Absolute heaven 😍😍😍😍😍 melted @fulfilnutrition Peanut Butter & Carmel bar!! Never eating it cold again 😂 topped with raspberries and pancake waldensfarms zero calorie sauce!
Add me on snap chat to see more katemoloney92 😊
Dumbbell Row Technique 😀Doc Fitness
Simple tips go a long way- as you can see the difference in my back simply from engaging my lat before each rep! As I've said so many times the difference of having a coach to notice these little tips to ensure you get the most out of your training all the time.
Great exercise to get that lean/toned back we are all after 😬 Give it a go!
Today's upper body session 💪🏻
▪️Barbell Rows @40kgx5 reps
▪️Dumbbell Bench Press @12.5kgx5 reps
Followed by Lat Pull downs & lateral raises with bench to finish 👊🏻😬
Doc Fitness
https://instagram.com/p/BCyM47PnKTx/
Dry-Humping a Dumbbell according to Doc Fitness 😂😂😂
Another simple exercise for the glutes can do this with a barbell or dumbbell once your getting a good squeeze at the top 😬
Superset with TRX crunches for 4 sets of 10/12 reps each 👍🏻
https://instagram.com/p/BCA_FItHKXN/
Started off on the highest box possible doing push ups & slowly worked my way to the ground. Now trying out different variations 👊🏻 Medicine Ball Push-Ups 😬@thedocfitness #alwaysmovingforward
https://instagram.com/p/BA993ROnKbX/
Last month was more focused on fat loss training- first time doing lunges with the barbell & god they were sore 🙈 4 sets ❌ 12 each leg @30kg followed by over head BD press 🏋🏼 This months training is a strength focus phase getting ready for some max testing in a few weeks time @thedocfitness 😊 Looking forward to getting our barbell babes strong as f**k!!! 👊🏻👊🏻👊🏻 @thedocfitness
https://instagram.com/p/-cU7zQHKTN/
I ❤️ the prowler ( said no1 ever).... 🙃🙃🙈🙈 horrible but great finisher after a hard session of Squats 🏋🏼@thedocfitness
#fitness #training #weighttraining #progress #irishfitfam #docfitness #goals #barbellbabes #lifestyle #instafit #instahealth #fitnesslifestyle #keep #moving #forward #ladieswholift #health #instafitness
https://instagram.com/p/-Of18MHKZh/
Loving training this month...
Short rest really does cripple you as the rounds go on
But if you ain't doing even the tiniest bit more as the weeks progress - maybe it's time to re-asses your training ladies..
Treadmills don't count
Every now and then we have a Pure 'StrongLady' style session where we do Big Bang basics as I like to call them..
- Tyre Drags
- Tyre Flips
- Low Rep Heavy Squats
- Heavy Kettlebell Swings
- Heavy Farmer Walks
And I'm not talking pink weights here, I'm talking Ladies no more than 50-60kg carrying their bodyweight and a half in their hands, swinging kettlebells that weight nearly the same as themselves!
But like everything this is built up over time, with the emphasis always on technique..
If you want results, you have to lift right. Secondly you have to lift heavy... Who's to say Ladies can't be Stronger than Men?
Because I can count 5 ladies right now in our Lean Ladies Program that are Stronger than their Partners :)
Our Lean Ladies program run at the Gym here in Kilcolgan every 2 weeks, We take Ladies that are SERIOUS about real life change and coach them every step of the way to a better quality of life.
If you're interested you can apply for your 12-Day Trial here; https://docfit.wufoo.com/forms/zlzl3j61b880m2/
Quick snippet from our Ladies training today - Running Hell and Back in the morn for Charity :)
Russian Swings - Core Work & pulling work
#trainright #leanladies
I wouldn't like to be in the ring with Gina anyways :)
Mighty stuff from our 9:45am lean ladies group - getting rid of stress, having the craic all while getting after your fitness goals :)
With such massive improvements the past 6 weeks I cannot wait for our new members starting this Friday but more importantly our current members constantly progressing forward :)
These two laughed at me when I told them they'd eventaully be swinging 20kg and 24kg's with perfect hardstyle technique..
Screw focusing on 'weight loss' - focus on getting strong as hell, eating food you love and taking part in events you never thought possible for yourself ladies..
Don't let that little yoke in your head hold you back - you won't beleive what you're capable of :)
Can't wait to bring 63 members to hell and back now in a months time for hell and back..
Onwards and upwards ladies :)
If you don't know how to have fun while working out - you're missing out ;)
These 2 daft Ladies are from our Lean Ladies 9:45am transformation Slot - which we will have 3 spaces available coming Friday week :)
Excited about the coming Weeks, changing more lives by the day :)
You can apply here for 9:45am if you're interested, but DO NOT apply if you cannot commit to 9:45am x3 times a week or are not serious about this - this is for Ladies that are action takers and ready to make some serious changes to their health, longevity and the way you look :) >> https://docfit.wufoo.com/forms/ktu68110e6wntx/
#LEANLADIES #RESULTS
****KILCOLGAN Ladies >> HUGE OPPORTUNITY *****
2 Galway Ladies wanted for our 6 Week 'Lean Ladies' Transformation Program @ 9:45am & 2 Ladies wanted for 7pm..
Galway's Most Successful & ONLY Group Transformation Program 'Lean Ladies' is now taking in members for our 9:45am or 7pm Transformation Program starting this MONDAY;
This is Specifically for Ladies that are tired of 'trying' things in the past & getting no where &;
- aged between 25-45.
- Want to drop of 15-30lbs+ of bodyfat ASAP
- Want to add lean & toned muscle for that toned look in the arms, bum, belly & legs..
- Get WAY Stronger while Feeling Like Fresh every day..
- Get that long-awaited Self Confidence back so you can simply enjoy life more, without feeling embarrassed..
This is NOT a program for know it all's, but for those willing to work hard, commit to training x3 times a week @ 9:45am or 7pm & get REAL results that last for life.
If you're SERIOUS about this you can apply here; https://docfit.wufoo.com/forms/lean-ladies-application-6-week-program/
From not being able to do I chin up with over 2 bands a few months ago here we've Kate rocking them out not a bother. .
Still assisted chin ups but by no means easy..
If you want to get real results that get you strong as hell not to mentioned toned as hell you have to put in the work..
This doesn't mean you have to hop up and do chin ups - this was built up over weeks and months.. but you must constantly challenge yourself to be and do better :)
As I keep saying, like Nollaig on the swings last night - our ladies are stonger than most Men..
Sadly we are now FULL for all our Ladies group training programs but if you want to stay up to date and get the infamous daily emails dedicate d to making you better in every way you can get on them here >> https://my.leadpages.net/leadbox/1407a5873f72a2%3A11ff827d6c/5645316556587008/
As I always say, most of our ladies are stonger than most Men :)
Nollaig showing us how it's done hardstyle swinging the 24kg - crazy to see such unreal results in short spaces of time..
As always keep moving forward :)
Last spot left for our lean ladies 6 week transformation program starting this coming friday for 9:45am; if you're interested you can apply here >> https://docfit.wufoo.com/forms/lean-ladies-application-6-week-program/
***How do you build a rock solid core, help get rid of back pain and get start to get really toned up?
Well Nutrition comes first obviously.
But; get someone to stand over you and push and punch you to make sure you're solid as a rock :)
Those are what REAL planks are, not hanging off your joints for ages without end..
Haha great work as always from our 9:45am Lean ladies Crew today..
We've currently one place left for our 9:45am Ladies 6 Week Transformation Program starting this coming Friday...
If you're serious about getting real results and have up to a stone to lose you can apply here; https://docfit.wufoo.com/forms/lean-ladies-application-6-week-program/
