very well! It was a few weeks post show and I was deciding what to do next... my body was telling me to stop and take some time off and my head was telling me to stay going, stay pushing your body. But I just didn't have it in me, I gave up 4 solid years of my life to be 110% committed and it takes a toll on your mind and body especially when you are 20 years old. I'm proud of my achievements to date competing wise, but also how I've been growing as a person. I've discovered things about myself in the last 2 years away from competing that I never even knew. So stay learning, stay growing and always strive for happiness! Perfection does not exist, but happiness does! Peace.
Honest physique update! No filters, no nice lighting etc. Just me hitting a side pose... do I look shredded, no! But am I happy, yes I actually am. I've managed to maintain a decent level of muscle, a lot of my strength and more than anything I'm enjoying training again. Now with a focus on just enjoying my sessions, staying healthy, improving my fitness levels and reducing my bodyfat to around the 12% area. Patience and small wins along the way will keep me motivated! A massive thank you to @fit4food .ie also for helping me keep my diet in check over the last few months! There guys have helped me out so much, with having less time to cook and eat the meals have been a life saver and a big reason I have maintained a decent level of muscle!
Super happy today as I hit 120kg on my bench which is the first time in a very long time that I have even attempted to bench press! Struggled with motivation and injures since the beginning of the year, really exciting to have my mojo back before the end of the year to see what I can achieve before going full speed into 2020! 😈 Thank you to @galwaychiro and @optimumnutrition_ie for sticking with me through my injuries, coming back with a bang!
Got my delivery of @fit4food .ie again today! The meals have been keeping me fuelled as I get back into training, not only that but I enjoy eating them! They taste great, all fresh ingredients and they offer nationwide delivery! They have lots planned for the coming year, so keep and eye on their page @fit4food .ie 😉 We also might have something big coming... 😉😉
So today was my 4th session in @galwaychiro 😁 I've never been to a chiropractor before and being honest hadn't much knowledge as to what they could do for me. So I went in open minded and welcomed the idea of someone helping me get back training and even relieving the pain I have been experiencing in my hips and back over the last few months. So with the sessions and the exercises Claire has given to me I can happily say I'm not only back training but also PAIN FREE!! I still have some work to do with my mobility and keeping my hips free, but I'm sticking religiously to my stretches and I'm feeling so much better! Just want to say thank you to all of the wonderful staff in @galwaychiro and the comeback is on! 😉😈 #elev8galway #galwaychiro #chiropractor #painfree #recovery #exercise #training #mobility #stretching #rehab #galway #galwaypt #fitness #fitnessmodel #bodybuilder #bodybuilding #back #spinehealth #athlete #optimumnutrition #fit4food #running #ireland #irishfitfam
I'm turning 25 years old on the 31st of this month and it also marks roughly 12 years since I discovered the amazing feeling of working out! All be it with some water bottles in my bed room, doing endless squats, push ups, crunches anything I could find to use as a form of weight I would use it. It's safe to say it changed my life and I now not only work in the fitness industry, but own my own studio, have helped hundreds of people change how they feel and look and accomplished some big goals along the way. Fitness has taken me on a journey that I dreamt of when I was going to the gym at all hours of the morning and night. It has been a journey with many ups and downs but I can happily say the ups always outweigh the downs! So to mark this I have decided to kick start my online coaching platform again. I have just launched a 40% sale across the whole store, from personalied programs to photo shot prep packages. Click the link in my bio and I look forward to working with some of you.
Swipe for workout >> Ask and you shall receive... a lot of you responsed to my poll about seeing more of my workouts now I'm back to nearly full strength with my back injury. So here's another quick and simple Shoulders & Biceps Workout. The pump is nasty 😈 1A. Seated shoulder press 5x10 B. Lateral/front raise 5x20 2A. Seated incline db curl 5x10 B. Seated incline bd curl with twist 5x10 C. Seated hammer curls 5x10 Rest 1 minute.
Swipe for workout >> One of my favourite Chest & Back workouts when I'm stuck for time or just need a quick pump! 1A. Incline chest press x10 B. Incline chest flyes x10 C. Incline push ups x Failure 2A. Bent over db row x10 B. Single arm row x10 5 rounds with 1 minute rest.
Surround yourself with the people that bring you up, make you laugh uncontrollably and no matter what make you smile! Sometimes we all get a little caught up in the rat race to be the best version of ourselves. But sometimes we just need to live in the moment and appreciate where we are. Then when the time is right go hard again... don't be afraid to just sit still and rest for while. That doesn't make you a failure and it doesn't mean you're not "grinding" you're just recharging 😁 Shot by @its_peppe_b 📸 Hair by @kazanoohairstudio ✂️
Let's talk Nutrition! Anyone who has worked with me will know the importance I place around nutrition and the correct approach for every client. Whether you're aiming to be the first home in an Ultra Marathon, or competing on a world stage in bodybuilding or even just trying to improve your fitness and overall health. Your first protocol should be to look at nutrition, but it can be confusing to find out what's best for you. I am now a little over half way through the @optimumnutrition_uk Course for Health & Performance created by industry leading experts and I am really enjoying it. It is full of easy to understand information that is broken down really nicely so that you learn the basics of nutrition from the ground up. There are 10 x 45 minute modules with a small exam at the end of each module which I really like as you have to pay attention to the modules or you will not be allowed move onto the next module. Some module examples are - - Introduction to nutrition principles - Debunking myths associated with weight loss - Hydration for health & optimal performance - Nutrition to support lean muscle mass The course can be completed at your own pace and after you have completed it you will receive an Optimum Nutrition Coaches pack, and a nutrition certificate accredited by the Afn. The course is also CIMSPA & REPS recognised and you will earn 4 and 7 CPD points upon competition. The course costs €99 and is open for enrolment now! If you have any more questions feel free to DM me or comment below.
I swear I'm not normally this angry when I'm training... well only when doing sled runs with @kimmayco and @thehiitman at the @lifestylesports launch of the new Metcon 5's 😅 That was one intense workout, but it sparked my love for circuit training again! Even when I was focusing on being a "bodybuilder" I was worried about losing my mobility and athletic ability as endurance and fitness isn't a focus when you're trying to bang on as much muscle as possible... but thankfully I was always able to run 5k's with ease, perform 15 or more muscle ups and contrary to what people think I was more flexible back then than I am now! So can you be a bodybuilder and still remain athletic? 110% yes! Even when I hit 100+kg I was still athletic as hell. I've yet to see a bodybuilder who cant touch there toes and yes they can run up a stairs without being out of breath... myths debunked! 😅