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@cc_fitness_

#preparationbeatswillpower every time..... it takes away all the guess work, “what will I have? can I have this? What lunch special is the better option?” 🤯 - - - Take will power out of the equation by being prepared, always look for a solution rather than dwelling on a problem and taking the easy option out “it was there, it was out of my control” etc.... - - - You’ve two options in every scenario; one will put you closer to your goal the other will put you further away! YOU have the POWER to make that call! Choose wisely! 😀👊🏻 - - - - - #food #nutrition #preparation #healthyfood #healthy #lifestyle #gym #fitness #weightloss #fatloss #fitfam #bodybuilding #weightlifting #crossfit #instafood #foodprep #beef #rice #saurkraut #ricecake #peanutbutter #banana #eatbetternotless #strength #fitfood #prepped at Clontarf, Dublin

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@cc_fitness_

Trying to maintain / lose weight? 🧐 - - - - Add an extra side portion of veg or homemade veg soup to your main meals! Increasing the volume of food & fiber, meaning you’ll be fuller for longer without taking on excessive amounts of calories. - - - - - #eatbetternotless #food #nutrition #diethacks #preparationbeatswillpower

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@cc_fitness_

Eating foods that are high in trans fat and sugar aren’t good for us. And although they taste good / easier to grab on the go, we aren’t giving our bodies the respect they deserve when we consume these foods. - - - - We are telling ourselves that our bodies aren’t worth the time, money, and effort it takes to buy better foods and make healthy nutritious meals. We are telling our bodies “I don’t want to waste my energy on filling you with what you need. I just want to do what’s easy instead.” This isn’t respect! - - - - Most of the time, we look for the absolute best option we can get when it comes to cars, homes, holidays etc.... We want to make sure we can get the biggest TVs or the best clothes because we feel we are worthy of the best we can afford. We need to start viewing the food we eat the same way. Isn’t it best to respect your body enough to ask what’s going into it before you eat? Once we begin to view eating right as a form of self respect, we will be able to create better, healthier and more sustainable habits which will lead to success in looking/feeling how you want to. - - - - - #food #nutrition #respect #transformation #eatbetternotless #preparationbeatswillpower #health #healthylifestyle #healthyfood #foodie #gym #fitfam #irishfitfam #qotd #motivation #fitspo #fitfamuk #eatrealfood #fitness #instafit

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@thefitclinic

Last one! 18.5 has been released and makes for the final Open workout for 2018! And so the final tip is sort of all encompassing and, like the previous tips, is dead simple. I’m not going to give you a formula for curcumin dosing extrapolated from rodent studies as mg/kg of bodyweight in humans to give you a 0.067% reduction in the inflammation of your left index finger for when you grab the bar - no (curcumin is fantastic by the way! - I’m not knocking it). . The point is getting the basics right is foundational for a reason. You have to build on them if you want to get anywhere. Master them. This week’s #CrossfitOpenTip is to have the preparation work done as it relates to your nutrition. If you want to perform well you have to eat well. If you want to eat well the food has to be there for you to eat when you need to eat it. So make the time to get your meals prepped ahead of time so that they are the easy option to ‘grab’. That way you won’t be stuck and you’ll be well-nourished and well-fuelled to perform as best you can. . For the meal prep. formula to be successful you need to first know what you’re going to make -> then go get the ingredients you need -> then set aside the time to cook it. It should only take a couple of hours a couple times per week once you get practiced at it. . Some tips are: . — Always think past the current meal you’re cooking. Always make more or do a little bit extra as a forethought to making life easier for future you. NEVER just cook that meal if you want to minimise the time you spend meal prepping. . — Get a party going with your kitchen appliances. Get them all going when you’re prepping to again maximise efficiency. You could be cooking rice and mince on the hob while you roast some fish & veggies in the oven while you have chicken on in the slow-cooker and have yet even more veggies cooking in the microwave while you have some bacon going in the George Foreman. Get turnt up in the kitchen and make it a party. Remember it takes just as long to roast two chickens as it does to roast one. . That’s it! Best of luck in 18.5. Make it a good one and enjoy the celebrations afterwards 🎉🏋🏻‍♀️🥂 . Coach Brian

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@cc_fitness_

Well what a weekend that was... 🏉🏆🦌🍺🥃🍔! - - - - I’m assuming a lot of people are in the same situation today, “how do I undo what I did?” “I can’t believe I put that much on!” Etc... but more than likely your retaining water from excess sugar / alcohol / carb consumption that you hadn’t been consuming prior to the long weekend. This will subside by the end of the week usually....as long as you get back on track. - - - - So how do we get back on track ? (1) Hydrate - start your day with water and make it your no1 drink for the week... it helps to rehydrate the body and remove toxins (🍺🥂🍷🥃🍸🍹🍾). (2) Avoid Starchy Processed Carbs - after the weekend indulgence let’s give the body a rest from processing these foods, let’s try focus on high protein, moderate fat and moderate carb diet and prepare most of our food in advance ( #preparationbeatswillpower ) (3) Don’t starve yourself / skip meals - #eatbetternotless try eat lighter meals that are high in nutrients. My go to is a couple of scrambled eggs with some spinach. Not only does this provide much needed energy but eggs also contain cysteine, a substance that is said to break down the hangover-causing toxin acetaldehyde in the liver. Spinach is also a great source of vitamin-c which helps accelerate your liver’s ability to detoxify, allowing the alcohol to get out of your system quickly. (4) Eat Your Greens - eating your greens is once of the healthiest things you can do for your body after a blow out (or everyday for that matter). Green veg like spinach, lettuce, broccoli, asparagus, kale, cucumbers, celery, etc all contain a high percentage of water and contain lots of minerals like magnesium, calcium and potassium to help with the post weekend binge bloat and to flush out some of that dreaded water retention. (5) Workout - Probably the last thing you want to do with a hangover be it from alcohol / sugar (YES, sugar hangovers are a real thing!) but getting back to your exercise routine asap is key after a heavy weekend. Not only because the longer you leave it, the harder it will be to get back into it but after overindulging in carbs/booze, your metabolism wont be firing on all cylinders!

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@ffsgym

Worries about getting back on track after the long weekend? Fear not @ciaranruddock and @seankearns_ffs have your back with their short, nutritious and quite frankly hilarious overnight oats recipe! Visit our YouTube channel and click on our FFS Nutrition Recipes playlist to check it out! . . . #TeamFFS #FFSGym #TheHomeOfHardWork #FitFam #Fitness #GetFit #InstaFit #Healthy #LiveStrong #BeingStrongIsntWrong #HardWorkPaysOff #GetItDone #Dublin #City #Gym #FFSNutrition #Eating #EatHealthy #Eat #RealFood #InstaFood #FoodPorn #Foodie #Nutritionist #Diet #OverNightOats #PreparationBeatsWillpower # at FFS Gym

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@theedgeclontarf

Easy way to volumize meals with out increasing kcals too much is add a bowl of homemade veg soup to your 3 main meals... simple and quick #preparationbeatswillpower

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@theedgeclontarf

You might have/probably over indulged in the last few days, this combined with a reduction in activity isn’t ideal! But these things happen, let’s not get hung up on it! Get back on track today whether that’s getting a food shop in to prepare for the week, tracking your kcals, starting a new food diary or just get moving and get some exercise in. We are open until 3pm today and if you can’t make it it why not try out our home workout! #gym #fitness #health #preparationbeatswillpower #workout #routine #fitfam #irishfitfam

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@cc_fitness_

Clients getting it done 👊🏼 #preparationbeatswillpower #fooddiary #eatbetternotless • • • • Flick through the snaps weight / fat loss nutrition doesn’t need to be boring BUT it does have to be consistent! • • • • #nutrition #coaching #results #fatloss #weightloss #food #foodie #instafood #instafit #instafitness #gym #weights #training #fitfam #irishfitfam #pancakes #curry #salad #healthy #healthyfood

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@theedgeclontarf

Client meal prep 👌🏼 #preparationbeatswillpower

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@kate.food.in.dublin

In really getting used to having my dinner handed to me in the evening! @sullosayswat is seriously stepping up his game lately and spoiling me with healthy, homecooked. Tonight's masterpiece was Madras spinach and chicken with coriander, greek yogurt and brown rice. He even made the curry paste from scratch! It makes such a difference having this support at home and having help moving towards my goals. He could easily be bringing home pizzas or chipper but instead he's learning to cook loads of different meals to be an amazing support. Never say I don't notice what you do @sullosayswat ! 😘 @ffs_nutrition #healthy #healthyfood #fitfamily #curry #training #healthandnutrition #valentines #bae #madras #love #beautiful #training #fitness #fitnessmotivation #preparationbeatswillpower #foodprep #recipe #nutrition #meandbae #monday #fakeaway #support #potd #soppy #dublin #healthylifestyle #health at Dublin, Ireland

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@theedgeclontarf

#Repost @cc_fitness_ • • • • Focus on the positives rather than getting yourself obsessed with one measurement tool! • • • • Weight is influenced by numerous factors which means it can fluctuate too easily to be your only measure of progress! • • • • • #progress #trusttheprocess #eatbetternotless #preparationbeatswillpower #weightloss #fatloss #nutrition #bodycomposition #gym #health #fitness #transformation #motivation #qotd #mondaymotivation

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@cc_fitness_

Took the words right out of my mouth #QOTD • • • • If you’re hungry your body is telling you it doesn’t have sufficient fuel and vice verse if your not hungry your body is telling you it’s satisfied. • • • You should never be hungry, listen to your body! If you eat well 90% of the time with the ODD deviation for your desired vice you’ll have more energy, better sleep and less mental stress worrying about food(diet,kcals,grams,macros etc...). #healthylifestyle > #diet 💪🏼 • • • • #eatbetternotless #preparationbeatswillpower #food #nutrition #quote #fridayfeeling #gym #fitness #health #healthy #healthyeating #instafit #irishfoodie #irishfitfam #fitfam

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@cc_fitness_

Chicken, Chorizo and Avocado Omelette with a side of Homemade Vegetable Soup 👌🏼 • • • • • • • #food #nutrition #eggs #chicken #chorizo #avocado #foodie #foodporn #soup #homemade #instafood #eatbetternotless #preparationbeatswillpower #IF #protein #fat #weightloss #fatloss #wednesday #brunch #fitness #health #healthyfood #healthylifestyle

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@cc_fitness_

Bulk Cooking is the easiest way to keep you on track and it will save you money at the same time, I always hear “it’s expensive eating well” 🙄, it is if your not prepared ! By having your meals prepared it takes the willpower out of the equation as you don’t need to make a decision! • • • • I cooked chicken and veg for dinner making sure I cooked sufficientI portions so that I’d have 3 extra meals ready to go for the coming days. I use a few simple steps for building a lunch box meal; 1. Add a greens source (I went for 2) 2. Add a smart carb source (Mediterranean Cauli Rice w/ extra veg) 3. Add a protein source (chicken) then you can add a good fat source if you’d like. • • • • So rather than cooking for 30-40 mins 4 times you’ve now saved yourself about 2 hours that can be spent elsewhere, which could easily amount to a few resistance training sessions, a few runs, a walk, studying whatever you struggle to make time for. • • • • #preparationbeatswillpower #nutrition #food #prep #fitfam #bulkcooking #foodie #healthyeating #healthylifestyle #healthyfood #chicken #veg #carbs #irishfitfam #bodybuilding

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@cc_fitness_

#EatBetterNotLess • • • • Build good habits and a routine so you don’t need to spend excessive amounts of your day stressing about “can I have this? Should I have this? It’s been 2 hours since I ate? I haven’t put this in my fitness pal!” Etc.... • • • • Tracking kcals, following a meal plan, eating at set times, following macros... are all tools to help teach you what’s in food and help develop a routine / good habits initially but it’s not forever. You have to be able to listen to your body, if you’re hungry eat, your body is telling you it doesn’t have sufficient fuel. Don’t stress the small things 1 bad meal won’t outdo 100 good meals!• • • • • #food #nutrition #health #gym #fitness #fatloss #monday #mondaymotivation #preparationbeatswillpower #instafit #fitfam #irishfitfam #healthylifestyle #healthyeating #iifym

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@cc_fitness_

Focus on the positives rather than getting yourself obsessed with one measurement tool! • • • • Weight is influenced by numerous factors which means it can fluctuate too easily to be your only measure of progress! • • • • • #progress #trusttheprocess #eatbetternotless #preparationbeatswillpower #weightloss #fatloss #nutrition #bodycomposition #gym #health #fitness #transformation #motivation #qotd #mondaymotivation

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@cc_fitness_

Sunday Ritual #Food #Prep #PreparationBeatsWillPower

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@cc_fitness_

Fact! You can’t out train bad nutrition, exercising is a great accelerator to improved body composition but only when paired with a healthy nutrition plan! Can’t stress this enough #EatBetterNotLess ! If you struggle with will power daily, then make sure that your food is prepared, thus eliminating will power from the equation! #preparationbeatswillpower • • • • • • • • • #gym #fitness #health #healthyfood #healthylifestyle #nutrition #food #foodie #instafood #bodybuilding #longevity #fitfam #irishfitfam #preworkout #training #instafit #iifym #motivation #qotd #instagood

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@cc_fitness_

Everyone has the same 24 hours in a day, it’s not that you “don’t have enough time” , it’s that you don’t have a clear focus! We make time for what we want the most! • • • • #qotd #motivation #organization #preparation #24 #Hours #Time #Multitask #preparationbeatswillpower

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@kate.food.in.dublin

Preparation beats willpower. Leftovers from the weekend - KFC styled baked organic chicken with spicy broccoli and sweet potatoes. My lesson today is to eat slowly which was quite hard after a tough metcon session which left me starving! Still, I spent 20 minutes enjoying this meal and not just shovelling it all in! Practice, practice, practice. @ffs_nutrition #ffs #nutrition #healthy #healthyfood #healthyliving #hiitsession #metcon #kfc #lunch #precisionnutrition #healthylifestyle #healthy #broccoli #cutting #weightloss #instagram #fitfamily #me #picoftheday #beautiful #training #fitness #fitnessmotivation #preparationbeatswillpower #foodprep #recipe #bbcgoodfood #Monday at Dublin, Ireland

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@cc_fitness_

What does €10 get you these days ? It’s the equivalent of One Bought Salad Vs One Week Of Veg ! 🤔 So I could prep all my lunches for week? I just need to add a protein source (unless vegetarian 😶) ? Then I know exactly what’s in everything I’m eating? Couldn’t be that simple 🧐 #preparationbeatswillpower • • • • #nutrition #food #veg #greens #prep #eatclean #health #healthylifestyle #irishfitfam #fitfam

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@kateindublin

Shout out to @audspilates for her porridge bread recipe - absolutely gorgeous! Adding a few extras to the recipe gave me enough for a full loaf and also four little rolls. Organic oats, chia seeds, pumpkin seeds, sunflower seeds, milled flax seed, ground or, raisins, bicarbonate of soda, eggs and natural yogurt. So simple to make and absolutely delicious with almond butter. Going to try with a runny poached egg for breakfast tomorrow. 🙂 @ffs_nutrition #healthandnutrition #healthy #healthyfood #fitfamily #vegetarian #training #transformation #fitness #instagram #fitfam #food #foodspo #porridgebread #chiaseed #training #bread #healthyoption #fitspo #fitnessmotivation #goals #preparationbeatswillpower #2018 #weekend #nutrition #almondbutter at County Dublin

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@shawzee

So it’s all done and dusted and it has been a great journey. 12 weeks with @ciaranruddock and the @ffsgym team. All ahead of the silly season. It was a great learning curve and while there’s always work to do... having a purpose again to train is great. Luckily enough I was fortunate to win the #ffstransformationchallenge and along with @sarahjwarren90 interviewed on their podcast http://www.ffs.ie/podcast where you can get a snippet into my 12 weeks. Now for Xmas and continuing to make better choices 👍🏼i couldn’t recommend #ffsgyms more #fitness #homeofhardwork #preparationbeatswillpower #progressionnotperfection #thisisnotadressrehearsal #nutrition

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@cmcd_nutrition

#preparationbeatswillpower On the road all day today - gotta avoid petrol station poor choices!!!

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@theedgeclontarf

Ever wonder what’s in your trainers shopping bag ? Here’s a sample of Chris’s mid week restock, all these healthy whole food sources for under €20 😯! #Protein - Eggs, Fat Free Greek Yogurt (add some fish / meat from a local butcher for extra protein) #Carbs - Cauli Rice, Hummus, Berries & Veg #GoodFats - avocado, almond butter, mozzarella ! #nutrition #preparationbeatswillpower #foodprep #foodshop #food #fitfam #irishfitfam

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@sarahjwarren90

Coming into the last stages of the #ffstransformationchallenge Preparation beats willpower 🙌🏻 @ffs_nutrition #realfoodsrealresults #preparationbeatswillpower #transformation

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@ciaranruddock

The 80% habit is one of the most important when it comes to fat loss. This week in the FFS Transformation Challenge we are recapping it. Well done Kate for applying it 💪 Repost from @kate.food.in.dublin using @RepostRegramApp - I'm actually quote shocked at how my portion sizes have reduced since starting the #ffstransformationchallenge im September. I'm learning to listen to my body and learn what it actually takes to fuel me and not constantly just fill me! This was my full breakfast this morning - 10 weeks ago this lunchbox would have been completely full with possible cause I told myself it was healthy so portion sizes weren't as important. I've realised that I don't need to feel absolutely stuffed after meals to know that I'll be able to last to my next meal, I know that less food isn't going to reduce my performance in the gym and I now know that eating to 80% full is going to help me get closer to my goal. This is probably the most important lesson I have learned over the past few weeks - learning to eat slowly and listen to my body to know when I'm 80% full. Overall my portion sizes have significantly reduced without going hungry - in turn this means I am noticing less wasted food after each meal along with less sleepiness, bloatedness and just general feeling shit after eating. Onwards and upwards! #healthy #healthandfitness #healthyfood #ffstransformationchallenge #proats #porridge #healthybreakfast #breakfast #vegan #vegetarian #preparationbeatswillpower @ciaranruddock @ffs_nutrition #fitfamily #fitness #food #instafood #instagram #foodie #portioncontrol #transformation #ireland #transformationtuesday at FFS Gym

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@kate.food.in.dublin

I'm actually quote shocked at how my portion sizes have reduced since starting the #ffstransformationchallenge im September. I'm learning to listen to my body and learn what it actually takes to fuel me and not constantly just fill me! This was my full breakfast this morning - 10 weeks ago this lunchbox would have been completely full with possible cause I told myself it was healthy so portion sizes weren't as important. I've realised that I don't need to feel absolutely stuffed after meals to know that I'll be able to last to my next meal, I know that less food isn't going to reduce my performance in the gym and I now know that eating to 80% full is going to help me get closer to my goal. This is probably the most important lesson I have learned over the past few weeks - learning to eat slowly and listen to my body to know when I'm 80% full. Overall my portion sizes have significantly reduced without going hungry - in turn this means I am noticing less wasted food after each meal along with less sleepiness, bloatedness and just general feeling shit after eating. Onwards and upwards! #healthy #healthandfitness #healthyfood #ffstransformationchallenge #proats #porridge #healthybreakfast #breakfast #vegan #vegetarian #preparationbeatswillpower @ciaranruddock @ffs_nutrition #fitfamily #fitness #food #instafood #instagram #foodie #portioncontrol #transformation #ireland #transformationtuesday at Dublin, Ireland

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@seanaglennon

Meal prep Monday - trying new protein sources @ciaranruddock @precisionnutrition #preparationbeatswillpower #heresoneimadeearlier

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@shawzee

I tried to make this as a video but failed, so here it is. Inspired by @garethtlogan It might not look much but here we have some decent grub - takin part of the 12 week #ffstransformationchallenge Chicken, red, green, yellow peppers, oregano, chilli flakes, yoghurt(?), cayenne chilli pepper, long grain rice, spinach broccoli and a punnet of blended baby tomatoes... 😂 It's definitely edible 😜 #foodgains #preparationbeatswillpower #fun #newgoals #thisisnotadressrehearsal

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@brianbren

Through my recent work with @ffs_nutrition and @thefitclinic I identified a clause which was hindering me in my progress towards my goals, and that was when I return home to Galway, my habits get thrown out the window. So, when I got back last night at 9pm; I went into @tescofood and picked up the bare essentials of what I need to eat over my next 3 days at home Many people have this same issue with weekends, it's not only important to be prepared but to foresee what's coming up and to work around it. Trips, home, abroad wherever are inevitably going to happen when you live life so remember #CreateYourEnvironment #CoachesNeedCoachesToo #PreparationBeatsWillpower #TheMindIsTheLimit #Nutrition #Preparation #Progress #PrecisionNutrition #Fruit #Veg #Foodie #FoodPorn #Food #Eat #Healthy

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