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endorphins_zone. ๐Ÿ’ช๐Ÿผ๐–๐ก๐š๐ญโ€™๐ฌ ๐ข๐ง ๐š ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž?
- Tag a friend that needs this i

๐Ÿ’ช๐Ÿผ๐–๐ก๐š๐ญโ€™๐ฌ ๐ข๐ง ๐š ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž? - Tag a friend that needs this info! . Follow @endorphins_zone โœ… . So we want our muscles to get bigger, right? (Sure, some of you donโ€™t but this is still good info to have ๐Ÿ˜‹) . In order to make them bigger, knowing what they are actually made of is super important. Im not talking about the cell structures here, I mean the real basic building blocks. Iโ€™ll save the more specific stuff for another post ๐Ÿค“ . Water makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. So maybe getting that 3-4 litres in a day isnโ€™t such a bad idea after all ๐Ÿ˜‰ . After that we have protein. 18 % is very significant. Youโ€™ve got to make sure youโ€™re getting enough in your diet to satisfy the cellular demands . Rounding out the rest, we have fat, vitamins, minerals and some carbs, which all play their part in maintaining healthy muscle tissue. . Post credit @roballenfitness __________________ Be sure to turn on our post notifications to never miss a post! ๐Ÿ“ฒ __________________ As always, let us know if you have any questions at all! ๐Ÿค“ ___________________ #protein #proteins #musclebuilding #Nutrition #musclegain #nutritiontips #diet #dieting #healthysnack #healthyeating #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym #foody

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Oliver Plunkett X Reardens ๐Ÿ˜‚๐Ÿ˜‚ Good to get some afternoon rounds in with @ironmike_94 * * * * * * #mma #bjj #kickboxing #wrestling #boxing #irishmma #irishfitfam #sbg #cork #ireland #thehulk

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melissa_woz_ere. Honest to God lads, Crossfit fitness carries you through life...I cycl

Honest to God lads, Crossfit fitness carries you through life...I cycled 50km today on a whim, never thought I'd see the day, and I did it on a clapped out 20yr old bike ha ha. Used to hate even getting on a bike and used to struggle so much. I'm not saying it wasn't tough, in fact it was horrendous, but my mindset of working through the pain got me through it, ok I nearly rang my Dad for a spin home half way through but I persevered ๐Ÿ˜… Feeling so proud of myself, it's nothing for some people but a massive personal achievement for me! I'll be bolloxed for the week after it though ๐Ÿ˜ณ๐Ÿ˜‚ Not sure if the time is any good but I really couldn't care less @crossfitwaterford #cycling #crossfit #fitness #dead #feelingproud #feelinghappy #igotdis #waterfordgreenway #fitfam #irishfitfam #ukfitfam #progress #strongwomen #strongnotskinny

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niamhbuckley. A simple, fresh beef taco salad, minus the tacos but piled with flavou

A simple, fresh beef taco salad, minus the tacos but piled with flavour! โ€ข 5% beef fried with avocado oil & red peppers with lots of spices. Served on a bed of leaves, red onion, tomatoes, basil, 1/3 avocado and 25g 0% cottage cheese instead of sour cream! โ€ข A lovely afternoon reading and dozing in the sun ๐Ÿ˜Ž๐Ÿ˜ด... been a while since I've had a bit of down time to myself so nice to unwind & recharge, if only for a couple of hours! โ€ข P36g / F7.5g / C30g (orange & blueberries not pictured)

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I guess white shorts are acceptable now that Iโ€™m on holidays right? ๐Ÿ™ƒ #livingoutofasuitcase #someonecallthefashionpolice

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galwaystrengthandperformance. @ayshea540 doing her bit for the environment, she pulled the van home

@ayshea540 doing her bit for the environment, she pulled the van home to reduce emissions ๐Ÿ˜‚ With all the buzz around functional training you rarely see people promoting the idea of carrying, lifting, pressing and pulling heavy objects aka Strongman ๐Ÿค” Strongman Saturdays will be back next week at 2pm, โ‚ฌ10 for non members

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craig_blakemore. 197.6lbs this morning trying to keep it as lean as I can,trying to rea

197.6lbs this morning trying to keep it as lean as I can,trying to reach 220 this offseason 15 weeks to go

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us2ufitness. Little workout with these two bad boys today. .

300 metre ski erg
600

Little workout with these two bad boys today. . 300 metre ski erg 600 metre bike erg 15 push ups 6 KB Row e/s . This can be modified to make it easier or harder but itโ€™s around 30 minutes work๐Ÿ˜ . Have a great weekend ๐Ÿ˜

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167.5kg for and RPE8ish... Iโ€™ll take that.. cUrrent 1RM 175kg ๐Ÿ˜๐Ÿ™Œ๐Ÿผ loving having singles back!!! #powerlift #lift #lifting #strength #strengthsport #strengthmilitia #pull #push #conventional #body #weight #irish #irishpf #irishfitfam #fitness #training #sbd #squat #bench #deadlift #happy @strengthmilitiasystems @sbdapparel

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HEALTHY HABIT COUNTDOWN by @totalliferefinery Follow @fitnesssnlifestyle ๐Ÿ’ชโ € Follow @fitnesssnlifestyle ๐Ÿ’ช โ €โ €โ €โ €โ €โ €โ €โ € - โ €โ €โ €โ €โ €โ €โ €โ €โ € 9 Thousand Steps - Studies have show that the average person only has 5,000-7,000 steps per day! Take a walk over your lunch break and get that number up to 9,000 or even 10,000 steps to increase you activity and health!โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 8 Hours of Sleep - Research suggest that getting anywhere from 7-9 hours of sleep per night is ideal. This is when our body has a chance to rebuild and recover after all the stress we put it through during the day. โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 7 Glasses of Water - 70% our our bodies are made up of water, so it is crucial we stay hydrated throughout the day!โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 6 Minutes of Meditation - Meditation is a great way to start your morning, clear your mind, and put yourself in a good mood before starting your day!โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 5 Servings of Fruit and Veggies - We could all benefit from getting more fruit and veggies in our diets! Veggies high in fiber will also help regulate good digestive health!โ €โ €โ €โ €โ €โ €โ €โ €โ € - โ €โ €โ €โ €โ €โ €โ €โ €โ € 4 Stretching and Mental Breaks - Too often people are stuck at a desk or in a seated position all day. Take several breaks throughout the day to stretch and relax!โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 3 Health Meals and Snacks - by preparing your meals and snacks ahead of time you increase your chances of eating healthy and sticking to it!โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 2 Hours No Phone - Blue light from our phones makes it harder to get to sleep and get restful sleep!โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € 1 Session of Exercise - Hit the gym and do your favorite exercise, cardio or lifting weightsโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € #health #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

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noexcusescommunity. To build muscle mass, you need to make sure you're doing the right thi

To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. - Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. - Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted. - ๐Ÿ‘‰Follow (@noexcusescommunity) for more๐Ÿ‘ˆ - - - - #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

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It might sound sad! But I feel so happy to be back into the gym today! My body needed 2 weeks off and it loved me for it! But ๐Ÿฆ† me I missed training and being all sweaty! Back into my routine fully Monday back to work back to my bts family... The spin queen is back ๐Ÿ‘ธ๐Ÿผ 36 days until I'm back on the island for me das 40th! Gonna be a birthday he won't forget ๐Ÿ˜๐Ÿ˜ #backtotheisland

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rebuildneilpt. Just some examples of how I test my grit in different sporting discipl

Just some examples of how I test my grit in different sporting disciplines, while never competitive with others, always competitive with myself. I always give my best and can guarantee youโ€™ll never see me quit. Left to Right Top to Bottom: - Rep. Of Ireland Under 90kg Strongest Man comp 2011 - 100,000 Metre Indoor Row (7h29m) 2018 - Spartan Race - Trifecta 2017/2018 - Quest 12 (15h40m) 2018 - Freezbrury cold water immersion 2019 - Maurice Mullins Ultra Marathon 51km 2019 (8h00m) - Marathon Skip - 42,195 skips (8h30m) 2019 - Tour De Kilkenny 115km 2018 (6hish) - Wicklow Way Ultra - 100km completed (17h29m) 2019 - #irishfitfam #kilkennyfitfam #enduranceenthusiast #endurancetraining #mentalresilience #spartanrace #spartanraceuk #transformation #coldwaterimmersion #kilkenny #fitfamireland #irishmountainrunningassociation #onestepatatime

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How hard do you work when no one is watching?

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teacherlosingweight28. TOM well and truly hit. So after distracting myself with clearing drai

TOM well and truly hit. So after distracting myself with clearing drains (๐Ÿคข), 30 mins on the treadmill, making pickles and hoovering...I gave into my craving and had a piece of my caramel peanut butter millionaire shortbread..327calz. Delicious. And sorted the craving out. Now time to watch hocus pocus #clanmunro #munrofitness #irishfitfam #myfitnesspal #ukfitfam #fooddiary #foodjournal #caloriecounting #caloriedeficit #weightloss #macrocounting

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Chicken Satay with Basmati Rice&Fresh Cucumber.Definitely one of the best recipes from @dropchef #lovetocook #midweek

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clare_outdoor_bootcamp. Foam rolling can help relieve muscle tightness, soreness, and inflamma

Foam rolling can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise. - - 4 bootcamps a week, in 3 picturesque locations! - - Tuesday evening at 8pm at Knockalough Lake. Thursday evening at 8.15pm Labasheeda Quay. Saturday morning at 8am at Kildysart Quay. Saturday morning at 10am at Kilmihil. - - Exercise & fresh air;ย  good for the body and the mind! - - As always newbies are welcome! Pay As You Go Classes! - - #outdoorbootcamp #clareoutdoorbootcamp #asgardfitness #strengthandconditioning #strengthtraining #outdoorworkout #outdoorfitness #workout #bodyweighttraining #squat #Irishfitness #irishfitfam #fitness #fitfam #fit #instafit #kilrush #labasheeda #kilmihil #Kildysart #lissycasey #clare #ballynacally #coolmeen #ennis #wildatlanticway #thebannerreview

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Dave doing his thing at last week's IPL qualifier. 9 for 9 and PBs in all lifts. Not a bad ol day. Decent coach too. Credit to from @davesquats (@get_regrann) - IPL worlds qualifier. Squat - 235 (+2.5) Bench - 140 (+2.5) Deadlift - 242.5 (+2.5) Total - 617.5 (+10) @ 84.2 Yesterday went exactly to plan. My 2nd 9/9 performance this year with PBs in all lifts and grinders for all 3rd attempts, the way a 9/9 should be. A huge thank you to Matty and Ayshea, and to all the lads and ladies who made yesterday possible. My last lift of the day was an emotional one. I lifted with and against @tommyspike for years, he died a few weeks. He's all I thought of going into that last deadlift. Between the realisation that he's gone, the 9/9 and everything else, I just broke down. Yellow socks all day for the big man. ๐Ÿ’›

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clare_outdoor_bootcamp. Squat burnout finisher!
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4 bootcamps a week, in 3 picturesque locat

Squat burnout finisher! - - 4 bootcamps a week, in 3 picturesque locations! - - Tuesday evening at 8pm at Knockalough Lake. Thursday evening at 8.15pm Labasheeda Quay. Saturday morning at 8am at Kildysart Quay. Saturday morning at 10am at Kilmihil. - - Exercise & fresh air;ย  good for the body and the mind! - - As always newbies are welcome! Pay As You Go Classes! - - #outdoorbootcamp #clareoutdoorbootcamp #asgardfitness #strengthandconditioning #strengthtraining #outdoorworkout #outdoorfitness #workout #bodyweighttraining #squat #Irishfitness #irishfitfam #fitness #fitfam #fit #instafit #kilrush #labasheeda #kilmihil #Kildysart #lissycasey #clare #ballynacally #coolmeen #ennis #wildatlanticway #thebannerreview

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greystones_runner. Frank Duffy 10 mile this morning , rediculasly warm day for it ! Had a

Frank Duffy 10 mile this morning , rediculasly warm day for it ! Had aimed for 80 mins and came in at 80.22 I'll take that , great craic running again with @hughf_1981 and seen a few others I hadn't met in ages ! #irishfitfam #runnersofinstagram #halfmarathontraining #halfmarathon #marathon #marathontraining #brooksgts19

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clare_outdoor_bootcamp. A core and cardio bootcamp this morning!
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4 bootcamps a week, in 3

A core and cardio bootcamp this morning! - - 4 bootcamps a week, in 3 picturesque locations! - - Tuesday evening at 8pm at Knockalough Lake. Thursday evening at 8.15pm Labasheeda Quay. Saturday morning at 8am at Kildysart Quay. Saturday morning at 10am at Kilmihil. - - Exercise & fresh air;ย  good for the body and the mind! - - As always newbies are welcome! Pay As You Go Classes! - - #outdoorbootcamp #clareoutdoorbootcamp #asgardfitness #strengthandconditioning #strengthtraining #outdoorworkout #outdoorfitness #workout #bodyweighttraining #squat #Irishfitness #irishfitfam #fitness #fitfam #fit #instafit #kilrush #labasheeda #kilmihil #Kildysart #lissycasey #clare #ballynacally #coolmeen #ennis #wildatlanticway #thebannerreview

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