BeachFit Bod: Workout ONE Making the most of The Irish Summer & Living on this beautiful Coast 🌊. This is the first installment in my BeachFit Bod workouts i will be logging rolling into these summer months, aiming to fine tune this 💡bulb idea for future installments. BeachFit Bod: Workout ONE ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ ➡ 4Mile Sprint Cycle to the Beach (Alternarive 10* 100m Beach Sprints) ➡ 10*10 Rock Box Jumps ➡ 10*20 Press UPs ➡ 10*Single Leg Rock Step-ups ➡ 10*25 Trciep Rock Dips ➡ 4Mile Sprint Cycle Home ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ Everything above can be simply replicated with the 4Mile Cycle alternative being 10*100m Beach Sprints 🙈 DMC ☠

✔ A Numerical Digit on a Scale is only one measure of collating data to form a holistic picture and doesnt determine your progression. ❌ A Numerical Digit on a Scale Defines your progress. Absolutely on the money, scales is only one of many data gathering methods my Clients use on a scheduled basis to gather data as an indicator of progression depending on their Goals, whether its Fat Loss, Maintenance, or Lean Muscle Gain. ➡ It most useful when used in correlation with other data gathering measures. ▪Skin Fold Measurements ▪Tape Measurements ▪Strength Progression ▪Most importantly Self-Report Well Being measures relating to Mood & Daily Energy . ➡ Its only one method of gathering data and perspective. ➡ On its own it reflects only a partial insight into progression of Set Goals. ✔ Remember don't let a numerical digit on one set morning and on one set day determine whether you are progressing or not. ✔ Look and gather data with other measures to formulate a more holistic picture. ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ #TeamDMC ☠ #coaching #coach #fatloss #mind #body #mum #happy #journey #vegas #wbff #worlds #client #transformation #transform #follow #gym #wbff #pro #grow #lifestyle #progress #picture #hardwork #training #weights #success #progress #happy

Client: @juliegreggquinn Infomation: this Lady is an absolute inspiration to all those out there that rationalise reasons not to act. ➡ 23lbs in Total Fat Loss 🔥 ➡ A Mother of 3. ➡ Works 3 Jobs. ➡ Runs a House Hold. ➡ And if i remember correctly takes night classes aswel 🤣 And this lady still manages all the undertakings of what Prep for a Bikini Show entails and in my eyes nailed it to the best of our ability. Awaiting for professionals stage pictures and photo shoot pictures to reflect the real before and after of all Julies hard work but i think its safe to say these pictures reflect her work ethic quite well. Im one proud friend firstly, and secondly one proud Coach. #TeamDMC ☠ #HealthlyBodyAndHealthyMind

Would like to wish this Lady Julie Quinn an amazing experience tomorrow stepping on stage for her very first time tomorrow, a mother of 3, that works 3 jobs, manages a house hold and still manages all the tasks that prepping for a Bikini Show requires is an amazing achievement in itself. From the entirety of TeamDMC we are all completely and utterly proud of you Boss, now enjoy every moment under those big bright lights 😎 DMC ❤ #TeamDMC ☠

☠ OVER 50lbs of FAT LOSS☠ Client: Katie McLaughlin Information: ➡ This Lady started a Journey... her Journey has now turned into an inspirational story which just keeps growing. So proud of this Lady which I am proud to call a Friend & a Client. ➡ Total Weight Loss: 23.15kg 🔥 ➡ Her pictures describe her Journey so far... Katie Mac... Take a BOW #TeamDMC☠ #HealthyMindandBody

Wishing all my Friends, Clients, and Followers a Happy St.Patricks Day... 😁☘ Use are ALL Honorary Irish Today ☘☘☘ ⬇⬇⬇⬇⬇⬇⬇ #TeamDMC ☠☘

Client: Aaron Donnan Information: Aaron kicking absolute ASS through his Lean Growing phase, main obsticle was initially reverse dieting Aaron from a non-sustainable approach to a sustainable nutritional protocol which promoted his health and mental health wellbeing; the next step was beginning his Lean Growing phase which incorporated progressively increasing his lifts & adding lean muscle tissue, whilst having a balanced and sustainable lifestyle. Left Picture: 87.7kg ❌Extreme & Prolonged Calorie Deficit ❌Unstructured Training Protocol ❌Low Confidence In a Gym Setting ❌Border Line Eating Disorder Right Picture: 88.6kg ✔ Improved Self-Esteem ✔ Improved Strength Progressively (like its sky rocketed) ✔ Balanced & Structured Nutritional Program ✔ Structured Lean Growing Phase ✔ Structured Progressive Training Program ✔ Not afraid to have a Fruit in his daily diet 🤣 ✔ Educated on Macro-Nutrients & Balance ✔ Looks Bloody AWESOME #TeamDMC #HealthlyBodyAndHealthyMind

#Day27 of The #SquatForAwarenessChallenge Complete 😎 ➡ 2,700 Barbell Squats of 100kg Complete 🙈 ➡ 3 Days Remaining... ➡ 30 Days & 3,000 Squats of 100kg Barbell Back Squats is Coming 😁 ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ #SquatForAwareness #SquatForAwarenessChallenge #ItsOkNotToBeOK #TheSquatChallenge #MentalHealthWellBeing

☠ New Member to The 20kg Club ☠ Client: Katie McLaughlin Information: ➡ Initially Completed 12 Weeks following a Structured Nutritional & Training Protocol, joining the 10kg Club. ➡ Katie then continued on to Complete 17 Weeks in total, Smashing the 15kg MileStone ➡Katie has continued smashing her training & dieting since; whilst also relaxing over the holiday period and has smashed her target this morning during her Check-In 😎 Total Weight Loss: 20.7kg 🔥 Katie Mc... honestly being proud of you would be an understatement 😎😎 #TeamDMC☠ #HealthyMindandBody

Coaching the @valzhunt @glendawhiteside (A.K.A The Terrible Two) through their #Day5 of the #SquatForAwarenessChallenge Awesome work ladies 😎 proud of use 🤗 ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ ⬇⬇⬇Just GIVING Link ⬇⬇⬇ https://www.justgiving.com/crowdfunding/squatforawarenesschallenge ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ #SquatForAwarenessChallenge #mentalhealth #wellbeing #itsoknottobeok ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ #TeamDMC ☠ #help #WBFF #quads #zest #nofilter #wellbeing #talk #recovery #Positive #awareness #grow #heal #mentalhealth #health #male #fitness #photo #legs #squat #follow #legday #lean

Day 1 of the 30 Day #SquatForAwarenessChallenge. ➡ 10 Sets of 10 Reps of Barbell back squats @ my selected weight of 100kg ➡ 3,000 reps of 100kg inside 30 Days 😎 ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ 💥 Squat For Awareness Challenge 💥 What The #SquatForAwarenessChallenge consists of: 1) Number ONE rule, anyone, anywhere can participate. 2) Participants are to perform 10 repetitions for 10 sets of Barbell Back Squats for 30 consecutive days, with the challenge beginning on the 22/01/2018 ending on the 20/02/2018. (although anyone can begin at any time as it’s all about raising awareness). 3) Remember to select a suitable weight that is realistic to continue with for the remaining days throughout the challenge. 4) A secondary objective of the #SquatForAwarenessChallenge is to help raise funds for the Zest organisation (Healing The Hurt) which will go directly into aiding the services they provide to service users, donations can be made via the just giving link which will be directly control by the Zest organisation. (Link will be advertised at the beginning of the Challenge) 5) As this challenge is about raising awareness for a good cause, participants can begin the challenge at any stage during the 30 day period and withdraw also at any point throughout the challenge as the more awareness and participants we can have involved the better but always remember health and wellbeing comes first. 6) Specific # will be affiliated with this challenge, by adding to posts and social media will only aid in increasing the awareness of the event itself. Any queries regarding this event can be answered by contacting the primary organiser of this challenge, Daniel McCrory via social media platforms: Email: danielmccrory@live.co.uk FB: Danny McCrory Fitness-wbff pro Insta: danny_mccrory SC: dannymccrory Supporting # to use: #SquatForAwareness #SquatForAwarenessChallenge #ItsOkNotToBeOK #TheSquatChallenge #MentalHealthWellBeing ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ #TeamDMC ☠ #help #WBFF #port #zest #nofilter #wellbeing #talk #recovery #Positive #awareness #grow #mentalhealth #health #male #fitness #photo #legs #squat #follow #legday #lean

💥💥 Squat For Awareness Challenge 💥💥 What The #SquatForAwarenessChallenge consists of: 1) Number ONE rule, anyone, anywhere can participate. 2) Participants are to perform 10 repetitions for 10 sets of Barbell Back Squats for 30 consecutive days, with the challenge beginning on the 22/01/2018 ending on the 20/02/2018. (although anyone can begin at any time as it’s all about raising awareness). 3) Remember to select a suitable weight that is realistic to continue with for the remaining days throughout the challenge. 4) A secondary objective of the #SquatForAwarenessChallenge is to help raise funds for the Zest organisation (Healing The Hurt) which will go directly into aiding the services they provide to service users, donations can be made via the just giving link which will be directly control by the Zest organisation. (Link will be advertised at the beginning of the Challenge) 5) As this challenge is about raising awareness for a good cause, participants can begin the challenge at any stage during the 30 day period and withdraw also at any point throughout the challenge as the more awareness and participants we can have involved the better but always remember health and wellbeing comes first. 6) Specific # will be affiliated with this challenge, by adding to posts and social media will only aid in increasing the awareness of the event itself. Any queries regarding this event can be answered by contacting the primary organiser of this challenge, Daniel McCrory via social media platforms: Email: danielmccrory@live.co.uk FB: Danny McCrory Fitness-wbff pro Insta: danny_mccrory SC: dannymccrory Supporting # to use: #SquatForAwareness #SquatForAwarenessChallenge #ItsOkNotToBeOK #TheSquatChallenge #MentalHealthWellBeing