The Cromey Zone

Delicious & versatile rice bowls! 🍚🍚 These ones kind of turned into little burrito bowls but they are still super delicious! Like most of my favourite dishes, you can do so much with rice bowls! One pot of rice can set you up for the week. I like to add things like lettuce, carrots, & any kind of crunchy veg to mix with the rice. They make for amazing vegetarian dishes and they're quite easy to make really. Just dump some rice in a bowl and add in some toppings. Eating a leaner protein or using less oil will get you less calories, but I'm on my journey to being a big bro so the higher the better for me. Of course there was enough rice left over for me to whip up a couple of egg fried rices for post workout meals too! Always a bonus. Happy St. Patrick's Day everyone & as always.. Stay Fit 💪💪🇮🇪 . . .#mealprep #healthyfood #fitness #food #foodie #healthylifestyle #weightloss #foodporn #nutrition #healthyeating #healthy #cleaneating #mealplan #tfssligo #mealprepideas #sligofitness #eatclean #weightlossjourney #health #mealplanning #instafood #sligofitfam #dinner #diet #motivation #gym #protein #mealprepping #sligofood #bhfyp (at The Fitness studio) https://www.instagram.com/p/CbM5ab4Dich/?utm_medium=tumblr

Looking for a new training program? 📈 Here's a demo of my favourite workout of Mesocycle 03 in my 2022 program. It's designed to be done on a bulk but can be modified to suit your goals by tweaking your sets, reps, & technique. It's a push focused full body workout which means we try to burn out in our push exercises while working with a slightly lesser intensity on the other muscle groups like legs and back. We cater for this by composing it mostly of push movements in the beginning, middle, & end. For our compound exercises, I like to perform two, sometimes three, warm up sets. These sets help us pump up the muscle and get comfortable with the technique before lifting heavy. It also gives us an idea of how our body is feeling on the day. They help us determine what weight to use in our working sets. Because of how we designed the workout, we are able to utilize supersets to save time and make the workout more enjoyable. This essentially means we perform two exercises back to back, before resting for around sixty - ninety seconds. Hopefully this demo helps you out when designing your own workouts! This post was suggested by @flannery_physique in one of our questionnaires. I really like this style of post and will show you guys some more workouts from my other mesocycles. Save the video in your Workouts collection and build your own program 💪😎 Leave a like and follow to see more workouts and ideas! Stay Fit . . . #fitness #workout #fullbodyworkout #pushworkout #pushday #chestworkout #fitnessmotivation #fitfam #irishfitfam #irish #irishfitness #sligo #sligofitfam #sligofitness #tfs #tfssligo #thefitnessstudio #follow #biceps #abs #squats #benchpress #tutorial #howto #bodybuildingmotivation #bodybuilding #bodybuilder #personaltraining #personaltrainer #ireland (at The Fitness studio) https://www.instagram.com/p/CZcJJ5GMHuv/?utm_medium=tumblr

2021's Bulk to Cut 💪💪 I was thinking of some end of the year content for the page and realised I hadn't actually showed my Bulk to Cut comparison. The heaviest I managed to bulk up to was 84kg but this photo was taken around 83kg. Then I managed to cut down all the way to 74kg, but again the cut photo was taken at 75kg. So that was pretty much a 10kg fluctuation in my program. It was damn tough, but it taught me quite a lot. I definitely feel like I can aim a little higher this year. I'm going to try and maintain the 10kg FOV, but this year I'm going to attempt to bulk up to 88kg! 90kg as a stretch goal and then cut down to 76/78kg. Both sides of the coin were ruthless to maintain, so I dotted in some maintenance cycles so that I could slowly adjust to the different lifestyles. Overall, a tonne of experience and I definitely recommend trying out a program of your own if you want to get shredded for next year. Hmu if you want a hand with it 💪 Bulk was lots of carbs & lots of protein in the diet. Cut was lots of fats, lots of protein, but quite low carbs. These are just my personal preferences, for you, the macros may look different. How was your results this year? Leave a follow for more physique updates and motivation! Stay Fit #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #irishfitness #lifestyle #instagood #irishfitfam #healthylifestyle #sport #healthy #gymlife #instagram #sligofitfam #sligofitness #personaltrainer #tfssligo #fitnessmodel #gymmotivation #fashion #muscle #exercise #life #bhfyp #fyp (at The Fitness studio) https://www.instagram.com/tfs.cromey/p/CXtIFZHMp0M/?utm_medium=tumblr

PIÑA 🍍 Another magic food! Besides making for great hats, pineapples are a very resourceful and nutritious snacks! Some benefits of eating pineapples are improved recovery, potentially reduced symptoms of arthritis, improved immune function, & eases digestion. As with most of these amazing ingredients, that's just to name a few. As far as resources goes. You can actually get quite a lot out of a pineapple. What I've done here is diced up the insides to use for smoothie packs and easy snacking. I then boiled the husk into a nutritious broth as I didn't want to waste any of those juicy nutrients. The broth goes great in your smoothies or morning nutrient shakes. So for a small pineapple that cost me around €2.50, I had my fruit snacks sorted for the week! 🍍🍍 As a bonus it also pairs well with other foods. I like to have fruits with meals like omelettes to add a little sweetness instead of using sauces. As proven in our recent poll on our stories, you guys also seem to like them on your pizza! Something I definitely enjoy myself 🍕😋 Let me know your favourite fruit in the comments and remember to like and follow for more meal prep inspiration! A fun way to use these is to save them in a "Meal Prep" Collection on your Instagram App. This will help you build up your own Meal plan. Stay Fit #mealprep #healthyfood #fitness #food #foodie #healthylifestyle #weightloss #foodporn #nutrition #healthyeating #healthy #cleaneating #mealplan #tfssligo #mealprepideas #sligofitness #eatclean #weightlossjourney #health #mealplanning #instafood #sligofitfam #dinner #diet #motivation #gym #pineapple #mealprepping #sligofood #bhfyp (at The Fitness studio) https://www.instagram.com/p/CXoHnA1MpPz/?utm_medium=tumblr

"Be honest, or at least don't lie.." This rule is applied in many forms. Most of us lie to ourselves on a daily basis. It's how we comprehend or simplify the world around us. But if you want to have more control over yourself you must understand yourself. This means putting these lies under intense scrutiny. On a daily basis we should question everything we think until we begin to recognise the thought patterns hidden amongst the decisions. Then you should question those assumptions of patterns on a regular basis as well. Another word for thought patterns like these is "excuses". Every minute of every day you can find an excuse to skip training or treat yourself to a box of Milk Choco Pillows from Lidle. But the more you study these excuses, you will start to see in which situations they arise. I then give these situations or "triggers" a rating from 1 to 5 of how important it is. I'll pick the most common one, sight. Seeing a treat is a poor excuse to eat it, but it is a powerful one. It creates an urge to "just have a little". But done consistently will lead to weight gain. We can then reverse engineer this same trigger for another excuse, "I just don't feel like training right now". It's okay if you don't feel like it right now, but if you SEE your gym, you'll have the same trigger that says "okay just a little". This is something I use quite often to keep training consistently. As you get better at it, you can create the trigger from simply seeing your training gear or even better, simply waking up.. Don't lie to yourself, study your actions. Put yourself in the right environment for your goals. Training and eating right will become easy. Stay Fit.. #sligofitness #tfs #tfssligo #fitnessmotivation #jordanpeterson #sligo #thefitnessstudio #sligobodybuilding #sligostoic #irishfitfam #irishfitness #sligofitfam (at The Fitness studio) https://www.instagram.com/p/CXOcCg-j4e1/?utm_medium=tumblr

Our favourites 🍉🤤🍉 Watermelon isn't my favourite simply because it tastes amazing or hydrates you while eating it. It also has a tonne of great health benefits! Here's why I think you should add it as one of your five a day.. 🍉 It's surprisingly low calorie! Eating a cup of diced watermelon only comes out to around 50 calories while being packed with vitamins and fibre. It lowers blood pressure and improves heart health due to nutrients such as citrulline and lycopene. These help our blood flow by expanding our blood vessels. Something that adds to a wicked pump when training and during physical activity ❤️ This combination of high micros and increased blood flow floods the body with all kinds of nutrients, making for quick and easy repair. Decreasing muscle soreness, improving skin health, and increasing your immune system. Give it a shot! It's super cost effective and will feed you for the whole week! 🍉🍉🍉 How often do you eat Watermelon? 🍉 Follow for more meal prep inspiration and ideas. #sligofitness #sligofit #tfssligo #nutrition #mealprep #sligomealprep #sligonutrition #health #healthadvice #nutritionalfacts #watermelon #mealprepideas #fitnessmotivation #healthyeating #bodybuilding #lowcalorie #weightloss #thefitnessstudio (at The Fitness studio) https://www.instagram.com/p/CXJeeV7sxEs/?utm_medium=tumblr

Winter has dawned and the abs have gone 🍁 Well they're hibernating 💪😜 It's time to bulk and that means supplementary adjustments! Smart programming requires experimenting with different methods for your personal best results. Over the last few years of training and studying myself, these are my TOP 3 SUPPLEMENTS for my bulk. Personally I like to rate my supplements on my ability to take them consistently and their impact on my performance. I find these three delicious, which makes them easy to take consistently throughout my program and I've carefully observed the differences with and without them by recording my progress and mood. Protein & Weight Gainer: Besides protein being essential for muscle growth and repair, the added calories definitely had an impact on my over all size and strength when compared to programs without them. Pre-Workout: WARNING - These are kind of addictive when abused due to the caffeine so I recommend cycling on and off them. But you will definetly notice the difference in your performance and mentality when taking it. I use it as a trigger to help hype me up and the energy as a way to squeeze out those extra reps. Disclaimer: I've also made the mistake in the past and even currently by relying on supplements to replace certain dietary requirements. It's something your likely to do when your finding the balance. But it's always a good idea to start with an intent to use it as a SUPPLEMENT to your training rather than a replacement for dietary weaknesses. It's best to first look at your diet and training on paper to see what you can improve. Your diet is one of the three key variables in fitness and life, so it can give you a 20% increase in results, where as supplements will help you hit those extra 2/3% increases. Have a great day Stay Fit . . . #fitness #fitnessmotivation #supplementadvice #nutrition #nutritionadvice #supplements #sligofitness #sligofit #sligofitfam #tfssligo #tfs #thefitnessstudio #sligo #irishpersonaltraining #irishfitfam #irishfitness #irishfit #bulk #bodybuilding #fit #ireland #irishbodybuilding #sligobodybuilding #advice #mensphysique #myprotein #clearwhey #weightgainer #preworkout #reviews (at The Fitness studio) https://www.instagram.com/p/CWX7NiGMssq/?utm_medium=tumblr

Get ya veggie on! 🥗🥗 Yup we've got a veggie dish for ya today from our new vegetarian meal plan, inspired by Mum! It's delicious and filling which is perfect for someone packing on or maintaining their muscle mass. It's definitely a meal I'm going to use for my veggie phase of the plan. It's super simple to make and very versatile to fit your specific dietary requirements if you want to try it. What other meals would you guys like to see me prep? Let me know in the comments 🙌😄 Feel free to leave a like and follow to see more meal prep ideas and get inspired to keep healthy! Thanks so much to everyone for supporting the page, Stay Fit . . . #mealprep #healthyfood #fitness #food #foodie #healthylifestyle #weightloss #foodporn #nutrition #healthyeating #healthy #cleaneating #mealplan #tfssligo #mealprepideas #sligofitness #eatclean #weightlossjourney #health #mealplanning #instafood #sligofitfam #dinner #diet #motivation #gym #protein #mealprepping #sligofood #bhfyp (at The Fitness studio) https://www.instagram.com/p/CWTBOnNstP0/?utm_medium=tumblr

Let's get real here... 🔥 I absolutely condone training with a smile especially when you're training recreationally or for mental health. There are many studies that suggest we perform even better with a smile as well. BUT(For me) Your mindset is constantly changing hour to hour and sometimes minute to minute. There's a very popular mindset we all have inside our heads - dubbed "your inner bitch" by Joe Rogan - this head space is essentially the voice that tells you "take a break today", "you're too tired to train", or "go back to sleep". For me this mindset pops up most frequently in the mornings and evenings. I try to be an absolute dick to this version of myself. I try to beat him every time he pops up during important phases of my programs or life. How do I do this? The most uncomfortable shit I can think of. Too comfy to get out of bed? - walk outside in the rain commando and have an icey shower. Poor excuse for training? - Drop and rep push ups until you can't move your arms. Don't want to eat your veggies? - Fast for 24 hours. Doing things like this often quells my inner bitch and sits the "bull" back at the helm. It's important to note that these are not effective methods for actual mental or physical ailments you may have. You have to learn enough about yourself to sense when your "inner bitch" is leading you or if you have an actual problem. For example I've noticed some specific language my "inner bitch" uses almost exclusively. So when I hear or notice that, it triggers my mean side to kick into action. It's like waving a flag in front of your "inner bull". And he's fucking mean... Learning this will push you through those phases which cause most people to plateau or lose progress. Be good to yourself. Be mean to your inner bitch. Stay Fit.. #bemean #fitness #mindsetting #sligostoic #sligofit #bodybuildingmotivation #irishfitfam #sligofitfam #sligo #sligofitness #tfs #tfssligo #thefitnessstudio #inspiration #hiitfitness #advice #stoicism #stoic #stoicsportsscience #mentaltoughness #discipline #training #personaltraining #sligopersonaltraining #sligomodels (at The Fitness studio) https://www.instagram.com/p/CWEM_CArjt9/?utm_medium=tumblr

Dr. Eggman would be proud 🥚 Well we've done it. We've entered our Bulk Phase for 2022. Egg Fried Rice is one of our staples as it's easy to make, super cost effective, & I make batches at a time so I can fill up through out the day. This meal can also be very useful for weight loss if adjusted slightly. Use less oil and lessen the portion size for lower calories. It's very filling and will keep you set for hours. You guys seemed to like the last egg prep so I thought I'd double up for ya this week. Feel free to leave a follow if you want to see more meal prep ideas and inspiration. It's a pleasure to share them with you. What's your favourite dish to prep for your goals? Have a great day & Stay Fit. . . . #mealprep #healthyfood #fitness #food #foodie #healthylifestyle #weightloss #foodporn #nutrition #healthyeating #healthy #cleaneating #mealplan #tfssligo #mealprepideas #sligofitness #eatclean #weightlossjourney #health #mealplanning #instafood #sligofitfam #dinner #diet #motivation #gym #protein #mealprepping #sligofood #bhfyp (at The Fitness studio) https://www.instagram.com/p/CV_MngAr1f6/?utm_medium=tumblr

If you're as average a human being as I am, you'll probably fail quite a lot in your process. But that's not something we should feel ashamed of. I've gotten a lot of value and persistence from changing my view on failures. You can genuinely think of each failure as a stepping stone in your process. Or if you can bear the humility, accept that it failed and broke down because it genuinely wasn't good enough to stand it's proof in reality. Try it again, differently, and face the results. That said, loving to fail without a desire to succeed seems pretty insane. When you try again not for the sake of it, but to fulfill the action's purpose you are far more likely to succeed. @jockowillink has a great mantra whenever anything goes tits up; Good. Just say "Good". Another trial for your triumph and another challenge for your prestige. Changing my views changed my life. Hopefully it does the same for you if you need it. Leave a follow for more thoughts on mindsetting and the art of getting things done. #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #irishfitness #lifestyle #instagood #irishfitfam #healthylifestyle #sport #healthy #gymlife #instagram #sligofitfam #sligofitness #personaltrainer #tfssligo #fitnessmodel #gymmotivation #fashion #muscle #exercise #life #bhfyp #fyp (at The Fitness studio) https://www.instagram.com/p/CVKzoLgDd6p/?utm_medium=tumblr

Stretches to help you improve that flexibility just from sitting down 💪 There comes a point in training where you really notice the importance and benefits of stretching. This is often when we start to take it seriously, when we start to set goals in flexibility itself. Here's some of my favourite floor stretches that you'll often see me do anytime I'm on the floor. These stretches really helped me improve my kicks and Deadlifts. Which are two movements I really enjoy when compared to most others. I find it important to get good at what you like, so that you have more energy for that which you don't. Secondly, and something which is touched on in the last pic, is patience. Mentally, it's something that comes in very handy when training. Learning to be patient both in the moment and over the long term. Learning to find comfort and relaxation in something good for you is essential for most people to explore it consistently. Being able to relax into these stretches allows you to become more efficient by doubling up your training with meditation. Clarity of thought is useful when you're starting to lose focus on why you do what you do. Lastly, this relieves pain. Lower back pain is something I've had first hand experience with both clients and myself. Bringing your back safely through its full range of motion on a regular basis can relieve a large chunk of that tension and resulting debilitating pain which builds up around our spine. It can limit training and make life generally miserable. Doing these stretches helps me live and sleep more soundly, so it's something I recommend trying if you find yourself in a similar position. I hope this post was useful for you! Please leave a follow for more training advice and comment your favourite stretch in the comments. I'd love to see what yours are! Stay Fit, Stay Happy, Stay Healthy #fitness #gym #workout #fitnessmotivation #fit #flexibility #bodybuilding #training #health #irishfitness #lifestyle #instagood #irishfitfam #healthylifestyle #sport #healthy #gymlife #instagram #sligofitfam #sligofitness #personaltrainer #tfssligo #fitnessmodel #stretches #stretching #muscle #exercise #life #bhfyp #fyp (at The Fitness studio) https://www.instagram.com/p/CU92xRHDPeY/?utm_medium=tumblr

Fight your way through the obstacles.. Yes there's real world problems that screw up your training. Trials become triumph in each chapter you write. Use it to build the physique only you can own. Stay Fit, Stay Happy, Stay Healthy #tfssligo #tfs #sligo #sligofitness #irishfitness #sligofitfam #fitnessmotivation #discipline #sligostoic #irishfitfam (at The Fitness studio) https://www.instagram.com/p/CUvLwqFDTku/?utm_medium=tumblr

Flexing for da ladz 💪💪 Thank you guys for your support with the studio! You guys all hype me up, teach me lessons you learn on your own fitness journeys, & even help me progress myself as a person as well. I really appreciate it & I'm so glad ye have helped us out with the reviews. It really means a lot. Some of you guys are helping us so much with the reviews. We're getting closer to our next goal of 25 Reviews! Leaving us an honest review not only serves to motivate us & encourage people to get into fitness with the studio, but it helps us learn & focus on the right lanes. Things we get to work on and improve or keep going for you guys. Every single review means so much to us, so please consider leaving us one over on Google if you have a few seconds to spare 💪❤️ You can Google "The Fitness Studio Sligo" then find our Google profile. There will be a review button for you to share your experience with us. Thank you so much again everyone. Have a great day & Stay Fit, Stay Happy, Stay Healthy!! . . . #fitnessmodel #fitness #fitnessmotivation #gym #bodybuilding #fit #workout #motivation #gymlife #fitnessaddict #fitfam #gymmotivation #irishfitfam #training #muscle #lifestyle #model #instagood #fitspo #health #instafit #sligo #healthy #healthylifestyle #fitnessjourney #personaltrainer #fitnesslife #exercise #strong #bhfyp (at The Fitness studio) https://www.instagram.com/p/CSR6HQTj7Cb/?utm_medium=tumblr

Meal Prep | T-1 Week Out 🥵 "How do you eat by the end of your plan?" Nobody asked, so naturally I thought I would supply the demand! Meal 1: Here we have the essential O² as you have to keep calories low. Most of the time they will have some moisture in them to keep you hydrated so it's a great choice for the final phase of your cut. Meal 2: More of the good stuff, but there was a high level of nitrogen in this one, not sure who put it there, but essential for the repair of those muscley boiiz. I did think there was a bit of a weird taste on this one though, an unusually high CO² count. I'll be trying to reduce that going forward. Have a great weekend everyone & please eat your food 💪😂 Stay Fit, Stay Happy, Stay Healthy!! . . . #weightloss #weightlossjourney #fitness #healthylifestyle #motivation #healthy #health #workout #diet #fitnessmotivation #healthyfood #fit #weightlosstransformation #gym #fitfam #exercise #nutrition #slimmingworld #healthyeating #fatloss #keto #weightlossmotivation #bodybuilding #transformation #healthyliving #personaltrainer #lifestyle #gymlife #training #bhfyp (at Sligeach, Sligo, Ireland) https://www.instagram.com/p/CSPkUVtDL4i/?utm_medium=tumblr

Life is often fraught with impossible challenges. For a lot of us, training ourselves both physically & mentally is what gets us to the other end of that dark tunnel. The ability to set small goals, see tiny leaps of progress, & be inspired by the beautiful, supportive people around us is something that really makes a good life worth fighting for. It's a strange mindset to comprehend for some people, but I feel very lucky when my biggest problem is a missed deadline or a small injury. These are the small things that hit all of us from day to day. But putting them in perspective can keep you moving and maintain your momentum toward creating a better self. Smiling when I fail or when life serves me the worst lemons imaginable is a skill I very much want to encourage in the world. It's something that keeps me going that I've learned through necessity and it's reinforced by all of you. You teach me & support me so much & I am unfathomably greatful. I sincerely hope you all have the greatest day possible today. I can't wait to see you at training tomorrow. ❤️ Stay Fit, Stay Happy, Stay Healthy . . . #personaltrainer #fitness #workout #gym #fitnessmotivation #motivation #fit #training #bodybuilding #fitfam #gymlife #health #exercise #personaltraining #lifestyle #healthylifestyle #muscle #gymmotivation #sligo #weightloss #coach #healthy #sport #instafit #fitnessmodel #sligofitness #instagood #fitspo #reviews #bhfyp (at The Fitness studio) https://www.instagram.com/p/CSEmVJlDHne/?utm_medium=tumblr

Hard Cut Meal Preps 🤯 Yup, we're on the final phase of our Summer Cut. That means we're moving away from full meals and toward small snacks throughout the day. If you want to keep your energy up and still feel as close to well as possible during this heavily restrictive phase, it would be best to source nutritious snacks rather than just fillers. These snacks handle my nutrition, give my body some clean energy, & don't actually taste that bad when you're not comparing them to sweets. First up we have the good owl carrots & hummus. Tasty & filling with a hard crunch - Something you'll notice in all of my snacks - The carrots provide quick release energy & the hummus is a tasty slow burner with those fats that I so crave. Traditional but functional. Next up we have "Crunch'em Chickpeas". Something I used to love in my burritos from my time living in Dublin that I kept in my kitchen. Simply roasted some chickpeas & sweet corn with some spices, then added in some seeds the next day. Really tasty goes well with most of my meals and is a great snack. Finally, my energy booster is green apples & peanut butter. This is my preworkout snack. Full of quick release energy, vitamins, minerals, & juicy fats from that peanut butter. Highly recommend picking it up! I didn't feel the need to add in the nutritional information here as I just pick at them when I'm feeling hungry. Though, calories are not too high unless you're piling on the hummus & peanut butter. Toward the end of the day I'll have one big meal to get in any nutrients I may have been missing & I also take my protein throughout the day in the form of snacks & shakes.(Quite important for conserving muscle mass when cutting) Love how you are & Love what you eat! 🍗❤️ Stay Fit, Stay Happy, Stay Healthy!! . . . #mealprep #healthyfood #fitness #food #foodie #healthylifestyle #weightloss #foodporn #nutrition #healthyeating #healthy #cleaneating #mealplan #keto #mealprepideas #vegan #eatclean #weightlossjourney #health #mealplanning #instafood #fitfam #snacks #diet #motivation #gym #protein #mealprepping #lowcarb #bhfyp (at Sligeach, Sligo, Ireland) https://www.instagram.com/p/CSAOGCAjfcD/?utm_medium=tumblr